naturallysavvy--2020-04-30--Keeping Your Eye on Eye Health

Keeping Your Eye on Eye Health

What do you think of when you hear the phrase `` eye health ? ''
Munching on carrots ?
Wearing sunglasses ?
Concerns about glaucoma ?
Which supplements help ?
All of these are good thoughts , and we 'd like to take a few moments to review some of the many natural ways you can keep your eye on your eye health and help prevent eye concerns associated with aging .
Vitamin A : You may laugh about the reference to carrots and eye health , but they are a rich source of beta-carotene , a provitamin A carotenoid @ @ @ @ @ @ @ .
Without enough vitamin A , you could experience dry eyes , blindness , or other serious eye problems .
Although vitamin A deficiency is rare , it 's still important to be sure you get an adequate amount daily , which is 900 and 700 micrograms for men and women , respectively .
Dark green leafy vegetables , as well as yellow and orange fruits and vegetables , are excellent sources .
Multi-vitamins typically contain the RDA of this vitamin .
Lutein and zeaxanthin : Both of these antioxidants are carotenoids that @ @ @ @ @ @ @ the retina ( called the macula ) .
They protect your eyes against harmful blue light .
Research indicates that taking lutein and zeaxanthin may reduce the risk of developing aging macular degeneration .
You can often find these antioxidants together in supplement form , but they also are found in spinach , kale , parsley , green peas , pistachios , sweet corn , and red grapes .
Omega-3 fatty acids : Both EPA and DHA omega-3s are important for eye health .
The use of these supplements may help with dry @ @ @ @ @ @ @ risk of developing diabetic retinopathy .
Vitamin C : Did you know that the concentration of vitamin C is higher in the aqueous humor ( the liquid that fills the outermost section of your eye ) than in any other bodily fluid ?
This suggests the vitamin is important for eye health .
Research indicates that people who take vitamin C supplements are less likely to develop cataracts .
Zinc : This mineral is found in high levels in your eyes .
There 's evidence zinc is involved in forming visual pigments in @ @ @ @ @ @ @ macular degeneration .
If you do n't eat foods rich in zinc , such as oysters , pumpkin seeds , peanuts , and meat , you may need to take a supplement .
Read about 20 important nutrients to support your vision As we age , it 's important to see an ophthalmologist every one to two years to check for overall eye health as well as any developing eye diseases in the early stages .
If you have diabetes , a personal or family history of eye disease , or are experiencing @ @ @ @ @ @ @ vision , eye or eyelid swelling , or fluids leaking from your eyes , you should see your eye doctor immediately .
Common eye conditions associated with aging can include the following : Cataracts : These are cloudy areas in the lens in the front of the eye , which prevent light from passing through the lens , causing loss of vision .
Cataracts typically develop gradually , so they can be identified early if you have regular eye exams .
Glaucoma : This eye condition involves increased pressure inside the eye .
@ @ @ @ @ @ @ permanent blindness .
Heredity plays a significant role in the development of glaucoma , as does aging , use of some medications , race , and diabetes .
Like cataracts , glaucoma can be detected and treated if detected early .
Age-related macular degeneration : The eye has a macula , a tiny central area of the retina that contains millions of light-sensitive nerve cells .
Loss of these cells causes blurry central vision .
Although there is no known cure , nutritional supplements can be helpful in the early stages .
Diabetic @ @ @ @ @ @ @ diabetes , and it occurs when there 's poor blood supply from small blood vessels to the retina .
You can significantly reduce your risk of diabetic retinopathy if you keep your blood sugar levels under control and see your eye doctor regularly .
Other diabetic eye conditions : In addition to diabetic retinopathy , some people with diabetes experience swelling of the eye lens , which is a sign of uncontrolled blood sugar .
The swelling typically disappears once blood sugar levels are close to normal .
Another eye condition among diabetics @ @ @ @ @ @ @ form micro-aneurysms .
Leakage of a fatty protein into the center of the retina can then cause swelling and loss of vision that can be permanent .
Temporal arteritis : This condition is marked by inflamed arteries in the forehead and other parts of the body .
Temporal arteritis is most often seen in elderly women .
Symptoms can include severe headache , chronic fever , hip or shoulder weakness , and a tender scalp .
Sudden vision loss may occur and is usually permanent .
Dry eyes .
Tear production naturally declines @ @ @ @ @ @ @ older than 50 , you 're at risk for dry eyes .
However , postmenopausal women are especially vulnerable .
Doctors believe it has something to do with low estrogen levels , although some research suggests low levels of androgens are involved .
Eye drops can help .
• Focus on foods that are rich in antioxidants , such as green leafy greens , berries , citrus , avocados , and figs .
Be sure to check out these super foods for eye health .
• Include cold-water oily fish in your diet @ @ @ @ @ @ @ as tuna , sardines , salmon , and herring .
If fish is n't your thing , take omega-3 supplements .
• Avoid highly processed foods , especially those containing added sugars and/or hydrogenated fats .
• Exercise at least 30 minutes a day four to six days a week .
• See your ophthalmologist regularly , especially if you have diabetes , heart disease , or a personal or family history of eye conditions .
• Wear sunglasses that block 99 to 100 percent of both UVA and UVB radiation .
• @ @ @ @ @ @ @ looking at a computer or handheld devices , consider blue light blocking glasses when working on electronic devices .
They help block the light that damages your eyes and lead to macular degeneration .
• Wear protective eye gear when playing certain sports , working in factories or construction , or doing repairs or working with tools .
• Take frequent breaks when working on a computer or other electronic devices or other jobs that require lots of strain on your eyes Taking care of your eye health is an everyday task that @ @ @ @ @ @ @ other preventive habits .
Can you see your way to better eye health ?
Gilbert C. ( 2013 ) .
The eye signs of vitamin A deficiency .
Community Eye Health , 26 ( 84 ) : 66–67 .
Krinksky NI et al .
Possible biologic mechanisms for a protective role of xanthophylls .
Journal of Nutrition 2002 Mar ; 132 ( 3 ) : 540S-42S Leske MC et al .
The lens opacities case-control study .
Risk factors for cataract .
Archives of Ophthalmology 1991 Feb ; 109 ( 2 ) : @ @ @ @ @ @ @ zinc in macular degeneration .
Archives of Ophthalmology 1988 Feb ; 106 ( 2 ) : 192-98 Osborn CO. Menopause and dry eyes : what 's the link ?
Healthline 2017 Nov 27 Sala-Vila A et al .
Dietary marine w-3 fatty acids and incident sight-threatening retinopathy in middle-aged and older individuals with type 2 diabetes : prospective investigation from the PREDIMED trial .
JAMA Ophthalmology 2016 Oct 1 ; 134 ( 10 ) : 1142-49 Seddon JM et al .
Dietary carotenoids , vitamins A , C , and E , and @ @ @ @ @ @ @ case-control study group .
JAMA 1994 Nov 9 ; 272 ( 18 ) : 1413-20 Solomons NW , Russell RM .
The interaction of vitamin A and zinc : implications for human nutrition .
American Journal of Clinical Nutrition 1980 Sep ; 33 ( 9 ) :2031-40 Wojtowicz JC et al .
Pilot , prospective , randomized , double-masked , placebo-controlled trial of an omega-3 supplement for dry eye .
Cornea 2011 Mar ; 30 ( 3 ) : 308-14

What do you think of when you hear the phrase “eye health?” Munching on carrots? Wearing sunglasses? Concerns about glaucoma? Which supplements help? All of these are good thoughts, and we’d like to take a few moments to review some of the many natural ways you can keep your eye on your eye health and help prevent eye concerns associated with aging.
Supplements for eye health
Vitamin A: You may laugh about the reference to carrots and eye health, but they are a rich source of beta-carotene, a provitamin A carotenoid that helps maintain the eyes’ photoreceptors. Without enough vitamin A, you could experience dry eyes, blindness, or other serious eye problems. Although vitamin A deficiency is rare, it’s still important to be sure you get an adequate amount daily, which is 900 and 700 micrograms for men and women, respectively. Dark green leafy vegetables, as well as yellow and orange fruits and vegetables, are excellent sources. Multi-vitamins typically contain the RDA of this vitamin.
Lutein and zeaxanthin: Both of these antioxidants are carotenoids that are concentrated in the central part of the retina (called the macula). They protect your eyes against harmful blue light. Research indicates that taking lutein and zeaxanthin may reduce the risk of developing aging macular degeneration. You can often find these antioxidants together in supplement form, but they also are found in spinach, kale, parsley, green peas, pistachios, sweet corn, and red grapes.
Omega-3 fatty acids: Both EPA and DHA omega-3s are important for eye health. The use of these supplements may help with dry eye disease as well as reduce the risk of developing diabetic retinopathy.
Vitamin C: Did you know that the concentration of vitamin C is higher in the aqueous humor (the liquid that fills the outermost section of your eye) than in any other bodily fluid? This suggests the vitamin is important for eye health. Research indicates that people who take vitamin C supplements are less likely to develop cataracts.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Zinc: This mineral is found in high levels in your eyes. There’s evidence zinc is involved in forming visual pigments in your retina, and may also slow macular degeneration. If you don’t eat foods rich in zinc, such as oysters, pumpkin seeds, peanuts, and meat, you may need to take a supplement.
Read about 20 important nutrients to support your vision
Aging eye health
As we age, it’s important to see an ophthalmologist every one to two years to check for overall eye health as well as any developing eye diseases in the early stages. If you have diabetes, a personal or family history of eye disease, or are experiencing blurry vision, eye pain, double vision, eye or eyelid swelling, or fluids leaking from your eyes, you should see your eye doctor immediately.
Common eye conditions associated with aging can include the following:
Cataracts: These are cloudy areas in the lens in the front of the eye, which prevent light from passing through the lens, causing loss of vision. Cataracts typically develop gradually, so they can be identified early if you have regular eye exams.
Glaucoma: This eye condition involves increased pressure inside the eye. If untreated, it can result in permanent blindness. Heredity plays a significant role in the development of glaucoma, as does aging, use of some medications, race, and diabetes. Like cataracts, glaucoma can be detected and treated if detected early.
Age-related macular degeneration: The eye has a macula, a tiny central area of the retina that contains millions of light-sensitive nerve cells. Loss of these cells causes blurry central vision. Although there is no known cure, nutritional supplements can be helpful in the early stages.
Read about natural therapies for macular degeneration
Diabetic retinopathy: This is a complication of diabetes, and it occurs when there’s poor blood supply from small blood vessels to the retina. You can significantly reduce your risk of diabetic retinopathy if you keep your blood sugar levels under control and see your eye doctor regularly.
Other diabetic eye conditions: In addition to diabetic retinopathy, some people with diabetes experience swelling of the eye lens, which is a sign of uncontrolled blood sugar. The swelling typically disappears once blood sugar levels are close to normal. Another eye condition among diabetics is weakened blood vessels that bulge and form micro-aneurysms. Leakage of a fatty protein into the center of the retina can then cause swelling and loss of vision that can be permanent.
Temporal arteritis: This condition is marked by inflamed arteries in the forehead and other parts of the body. Temporal arteritis is most often seen in elderly women. Symptoms can include severe headache, chronic fever, hip or shoulder weakness, and a tender scalp. Sudden vision loss may occur and is usually permanent.
Dry eyes. Tear production naturally declines as we age. If you’re older than 50, you’re at risk for dry eyes. However, postmenopausal women are especially vulnerable. Doctors believe it has something to do with low estrogen levels, although some research suggests low levels of androgens are involved. Eye drops can help.
General tips on preserving eye health
Don’t smoke.
Focus on foods that are rich in antioxidants, such as green leafy greens, berries, citrus, avocados, and figs. Be sure to check out these super foods for eye health.
Include cold-water oily fish in your diet at least twice a week, such as tuna, sardines, salmon, and herring. If fish isn’t your thing, take omega-3 supplements.
Avoid highly processed foods, especially those containing added sugars and/or hydrogenated fats.
Maintain healthy blood pressure and blood sugar levels.
Exercise at least 30 minutes a day four to six days a week.
See your ophthalmologist regularly, especially if you have diabetes, heart disease, or a personal or family history of eye conditions.
Wear sunglasses that block 99 to 100 percent of both UVA and UVB radiation.
If you spend a lot of time looking at a computer or handheld devices, consider blue light blocking glasses when working on electronic devices. They help block the light that damages your eyes and lead to macular degeneration.
Wear protective eye gear when playing certain sports, working in factories or construction, or doing repairs or working with tools.
Take frequent breaks when working on a computer or other electronic devices or other jobs that require lots of strain on your eyes
Bottom line
Taking care of your eye health is an everyday task that involves making wise lifestyle choices and practicing other preventive habits. Can you see your way to better eye health?
Sources
Gilbert C. (2013). The eye signs of vitamin A deficiency. Community Eye Health, 26(84): 66–67.
Krinksky NI et al. Possible biologic mechanisms for a protective role of xanthophylls. Journal of Nutrition 2002 Mar; 132(3): 540S-42S
Leske MC et al. The lens opacities case-control study. Risk factors for cataract. Archives of Ophthalmology 1991 Feb; 109(2): 244-51
Newsome DA et al. Oral zinc in macular degeneration. Archives of Ophthalmology 1988 Feb; 106(2): 192-98
Osborn CO. Menopause and dry eyes: what’s the link? Healthline 2017 Nov 27
Sala-Vila A et al. Dietary marine w-3 fatty acids and incident sight-threatening retinopathy in middle-aged and older individuals with type 2 diabetes: prospective investigation from the PREDIMED trial. JAMA Ophthalmology 2016 Oct 1; 134(10): 1142-49
Seddon JM et al. Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye disease case-control study group. JAMA 1994 Nov 9; 272(18): 1413-20
Solomons NW, Russell RM. The interaction of vitamin A and zinc: implications for human nutrition. American Journal of Clinical Nutrition 1980 Sep; 33(9):2031-40
Waring A. Eye damage with diabetes. Kaiser Permanente 2019 Jan 3
Wojtowicz JC et al. Pilot, prospective, randomized, double-masked, placebo-controlled trial of an omega-3 supplement for dry eye. Cornea 2011 Mar; 30(3): 308-14


naturallysavvy--2020-05-01--The Scientific Evidence Behind Oregano Oil

Oregano oil is known to be anti-viral , anti-fungal and anti-microbial , but can it boost our immune system ?
@ @ @ @ @ Donsky interviews Joel Thuna , a 4th generation Master Herbalist , owner of Pure- lē @ @ @ @ @ `` science geek '' who reads 6-10 clinical studies every single day .
Andrea asks @ @ @ @ @ behind oregano oil , an immune-boosting , antifungal supplement , its benefits , and how @ @ @ @ @ take .
DISCLAIMER : This article contains affiliate links , which means that if you @ @ @ @ @ product links , Naturally Savvy will receive a small commission so we can keep pumping @ @ @ @ @ one .
Thank you so much for your support !
We are always looking for @ @ @ @ @ .
Subscribe to be on the cutting edge of all things healthy living :

Oregano oil is known to be anti-viral, anti-fungal and anti-microbial, but can it boost our immune system?
Read 8 Immune System Boosting Foods
In this video, Andrea Donsky interviews Joel Thuna, a 4th generation Master Herbalist, owner of Pure- lē Natural Products and a self-proclaimed "science geek" who reads 6-10 clinical studies every single day. Andrea asks Joel to share the science behind oregano oil, an immune-boosting, antifungal supplement, its benefits, and how much oregano oil we should take.
Read The Scientific Evidence Behind Immune Boosting Supplements
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North American Herb and Spice Oregano Oil: https://amzn.to/2YmKSm3
Canada 🇨🇦
Pure- lē Natural Oregano Oil: https://amzn.to/2z4AqVC
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!


naturallysavvy--2020-05-01--The Scientific Evidence Behind Immune Boosting Supplements

Many supplements claim they can boost your immune system , but what does the science say ?
In this video @ @ @ @ @ Thuna , a 4th generation master herbalist , owner of Pure- lē Natural Products , @ @ @ @ @ geek '' who reads 6-10 clinical studies every single day .
Andrea asks Joel to @ @ @ @ @ popular immune-boosting supplements—including vitamin C , vitamin D , oregano oil , elderberry and chaga @ @ @ @ @ benefits of each supplement and how much we should take .
DISCLAIMER : This article @ @ @ @ @ means that if you click on one of the product links , Naturally Savvy will @ @ @ @ @ we can keep pumping out amazing articles like this one .
Thank you so much @ @ @ @ @ are always looking for the latest research on health .
Subscribe to be on the @ @ @ @ @ healthy living :

Many supplements claim they can boost your immune system, but what does the science say?
Read Colloidal Silver and Herbs, Other Immune System Friends
In this video, Andrea Donsky interviews Joel Thuna, a 4th generation master herbalist, owner of Pure- lē Natural Products, and a self-proclaimed "science geek" who reads 6-10 clinical studies every single day. Andrea asks Joel to share the science behind many popular immune-boosting supplements—including vitamin C, vitamin D, oregano oil, elderberry and chaga. They also discuss the benefits of each supplement and how much we should take.
🛍Shopping:
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
U.S.A 🇺🇲
Now Vitamin C: https://amzn.to/3aRnqA1
Now Vitamin D-3: https://amzn.to/2SrLXFA
North American Herb and Spice Oregano Oil: https://amzn.to/2YmKSm3
Nature’s Way Elderberry: https://amzn.to/2YmLgB1
Sayan Chaga: https://amzn.to/2WeyD8I
Canada 🇨🇦
Now Vitamin C: https://amzn.to/35n2cc2
Pure- lē Natural Vitamin D: https://amzn.to/2SqnLU0
Pure- lē Natural Oregano Oil: https://amzn.to/2z4AqVC
Pure- lē Natural Organic Elderberry: https://amzn.to/2WieJtb
Pure- lē Organic Chaga: https://amzn.to/2KSDAyK
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!


Aloe Guacamole

Lisa Roth Collins is a Registered Holistic Nutritionist ( RHN ) and is the Marketing Manager at NaturallySavvy.com .
She is passionate about health and wellness and tries her best to make healthier choices every day for herself and her family .
Her journey to natural health was driven by her own struggles with digestive discomfort , depression , and anxiety .
Lisa returned to school in 2014 to study nutrition at the Canadian School for Natural Nutrition .
She threw herself into her studies so she could learn as much as she could to help herself feel better and @ @ @ @ @ @ @ being certified as an RHN , Lisa began her work at Naturally Savvy where she has been able to help so many people learn to make healthier choices for themselves .
Through her work , she has connected with so many incredible people in the industry whether other authors , influencers , or brands .
Plus , she is affectionately known as `` Techie Spice '' because of her ability to wrap her head around technology .
Every day she gets up with a renewed sense of energy and ready to make a @ @ @ @ @ @ @ Lisa 's content here .
In her spare time , Lisa loves to try new recipes , make delicious and nourishing meals , and she is an avid reader .
For more information about Lisa , check out her profile on here

Lisa Roth Collins is a Registered Holistic Nutritionist (RHN) and is the Marketing Manager at NaturallySavvy.com. She is passionate about health and wellness and tries her best to make healthier choices every day for herself and her family. Her journey to natural health was driven by her own struggles with digestive discomfort, depression, and anxiety. Lisa returned to school in 2014 to study nutrition at the Canadian School for Natural Nutrition. She threw herself into her studies so she could learn as much as she could to help herself feel better and thrive. Upon completing the program and being certified as an RHN, Lisa began her work at Naturally Savvy where she has been able to help so many people learn to make healthier choices for themselves. Through her work, she has connected with so many incredible people in the industry whether other authors, influencers, or brands. Plus, she is affectionately known as "Techie Spice" because of her ability to wrap her head around technology. Every day she gets up with a renewed sense of energy and ready to make a difference. You can read all of Lisa's content here . In her spare time, Lisa loves to try new recipes, make delicious and nourishing meals, and she is an avid reader. For more information about Lisa, check out her profile on here


naturallysavvy--2020-05-06--10 Simple Ways to Heal Acid Reflux Naturally

Plenty of ads and commercials , as well as doctors , are quick to recommend a pill to tackle the symptoms of acid reflux and heartburn .
As a result , many people have come to accept the very popular medications , known as proton pump inhibitors , as the solution for such gastrointestinal problems .
These medications include both over-the-counter and prescription products-Prevacid , Prilosec , and Nexium .
Unfortunately , these medications come with the possibility of serious adverse health effects .
Ever since this class of drugs was approved in the 1980s , there have been growing @ @ @ @ @ @ @ , these acid reflux drugs have been associated with : Chronic kidney disease .
New research that followed 17,222 patients who used proton pump inhibitors showed that they had a significantly increased risk of developing chronic kidney disease when compared with individuals who did not use the drugs .
Twice daily use posed a higher risk than once-daily use .
Fractures .
Numerous studies have shown that the use of proton pump inhibitors is associated with a greater risk of fractures and falling .
For example , a 2016 study of 400 elderly @ @ @ @ @ @ @ `` may increase the risk of falls and fractures in older women . ''
The authors of an earlier meta-analysis reviewed more than 244,000 fracture cases and reported that the use of proton pump inhibitors could increase the risk of hip fracture and spine fracture , and that use of these drugs for less than one year or more than one year was associated with similar risk .
Heart problems .
There 's an increased risk of having a heart attack if you use proton pump inhibitors .
One of the most recent @ @ @ @ @ @ @ published in June 2015 .
The authors evaluated data from 2.9 million individuals and found that patients with GERD and who took proton pump inhibitors had a 1.16-fold increased risk of heart attack and a twofold increased risk of death from a cardiovascular condition .
Infections .
The use of proton pump inhibitors is associated with an initial occurrence of Clostridium difficile infection , a condition that has serious symptoms as well as significant mortality and recurrence risk .
C. difficile is the most common cause of healthcare-related infectious diarrhea .
Although traditional @ @ @ @ @ @ @ , proton pump inhibitor use has been linked to this infection in a recent study .
Dementia .
A new study suggests that meds commonly used to treat gastroesophageal reflux and peptic ulcers ( proton pump inhibitors ) may cause an increased risk of developing dementia .
This association is especially disturbing because of the rise in dementia ( including Alzheimer 's disease ) and the fact that more and more older adults are taking proton pump inhibitors Why You Need Aloe Vera If You Have Heartburn or Indigestion Acid reflux , aka @ @ @ @ @ @ @ peptic ulcer disease , is a condition characterized by a burning sensation behind the breastbone ( heartburn ) that may travel up the throat in the form of an acidic liquid .
The pain can be so severe , some people think they are having a heart attack .
The drugs typically recommended or prescribed for acid reflux block stomach acid , yet acid reflux is usually caused by having too little acid in the stomach rather than too much , which means the medications are not addressing the problem .
In fact @ @ @ @ @ @ @ a hiatal hernia or a Helicobactor pylori infection , although it also can be attributed to the use of certain medications , such as anxiety drugs , antidepressants , antibiotics , blood pressure medications , osteoporosis drugs , and pain relievers .
All of the information discussed thus far makes it even more important to turn to natural ways to deal with acid reflux .
Fortunately , there are many options from which you can choose .
1 .
Aloe vera juice can reduce inflammation and facilitate the healing of damaged cells in @ @ @ @ @ @ @ of acid reflux .
Begin by taking one ounce about 20 minutes before meals .
You can mix aloe vera juice with a small amount of water .
Gradually increase your dose to two to four ounces .
Lily of the Desert Aloe Vera Juice contains a concentration of high-molecular weight aloe polysaccharides that maximizes nutrient absorption to aid digestion .
Read about the many healing benefits of aloe vera 2 .
Apple cider vinegar ( raw , unfiltered ) , which will boost the acid in your stomach and promote healthy mucous @ @ @ @ @ @ @ , unfiltered apple cider vinegar in 8 ounces of water .
You also can reap the benefits of apple cider vinegar for acid reflux in Maty 's All Natural Acid Indigestion Relief product , which also contains ginger , turmeric , and other natural ingredients ( see below ) .
3 .
Astaxanthin is a potent antioxidant that proved better than placebo in patients with indigestion .
A daily dose of 40 mg astaxanthin provided significant improvement in reflux symptoms as compared with placebo and 16 mg astaxanthin during the four-week study .
@ @ @ @ @ @ @ ) can reduce the burning sensation because it neutralizes stomach acid .
Use one-half to one teaspoon of baking soda in 8 ounces of water .
This remedy is recommended for occasional use only .
5 .
Betaine hydrochloride , which is the acidic form of betaine , a vitamin-like substance found in grains and other foods .
It can help with digestion and kill H. pylori .
Take one or more capsules ( 325 mg ) with a meal that contains protein .
Note : take as directed by your health care @ @ @ @ @ @ @ ulcer .
6 .
Ginger has been used since ancient times to treat gastrointestinal problems .
More recent studies have shown it can block acid and suppress H. pylori .
To use ginger , add two or three slices of fresh ginger root to 16 ounces of hot water and allow to steep for 30 minutes .
Drink the tea about 20 minutes before your meal .
7 .
Glutamine , which is an amino acid that is found in many foods , including eggs , dairy products , chicken , fish , @ @ @ @ @ @ @ supplement form , look for L-glutamine , a biologically active isomer of the amino acid , which can help repair damage caused by H. pylori .
Take as directed .
8 .
Probiotics , especially Lactobacillus acidophilus , can help support and maintain a healthy microbiome environment in your digestive system .
Taking a probiotic supplement as well as including probiotic-rich and fermented foods in your diet , can both prevent and reduce symptoms of acid reflux .
9 .
Slippery elm is an herbal remedy that contains antioxidants that can ease inflammation @ @ @ @ @ @ @ This remedy also helps increase the secretion of mucus , which protects your GI tract against damage .
You can use slippery elm as a tea ( steep 4 grams of powdered slippery elm bark in 16 ounces of boiling water for 3 to 5 minutes and drink three times daily ) , tincture ( 5 milliliters three times daily ) , or capsule ( 400-500 mg three times daily for 4 to 8 weeks ) .
10 .
Avoid drinking with your meals .
This includes water , liquor , juice or @ @ @ @ @ @ @ meals dilutes digestive juices , which will cause food to pass through the stomach more slowly , creating indigestion .
A bit of water with your meals will help the food to mix together in the stomach , but make sure it is room temperature or warm , not ice water , and keep the amount to less than one-third cup .
Drink water between meals – 20 minutes before or 90 minutes after for optimal digestion .
Some people are able to drink a bit of wine with their meals without any @ @ @ @ @ @ @ not work for many .
If you have any gas , bloating , burning , or reflux symptoms , drinking less with your meals and sticking to water is a simple and effective way to optimize digestion .
Editor 's Note : We like Lily of the Desert 's Preservative Free Aloe Juices .
Digestion and Detox : How to Do Them Right Sign up for our newsletter for more healthy content to your inbox : DISCLAIMER : This article contains affiliate links , which means that if you click on one of @ @ @ @ @ @ @ receive a small commission so we can keep pumping out amazing articles like this one .
Thank you so much for your support !
Chitnis AS et al .
Epidemiology of community-associated Clostridium difficile infection , 2009 through 2011 .
JAMA Internal Medicine 2013 ; 173 ( 14 ) : 1359-67 Lazarus B et al .
Proton pump inhibitor use and the risk of chronic kidney disease .
JAMA Internal Medicine 2016 Jan ; 11:238-246 McDonald EG et al .
Continuous proton pump inhibitor therapy and the associated risk of recurrent Clostridium difficile @ @ @ @ @ @ @ ; 175 ( 5 ) : 784-91 Mercola.com 15 natural remedies for the treatment of acid reflux and ulcers Shah NH et al .
Proton pump inhibitor usage and the risk of myocardial infarction in the general population .
PLoS One 2015 Jun 10 ; 10 ( 6 ) : e0124653 Thaler HW et al .
Association of proton pump inhibitor use with recurrent falls and risk of fractures in older women : a study of medication use in older fallers .
Journal of Nutrition , Health and Aging 2016 ; 20 ( @ @ @ @ @ @ @ al .
Proton-pump inhibitors and risk of fractures : an update meta-analysis .
Osteoporosis International 2015 Oct 13

Plenty of ads and commercials, as well as doctors, are quick to recommend a pill to tackle the symptoms of acid reflux and heartburn. As a result, many people have come to accept the very popular medications, known as proton pump inhibitors, as the solution for such gastrointestinal problems. These medications include both over-the-counter and prescription products-Prevacid, Prilosec, and Nexium.
Unfortunately, these medications come with the possibility of serious adverse health effects. Ever since this class of drugs was approved in the 1980s, there have been growing concerns about their safety.
Acid reflux drugs have been associated with:
Chronic kidney disease. New research that followed 17,222 patients who used proton pump inhibitors showed that they had a significantly increased risk of developing chronic kidney disease when compared with individuals who did not use the drugs. Twice daily use posed a higher risk than once-daily use.
Fractures. Numerous studies have shown that the use of proton pump inhibitors is associated with a greater risk of fractures and falling. For example, a 2016 study of 400 elderly women found that use of these drugs “may increase the risk of falls and fractures in older women.” The authors of an earlier meta-analysis reviewed more than 244,000 fracture cases and reported that the use of proton pump inhibitors could increase the risk of hip fracture and spine fracture, and that use of these drugs for less than one year or more than one year was associated with similar risk.
Heart problems. There’s an increased risk of having a heart attack if you use proton pump inhibitors. One of the most recent studies to point out this danger was published in June 2015. The authors evaluated data from 2.9 million individuals and found that patients with GERD and who took proton pump inhibitors had a 1.16-fold increased risk of heart attack and a twofold increased risk of death from a cardiovascular condition.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Infections. The use of proton pump inhibitors is associated with an initial occurrence of Clostridium difficile infection, a condition that has serious symptoms as well as significant mortality and recurrence risk. C. difficile is the most common cause of healthcare-related infectious diarrhea. Although traditional risk factors include the use of antibiotics, proton pump inhibitor use has been linked to this infection in a recent study.
Dementia. A new study suggests that meds commonly used to treat gastroesophageal reflux and peptic ulcers (proton pump inhibitors) may cause an increased risk of developing dementia. This association is especially disturbing because of the rise in dementia (including Alzheimer’s disease) and the fact that more and more older adults are taking proton pump inhibitors
Why You Need Aloe Vera If You Have Heartburn or Indigestion
What is acid reflux?
Acid reflux, aka gastroesophageal reflux disease (GERD) or peptic ulcer disease, is a condition characterized by a burning sensation behind the breastbone (heartburn) that may travel up the throat in the form of an acidic liquid. The pain can be so severe, some people think they are having a heart attack.
Read about 9 ways to chill heartburn
The drugs typically recommended or prescribed for acid reflux block stomach acid, yet acid reflux is usually caused by having too little acid in the stomach rather than too much, which means the medications are not addressing the problem. In fact, acid reflux is usually caused by a hiatal hernia or a Helicobactor pylori infection, although it also can be attributed to the use of certain medications, such as anxiety drugs, antidepressants, antibiotics, blood pressure medications, osteoporosis drugs, and pain relievers.
Healing Acid Reflux Naturally
All of the information discussed thus far makes it even more important to turn to natural ways to deal with acid reflux. Fortunately, there are many options from which you can choose.
1. Aloe vera juice can reduce inflammation and facilitate the healing of damaged cells in your digestive tract, thus easing symptoms of acid reflux. Begin by taking one ounce about 20 minutes before meals. You can mix aloe vera juice with a small amount of water. Gradually increase your dose to two to four ounces. Lily of the Desert Aloe Vera Juice contains a concentration of high-molecular weight aloe polysaccharides that maximizes nutrient absorption to aid digestion.
Read about the many healing benefits of aloe vera
2. Apple cider vinegar (raw, unfiltered), which will boost the acid in your stomach and promote healthy mucous flow. Take one tablespoon of raw, unfiltered apple cider vinegar in 8 ounces of water. You also can reap the benefits of apple cider vinegar for acid reflux in Maty’s All Natural Acid Indigestion Relief product, which also contains ginger, turmeric, and other natural ingredients (see below).
3. Astaxanthin is a potent antioxidant that proved better than placebo in patients with indigestion. A daily dose of 40 mg astaxanthin provided significant improvement in reflux symptoms as compared with placebo and 16 mg astaxanthin during the four-week study.
4. Baking soda (sodium bicarbonate) can reduce the burning sensation because it neutralizes stomach acid. Use one-half to one teaspoon of baking soda in 8 ounces of water. This remedy is recommended for occasional use only.
5. Betaine hydrochloride, which is the acidic form of betaine, a vitamin-like substance found in grains and other foods. It can help with digestion and kill H. pylori. Take one or more capsules (325 mg) with a meal that contains protein. Note: take as directed by your health care practitioner if you have gastritis or an ulcer.
6. Ginger has been used since ancient times to treat gastrointestinal problems. More recent studies have shown it can block acid and suppress H. pylori. To use ginger, add two or three slices of fresh ginger root to 16 ounces of hot water and allow to steep for 30 minutes. Drink the tea about 20 minutes before your meal.
7. Glutamine, which is an amino acid that is found in many foods, including eggs, dairy products, chicken, fish, and some fruits and vegetables. In supplement form, look for L-glutamine, a biologically active isomer of the amino acid, which can help repair damage caused by H. pylori. Take as directed.
8. Probiotics, especially Lactobacillus acidophilus, can help support and maintain a healthy microbiome environment in your digestive system. Taking a probiotic supplement as well as including probiotic-rich and fermented foods in your diet, can both prevent and reduce symptoms of acid reflux.
9. Slippery elm is an herbal remedy that contains antioxidants that can ease inflammation and also soothe the digestive tract. This remedy also helps increase the secretion of mucus, which protects your GI tract against damage. You can use slippery elm as a tea (steep 4 grams of powdered slippery elm bark in 16 ounces of boiling water for 3 to 5 minutes and drink three times daily), tincture (5 milliliters three times daily), or capsule (400-500 mg three times daily for 4 to 8 weeks).
10. Avoid drinking with your meals. This includes water, liquor, juice or milk. Too much liquid with your meals dilutes digestive juices, which will cause food to pass through the stomach more slowly, creating indigestion. A bit of water with your meals will help the food to mix together in the stomach, but make sure it is room temperature or warm, not ice water, and keep the amount to less than one-third cup. Drink water between meals – 20 minutes before or 90 minutes after for optimal digestion. Some people are able to drink a bit of wine with their meals without any digestive upset, however, this does not work for many. If you have any gas, bloating, burning, or reflux symptoms, drinking less with your meals and sticking to water is a simple and effective way to optimize digestion.
Editor's Note: We like Lily of the Desert's Preservative Free Aloe Juices.
Read next:
Digestion and Detox: How to Do Them Right
Eat Leafy Vegetables to Promote Good Digestion
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!
Sources:
Chitnis AS et al. Epidemiology of community-associated Clostridium difficile infection, 2009 through 2011. JAMA Internal Medicine 2013; 173(14): 1359-67
Lazarus B et al. Proton pump inhibitor use and the risk of chronic kidney disease. JAMA Internal Medicine 2016 Jan; 11:238-246
McDonald EG et al. Continuous proton pump inhibitor therapy and the associated risk of recurrent Clostridium difficile infection. JAMA Internal Medicine 2015 May; 175(5): 784-91
Shah NH et al. Proton pump inhibitor usage and the risk of myocardial infarction in the general population. PLoS One 2015 Jun 10; 10(6): e0124653
Thaler HW et al. Association of proton pump inhibitor use with recurrent falls and risk of fractures in older women: a study of medication use in older fallers. Journal of Nutrition, Health and Aging 2016; 20(1): 77-81
University of Maryland. Slippery elm
University of Michigan Health System. Betaine hydrochloride
Zhou B et al. Proton-pump inhibitors and risk of fractures: an update meta-analysis. Osteoporosis International 2015 Oct 13


naturallysavvy--2020-05-08--Low-FODMAP Chicken Fajita Bowl

Low-FODMAP Chicken Fajita Bowl

A savory complete meal in a bowl .
Make extras and they can be taken for lunch .
It 's a fun dish the whole family can enjoy .
1 .
In a large skillet over medium-high heat , add a tablespoon of oil , such as olive or coconut .
2 .
Sauté peppers until softened , about 5 minutes .
Add 1 tbsp .
of Bragg 's Amino Acids and season with pepper to taste , toss to combine .
Transfer pepper mixture onto a plate set aside .
3 .
Toss chicken breasts in Fajita Seasoning .
@ @ @ @ @ @ @ skillet and cook chicken breasts until juices run clear and meat is no longer pink in the middle .
Remove from skillet , thinly slice chicken breasts crosswise .
4 .
To assemble , fill a large bowl with mixed greens .
Arrange sliced chicken breasts , pepper mixture , quinoa , and avocado slices on top of greens .
Garnish the bowl with thinly green onion tips and finely chopped cilantro .
Serve with a splash of Bragg 's Amino Acids .
• Put the lid on the jar , shake well @ @ @ @ @ @ @ newsletter : DISCLAIMER : This article contains affiliate links , which means that if you click on one of the product links , Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one .
Thank you so much for your support !

A savory complete meal in a bowl. Make extras and they can be taken for lunch. It's a fun dish the whole family can enjoy.
Chicken Fajita Bowl
Yield: 2-4 servings
Ingredients
1 lb. boneless skinless chicken breasts
1-2 Tbsp. Fajita Seasoning (see below)
1 red pepper, sliced into strips
1 Tbsp. Bragg’s Amino Acids
Pepper to taste
2 cups mixed greens
2 cups cooked quinoa
1/8th slice avocado per serving
4 green onions, green tips only
¼ cup cilantro, finely chopped
Splash Bragg’s Amino Acid
Instructions
1. In a large skillet over medium-high heat, add a tablespoon of oil, such as olive or coconut.
2. Sauté peppers until softened, about 5 minutes. Add 1 tbsp. of Bragg’s Amino Acids and season with pepper to taste, toss to combine. Transfer pepper mixture onto a plate set aside.
3. Toss chicken breasts in Fajita Seasoning. Add another tablespoon of oil to the skillet and cook chicken breasts until juices run clear and meat is no longer pink in the middle. Remove from skillet, thinly slice chicken breasts crosswise.
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4. To assemble, fill a large bowl with mixed greens. Arrange sliced chicken breasts, pepper mixture, quinoa, and avocado slices on top of greens. Garnish the bowl with thinly green onion tips and finely chopped cilantro. Serve with a splash of Bragg’s Amino Acids.
Fajita Seasoning
Directions for Fajita Seasoning
Combine all ingredients in a jar.
Put the lid on the jar, shake well until mixed.
More FODMAP recipes:
Low-FODMAP Slow Cooker Turkey Pot Pie Soup
5 Low FODMAP Smoothie Recipes
Low-FODMAP Quick and Easy Stir Fry
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!


naturallysavvy--2020-05-08--Healthy Mother's Day Gifts for 2020

Healthy Mother's Day Gifts for 2020

Are you wracking your brain trying to come up with the perfect healthy mother 's day gifts ?
Well , we have got it handled for you !
Whether your mother is 45 , 65 , 85 , or 105 , at least one of these gifts should be just about perfect .
However , only you know your mother and what she likes , so the final decision is up to you .
So grab your credit card and let 's go shopping !
With so many great memories we accumulate over the years , why not create a @ @ @ @ @ @ @ helps her walk down memory lane while putting a smile on her face .
Today there are many online apps that help you do this without any technical background .
Try Animoto , Smilebox or Biteable .
Want to help your mother eat the healthiest fruits and veggies available ?
Then why not enroll her in a home delivery organic produce plan ?
Some cities have cooperatives that run such programs , delivering fresh produce to your doorstep on a set schedule .
Could your mom use a few extra hours of sleep @ @ @ @ @ @ @ n't !
Find a way to make that possible , depending on her schedule .
Perhaps it means you find someone to walk her dog early in the morning .
Or you offer to do her grocery shopping .
Perhaps a few home cooked meals in the evening would allow her to get to sleep earlier .
Customize your gift of extra sleep to your mom 's unique needs and schedule .
A new yoga mat can motivate your mom to follow along with a yoga session on the internet or join a @ @ @ @ @ @ @ together .
There are a variety of sizes and thicknesses , so choose one that would best suit your mom 's needs .
Read about 7 ways to celebrate memories this Mother 's Day Introduce your mom to the healing powers of essential oils .
Choose two or three of the more popular oils , such as lavender , orange , and peppermint , and give her a diffuser as well .
If essential oils are completely new to your mom , be sure to provide some simple instructions and information on how @ @ @ @ @ @ @ they provide .
Sleep is one of our most essential health needs , so a weighted blanket may be the best and most original of the healthy mother 's day gifts ever !
Weighted blankets have been shown to help lull people to sleep naturally and effectively .
Does your mom toss and turn , wake up tired , or just really crave better sleep ?
A weighted blanket may be the answer .
A silk pillowcase can help keep your mom 's hair and skin looking their best .
Let 's fight @ @ @ @ @ @ @ right color to complement her current bedding .
What could be better than having fresh , organic herbs at your fingertips ?
Get one or more of your mom 's favorite herbs in small or larger containers—whatever fits her lifestyle .
She may prefer an herb garden kit that provides everything she needs to start growing herbs in her own home right away !
You ca n't go wrong when you fill a basket with a variety of healthy mother 's day gifts .
Customize the basket to your mom 's unique needs @ @ @ @ @ @ @ chocolate , all-natural moisturizer , herbal teas , essential oils , vegetable-based soap , organic extra virgin olive oil , aromatherapy beeswax candles , organic popcorn , sulfite-free wine , and dried banana chips .
Be creative !
Has your mom been watching cooking programs on TV and wanting to get into the kitchen with some experts ?
Then give her a gift certificate to attend in person ( in the future ) or virtually online , a healthy cooking class .
Perhaps you can do it together and make it a mother-daughter @ @ @ @ @ @ @ bottle , your mom can enjoy fruit-infused water all day long .
An inner core cylinder holds the fruit and allows the flavors to steep into the water .
Help your mom stay hydrated in a delicious , healthy way !
The gentle glow of a Himalayan salt lamp may provide stress-reducing powers for your on-the-go mom .
Yet proponents of these natural wonders also say they release negative salt ions that can enhance blood circulation , improve sleep , boost serotonin levels in the brain , lower electromagnetic radiation , and calm @ @ @ @ @ @ @ you are getting an authentic Himalayan salt lamp .
One way to tell : a true lamp will sweat when exposed to moisture in the air .
If you want to stay updated on the latest information about health trends and research , be sure to sign up to receive our newsletter : Exposure to blue light from electronic devices—cell phones , tablets , laptops , TVs , PCs—can disrupt your sleep by throwing off your melatonin production .
If your mom wears blue blocker glasses at night , she can fall asleep @ @ @ @ @ @ @ experience less eye strain .
Read about why you need blue light blocking glasses Every mom is unique , so finding just the right gift for your mom can be challenging .
Did we solve your gift giving dilemma ?
Which of these healthy mother 's day gifts might you be sending this year ?
Read This Next : Wow !
Red Wine Is Really Good for Me

Are you wracking your brain trying to come up with the perfect healthy mother’s day gifts? Well, we have got it handled for you! Whether your mother is 45, 65, 85, or 105, at least one of these gifts should be just about perfect. However, only you know your mother and what she likes, so the final decision is up to you. So grab your credit card and let’s go shopping!
Memory Video
With so many great memories we accumulate over the years, why not create a card or video that is personalized and helps her walk down memory lane while putting a smile on her face. Today there are many online apps that help you do this without any technical background. Try Animoto, Smilebox or Biteable.
Organic veggies
Want to help your mother eat the healthiest fruits and veggies available? Then why not enroll her in a home delivery organic produce plan? Some cities have cooperatives that run such programs, delivering fresh produce to your doorstep on a set schedule.
Extra sleep
Could your mom use a few extra hours of sleep every now and then? Who wouldn’t! Find a way to make that possible, depending on her schedule. Perhaps it means you find someone to walk her dog early in the morning. Or you offer to do her grocery shopping. Perhaps a few home cooked meals in the evening would allow her to get to sleep earlier. Customize your gift of extra sleep to your mom’s unique needs and schedule.
Yoga mat
A new yoga mat can motivate your mom to follow along with a yoga session on the internet or join a group of friends who are doing yoga together. There are a variety of sizes and thicknesses, so choose one that would best suit your mom’s needs.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Read about 7 ways to celebrate memories this Mother's Day
Essential oils
Introduce your mom to the healing powers of essential oils. Choose two or three of the more popular oils, such as lavender, orange, and peppermint, and give her a diffuser as well. If essential oils are completely new to your mom, be sure to provide some simple instructions and information on how to use them and the many benefits they provide.
Weighted blanket
Sleep is one of our most essential health needs, so a weighted blanket may be the best and most original of the healthy mother’s day gifts ever! Weighted blankets have been shown to help lull people to sleep naturally and effectively. Does your mom toss and turn, wake up tired, or just really crave better sleep? A weighted blanket may be the answer.
Silk pillowcase
A silk pillowcase can help keep your mom’s hair and skin looking their best. Let’s fight aging the silky way! Find the right color to complement her current bedding.
Healthy herbs
What could be better than having fresh, organic herbs at your fingertips? Get one or more of your mom’s favorite herbs in small or larger containers—whatever fits her lifestyle. She may prefer an herb garden kit that provides everything she needs to start growing herbs in her own home right away!
Gift basket of healthy items
You can’t go wrong when you fill a basket with a variety of healthy mother’s day gifts. Customize the basket to your mom’s unique needs and preferences. Perhaps some organic dark chocolate, all-natural moisturizer, herbal teas, essential oils, vegetable-based soap, organic extra virgin olive oil, aromatherapy beeswax candles, organic popcorn, sulfite-free wine, and dried banana chips. Be creative!
Healthy cooking class
Has your mom been watching cooking programs on TV and wanting to get into the kitchen with some experts? Then give her a gift certificate to attend in person (in the future) or virtually online, a healthy cooking class. Perhaps you can do it together and make it a mother-daughter event.
Fruit infuser water bottle
With a fruit infuser water bottle, your mom can enjoy fruit-infused water all day long. An inner core cylinder holds the fruit and allows the flavors to steep into the water. Help your mom stay hydrated in a delicious, healthy way!
Himalayan salt lamp
The gentle glow of a Himalayan salt lamp may provide stress-reducing powers for your on-the-go mom. Yet proponents of these natural wonders also say they release negative salt ions that can enhance blood circulation, improve sleep, boost serotonin levels in the brain, lower electromagnetic radiation, and calm asthma and allergy symptoms. Be sure you are getting an authentic Himalayan salt lamp. One way to tell: a true lamp will sweat when exposed to moisture in the air.
Blue blocker glasses
Exposure to blue light from electronic devices—cell phones, tablets, laptops, TVs, PCs—can disrupt your sleep by throwing off your melatonin production. If your mom wears blue blocker glasses at night, she can fall asleep faster, enjoy better sleep, and experience less eye strain.
Read about why you need blue light blocking glasses
The bottom line
Every mom is unique, so finding just the right gift for your mom can be challenging. Did we solve your gift giving dilemma? Which of these healthy mother’s day gifts might you be sending this year?
Read This Next: Wow! Red Wine Is Really Good for Me


naturallysavvy--2020-05-09--Improving Vaginal Health for Postpartum, Perimenopausal and Menopausal Women Through Non-Invasive, A

Improving Vaginal Health for Postpartum, Perimenopausal and Menopausal Women Through Non-Invasive, At-Home Solutions

Colette Courtion , CEO of Joylux , is working to empower women to live life confidently by improving all aspects of their intimate health .
Sexual health is vital to overall health , but too often women are made to feel like their intimate struggles are `` taboo . ''
Colette Courtion , CEO of Joylux , has been `` tackling the taboo '' with her company 's mission of influencing change in the area of women 's health and intimate wellness .
— and to empower women to live life confidently by improving all aspects of their intimate health @ @ @ @ @ @ @ share information on the types of issues women face and the solutions available .
[ 4:20 ] Using technologies on our intimate tissue for rejuvenation and improve bladder function .
[ 8:30 ] How to use vFit® .
[ 11:50 ] Tips for embracing your femininity and take back your feminine health .
[ 15:05 ] What to keep in mind when buying lubricants .
[ 20:05 ] Being open and talking to your doctor .
Subscribe to our Podcast on iTunes DISCLAIMER : This article contains affiliate links , which means that @ @ @ @ @ @ @ product links , Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one .
Thank you so much for your support !

Listen to the latest podcast
Show Summary
Colette Courtion, CEO of Joylux, is working to empower women to live life confidently by improving all aspects of their intimate health.
Sexual health is vital to overall health, but too often women are made to feel like their intimate struggles are "taboo."
Colette Courtion, CEO of Joylux, has been "tackling the taboo" with her company's mission of influencing change in the area of women's health and intimate wellness. — and to empower women to live life confidently by improving all aspects of their intimate health.
Colette joins host Lisa Davis to share information on the types of issues women face and the solutions available.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Show Notes
[2:00] The story behind Joylux.
[4:20] Using technologies on our intimate tissue for rejuvenation and improve bladder function.
[6:18] Breaking down taboos around sexual health.
[8:30] How to use vFit®.
[9:50] Clinical studies show improvement in intimate health.
[11:50] Tips for embracing your femininity and take back your feminine health.
[15:05] What to keep in mind when buying lubricants.
[20:05] Being open and talking to your doctor.
Show Links
Joylux website
Natracare
Subscribe to our Podcast on iTunes
Show Sponsor: Bigelow Tea
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!


naturallysavvy--2020-05-12--Beneath the Surface: A Closer Look at Depression and Suicide in Teens and Adults

Ever since her husband completed suicide in 2012 , after years of struggling with clinical depression , grief recovery specialist Kristi Hugstad has dedicated her life to helping abolish the stigma of mental illness and suicide .
Hugstad says that suicide prevention must start with our teens .
Teen suicide is n't a new phenomenon , but unfortunately , it has become a tragic , disturbing epidemic in the United States .
Her book , Beneath the Surface : A Teen 's Guide to Reaching Out When You or Your Friend Is in Crisis , provides the information , encouragement @ @ @ @ @ @ @ help yourself or others experiencing : Listen as Hugstad joins host Lisa Davis to share insight about this troubling trend in today 's youth population .
[ 1:40 ] Introduction to Kristi , her book , and her story .
[ 2:55 ] How to truly listen versus fixing the person to avoid the stigma of mental illness .
[ 4:30 ] Some of the signs you may want to be alert to .
[ 8:15 ] What the underlying contributing factors can be .
[ 10:19 ] How to show support for @ @ @ @ @ @ @ that you trust if you worry that your peer , friend , or family member is in trouble .
[ 14:00 ] The impetus behind suicidal thoughts and how to address them and open the lines of communication .
[ 20:00 ] First steps and the fact that depression is a disease .
[ 20:40 ] Grief is a journey and some of the realizations that come with time .
[ 22:00 ] Tips for parents , teachers , and professionals to open up discussions around suicide .
Beneath the Surface : A @ @ @ @ @ @ @ You or Your Friend Is in Crisis Subscribe to our Podcast on iTunes DISCLAIMER : This article contains affiliate links , which means that if you click on one of the product links , Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one .
Thank you so much for your support !

Listen to the latest podcast
Show Summary
Grief recovery specialist Kristi Hugstad has dedicated her life to helping abolish the stigma of mental illness and suicide.
Ever since her husband completed suicide in 2012, after years of struggling with clinical depression, grief recovery specialist Kristi Hugstad has dedicated her life to helping abolish the stigma of mental illness and suicide. Hugstad says that suicide prevention must start with our teens. Teen suicide isn’t a new phenomenon, but unfortunately, it has become a tragic, disturbing epidemic in the United States. Her book, Beneath the Surface: A Teen's Guide to Reaching Out When You or Your Friend Is in Crisis, provides the information, encouragement, and tactical guidance you need to help yourself or others experiencing: Depression
Academic or parental pressures
Eating disorders
Bullying
Self-harm
PTSD
Peer pressure
Anxiety
Substance abuse
Technology addiction
Suicidal thoughts or actions Listen as Hugstad joins host Lisa Davis to share insight about this troubling trend in today's youth population. NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Show Notes
[1:40] Introduction to Kristi, her book, and her story.
[2:55] How to truly listen versus fixing the person to avoid the stigma of mental illness.
[4:30] Some of the signs you may want to be alert to.
[8:15] What the underlying contributing factors can be.
[10:19] How to show support for your friend and reach out to someone that you trust if you worry that your peer, friend, or family member is in trouble.
[14:00] The impetus behind suicidal thoughts and how to address them and open the lines of communication.
[20:00] First steps and the fact that depression is a disease.
[20:40] Grief is a journey and some of the realizations that come with time.
[22:00] Tips for parents, teachers, and professionals to open up discussions around suicide.
Show Links
Kristi Hugstead's website
Beneath the Surface: A Teen's Guide to Reaching Out When You or Your Friend Is in Crisis
Subscribe to our Podcast on iTunes
Show Sponsor: Nature Clean
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!


naturallysavvy--2020-05-13--One Thing Alan and Suzanne Arkin Do Every Day to Stay Healthy

Watch this video , where Andrea Donsky interviews Alan Arkin and his wife Suzanne .
Alan is an Academy Award-Winning @ @ @ @ @ with a film career spanning seven decades .
He is most recently known for his @ @ @ @ @ The Kominsky Method on Netflix .
Alan and Suzanne share what they do every day @ @ @ @ @ also shares a little bit of her story of when she went through menopause .
@ @ @ @ @ tour of their lovely garden .
For more interviews on living healthy , be sure @ @ @ @ @ :

Watch this video, where Andrea Donsky interviews Alan Arkin and his wife Suzanne. Alan is an Academy Award-Winning Actor, Director and Screenwriter with a film career spanning seven decades. He is most recently known for his role as Norman Newlander in The Kominsky Method on Netflix.
Read Natural Hormone Solutions for Perimenopause with Suzanne Somers
Alan and Suzanne share what they do every day to stay healthy. Suzanne also shares a little bit of her story of when she went through menopause. They also give us a tour of their lovely garden.
Pictures of Alan and Suzanne Arkin's beautiful Garden
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
*Pictures supplied by Alan Arkin


naturallysavvy--2020-05-14--Can Quercetin Boost Your Immunity?

Can Quercetin Boost Your Immunity?

Are you ready to boost your immunity and be better prepared to face any possible assaults from bacteria , viruses , and fungi ?
We all need to be ready to help keep our immune system operating at its very best , and that means doing a variety of things , such as following a nutritious diet , getting adequate sleep , avoiding environmental toxins , staying hydrated , and practicing stress management , among other things .
Among those `` other things '' is the use of herbal remedies that have been shown to work with the immune system @ @ @ @ @ @ @ wide variety of players , including antibodies , white blood cells , bone marrow , lymph nodes and vessels , thymus , the complement system ( composed of various proteins that complement the antibodies ) , and spleen .
Its job is critical : to protect the body against harm from bacteria , fungi , physical trauma , viruses , stress , toxins from the environment and food , and other bad guys .
Read about 5 ways to boost your immune system Your immune system is activated by substances that your body @ @ @ @ @ @ @ its own .
These substances are called antigens , and when they attach to receptors on the immune cells , different processes can occur and result in some type of response , such as symptoms of the cold or flu , inflammation , cell mutations , or other reactions .
The immune system has two subsystems , called the innate and adaptive immune systems .
Both of them work together to deal with invasive substances , but they also work in different ways .
The innate system offers a general defense against invasive @ @ @ @ @ @ @ body through the digestive system or the skin .
The adaptive immune system produces antibodies that it uses to fight certain germs that it has encountered before .
For example , if you 've had the measles and recovered , your adaptive system will recognize and fight off any future exposures to the measles .
Naturally , the best way to support the immune system is to avoid all of the factors that can bring it down .
In real life , however , that is n't possible , which is why we @ @ @ @ @ @ @ and nutritional remedies .
One of those remedies is called quercetin .
Quercetin is a pigment that is a member of a group of plant compounds called flavonoids .
It 's found in a variety of vegetables , fruits , and grains , but it 's also available in supplement form .
Quercetin is a potent antioxidant , and a number of research studies have indicated it may help reduce inflammation , which is the root of most diseases .
Read about 9 top herbs for the immune system People take quercetin supplements @ @ @ @ @ @ @ a desire to enhance their immunity and reduce inflammation , which in turn can affect a number of health concerns and symptoms .
Some of the benefits that have been attributed to quercetin include the following : High levels of free radicals , which are molecules that can cause disease and other health challenges , may result in inflammation .
Both animal and human studies have indicated that the use of quercetin may help reduce inflammation .
In one study , for example , women with rheumatoid arthritis responded well to 500 mg @ @ @ @ @ @ @ , early morning stiffness , and pain after exercise .
Quercetin has properties that may reduce the risk of infection .
It also has `` a direct regulatory effect on basic functional properties of immune cells , '' according to a study in Biocell .
This flavonoid plays an important role in regulating the immune system 's response to stressors through several types of proteins called kinases and phosphatases that are necessary for cells to function optimally .
Therefore , this flavonoid may have a significant impact on overall health .
Both test @ @ @ @ @ @ @ use of quercetin may help eliminate aging cells and reduce indicators of aging .
More human studies are needed .
Do you experience annoying allergy symptoms such as a stuffy nose , sneezing , nasal drip , and scratchy throat ?
Results of animal studies show that quercetin may suppress histamine and block enzymes involved in inflammation .
More research is needed to determine the potential impact on humans .
Where to get quercetin Among the foods that provide quercetin are green and yellow bell peppers , onions , shallots , asparagus , @ @ @ @ @ @ @ red grapes , kale , red leaf lettuce , berries , and green and black teas .
The skin or outer peel provides the greatest amount of this flavonoid .
Quercetin is also available as a supplement in capsules and powders , sold as a single-ingredient or in formulations that include other nutrients .
Some people have difficulties metabolizing quercetin on its own ; by adding bromelain or Vitamin C to a formula , absorption can be increased .
A typical dose of quercetin is 250 to 1,000 mg daily .
Maintaining a @ @ @ @ @ @ @ , and fortunately , there 's more than one way to do it through wise lifestyle choices .
Use of natural supplements such as quercetin as well as probiotics , specific vitamins and minerals like Vitamin D , medicinal mushrooms , and enzymes can complement those choices .
Subscribe to our newsletter to receive the latest healthy news to your inbox .
Abharanjani F et al .
Short-term high dose of quercetin and resveratrol alters aging markers in human kidney cells .
2017 Aug 31 ; 8:64 Boots AW et al .
Health @ @ @ @ @ @ @ nutraceutical .
2008 May 13 ; 585 ( 2-3 ) :325-7 Bossolani GDP et al .
Rheumatoid arthritis induces enteric neurodegeneration and jejunal inflammation , and quercetin promotes neuroprotective and anti-inflammatory actions .
2019 Dec 1 ; 238:116956 Javadi F et al .
The effect of quercetin on inflammatory factors and clinical symptoms in women with rheumatoid arthritis : a double-blind , randomized controlled trial .
Journal of the American College of Nutrition 2017 Jan ; 36 ( 1 ) : 9-15 KresslerJ et al .
Quercetin and endurance exercise capacity : a @ @ @ @ @ @ @ Science in Sports and Exercise 2011 Dec ; 43 ( 12 ) : 2396-404 Mlcek J et al .
Quercetin and its anti-allergic immune response .
2016 May 12 ; 21 ( 5 ) : 623 Penissi AB et al .
Role of mast cells in gastrointestinal mucosal defense .
2003 Aug ; 27 ( 2 ) : 163-72 Xu M et al .
Senolytics improve physical function and increase lifespan in old age .
2918 Aug ; 24 ( 8 ) : 1246-56

Are you ready to boost your immunity and be better prepared to face any possible assaults from bacteria, viruses, and fungi? We all need to be ready to help keep our immune system operating at its very best, and that means doing a variety of things, such as following a nutritious diet, getting adequate sleep, avoiding environmental toxins, staying hydrated, and practicing stress management, among other things. Among those “other things” is the use of herbal remedies that have been shown to work with the immune system.
Immune system basics
The immune system consists of a wide variety of players, including antibodies, white blood cells, bone marrow, lymph nodes and vessels, thymus, the complement system (composed of various proteins that complement the antibodies), and spleen. Its job is critical: to protect the body against harm from bacteria, fungi, physical trauma, viruses, stress, toxins from the environment and food, and other bad guys.
Read about 5 ways to boost your immune system
Your immune system is activated by substances that your body doesn’t recognize as friendly or as its own. These substances are called antigens, and when they attach to receptors on the immune cells, different processes can occur and result in some type of response, such as symptoms of the cold or flu, inflammation, cell mutations, or other reactions.
The immune system has two subsystems, called the innate and adaptive immune systems. Both of them work together to deal with invasive substances, but they also work in different ways. The innate system offers a general defense against invasive substances and fights those that enter the body through the digestive system or the skin.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
The adaptive immune system produces antibodies that it uses to fight certain germs that it has encountered before. For example, if you’ve had the measles and recovered, your adaptive system will recognize and fight off any future exposures to the measles.
Naturally, the best way to support the immune system is to avoid all of the factors that can bring it down. In real life, however, that isn’t possible, which is why we often bring in helpers, including herbal and nutritional remedies. One of those remedies is called quercetin.
What is quercetin?
Quercetin is a pigment that is a member of a group of plant compounds called flavonoids. It’s found in a variety of vegetables, fruits, and grains, but it’s also available in supplement form. Quercetin is a potent antioxidant, and a number of research studies have indicated it may help reduce inflammation, which is the root of most diseases.
Read about 9 top herbs for the immune system
What’s special about quercetin?
People take quercetin supplements for a variety of reasons, including a desire to enhance their immunity and reduce inflammation, which in turn can affect a number of health concerns and symptoms. Some of the benefits that have been attributed to quercetin include the following:
Quercetin may reduce inflammation
High levels of free radicals, which are molecules that can cause disease and other health challenges, may result in inflammation. Both animal and human studies have indicated that the use of quercetin may help reduce inflammation. In one study, for example, women with rheumatoid arthritis responded well to 500 mg of quercetin with improvements in morning pain, early morning stiffness, and pain after exercise.
Quercetin may help enhance immunity
Quercetin has properties that may reduce the risk of infection. It also has “a direct regulatory effect on basic functional properties of immune cells,” according to a study in Biocell. This flavonoid plays an important role in regulating the immune system’s response to stressors through several types of proteins called kinases and phosphatases that are necessary for cells to function optimally. Therefore, this flavonoid may have a significant impact on overall health.
Quercetin may help fight aging
Both test tube and animal research suggest that the use of quercetin may help eliminate aging cells and reduce indicators of aging. More human studies are needed.
Quercetin may improve exercise performance
Research covering 11 human studies found that taking quercetin supplements may improve endurance exercise performance slightly.
Quercetin may suppress histamine
Do you experience annoying allergy symptoms such as a stuffy nose, sneezing, nasal drip, and scratchy throat? Results of animal studies show that quercetin may suppress histamine and block enzymes involved in inflammation. More research is needed to determine the potential impact on humans.
Where to get quercetin
Among the foods that provide quercetin are green and yellow bell peppers, onions, shallots, asparagus, cherries, tomatoes, red apples, red grapes, kale, red leaf lettuce, berries, and green and black teas. The skin or outer peel provides the greatest amount of this flavonoid.
Quercetin is also available as a supplement in capsules and powders, sold as a single-ingredient or in formulations that include other nutrients. Some people have difficulties metabolizing quercetin on its own; by adding bromelain or Vitamin C to a formula, absorption can be increased. A typical dose of quercetin is 250 to 1,000 mg daily.
Bottom line
Maintaining a healthy immune system is important for everyone, and fortunately, there’s more than one way to do it through wise lifestyle choices. Use of natural supplements such as quercetin as well as probiotics, specific vitamins and minerals like Vitamin D, medicinal mushrooms, and enzymes can complement those choices.
Sources
Abharanjani F et al. Short-term high dose of quercetin and resveratrol alters aging markers in human kidney cells. International Journal of Preventive Medicine 2017 Aug 31; 8:64
Boots AW et al. Health effects of quercetin: from antioxidant to nutraceutical. European Journal of Pharmacology 2008 May 13; 585(2-3):325-7
Bossolani GDP et al. Rheumatoid arthritis induces enteric neurodegeneration and jejunal inflammation, and quercetin promotes neuroprotective and anti-inflammatory actions. Life Science 2019 Dec 1; 238:116956
Javadi F et al. The effect of quercetin on inflammatory factors and clinical symptoms in women with rheumatoid arthritis: a double-blind, randomized controlled trial. Journal of the American College of Nutrition 2017 Jan; 36(1): 9-15
KresslerJ et al. Quercetin and endurance exercise capacity: a systematic review and meta-analysis. Medicine and Science in Sports and Exercise 2011 Dec; 43(12): 2396-404
Li Y et al. Quercetin, inflammation and immunity. Nutrients 2016 Mar 14; 8(3): 167
Mlcek J et al. Quercetin and its anti-allergic immune response. Molecules 2016 May 12; 21(5): 623
Penissi AB et al. Role of mast cells in gastrointestinal mucosal defense. Biocell 2003 Aug; 27(2): 163-72


naturallysavvy--2020-05-15--Protein Needs During Menopause and Beyond

A healthy , well-balanced diet is more important during and after menopause than at any other stage of life .
The body 's nutritional needs change during menopause .
Shifts in hormones , body composition , and mood mean the diet a person once swore by likely is n't working anymore .
The Relationship Between Protein and Hormones Throughout any period of physical change , protein is a key ingredient .
Many hormones are made from protein , including sex hormones , thyroid and adrenal hormones , insulin and glucagon .
Each of these hormones plays an important role during @ @ @ @ @ @ @ , metabolism , and health .
Estrogen and progesterone affect how cells respond to insulin .
After menopause , changes in the levels of these hormones can trigger more severe fluctuations in blood glucose levels , potentially increasing a woman 's risk of developing diabetes .
Including some protein with each meal stimulates insulin production and helps to balance blood sugar levels , preventing the sudden rise and fall of blood glucose that a carbohydrate-based meal can cause .
When estrogen levels decline , women experience a progressive decrease in muscle mass ( @ @ @ @ @ @ @ .
As a result , they become more susceptible to falling , fractures and osteoporosis .
Exercise becomes more important than ever , but it is more challenging to maintain weight and muscle tone .
In people of all ages , protein helps maintain muscle mass .
How Much Protein Do We Need During Menopause To combat sarcopenia and accommodate for other hormonal and physical changes , the body 's protein needs increase during menopause .
Healthy older adults should consume 1 to 1.2 grams of protein per kilogram of body weight daily—more @ @ @ @ @ @ @ of protein per kilogram of body weight for younger adults .
Based on the higher recommendation , a 150 lb ( 68 kg ) female should aim for a protein intake of 68 to 82 grams per day ( some experts have even recommended up to 100grams ) .
High-quality proteins are found in meats , poultry , fish , dairy products , nuts , seeds , legumes , and in smaller quantities , starches and vegetables .
Sprouting grains increases their protein content .
Protein powders are a convenient and healthy way @ @ @ @ @ @ @ .
While whey protein has been considered the gold standard of protein supplements , pea protein 's arginine content is almost three times higher .
The amino acid is essential for building and maintaining muscle mass and might be a better option for women during mid-life .
When to Eat Your Protein Just as important as the overall amount of protein is its distribution throughout the day .
The body can use only 25 to 35 grams of protein every four to five hours .
When too much protein is consumed , the @ @ @ @ @ @ @ That means , overloading on protein by eating a 6-ounce steak or adding an extra scoop of protein powder to a shake wo n't help .
Instead , consuming protein throughout the day minimizes protein losses and maximizes its efficiency .
Example Menu to Reach Your Protein Goals Here is an example of a menu that prioritizes protein : Read 6 Powerhouse Vegetables to Add to Your Grill Balance quality protein foods with plenty of colorful and cruciferous vegetables , fruit , healthy fats—including omega-3 , an essential fatty acid that can help @ @ @ @ @ @ @ and probiotic food sources to protect gut health .
For more information on living healthy during menopause , be sure to subscribe to our newsletter :

A healthy, well-balanced diet is more important during and after menopause than at any other stage of life. The body’s nutritional needs change during menopause. Shifts in hormones, body composition, and mood mean the diet a person once swore by likely isn’t working anymore.
The Relationship Between Protein and Hormones
Throughout any period of physical change, protein is a key ingredient. Many hormones are made from protein, including sex hormones, thyroid and adrenal hormones, insulin, and glucagon. Each of these hormones plays an important role during menopause and can dramatically affect energy levels, metabolism, and health.
Estrogen and progesterone affect how cells respond to insulin. After menopause, changes in the levels of these hormones can trigger more severe fluctuations in blood glucose levels, potentially increasing a woman’s risk of developing diabetes. Including some protein with each meal stimulates insulin production and helps to balance blood sugar levels, preventing the sudden rise and fall of blood glucose that a carbohydrate-based meal can cause.
When estrogen levels decline, women experience a progressive decrease in muscle mass (sarcopenia), strength, and bone density. As a result, they become more susceptible to falling, fractures, and osteoporosis. Exercise becomes more important than ever, but it is more challenging to maintain weight and muscle tone. In people of all ages, protein helps maintain muscle mass.
Natural Hormone Solutions for Perimenopause with Suzanne Somers
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
How Much Protein Do We Need During Menopause
To combat sarcopenia and accommodate for other hormonal and physical changes, the body’s protein needs increase during menopause. Healthy older adults should consume 1 to 1.2 grams of protein per kilogram of body weight daily—more than the recommended intake of 0.8 grams of protein per kilogram of body weight for younger adults. Based on the higher recommendation, a 150 lb (68 kg) female should aim for a protein intake of 68 to 82 grams per day (some experts have even recommended up to 100 grams).
The Right Protein Options
High-quality proteins are found in meats, poultry, fish, dairy products, nuts, seeds, legumes, and in smaller quantities, starches, and vegetables. Sprouting grains increase their protein content.
Protein powders are a convenient and healthy way to boost intake of this essential nutrient. While whey protein has been considered the gold standard of protein supplements, pea protein’s arginine content is almost three times higher. The amino acid is essential for building and maintaining muscle mass and might be a better option for women during mid-life.
Read 5 Surprising Ways to Use Protein Powder
FOOD SOURCE AMOUNT PROTEIN Lean meats, poultry, eggs: Per 3-ounce serving (unless otherwise stated) Skinless chicken breast Yellowfin tuna Lean ground beef Turkey breast Lean pork Sockeye salmon Rainbow trout Eggs 26 grams 25 grams 25 grams 24 grams 22 grams 22 grams 17 grams 6 grams per large egg Dairy products: Greek yogurt Cottage cheese Parmesan cheese Milk (skim, 1%, 2%, whole) Swiss cheese Mozzarella cheese (whole milk) 20 grams (1 cup serving) 14 grams (1/2 cup serving) 10 grams (1 ounce) 8 grams (1 cup) 7.6 grams (1 ounce) 6.3 grams (1 ounce) Legumes and other plant-based foods: Firm tofu Lentils (boiled) Hemp Hearts Chickpeas (boiled) Kidney beans (boiled) Walnuts Pumpkin seeds Almonds Dry roasted chickpeas Quinoa Peanut butter Almond butter Avocado Hummus 17 grams 12 grams (1/2 cup) 10 grams (3 tbsp.) 7.5 grams (1/2 cup) 7.5 grams (1/2 cup) 7.5 grams (1/4 cup) 7.25 grams (1/4 cup) 7 grams (1/4 cup) 6 grams (1/3 cup) 4 grams (1/2 cup cooked) 4 grams (1 tbsp.) 3.4 grams (1 tbsp.) 2.7 grams (1 avocado, 136 grams) 2 grams (2 tbsp.)
When to Eat Your Protein
Just as important as the overall amount of protein is its distribution throughout the day. The body can use only 25 to 35 grams of protein every four to five hours. When too much protein is consumed, the excess is excreted via the urine. That means, overloading on protein by eating a 6-ounce steak or adding an extra scoop of protein powder to a shake won’t help. Instead, consuming protein throughout the day minimizes protein losses and maximizes its efficiency.
Example Menu to Reach Your Protein Goals
Here is an example of a menu that prioritizes protein:
Meal Amount Protein Breakfast: Smoothie made with 1 scoop of protein powder 25 grams Snack: Fresh fruit sprinkled with hemp hearts 10 grams Lunch: Lentil soup, 1 cup 9 grams Snack: Almonds, handful 7 grams Dinner: 3 oz. grilled salmon, ½ cup quinoa, 1 cup green salad 27 grams TOTAL 78 grams protein
Read 6 Powerhouse Vegetables to Add to Your Grill
The Bottom Line
Balance quality protein foods with plenty of colorful and cruciferous vegetables, fruit, healthy fats—including omega-3, an essential fatty acid that can help manage menopausal symptoms and reduce inflammation, and prebiotics and probiotic food sources to protect gut health.


naturallysavvy--2020-05-15--6 Powerhouse Vegetables to Add to Your Grill

With summer around the corner , the wealth of glorious veggies just waiting to be grilled up becomes abundant .
We 're not talking the usual summer standbys like peppers , zucchini , and mushrooms – we 're going a step further , grilling vegetables that you have n't necessarily thought of grilling up…until now .
Impress your friends and family with this powerhouse list of absolutely delicious recipes .
This summer , consider hitting up the farmers market ( or even better , your backyard garden ) for some of these delicious eats .
You 'll take grilling vegetables @ @ @ @ @ @ @ meat-eaters alike .
Remove the hard ends of the asparagus .
They 'll usually just snap right off in the appropriate place or you can use a knife to cut them evenly .
Brush with olive oil and season with salt and pepper .
Grill just a few minutes until barely tender .
Remove from the grill and dress with lemon juice and a sprinkling of parmesan cheese , optional .
Why You Should Grill Asparagus : Asparagus is a good source of fiber , folate , vitamins A , C , E @ @ @ @ @ @ @ , a detoxifying compound that helps break down carcinogens and harmful compounds like free radicals .
Boil sweet potatoes , skins on , until they are cooked through , about 20 minutes .
Slice into disks or thin wedges carefully to keep them intact , 1-inch thick .
Brush with olive oil and season with salt , pepper , and fresh rosemary .
Grill on each side to form grill marks .
Why You Should Grill Sweet Potatoes : Sweet potatoes contain carotenoids that help stabilize blood sugar and boost your metabolism .
@ @ @ @ @ @ @ carrots for beta-carotene content , which is great for warding off chronic diseases like cancer and heart disease .
Sweet potatoes have anti-inflammatory properties so are also good for fighting diseases related to inflammation like asthma and rheumatoid arthritis .
Remove the stem and cut in half .
Boil or steam for three minutes .
Drain and pat dry .
Combine olive oil , tamari sauce , balsamic vinegar , salt , and pepper in a medium to a large bowl .
Toss in Brussels sprouts and stir to coat .
Skewer sprouts @ @ @ @ @ @ @ .
Why You Should Grill Brussel Sprouts : Brussels sprouts are known for their cancer prevention qualities related to four specific glucosinolates including glucoraphanin , glucobrassicin , sinigrin , and gluonasturtlian .
Quarter the cabbage and remove any tough ends .
Dress with lemon juice , olive oil , salt , and pepper .
Keep the cabbage sections facing up so that the lemon juice does n't leak out and then place the sections on the cool part of the grill .
Close the lid and let them roast on the grill for @ @ @ @ @ @ @ tops are a little charred and the inside leaves are nice and tender .
Why You Should Grill Cabbage : Cabbage provides special cholesterol-lowering qualities .
It 's also a Brassica vegetable along with cauliflower , kale , and broccoli so it has loads of fiber , as well as cancer protection .
Purple cabbage is chock full of the antioxidant anthocyanins , found in blue , purple , and red plants .
Read More : 6 Healthy Fruits and Vegetables to Eat Today Remove the hard stem and slice the full head @ @ @ @ @ @ @ oil , sea salt , pepper , cumin , and chili powder .
Place on the grill , close the lid , and let roast for 15 minutes .
Why You Should Grill Cauliflower : Cauliflower is loaded with vitamins C , K , and folate .
It provides detox support and anti-inflammatory response .
Remove any brown or loose leaves , and cut about an inch of the dark green leaves off of one end and shave the brown stem off the other .
Make sure the stem is still intact so @ @ @ @ @ @ @ grill .
Prepare a vinaigrette using your favorite dressing or mix together olive oil , red wine vinegar , herbs such as oregano , thyme , rosemary , a pinch of salt , and black pepper .
Brush the romaine hearts with the vinaigrette .
Place on the grill on high heat .
Grill the romaine hearts until lightly browned on all sides , turning every minute or two until done .
Serve as is or chop up and add to a salad ( try a yummy grilled caesar salad ! )
.
@ @ @ @ @ @ @ loaded with nutrition .
It is not only high in many minerals including calcium and iron but also contains high levels of beta-carotene and vitamin K as well as a good amount of protein and omega-3 fats .
Sign up for our newsletter today :

With summer around the corner, the wealth of glorious veggies just waiting to be grilled up becomes abundant. We’re not talking the usual summer standbys like peppers, zucchini, and mushrooms – we’re going a step further, grilling vegetables that you haven’t necessarily thought of grilling up…until now. Impress your friends and family with this powerhouse list of absolutely delicious recipes.
This summer, consider hitting up the farmers market (or even better, your backyard garden) for some of these delicious eats. You’ll take grilling vegetables to new heights for both vegetarians and meat-eaters alike.
1. Grilled Asparagus
How to Grill Asparagus:
Remove the hard ends of the asparagus. They’ll usually just snap right off in the appropriate place or you can use a knife to cut them evenly. Brush with olive oil and season with salt and pepper. Grill just a few minutes until barely tender. Remove from the grill and dress with lemon juice and a sprinkling of parmesan cheese, optional.
Why You Should Grill Asparagus:
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Asparagus is a good source of fiber, folate, vitamins A, C, E, and K as well as glutathione, a detoxifying compound that helps break down carcinogens and harmful compounds like free radicals.
2. Sweet Potatoes
How to Grill Sweet Potatoes:
Boil sweet potatoes, skins on, until they are cooked through, about 20 minutes. Slice into disks or thin wedges carefully to keep them intact, 1-inch thick. Brush with olive oil and season with salt, pepper, and fresh rosemary. Grill on each side to form grill marks.
Why You Should Grill Sweet Potatoes:
Sweet potatoes contain carotenoids that help stabilize blood sugar and boost your metabolism. They are tied in first place with carrots for beta-carotene content, which is great for warding off chronic diseases like cancer and heart disease. Sweet potatoes have anti-inflammatory properties so are also good for fighting diseases related to inflammation like asthma and rheumatoid arthritis.
3. Grilled Brussels Sprouts
How to Grill Brussel Sprouts:
Remove the stem and cut in half. Boil or steam for three minutes. Drain and pat dry. Combine olive oil, tamari sauce, balsamic vinegar, salt, and pepper in a medium to a large bowl. Toss in Brussels sprouts and stir to coat. Skewer sprouts and grill until browned on each side.
Why You Should Grill Brussel Sprouts:
Brussels sprouts are known for their cancer prevention qualities related to four specific glucosinolates including glucoraphanin, glucobrassicin, sinigrin, and gluonasturtlian.
4. Cabbage
How to Grill Cabbage:
Quarter the cabbage and remove any tough ends. Dress with lemon juice, olive oil, salt, and pepper. Keep the cabbage sections facing up so that the lemon juice doesn’t leak out and then place the sections on the cool part of the grill. Close the lid and let them roast on the grill for about 45 minutes, or until the tops are a little charred and the inside leaves are nice and tender.
Why You Should Grill Cabbage:
Cabbage provides special cholesterol-lowering qualities. It’s also a Brassica vegetable along with cauliflower, kale, and broccoli so it has loads of fiber, as well as cancer protection. Purple cabbage is chock full of the antioxidant anthocyanins, found in blue, purple, and red plants.
Read More: 6 Healthy Fruits and Vegetables to Eat Today
5. Grilled Cauliflower
How to Grill Cauliflower:
Remove the hard stem and slice the full head into cauliflower steaks. Dress with olive oil, sea salt, pepper, cumin, and chili powder. Place on the grill, close the lid, and let roast for 15 minutes.
Why You Should Grill Cauliflower:
Cauliflower is loaded with vitamins C, K, and folate. It provides detox support and anti-inflammatory response.
6. Romaine Lettuce
How to Grill Romaine Lettuce:
Remove any brown or loose leaves, and cut about an inch of the dark green leaves off of one end and shave the brown stem off the other. Make sure the stem is still intact so that the leaves stay together on the grill. Prepare a vinaigrette using your favorite dressing or mix together olive oil, red wine vinegar, herbs such as oregano, thyme, rosemary, a pinch of salt, and black pepper. Brush the romaine hearts with the vinaigrette. Place on the grill on high heat. Grill the romaine hearts until lightly browned on all sides, turning every minute or two until done. Serve as is or chop up and add to a salad (try a yummy grilled caesar salad!).
Why You Should:
Romaine is fully loaded with nutrition. It is not only high in many minerals including calcium and iron but also contains high levels of beta-carotene and vitamin K as well as a good amount of protein and omega-3 fats.


naturallysavvy--2020-05-19--How to Make Cauliflower Rice

How to Make Cauliflower Rice