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12/07/2025

Hello Friends!
Today let us challenge our brain and know that...

Dietary supplements can be used to correct vitamin and mineral deficiencies and ensure that you get enough micronutrients each day. There is also some evidence certain supplements can provide health benefits and alleviate the symptoms of some medical conditions.

05/07/2025

Hello Friends!

Today we are looking at the number 7 and the last tip.

7. Natto*
Natto is a traditional Japanese food *made from fermented soybeans* and can help fight off plaque via an enzyme called nattokinase.

According to Routhenstein, nattokinase helps break down fibrin, a protein involved in blood clotting. In turn, this helps to reduce the formation of plaque in the arteries.

28/06/2025

Hello Friends! This is the sixth tip..

6. Essential Fatty Acids (EFA’s)

Did you know there are fats your body cannot produce on its own? These are called Essential Fatty Acids (EFAs), and they are vital for your health!

The two main EFAs your body needs are:
✅ Alpha-linolenic acid (Omega-3)
✅ Linoleic acid (Omega-6)

These essential fats are obtained through your diet, either as free fatty acids or more commonly as part of glyceride compounds.

Why are EFAs so important?
They help maintain the structure of your cell membranes
Support healthy skin and tissue integrity
Aid in the production of prostaglandins and leukotrienes (important for body processes)
Provide energy and insulation
Cushion vital organs
Help carry fat-soluble vitamins (A, D, E) around your body

In short, EFAs are essential for your overall health and vitality! 💪

Make sure you’re including healthy sources of EFAs in your daily meals — your body will thank you.

21/06/2025

Hello Friends!
Today we are looking at ...

5). Extra virgin olive oil
Olive oil has become a fan favorite as a substitute for canola oil and butter. Gervacio says the monounsaturated fats in extra virgin olive oil help lower the 'bad' cholesterol that clogs up arteries while simultaneously increasing 'good' cholesterol levels. Besides cooking, she recommends regularly drizzling olive oil on your salads and veggies.

15/06/2025

Hello Friends!

4. Berries
Berries like blueberries, cranberries, strawberries, and raspberries are rich in antioxidants, which help protect the body from free radicals while supporting the natural detoxification process for overall health.

The chemical compounds in berries fight the systemic inflammation that may accompany high blood pressure, helping to make your body healthier overall.

07/06/2025

Hello Friends!
Today is…

3 “Leafy greens*
Gervacio ranks leafy greens as number one on her list because they are rich in nitrates.

"Nitrates help arteries relax and widen for better blood flow, so think of them as natural blood pressure reducers," she explains.

Leafy greens include *spinach, kale, bok choy and romaine lettuce*. Given the wide range of health benefits of leafy greens for the brain and gut, Gervacio advises having a side of leafy greens with almost every meal.

31/05/2025

Hello Friends!

The next we are looking at is…………

2. *Turmeric*
Turmeric has an active compound called curcumin, which reduces inflammation and helps prevent plaque buildup.

Gervacio recommends drinking turmeric tea once a day, ideally after a meal. Additionally, she says adding black pepper and a healthy fat like coconut oil can increase the absorption of curcumin.

24/05/2025

Hello Friends!
Today we are looking at 1 of the Top 7 Foods for cardiovascular health.

1. *Garlic*
Garlic is a popular food for heart health, and for good reason. Catherine Gervacio, RND, PNI, a registered dietitian and a certified exercise nutrition coach at WOWMD, says garlic is a natural blood thinner that helps prevent clots and lowers blood pressure. That's because of the high amounts of a powerful compound called allicin.

Michelle Routhenstein, RD, a preventive cardiology dietitian at Entirely Nourished, says allicin in chopped or crushed garlic reduces inflammation and may prevent future plaque buildup in the arteries.

If you want to unclog your arteries, Gervacio recommends eating garlic once a day, raw or cooked. However, you will have deal with serious bad breath 😷

26/04/2025

Hello Friends!
Please watch!

*Sweet potatoes are nutritious, packing a good amount of vitamin A, vitamin C, and manganese into each serving*.

They also have *anticancer* properties and may *promote immune function* and other health benefits.

Sweet potatoes are sweet, starchy root vegetables that are grown worldwide.

They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber.

Not to mention, they provide a number of health benefits and are easy to add to your diet.

12/04/2025

Hello Friends! Please let's take a look at this together!

Scharffenberg says people can live longer by following these *seven lifestyle rules*:

*Don’t use to***co*
The 101-year-old doctor has never smoked. Smoking harms most every organ in the body and is the leading preventable cause of disease, death and disability in the U.S., the Centers for Disease Control and Prevention notes.

*Don’t drink alcohol*
Scharffenberg says he’s never drunk alcohol. The notion that light drinking is good for health is not true, he notes, pointing to studies that show any protective effects for the heart are offset by an increased cancer risk — a link highlighted by the U.S. surgeon general this year.

*No amount of alcohol is truly safe*, experts say, echoing the World Health Organization's guidance.

We will continue from here next week…..

15/03/2025

Hello Friends! Let's continue to learn, today we are looking at Vitamin D Deficiency…..

*What are the 5 functions of vitamin D?*

- Our bodies can only absorb calcium, the primary component of bone, when vitamin D is present.

- Vitamin D also regulates many other cellular functions in your body.

- Its anti-inflammatory, antioxidant and neuroprotective properties support immune health,
- ⁠muscle function and
- ⁠brain cell activity

08/03/2025

Hello Friends!
I feel I should let us know this…..

*Hormonal balance* is key to a healthy, happy life. As a woman, your hormones play a crucial role in your physical and emotional well-being.

Here are some tips to help you achieve hormonal balance:

- Eat a balanced diet rich in whole foods, fruits, and veggies
- Stay hydrated with plenty of water
- Exercise regularly, including strength training and yoga
- Practice stress-reducing techniques like meditation and deep breathing
- Get enough sleep (7-8 hours) each night
- Consider supplements like omega-3s, probiotics, and vitamin D

Additionally, *be mindful of*:

- Listening to your body and tracking your cycles
- Managing stress and anxiety
- Limiting exposure to endocrine disruptors (e.g., plastics, pesticides)
- Getting enough vitamin B and magnesium

*By taking control of your hormonal balance*, you can:

- Improve your mood and energy
- Enhance your fertility and menstrual health
- Support weight management and overall well-being

Take the first step towards hormonal harmony!

Supplements are essential.
Consult with a healthcare professional before starting any new supplements or making significant changes to your lifestyle.

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