Healthy swaps to clean up your diet for a healthy gut

With the gut playing a key role in our digestive, cognitive, mental and immune health, it’s no wonder optimizing our digestion and finding healthy nutrition-centered solutions to care and heal our gut is always a hot topic.

Why you need to care for your gut:
Our body is a marvel of interconnected systems. Although they have a specific life-sustaining function, our bodily systems are closely linked to each other. Usually if something is off in one part of our body, other areas follow suit.

With your digestive system in particular, any gut issues such as malabsorption, inadequate enzyme secretion, or having an irritable bowel, you can be sure that the rest of your body responds to these issues such as experiencing anxiety, weight problems, blood sugar imbalances, hyperacidity, candida, and a dampened immune system. These are just to name a few issues that stem from an unhealthy gut.

Needless to say, a healthy functioning gut is integral to your overall health and quality of life.

With the goal of having a healthy gut in mind, follow this simple holistic guide to clean up your diet and keep your gut microbiome thriving by removing what’s harmful to your body and swapping it for something that will nourish and restore instead.

1. Let go of negative thoughts and think happy

The gut brain connection is fascinating because they directly influence each other.

Think about it, have you ever had a gut feeling, felt butterflies when you were nervous, nauseous when you were stressed? There’s a reason for this; gut health is very sensitive when it comes to emotions, and emotions are sensitive to our gut health. If you’re having gut issues with no physical cause, consider your emotions to be the culprit. Learn to let go and manage negative emotions accordingly and choose and/or focus on more positive feelings.

Swap stress, sadness, and anxiety for happiness, calmness, and a sense of centeredness to keep your gut happy and balanced as well.

2. Cut out allergens and find alternatives

Whether consuming dairy sends you to the bathroom, eating bread gives you brain fog, or having soy gives you headaches, many people (sometimes unknowingly) have a form of food intolerance or allergy. Fortunately, gut issues such as celiac disease and irritable bowel syndrome have paved the way for more awareness, lifestyle practices, and food alternatives in response to heal and manage these gut issues which can be caused and/or exacerbated by food intolerances.

Take a moment to be more mindful of how you feel after eating to rule out any food intolerances. If you feel tired, nauseous, lethargic, experience stomach pain, etc. you’re likely to have trouble digesting a certain type of food. Stop harming your gut and opt for these alternatives to common food intolerances:

  • Swap milk for non-dairy alternatives such as almond milk, coconut milk and rice milk.
  • Swap peanuts for almonds or cashews or even sunflower seeds and pumpkin seeds if you’re allergic to all nuts.
  • Swap gluten-containing grains such as wheat, spelt, and bulgur for gluten-free grains such as rice, quinoa (technically a pseudo grain/seed), and sorghum.
  • Swap soy products such as soy sauce and soy milk for tamari and seed and/or nut milk.

3. Ditch artificial foods and consume more whole foods

If there’s one diet that’s applicable and beneficial to any person regardless of health, age, gender etc. it would be a wholefoods diet. This simply means eating all or most foods in its unprocessed, unaltered form.

This covers fresh fruits, fresh vegetables, free-range eggs, pasture raised-meat, and whole grains. Simply put, single-ingredient foods that are eaten in its most natural form.

Our modern world gives us all the instant conveniences to keep up with our on-the-go lifestyles. Unfortunately, many of these conveniences are detrimental to our health, namely being processed and packed foods which contain, for a variety of economic reasons, artificial additives, preservatives, chemicals and fillers. Often these ingredients are linked to increasing the chances of lifestyle-related diseases such as diabetes, hormonal imbalances, cancer, heart disease, etc.

Although it takes commitment to eliminate processed foods all together, here are a few simple and healthy swaps you can make that your health will thank you for:

  • Swap candy and other sweet treats for fresh fruit.
  • Swap fast food take out for freshly made home-cooked food
  • Swap white rice and white bread for brown rice and wholegrain/multigrain bread
  • Swap store-bought salad dressing for homemade dressing
  • Swap margarine for butter or olive oil spread
  • Swap low fat dairy products for full fat

The exciting thing about cleaning up your diet by focusing on eating wholefoods and cutting down or eliminating on processed foods is all the feel-good benefits that come from eating simple, clean and natural ingredients. A whole foods diet should be the foundation of any healthy lifestyle.

Make the most of a healthy and varied diet with the digestive enzymes your body needs to break it down. Try our Digestive Enzymes MAKZYME-PRO BLEND which is especially designed to help you break down fats, carbs, and proteins while promoting healthy gut bacteria.

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Here’s What Fish Oil Can Do for You

Curating a selection of quality supplements can be tedious work. Finding what works for you, what’s necessary and what’s even noticeably beneficial, even the most health savvy can become overwhelmed with the sheer amount of options there are when it comes to choosing supplements and correlating it to your specific health needs.

However, there is a supplement that does stand out that pretty much everyone would benefit from: fish oil. Fish oil casts a wide net of health benefits that even the most health-conscious dieters could find a boost in health benefits by incorporating it into their wellness routine.

Here’s what fish oil can do for you:

Support your endocannabinoid system

We’re starting with a lesser known benefit of fish oil and that’s its ability to support your endocannabinoid system.

Essentially, the endocannabinoid system is the body’s interconnection of enzymes, nerve receptors, and cannabinoids (chemicals in the body that help to regulate appetite, pain, brain function, and movement). The endocannabinoid system is responsible for managing and regulating pain in our body and promotes a healthy immune response.

Fish oil fits into the health of our endocannabinoid system by containing the very chemicals that our bodies need to produce endocannabinoids: omega 3’s. Consuming fish oil helps our bodies to create and maintain healthy levels of endocannabinoids that our endocannabinoid system needs to function at its best. This means healthier immune response, more efficient pain management, and better brain function.

Promotes heart health

Taking fish oil is good for your heart, both for preventative care and for healing care. When consuming fish oil you can look forward to experience a whole host of heart health benefits such as:

  • Protection for your blood vessels: Healthy blood vessels are essential as they’re the means through which blood circulates in our body. The healthier our blood vessels, the more easily blood circulates in the body, and the less strained the heart is in pumping blood. Fish oil comes into play here by helping to lower levels of artery-hardening triglycerides, which puts strain on the heart as it has to work harder to pump blood through hard artery walls. While a healthier diet and regular exercise is the foremost preventive factors in keeping our heart healthy, incorporating fish oil benefits the heart and compliments a heart-healthy lifestyle.
  • Promotes healing: For those who have unfortunately experienced some sort of cardiac issue, studies have shown that taking fish oil after recovering from a cardiac episode such as a heart attack, greatly lessened the chance of another heart attack. This is all thanks to the omega 3’s found in fish oil that are well known to help lower levels of cardiac disease and lessen the chances of sudden death.

Boosts Brain Health

Did you know that the brain is mostly composed of fat? For healthy brain development, function, and preventive health, dietary fats are crucial. Fish oil, in particular is especially good for the brain precisely because the majority of fat that composes the brain is omega 3 fatty acids, particularly DHA.

Consuming fish oil highly benefits both the maintenance and protection of your brain health as well as boosting overall cognitive function.

Lowers Inflammation

There is a correlation between inflammation and low levels of omega 3 fatty acids. This is because omega-3 fatty acids are an anti-inflammatory.

Chronic inflammation cascades into a wide range of symptoms as our bodies undergo this perpetual state of stress. Depression, headaches, heart disease, brain fog, acne, dermatitis, upset stomach, and increased susceptibility to infections can all be traced back to some form of inflammation. This is why we find fish oil recommended in a wide variety of health topics ranging as a supplement for glowing skin, an immunity enhancer, healthier hormone balance, a brain function booster, to promote heart health, a supplement for healthy hair, a mood enhancer etc. This is all because of the powerful anti-inflammatory benefits omega 3 fatty acids have on the body.

Many people aspire to optimize their health as efficiently and effortless as possible. Adding fish oil into your supplement routine is arguably has the widest spectrum of preventive health benefits. If you haven’t started taking fish oil yet, find yourself a quality supplement and see the benefits for yourself.

Reap all the benefits of omega 3 fatty acids with our fish oil. Made from sea-harvested Pelagic fish oil, easily incorporate more omega 3 fatty acids into your diet and optimize your health with all the benefits

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How to Optimize Digestion

If you’re eating a clean, varied, and wholefoods diet, yet you’re still not feeling your best after meals, it may be because you’re not digesting your food properly.

Optimize your digestion with these simple practices and make the most of your healthy diet.

P.S optimizing your gut health means stronger immunity and better moods too!

1. Look out for a food intolerance

Food intolerances are often not as dramatic as they play out in movies. A food intolerance doesn’t have to be an uncontrollable bowel reaction to be merited as an intolerance.

Food intolerances indeed cause some form digestive inflammation. This can range from bloating, brain fog, gas, reflux, headaches, nausea, fatigue and diarrhea. To find out if you have a food intolerance, you can have yourself checked with a doctor to rule out any intolerances (and even allergies) or you can simply be more mindful and observe how your body reacts after eating certain foods.

Here is a list of the most common food allergens, that you could be intolerant to:

  • Dairy
  • Eggs
  • Nuts
  • Shellfish
  • Wheat
  • Soy
  • Fish
  • Shellfish

Modern studies have discovered some more common food allergens/intolerances that people are less aware of such as:

  • Gluten (okay, this is a well-known one!)
  • Caffeine
  • Salicylates – the natural chemicals found in plants that are used to protect the plants from the environment such as insects
  • Amines- the most common known amine is histamines. This is the bacteria found in food when it has been stored and fermented
  • Foods high in FODMAPS such as apples, soft cheese, lentils, beer, beans etc.
  • Sulfites- a chemical used to preserve food
  • Fructose

Keep an eye out as well for artificial ingredients used in fast food and packaged food such as:

  • MSG
  • Sodium Nitrite
  • Artificial food coloring
  • Artificial sweeteners such as aspartame

While this may be a long list of food intolerances to look out for, most people tolerate most of these foods/ingredients well. If you’re experiencing indigestion, do an elimination diet to pinpoint exactly what food or ingredient is giving you indigestion, and cut it out.

2. Incorporate Probiotics

We can’t have a gut-health article without mentioning probiotics! These tiny living microorganisms bring so many health benefits to our bodies. Particularly for digestion, these microorganisms literally help us to break down our food, which leads to better digestion and more efficient nutrient absorption.

If you haven’t incorporated probiotics in your diet yet, this may be all you need to optimize digestion.

3. Incorporate Digestive Enzymes

A lesser known digestive aid than probiotics, (although we’d say is just as important!), digestive enzymes are key in breaking down food.

Did you know that you need a different enzyme to break down your macronutrients? Fats, carbohydrates, and proteins all require different enzymes in order for them to break down into a digestible and absorbable form for our body to use as nutrition.

Although our bodies naturally make its own digestive enzymes, coming from our salivary glands, stomach and pancreas, factors such as age, stress, and genetics affect our body’s ability to produce an adequate amount of digestive enzymes every single time we have a meal.

This is where digestive enzyme supplements come in. Think of them as your secret weapon to battle bloating, indigestion, and constipation. Best taken 20-30 minutes before meals in order for the enzymes to be ready and available for your food. Optimize your digestion with the very substances that you need to digest it.

4. Proper food combining

Although a debatable topic, proper food combining can prove to be beneficial for those eating a healthy diet yet still experiencing digestive issues. It may be a matter of pairing the right foods together. Here are a few basic tips for proper food combining. Give them a try and see if they help with your digestive issues.

  • Eat fruit alone, or with other fruits from the same family. For example, only eat blueberries with strawberries, blackberries, raspberries etc.
  • Consume beans and legumes with other types of beans and legumes. They can be eaten with whole grains and vegetables but not with dairy or fruits.
  • Avoid eating raw foods all together and don’t mix raw food with cooked food.

While these aren’t strict rules, or rules that most diets can consistently adhere to, consider food combining as an option to try if you have digestive issues amidst an otherwise healthy diet.

Nurturing your own individual healthy digestion is a process of trial and error. Find what works for you by taking notice of how you feel after you eat certain types of food and the how and when of it. It may take time, but good digestion and all its benefits is well worth the effort!

Optimize your digestion with our Digestive Enzyme supplement. It’s specifically made to support your overall gut health and help you digest macronutrients more efficiently, helping you overcome digestive issues and get the most nutrition from your food.

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What happens to your body when you start taking probiotics

Probiotics are touted as a gut healing miracle, and for good reason. A probiotic can do so much more for your gut other than ensuring that you go to the bathroom regularly. Probiotics and digestive health are linked essentially to your overall health.

If you haven’t started incorporating fermented foods in your daily diet and started taking a probiotic supplement yet, you should really ensure that these healing micro-organisms are part of your lifestyle.

Do I even need a probiotic supplement?
Unless you have a perfectly working gut with no issues and digesting your food optimally paired with eating a fiber-rich diet with a good amount of fermented foods daily at every meal, mostly everyone needs a probiotic supplement and everyone (unless indicated by your doctor) benefits from taking one.

Modern lifestyles have shown that it’s difficult to get all the probiotics our bodies need from diet alone and the numerous digestive issues that affect many individuals compromise our digestive system and make it hard for good bacteria to thrive. Having a daily probiotic supplement helps to keep our gut microbiome balanced from unhealthy lifestyle habits (eating junk food, drinking alcohol, taking antibiotics etc.) and acts as a fantastic lifestyle addition for preventing disease and promoting long term health.

Here’s how your body benefits when you start taking probiotics.

1. Better nutrient absorption

Probiotics and their immediate link to digestive health is well ingrained into our minds, but what does this exactly mean? Simply put, these living microorganisms help our bodies break down food more efficiently in a way that makes it available for our bodies to easily absorb. This means getting more out of your healthy eating habits.

Both macronutrients (carbohydrates, fats and proteins) as well as micronutrients (vitamins and minerals) are better absorbed into your system with the help of probiotics.

2. Happier moods

Going beyond your gut health, you can look forward to happier and more stable moods when you start incorporating probiotics into your diet.

Research is starting to uncover that negative feelings such as anxiety can be relieved and even remedied by balancing your gut microbiome. The trillions of microorganisms living in your gut are linked to your your digestive system, metabolism, immunity and even the way your brain functions. Try increasing the good bacteria in your gut by cutting down on artificial and junk food, incorporating fermented foods, and taking a quality probiotic to help send your brain the right signals to keep you feeling happy and stable.

Boosting your gut health helps to protect your body from the damaging effects of cortisol, the hormone that is released when our bodies are stressed.

3. Stronger immunity

With the majority of your immune system being located in the gut, it makes sense that healthy gut function makes for healthy immune function. If your gut is feeling sluggish and bogged down your immune system follows suit.

When you incorporate probiotics into your diet, you can look forward to a stronger immune system, meaning fewer sick days and stronger resistance to infectious and disease-causing viruses, bacteria, allergens and fungi.

4. Healthier skin

Our bodies largest organ benefits too from the tiny microorganisms residing in our gut. This is thanks to the anti-inflammatory benefits that probiotics bring.

Skin conditions that show up on our skin as a form of inflammation can be lessened with the help of probiotics. Acne, dermatitis, eczema, rosacea and even UV-induced skin damage are all forms of inflammatory flare ups that indicate something off balance happening within your body; often traced back to poor gut health.

How to make the most of probiotics:

1. Take a probiotic supplement at least 30 minutes before a meal to ensure proper absorption. When you consume a probiotic supplement with food, you lessen the chances of beneficial bacteria making it to your small intestines because your stomach acid burns it off.

2. Incorporate these probiotic-rich foods into your diet:

3. Pair fermented foods with foods that are rich in fiber as fiber acts as a ‘prebiotic’ which feeds the good gut bacteria and helps them to flourish in your gut.

Get all the benefits that probiotics have to offer with our Probiotic supplement. Ours is Non-GMO, Vegan-Friendly, 100% Natural and made to survive through stomach acid to ensure that the beneficial bacteria make it to your small intestine to work its gut-health benefits.

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Everything you need to know about Ashwagandha

Ashwagandha is arguably the wellness world’s favorite adaptogen. It’s been hailed to boost energy, promote calm clarity, strengthen immunity, and may even inhibit cancer. And while many claims of Ashwagandha seem exaggerated to out of this world, let us help you clear up some information and let you know what this potent ancient root can really potentially do for you and your health.

What is an Ashwagandha and why is it an adaptogen?
Known and used in Ayurvedic medicine dating back over 2500 years ago, Ashwagandha is an ancient root originally found in India and North Africa, it is fondly called ‘Indian Ginseng’.

Ashwagandha takes rank as an adaptogen, a classification of various herbs, plants, roots etc., that have the unique ability to promote our overall health by bringing balance to a variety of ailments. The ancient root does this by helping our physiological systems (Thyroid, Adrenals, Nerves etc.) better adapt and respond to external stressors.

For example, adaptogens are often incorporated as part of a healthy lifestyle to promote sleep for those who have insomnia, to help with regularity for those with hormonal imbalances, to encourage mental clarity for those with brain fog, and to induce a sense of calm for those with anxiety.

Depending on an individual’s health issue, adaptogens can help restore the body into equilibrium and alleviate any health issues associated. Research on the different kinds of adaptogens to find what could benefit you. The more well-known adaptogens include Maca, Ginseng, Cordyceps, Rhodiola, and our favorite, Ashwagandha.

Benefits of Ashwagandha
Ashwagandha, in particular, is most famous for its ability to manage stress and counteract its negative effects.

Studies have shown that taking Ashwagandha lowers the stress hormone, cortisol, as well as helped to manage and get past feelings of depression. Take note while this root, nor any single ingredient, can’t fix an inherently stressful lifestyle (you’ll need to make healthy lifestyle adjustments for overall wellbeing), here’s exactly how this ancient root helps you combat stress.

1. Stress reliever

While stress is a normal part of life, always feeling stressed can easily go from a temporary state of mind, to a chronic state of being. Ashwagandha helps to soothe stress in its various forms such as insomnia and anxiety by suppressing hormones that get released when you’re stressed such as cortisol and adrenaline along with prompting your body into a more calm and relaxed state.

2. Thyroid and Hormone Balance

Ashwagandha helps to balance our hormones and thyroid function, both of which when out of balance, make our bodies feel stressed. Stress-induced mood swings, headaches, and lethargy are all indications of a hormone imbalance. Taking Ashwagandha can help to balance your hormones and relieve any negative bodily responses from it.

3. Boosts Energy

Ashwagandha has the wonderful ability to keep you feeling calm without feeling sleepy, and to give you a boost in physical energy and mental clarity without feeling jittery or wired. This is thanks to the roots ability to rejuvenate a tired body, stabilize blood sugar levels, and soothe overly active adrenals. As an adaptogen, Ashwagandha nourishes our body accordingly and helps our body to send itself the correct signals for an energy boosting or relaxation response.

How to take Ashwagandha

Ashwagandha has a strong flavor reminiscent of an earthy, almost animal-like musk. Ashwagandha, technically means ‘horse smell’ in Sanskrit. Whether you like the taste of this ancient root or not, ingesting it in a way that suits your lifestyle and palette is all completely up to you. Here are a few ways you can incorporate Ashwagandha into your wellness routine:

1. Adaptogenic Hot chocolate
The bitterness of the Ashwagandha compliment the bitter-sweetness of cacao powder.

Mix the ingredients in a pot over gentle heat:

  • 1/2 teaspoon Ashwagandha Powder
  • 1 Tablespoon cacao powder
  • 1 cup milk of choice (dairy or plant-based)
  • ½ teaspoon Ceylon cinnamon
  • 1 teaspoon sweetener of choice, we recommend honey or maple syrup


  • 1 small pinch of salt
  • A splash of vanilla extract

2. Tea

  • Steep Ashwagandha powder into freshly boiled filtered water and steep for 5-7 minutes. Enjoy with a splash of dairy or plant-based milk of your choice and a swirl of honey.

3. Ashwagandha Supplement:
Get all the stress-relieving benefits of Ashwagandha by finding a quality Ashwagandha supplement and simply take the required amount according to the bottle indication or as suggested by your healthcare provider.

Manage a stressful lifestyle with the help of our Ashwagandha. Made with bio-enhancing black pepper to help your body better absorb all the goodness this ancient adaptogenic root has to offer.

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Common Mineral Deficiencies and What to Do About It

You’ve read about Vitamin Deficiencies and on the other end of the table is mineral deficiencies.

Even just a deficiency in one type of mineral can massively affect your health. Like most vitamins, our bodies cannot make minerals and therefore have to be obtained from external sources. These micronutrients may only be needed in small amounts, but their contribution to our overall health function is significant. Fortunately, mineral deficiencies are quite straightforward and most can be remedied with proper diet and supplementation.

Regardless of having a healthy diet, take note of the following most common mineral deficiencies and what you can do about it if you suspect you’re deficient in any.

1. Calcium

Calcium, the healthy bone essential that’s been instilled in our minds. This mineral is vital for building and maintaining strong bones and teeth, maintaining hormonal balance, as well as having a healthy heart and blood vessels.

The most common and initial sign of calcium deficiency is osteoporosis. This is because calcium is needed for proper heart, nerve, and muscle function, calcium is taken from the bones to ensure that our heart, nerves and muscles are functioning properly. Prior to osteoporosis, keep an eye out for earlier signs of a calcium deficiency such as muscle cramping, brittle nails, and a change in hair health.

The common causes for calcium deficiency range from the simple lack of ingestion of the mineral to more complex matters such as excess intake of mineral-leeching substances such as alcohol, coffee, and soft drinks.

Calcium sources:

  • Dairy products such as milk, cheese and yogurt
  • Dark leafy green vegetables like Kale and Spinach and Collard greens

Best absorbed with:

  • Vitamin D

2. Iron

Iron is a vital mineral for blood health. Iron is need by the body to create hemoglobin, a protein in red blood cells which carries oxygen from the lungs to the rest of the body. A lack of iron in our body leads to a lack in oxygen which is especially important to take note of for our brain health. Lack of iron also negatively impacts healthy heart and immune function as well as hair, skin and nail health.

If you experience fatigue, particularly feeling winded with little physical exertion, you may be lacking iron. Iron deficiency, particularly iron deficiency anemia is the most prevalent mineral deficiency. Keep an eye out for fatigue, headaches, dizziness, falling hair, and heart palpitations as these are indicators of iron deficiency anemia.

Iron sources:

  • Legumes
  • Beans
  • Lentils
  • Spinach
  • Chia seeds
  • Liver
  • Shellfish
  • Red meat

Best absorbed with: Vitamin C

3. Magnesium

Magnesium has a say in over 300 biochemical reactions in your body. This ranges from healthy muscle, nerve and brain function, protein production, energy metabolism, blood pressure, and proper blood sugar management. More modern findings also found that magnesium promote relaxation within the body, both physically and mentally, and is an excellent sleep aid.

Although a magnesium deficiency is harder to detect than other mineral deficiencies, be mindful of your diet and body to assess if you could use more of this vital mineral. Signs of a magnesium deficiency can range from frequent fatigue, chronic inflammation, blood sugar imbalances, frequent headaches, and mood swings. If left untreated, a magnesium deficiency can lead to a loss in bone density, impaired brain, nerve and muscle function as well as impaired digestion.

Common causes for a magnesium deficiency range from an unhealthy diet to over consumption of alcohol and coffee, which causes magnesium to leave the body through urine.
Food sources of magnesium include green leafy vegetables, legumes, nuts, seeds, and whole grains.

Magnesium sources:

  • Nuts such as almonds and walnuts
  • Seeds such as pumpkin and sunflower
  • Whole grains and pseudo grains such as brown rice, buckwheat, and quinoa
  • Dark chocolate
  • Green leafy vegetables like spinach and kale

Best absorbed: Avoid taking magnesium supplements with Calcium and Zinc as they ‘compete’ in the body for absorption.

There are so many minerals and even vitamins to think about to ensure that you don’t have a nutrient deficiency. Prioritize a healthy and varied wholefoods diet and pair it with a good quality multivitamin to ensure that you’re giving your body the nutrients it needs on a daily basis.

Plug the mineral gaps in your diet with our Multivitamin supplement. Made with over 23 essential vitamins and nutrients, each capsule contains a special blend of antioxidant-rich and immune boosting ingredients for an added benefit in an already well-rounded multi.

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What happens to your body when you start taking fish oil

Fish oil, being exactly what it sounds like, oil extracted from fish, particularly fatty fish such as salmon, mackerel, tuna, herring etc, is jam packed with an essential fatty acid that provides our bodies with a host of benefits. This fatty acid, known as omega 3 fatty acids, promote our health ranging from brain function, mood regulation, cardiovascular health etc.

If you haven’t incorporated fish oil into your supplement routine, here are just a few of its benefits that you can look forward to:

1. Lowers inflammation

Omega 3 fatty acids are a powerful anti-inflammatory. Study after study has shown that regular consumption of omega 3 fatty acids have the potential to prevent and treat inflammatory issues in our bodies such as eczema, high cholesterol, depression, heart disease, stroke and arthritis.

2. Have a healthier heart

Fish oil consumption has been linked to overall better heart health. This means lowering bad cholesterol levels, LDL, and increasing healthy cholesterol, your HDL. Thanks to its anti-inflammatory benefits, fish oil can help lessen and prevent plaque in your arteries as well as reduce blood pressure. While fish oil is not the magic bullet for preventing heart disease, it certainly brings to it a wide range of benefits that contribute to a healthy heart.

3. Mental maintenance

Long gone are the days where everything had to be zero or low fat to be healthy. Now, fat is better understood and people are aware that all fats are not the same. With good fat on the rise, people are better understanding that fish oil and the omega 3 fatty acids it contains are beneficial for us, particularly our brain which is actually largely composed of omega 3 fatty acids, making consumption of omega 3 fatty acids integral in maintaining normal brain function.

Keep your mental health and moods in order by taking fish oil regularly. Consumption of omega 3 fatty acids have shown the ability to improve mental disorders such as depression, anxiety, bipolar disorder and schizophrenia as well as slow down general age-related mental decline.

4. Gorgeous locks and glowing skin

Thanks again to the anti-inflammatory benefits that fish oil brings, you can expect less skin inflammation issues such as acne and eczema as well as healthier hair growth. Omega 3’s also are a large component of healthy skin and fish oil can naturally keep your skin and scalp hydrated from within, promoting healthy glowing skin and healthy hair growth.

5. Happier hormones

Omega 3 fatty acids are well known to help ease PMS symptoms and other menstrual pains. The combination of healthy fats and anti-inflammatory compounds make fish oil particularly beneficial for women because the omega 3 fatty acids nourish the ovaries and promote hormone balance all of which can help ease pain, stabilize mood swings, and promote a regular and painless menstrual cycle.

Bonus: You get an additional dose of vitamins
Fish oil is most famous for containing omega 3 fatty acids, but it is also a source of Vitamin A and Vitamin D. This is what makes fish oil such a wonderful addition to a supplement routine because Vitamins A and D are fat soluble, meaning you need to consume fat in order to absorb these vitamins efficiently. Fish oil is a perfect nutrient dense source and acts as its own bioenhancer, so you can optimally consume all the benefits fish oil has to offer.

Be sure to get a daily dose of omega 3 fatty acids from a varied and healthy diet. Seeing as our bodies cannot make this essential nutrient, eating fish and other kinds of seafood, nuts such as walnuts, seeds such as chia seeds and flaxseeds, and plant oils like flaxseed oil as well as taking a quality supplement rich in omega 3 fatty acids, you can give your body a healthy boost that will benefit you ranging from having happier moods to having a healthier heart.

Reap all the benefits of omega 3 fatty acids with our fish oil. Made from sea-harvested Pelagic fish oil, easily incorporate more healthy fats into your diet and optimize your health with all the heart healthy and anti-inflammatory benefits.

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5 Ways Turmeric Supports Your Fitness Goals

Turmeric, an ancient golden root hailed for its potent anti-inflammatory properties seems to keep surprising us with its endless benefits. Turmeric can be especially beneficial for athletes and exercise enthusiasts looking to supercharge their fitness levels.

Here are 5 ways turmeric can support your fitness goals:

1. Eases muscle pain and protects joints

Turmeric’s potent anti-inflammatory properties, thanks to curcumin, help heal tired muscles. As we workout, our muscles undergo micro-tearing before it forms back together as a stronger muscle. This process can be painful, especially for unfit individuals who do too much too soon, or when suddenly increasing the duration or intensity of exercise.

This is where turmeric comes in, the anti-inflammatory benefits that curcumin brings help to ease the onset of exercise-induced muscle inflammation.

A double benefit as well is turmeric’s ability to protect joints. As we exercise, our joints undergo impact from various types of movement. Prolonged joint stress without the proper time for recovery can leave us injured. Turmeric helps to protect joints by easing inflammation and stiffness caused by exercise impact.

2. Promotes faster recovery

Did you know that when you work out, your body naturally produces more free radicals amidst the physical strain?

Taking turmeric before and after a workout, especially a strenuous one, is a great way to support your body and fitness goals because it helps to counter the free radicals your body produces. The flood of antioxidants help your body recover faster, making you ready and stronger for the next workout.

3. Mental Health

Taking turmeric has the mental benefit of uplifting your mood. This is especially beneficial for people who are just starting their fitness journey and are struggling with keeping motivated and consistent with an exercise routine.

As we know, inflammation has been linked to causing depression. Getting into a fitness routine is especially difficult when life has you feeling down. Turmeric can help alleviate depression induced by inflammation and may give you that added spark of a calm and positive attitude to get you exercising. Bonus points as well as turmeric’s feel-good benefits complement the natural endorphin-high you get from exercise.

4. Hormone Balance

For women, turmeric can be especially beneficial in staying consistent with a fitness routine. PMS and other hormonal pain can leave women feeling like lying down and going through the motions of PMS for up to a week. Not the best way to achieve fitness goals if you stop for a week at a time each month.

Turmeric was found to greatly reduce PMS symptoms ranging from menstrual migraines, bloating, acne, cramps, and depressive moods. This is thanks to turmeric’s endless spectrum of anti-inflammatory benefits as well as it’s natural ability to uplift moods. Women who want to keep up a consistent exercise routine may find it easier by incorporating turmeric into their diet or supplement routine, especially a few days before and during their PMS days.

5. Boosts DHA production

A lesser known benefit of Turmeric is its ability to boost DHA production in our body. Usually consumed through dietary means such as fish oil, curcumin helps our body synthesize its own DHA.

While DHA has a host of benefits beyond fitness, it’s particularly beneficial for athletes as DHA helps protect athletes from exercise-induced asthma. Taking curcumin regularly throughout your fitness journey has the ability to promote healthier lung function, which is essential for fitness goals such as endurance and explosive power.

Try these great pre or post-workout drinks smoothies featuring turmeric!

Orange & Turmeric Smoothie:

  • 1 banana
  • ½ teaspoon ground turmeric
  • 100g frozen mango
  • 150 ml orange juice

Immune Boosting Turmeric shot:

  • Juice of 1 orange
  • ½ teaspoon ground turmeric
  • Pinch of cayenne pepper
  • 1 teaspoon honey

Golden Smoothie

  • 150 ml coconut milk
  • ½ teaspoon ground turmeric
  • 1 banana
  • 4 tablespoons oats

Whether you’re taking turmeric pre or post workout, the idea is to give your body a boost of antioxidants to help with keeping you mentally ready for exercise, promote faster recovery and to keep your joints and muscles protected as you push yourselves to your fitness goals. Let the magic of this little root help you achieve the fitness level you want while keeping you as healthy as possible.

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Battle Bloat and Indigestion with this Gut-Healing Plan

The gut is responsible for all kinds of bodily processes. If you experience bloat, abdominal pain, indigestion, leaky gut, irritable bowel syndrome etc. you’re likely to have some form of gut issue. Check out the signs below for poor gut health and consult with a doctor for the best treatment.

Signs of poor gut health:

  1. Pain after eating
  2. Your poop floats
  3. Regular diarrhea
  4. Constant fatigue
  5. Blood or mucus mixed in your stool

Regardless if you have any gut issues or don’t, everyone can benefit from taking better care of their gut microbiome.

What is the gut microbiome?
Your gut microbiome refers to the trillions of microorganisms that live in your digestive system. The majority of these microorganisms are bacteria and they determine healthy digestive functions which in turn influence metabolism, immunity, and brain health. Lifestyle habits such as what you eat, drink, how often you exercise, take medication etc. all affect your gut microbiomes balance and healthy function.

Follow this gut-healing plan to promote your healthiest gut microbiome ever.

1. Keep a clean mouth

Keep up your dental hygiene by brushing and flossing your teeth daily and visiting a dentist at least twice a year for a thorough cleaning. Your oral health isn’t the only thing that benefits, but also your gut health. Bacteria from the mouth can go directly into the digestive system so it’s important to maintain a clean mouth.

2. Eat a variety of plant-based foods

Studies have found that people with the best gut health are people who eat a wide variety of plant-based foods and kept eating meat to a minimum. Make the majority of your diet consist of plant-based ingredients to give your gut a host of fibers, vitamins, minerals and phytonutrients. This goes beyond eating your leafy greens, plant-based foods also count as nuts, wholegrains, plant oils, herbs, spices, roots, seeds, and fruits.

3. Cut down on sugar

Cutting down or eliminating refined sugar from your diet is perhaps the single best thing you can do to your gut. Sugar inflames the gut and alters your gut microbiome feeding and promoting the growth of bad bacteria.

4. Sleep, reduce stress, exercise

Prioritize your most basic needs of quality sleep, regular exercise and proper stress management and reduction. Any time you fall short on these aspects, your body suffers and your gut health is no exception.

Prioritize a schedule for these things the same way you would prioritize other important things in your life. Set a bed time, carve out time to exercise for even just 30 minutes daily, and give your body the time to unwind from the days stresses. Your gut health will thank you and the benefits come quickly.

5. Don’t overeat

Overloading your digestive system by overeating changes the way your gut perceives fullness. While the occasional overindulgence is enjoyable, constantly overeating stretches your stomach and makes your gut have to work harder to digest all the excess food, not to mention overeating promotes indigestion and obesity.

6. Get your probiotics

Probiotics help balance the friendly, otherwise known as ‘good’ gut bacteria, in your digestive system. A good balance of good gut bacteria affects our health ranging from healthy digestion, weight loss, immune function, and even help to regulate moods. Get your probiotics by consuming fermented foods or through a quality probiotic supplement.

7. Add digestive enzymes

While probiotics are the typical addition for digestive health, digestive enzymes, although lesser known, are highly recommended to take for digestive health as well. Not only do digestive enzymes promote the good bacteria in your gut microbiome, digestive enzymes also provide the following benefits:

  • Reduces gas, bloating, constipation and other digestive discomforts
  • Helps control acid reflux, reduce heartburn, leaky gut, and Irritable Bowel Syndrome
  • Enhances nutrition absorption and supports weight management
  • Promotes healthy bacteria to fight off diseases and improve digestion

Find a quality digestive enzyme supplement to complement and enhance your gut health, and to help heal any issues.

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Signs Your Liver Needs a Detox

Working tirelessly and sending all the necessary signals to your stomach, pancreas and gallbladder, your liver is a busy organ, hard at work converting nutrients, ensuring your blood sugar levels are stable, filters and purifies toxins, and a whole host of metabolic functions to keep you in good health.

Give you liver some love and check in if your lifestyle is overloading your liver. A liver bogged down with toxins cascades into negative side effects throughout your whole body ranging from a dampened immune system, inflammation, and sluggishness all due to too much toxin exposure that your liver can’t filter out fast enough.

Check for the following signs that you’ve been putting it too hard at work and how to support its healthy functioning, which is vital for your overall good health.

1. You regularly eat junk food

Junk food is full of sodium, trans fats, and sugar, all of which the liver works extra hard to metabolize and filter out of our body. If you eat junk food frequently, know that these types of foods damage your liver, thus a detox is, without question, in order, as well as cutting back or eliminating junk food from your diet.

2. You feel sluggish

The liver is responsible for over 500 metabolic functions in our body, all of which link to our energy levels. Persistent fatigue likely links back to a sluggish liver, which means a sluggish person.

3. You have digestive issues

If you experience diarrhea, constipation, chronic bloating and gas, it’s a sign that your liver isn’t functioning optimally. Seeing as your liver and gut functions are interconnected, digestive issues are a surefire indication that you need to clear out your liver in order for your gut to properly clear out itself.

4. You have problem skin

The condition of your skin reflects what’s going on inside your body. Inflammation on your skin such as acne, dermatitis, and eczema, especially when exacerbated seemingly out of nowhere are a good indication that there’s inflammation in your liver all well due to an excess of toxins. With the skin being a detox organ itself through sweat, the toxins in your body get excreted in the form of acne and other skin issues.

5. You crave sugar

Experiencing irresistible cravings for sugar is an indication that your hunger hormone, leptin, and insulin could seriously be off balance. If a large part of your diet consists of refined sugars and grains, this could be hampering your liver from processing it efficiently, putting your body in a constant and insatiable sugar-craving ride.

6. You have brain fog

Brain fog is when you have the inability or hard time focusing, remembering, and even just thinking clearly. This is largely caused when your liver has too many toxins to filter out of your system, causing inflammation that damages your blood-brain barrier.

7. You feel sad and/or anxious

Chronic inflammation doesn’t only negatively affect you physically, but emotionally too. Inflammation has a strong correlation to depression and anxiety. This is because the inflammation affects your brain and nervous tissue, promoting and even causing feelings of anxiety and depression.

8. You experience hormone imbalances

If you struggle with painful or irregular periods, have adrenal fatigue, and a dampened libido, these hormonal imbalances are most likely caused by, or closely interlinked to an overloaded liver.

9. You have stubborn weight that’s hard to get rid off

The liver is crucial for the breaking down of fat and sugars, but it can’t do this properly if its overloaded with toxins. If you’re having a hard time losing weight regardless of dieting and exercising, you may need to detox your liver to kickstart weight loss.

10. You have frequent allergies

Allergies are caused by an overactive immune response to certain substances. Frequent allergies are an indication of poor liver function by showing that the liver isn’t fully cleaning the blood from toxins. It’s these toxins which cause such an overly aggressive response to allergens.

If you experience any or all of these issues, a detoxification program targeted towards your liver would be highly beneficial. Fortunately, the liver is a highly regenerative organ and should respond well to conscious clean-eating choices.

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