Plant-Based Burger Patty Recipes

Who doesn’t love a good burger? The possibilities are endless as everyone has their own preference and variations for the perfect burger. Admittedly, frequent consumption of beef burgers may not be the best path to maintaining your good health.

Here, we take a culinary dip into the different variations of plant-based burger patties for a filling, hearty and protein-packed patty with the added fiber and anti-oxidant rich goodness that come from plant-based ingredients.

If you want to keep the recipes vegan, opt for vegan binders such as gelatinized chia seeds and vegan cheese alternatives over eggs and dairy cheese.

Quinoa and Black Bean Burgers:

These burger patties are a very approachable recipe for anybody getting acquainted to plant-based burgers. The smoky spiciness from chipotle powder and paprika gives that indulgent ‘grilled’ taste, while black beans and quinoa make this burger patty packed with protein and fiber.

Leaving the patty mixture in the fridge can feel tedious, but made in large batches, this mix freezes wonderfully and can easily be stored for quick and easy future burgers.

Ingredients:

  • ½ onion, minced
  • 4 roasted garlic cloves
  • ½ teaspoon chipotle powder
  • ½ teaspoon smoked paprika
  • 100 grams chestnut mushrooms
  • ½ cup quinoa, cooked
  • 1 cup black beans, cooked. If from the can, drained and rinsed
  • 1 teaspoon white flour
  • Salt and pepper to taste

Method:

  1. Pre-heat your oven to 200C.
  2. Place your mushrooms on a baking tray and drizzle with olive oil, salt and pepper. Bake for 15-20 minutes or until golden.
  3. Sautee onion and garlic in a pan on low heat, until the onions begin to caramelize.
  4. Add the chipotle power and smoked paprika and cook until fully incorporated.
  5. Once all the ingredients are cooked and cooled, place everything into a blender or food processor, and blitz till well incorporated.
    *Tip: if the mushrooms are watery, drain out any liquid before blitzing.
  6. Place the mixture in the fridge to cool and firm up.
  7. Once firm, get a handful of the mixture and form into patties.
  8. Fry and flip on a pan as you would a beef burger for approximately 5 minutes on each side.
  9. Serve with your choice of bun, vegetables, sides and condiments.

Cauliflower and Pea Burger

This plant-based burger recipe is on the lighter side, but still carries itself well for a satisfying and savory patty. Bringing peas and cauliflower together, these patties are quick to make and don’t skimp on flavor.

Ingredients:

  • 1 cup cauliflower florets
  • ½ cup peas, steamed
  • ½ onion, minced
  • 4 cloves roasted garlic
  • 1 egg
    *If you want to keep the patties vegan, swap 1 egg for 1 tablespoon of chia seed gel. Simply mix chia seeds in water until gelatinized.
  • 3 tablespoons breadcrumbs
  • 1 heaped tablespoon tahini
  • Olive oil
  • Salt and Pepper to taste

Method:

  1. Pre-heat your oven to 180C.
  2. Place your cauliflower florets in a baking tray and drizzle with olive oil, salt and pepper. Bake for 20 minutes or until golden.
  3. Sautee your onions, garlic, and then peas in olive oil until softened.
  4. Once your cauliflower and sautéed veggies have cooled, place all the ingredients into a food processor or blender and pulse until you reach your desired consistency.
  5. Form the mixture into patties and fry and flip on a pan for approximately 5 minutes on each side.

Portobello Mushroom Burger

This recipe lets the earthy heartiness of Portobello mushrooms take front and center in this vegan burgers flavor profile. Here, we use Asian inspired flavors such as soy sauce (tamari if you’re gluten-free) and sesame oil for a hearty mushroom burger patty that would go just as well with rice or a burger bun.

Ingredients:

  • 2 large Portobello mushrooms, diced
  • ¼ cup toasted walnuts
  • 2 tablespoons tamari
  • 4 cloves of roasted garlic
  • ½ onion, minced
  • 1 teaspoon smoked paprika powder
  • ½ cup breadcrumbs

Method:

  1. Sautee your garlic and onions in sesame oil until soft.
  2. Add the walnuts and mushrooms and sauté until cooked.
  3. Add the smoked paprika and soy sauce and stir until well incorporated.
  4. Once cooled, add the sautéed ingredients into a food processor and add the breadcrumbs.
  5. Pulse until you reach the desired consistency.
  6. Form into patties and pan fry quickly to warm all the ingredients through.

Did you know that a fiber-rich diet, very much like these vegan burger recipes, feeds good gut bacteria, promoting a healthy gut microbiome? Whether you’re vegan, plant-based or an omnivore, incorporating Nature’s Health Digestive Enzymes Makezyme-Pro Blend before a fiber rich meal sets up the perfect stage for good digestion. Enhance the benefits of a plant-based meal with these enzyme capsules.

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Decoding Supplement Dosage Instructions

There are so many different ways to take supplements and there are so many supplement options out there. When it comes to supplements, do your research and consult with a nutritionist or a doctor to help map out the best supplement routine for you. Paired with a healthy diet and lifestyle, supplements are an excellent compliment to your maintaining your health.

Due to the endless variety out there, you’ll soon learn that not all supplements are made the same and therefore taking the same nutrient from a different brand will commonly call for different dosage instructions.

To help you navigate these dosage instructions and get the most of your chosen supplement, here are some common supplement instructions and what exactly they mean:

*For brevity, we’ll use tablets as the example when it comes to supplement dosage instructions.

  • Take one tablet daily with food

These instructions are straight forward. You simply take 1 tablet daily with food. Taking the supplement without food can have the potential to cause stomach upset or may not be properly absorbed due to high levels of stomach acid which can damage the nutrients before it has the chance to be properly absorbed into your body. 

If you plan on taking more than the recommended dose, you’ll need to consult your doctor first. Supplement manufacturers work hard to determine safe and accurate dosage instructions as well as a dosage that the body can readily absorbed. Any nutrients taken in excess usually go to waste as the body does not absorb it.

Taking more than the recommended dosage should be avoided especially if you’re taking a supplement without a doctor’s prescription, it’s best to follow the dosage instructions on the label. 

  • Take one tablet up to two times daily with food

These instructions are also straight forward. It means you can take 1 or 2 tablets a day immediately after a meal. Again, you don’t want to take it on an empty stomach, and for safety reasons, taking more than 2 tablets will require a doctor’s approval. 

You’ll commonly find these types of supplement instructions with water soluble vitamins such as Vitamin C and minerals like magnesium, which are easily excreted from the body. Taking more than 1 tablet daily for water soluble vitamins and minerals ensures you get your daily required dosage. 

  • Take one tablet, twice daily with food

These instructions mean that you’ll need to take this supplement spread between two intervals after eating a meal. This usually refers spacing your supplement intake for 1 during the morning and the second being in the afternoon or evening. 

Opting to only take 1 tablet in the morning and skipping the recommended second dose could mean you are under-dosing and may not experience the health benefits the supplement is meant for. Again, supplement manufacturers work hard to determine an accurate dosage to ensure that the supplement will deliver the desired health benefits. 

  • Take two tablets, once daily with food

These instructions mean that you need to take 2 tablets at the same time immediately after eating a meal. Instead of taking your supplements at intervals, these instructions have you taking them in one go. Again, opting to only take 1 tablet may not deliver the health results you’re after. 

  • Take 2 tablets once daily before a meal

As previously mentioned, these instructions simply mean you take 2 tablets at the same time. ‘Before a meal’ usually refers to 20-30 minutes so when you come across these instructions, time your supplement intake at least 20 minutes before you plan on eating. 

The reasoning behind this is to allow the given supplement time to be properly broken down in your body and for you to properly absorb its health benefits. You’ll commonly see these types of instructions with probiotics, digestive aids and various herbal supplements, which need some time to sit in your stomach in order to work. 

  • Take two capsules in the morning with food

When you come across supplement instructions to take in the morning, this is mainly for helping to keep you energized throughout the day and for your body to properly digest it. 

You’ll commonly find these instructions with weightloss aids, that work with your metabolism all day, multivitamins which an active and awake body will benefit more from throughout the day as opposed to the end of the day, and timed-release vitamins, which need an active and awake digestive system to fully absorb it. 

Whatever your supplement routine, be sure to choose quality supplements that deliver the health benefits you’re trying to achieve. Nature’s Health Supplements offers a wide range of vitamins and supplements to meet a variety of health needs and improve your overall health.

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Healthy Work from Home Tips

Adjusting to a work-from-home set up may seem strange and new for many people who thrive on the hustle and bustle of working alongside people. But working from home doesn’t mean you get to forgo productivity as well as your health. These simple work-from home tips will keep you productive and possibly even leave you in better health than a day at the office.

Make your space ergonomic

Spending a significant amount of time anywhere deserves investing in your comfort and anything else that will help you perform at your best.

When working from home, set up an ergonomic home office. Whether you have a dedicated room or area that’s a fixed office space, or if you’re working from your dining table, take some time to truly make it feel like a professional space.

One of the first recommendations when it comes to your workspace, (this is especially applicable to people working from a desk) is to set up the proper spacing between your screen, desk, and chair:

  • Computer screen: Ideally, you want to be looking straight at a screen, and not looking down. Looking down on a screen for prolonged periods can leave your neck feeling stiff, sore and even cause a headaches. Keeping your screen at eye level promotes good posture as well as relieves your neck from any pressure.
  • Desk: A’la Marie Kondo, make your work desk a place that brings you joy. Remove distracting clutter and only place objects on it that bring you joy and promote better work performance. This could range from a bare desk that has just your computer on it and a glass of water to a work desk that’s filled with planners, pictures of loved ones, a plant etc. The idea is to set up a space that makes you productive. Where desk spacing is concerned, you want a flat solid surface that won’t make your computer wobble and at a height where you can rest your hands and forearms at a neutral angle on your keyboard. This applies to both standing and sitting desks.
  • Don’t underestimate the power of a good work chair. Aim for a chair that is comfortable, functional and adjustable. The most ideal chair set up is at a height where both your feet can comfortably reach the floor while your arms and neck are neutral to your keyboard and screen. Once this is properly set up, you can implement your own individual preferences such as having a pillow for back support or a footrest to elevate your legs.

Set Boundaries

Create the intention with yourself that when it’s time to work, it’s time to work.

Set the proper boundaries with yourself and communicate your boundaries with other people that you may be living with so that you can promote productivity and replicate the professional setting in your workplace.

This can vary from different careers so get in tune with yourself and aware of what you need in your home work space to keep you as focused and productive as you normally would be. Keeping distractions like the television, frequent trips to the refrigerator, constantly checking your phone and prolonged breaks should be kept in check. However, don’t beat yourself up over any boundary mishaps and simply refocus and get back to the task at hand. Remember that boundaries when working from are enforced to keep you productive and not to act as a reason for self-criticism if you do get distracted.

Keep a schedule

Working from home amidst quarantine definitely requires most individuals to shuffle and juggle multiple priorities.

With that said, ‘sticking to your regular schedule’ just isn’t logical or even possible for many people especially when there are children to take care of, the house to be cleaned, cooking to be done, and groceries to be bought.

For your mental health’s sake, efficiency, as well as ticking off all your important priorities, scheduling your day and doing your best to keep that schedule could prove to be very a very helpful tool by giving you’re a full days overview on what needs to be done.

Since most things will be done at home, work, parenting, home management, and everything in-between will require your time at a certain time of day. To stay on top of it, work out a schedule for all your tasks. Set your priorities, set the time given, and make them realistic.

Whether you find yourself with more time and less time during quarantine, don’t expect to be able to follow your regular schedule. Instead, adjust accordingly and plan your days in a way that will help you to get everything done without burning out.

The idea of working from home may seem more relaxing, but juggling multiple aspects of your life under one roof can be stressful. Stay on top of your game and care for your health while you tick-off your to-list with the help of Nature’s Health Ashwagandha. This ancient root will help keep you feeling focused and energized all day while simultaneously balancing your cortisol levels.

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Cooking with Ancient Grains

Adding ancient grains to your diet is an excellent option to get in high quality and fiber-rich carbohydrates into your diet. There’s a wide variety of ancient grains out there to help you create eclectic meals when you want to break out of more recognizable grains like rice and want to take a culinary break from your beloved quinoa.

What sets ancient grains apart from regular grains are they are minimally processed and retain primarily the same agricultural and harvesting practices as they were thousands of years prior. This in turn makes ancient grains more nutrient dense and have the added benefits of containing significant amounts of protein, vitamins and minerals along with its high fiber content!

Different varieties of ancient grains will of course bring a different texture and flavor profile to sweet and savory dishes alike. Keep your favorite ancient grains on hand to act as the grain base and up the nutrition of any meal!

Try these simple yet delicious ancient grain recipes.

Savory Kamut Salad

Kamut is an ancient grain from Egypt. Kamut is a large grain and you’ll save yourself cooking time if you soak this fiber and protein-rich ancient grain overnight.

This recipe, which is essentially a stir-fry, uses Kamut as a rice replacement. This large grain makes any meal satisfying and filling. Swap any vegetables in the recipe for any you have on hand.

Ingredients:

  • 2 cups Kamut, soaked overnight
  • 6 cups vegetable stock
  • Olive oil
  • ¼ cup kidney beans, cooked
  • 1 small white onion, chopped
  • 1 red bell pepper, chopped
  • 1 carrot, chopped
  • ¼ cup peas, cooked

Method:

  1. Boil the soaked Kamut in vegetable stock until cooked. This takes approximately 30-40 minutes.
  2. Sauté the onion in olive oil then add the carrot and bell pepper and continue to sauté until soft.
  3. Add in the kidney beans and peas and gently mix through, then add in the Kamut.
  4. Season with salt and pepper, and any herbs and spices of your choice.

Fruit Teff Porridge

Teff is an Ethiopian ancient grain. This gluten-free and calcium grain make it an excellent option for people following a gluten-free diet. The small grains make it an excellent mineral-rich replacement for couscous and rice.

This porridge recipe shows you just how wonderful Teff can be as a substitute for rice, couscous or even quick oats. Investing a little time to cook up this ancient grain will reward you with a hearty and satisfying porridge any time of day.

Ingredients:

  • ¼ teaspoon sea salt
  • 1 ½ cups filtered water
  • 1 ½ cups choice of dairy or non-dairy milk. We recommend coconut milk.
  • 1 tablespoon coconut oil
  • 1 banana, sliced
  • ½ teaspoon ground Ceylon cinnamon
  • ¼ cup of nuts of your choice. We recommend hazelnuts.
  • 1 cup of whole grain Teff

Method:

  1. Bring a saucepan to low heat
  2. Mix and stir in the Teff, milk, coconut oil, cinnamon, banana, and salt.
  3. Bring the mixture to a boil, then once boiling, simmer on low heat for 15-20 minutes.
  4. Once the Teff has cooked, remove from the heat once the Teff is at a consistency of your liking. For a thinner consistency, take it off the heat, for a thicker consistency, simmer it for a longer period.
  5. Place the Teff porridge into a bowl and top with banana slices and your choice of nuts.

Sticky Spelt Granola

Spelt, when harvested, is referred to as spelt berries, and was first cultivated in Iran. Although not gluten-free, Spelt is a minimally processed wheat that is rich in plant protein and minerals.

This recipe lets you bring a chewy and dense texture to your regular granola. This large hearty ancient grain absorbs flavors beautifully, making it very versatile in the kitchen.

Ingredients:

  • 5 cups filtered water
  • 1 cup Spelt
  • ½ cup coconut sugar or sweetener of choice
  • 2 cups coconut cream
  • ½ cup dried mixed fruit
  • 2 cups rolled oats

Method:

  1. Cook Spelt in boiling water until soft. This will take approximately 90 minutes.
  2. In a separate pot, gently heat coconut cream and coconut sugar.
  3. Mix in the rolled oats and fried mixed fruit.
  4. Once the Spelt is cooked, mix it in with the rolled oats and dried fruit until well incorporated.
  5. Chill it in the fridge for at least 1 hour before serving.

Ancient Grains make a wonderful addition to any diet thanks to the many nutrients these grains have to offer. Keeping a varied diet helps you to get the full spectrum of nutrients you need. With that, pairing a varied diet with a quality multivitamin like Nature’s Health Complete Multivitamin will help ensure your body gets the full spectrum vitamins and minerals it needs to function its best!

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Plant-Based Snacks for Any Time of the Day

Plant-based diets are having quite the moment in the health world. It’s not restrictive and no foods or ingredients are off the table making it quite easy to follow. Plant based diets simply focus on eating a majority of plant-based foods, ranging from fruits, nuts, seeds, beans, legumes grains, roots and vegetables. For most people, having their diet consist of at least 60% whole food plant-based ingredients can reap all kinds of health benefits without having to say goodbye to your favorite indulgences.

Here we have some plant-based snacks, sweet and savory, to help you get better acquainted with a plant-based diet and find out how delicious it can be.

Stuffed Dates

This snack is absolutely delicious and is sure to satisfy your sweet tooth while giving you a good dose of vitamins, fiber, and healthy fats. It’s incredibly easy to make but looks very impressive. Have as little or as many dates as you like and store any extra in the fridge!

There are no refined sugars in this recipe, but incorporating cinnamon in this recipe will help keep your blood sugar stable till your next meal.

Ingredients:

  • 10 dates, pitted and spread open
  • 1/2 cup almond butter, unsweetened
  • 1 heaped teaspoon Ceylon cinnamon
  • 1 teaspoon raw cacao power (optional)

Method:

  1. Place your dates on a serving platter.
  2. If your almond butter isn’t runny, place it in a double boiler and gently melt down to a runny consistency.
  3. Turn of the heat and stir in the Ceylon cinnamon. If you want raw cacao power, stir it in as well.
  4. Stuff your dates with the cinnamon almond butter mixture using a spoon. Add as much or as little as you like, and reserve any extra almond butter for another day.
  5. Sprinkle some extra cinnamon over the dates before eating!

Celeriac Chips with Vegan Aioli

Getting your chips and dips fix and can be an incredible opportunity to get more plant- based nutrition into your day. This simple recipe may seem indulgent thanks to all the rich flavors used when combining baked celeriac with a rich nut-based aioli.

Simply serve the chips on a large plate with a dipping bowl full of vegan aioli. This can be enjoyed as a snack or the perfect side to a meal!

Ingredients:
Celeriac Chips:

  • 1 large celeriac, cut 1 cm thick
  • 2 tablespoons grated parmesan cheese
  • Olive oil
  • A pinch of salt and pepper

Vegan Aioli:

  • ¼ cup cashew nuts
  • 4 roasted garlic cloves
  • 5-6 tablespoons full cream milk
  • 1 teaspoon Dijon mustard
  • 1 teaspoon of apple cider vinegar
  • A pinch of salt

Method:

  1. Preheat your oven to 200C, fan on
  2. Soak cashews in freshly boiled water
  3. Place celeriac chips in pot of salted boiling water and blanch for 2 minutes
  4. Drain the celeriac and pat dry
  5. Place the chips on a baking tray and drizzle over olive oil, salt & pepper and parmesan cheese
  6. Bake the chips for 35 minutes or until crisp
  7. Drain the cashew nuts
  8. In a food processor or blender, add the cashew nuts, milk, roasted garlic, apple cider vinegar, mustard, salt and blitz until smooth.

Sweet and Spicy Mango Salsa:

This sweet and spicy mango salsa is on the spicy side and meant to keep your appetite down and your metabolism up thanks to the red pepper and jalapeños (an ideal combination while waiting for your next meal!) As with any salsa, use fresh ingredients for the best possible taste and serve a generous quantity with each bite of your choice of chips!

Ingredients

  • 1 red pepper, finely diced
  • 2 jalapenos, finely diced
  • 1 red onion, finely diced
  • 1 mango, cut into small cubes
  • 1 handful of fresh cilantro, roughly chopped
  • Zest and juice of 1 lime
  • 1 tablespoon olive oil
  • 1 teaspoon of apple cider vinegar
  • Salt and pepper to taste

Method:

  1. Place all your chopped and diced ingredients in a large bowl
  2. Add in the lime, olive oil, apple cider vinegar, salt & pepper and gently mix through.
  3. Serve with your choice of tortilla chips

Chia Pudding with Greek Yogurt and Stewed Raspberries

This chia pudding doubles as breakfast or a pre-workout snack. Chia seeds give you an excellent amount of fiber and energy, while protein-filled Greek yogurt helps you digest and absorb all the antioxidant goodness of stewed raspberries while keeping you full till your next meal. Make the chia pudding overnight, in large batches or single serve batches for easy access the next day.

Once you have your ingredients ready, simply layer in a clear glass to appreciate the beauty of this simple snack!

Ingredients:

  • 4 tablespoons chia seeds, soaked in almond milk over night
  • ½ cup fresh or frozen raspberries
  • 1 tablespoon maple syrup
  • ½ teaspoon Ceylon cinnamon
  • ¼ cup Greek yogurt, dairy or non-dairy of your choice.

Method:

  1. In a sauce pan, gently simmer your raspberries in some water, maple syrup and cinnamon until slightly thickened.
  2. In a glass cup add a layer of Greek yogurt, followed with a layer of your chia pudding.
  3. Top your glass with stewed raspberries.

Cinnamon is an excellent spice to have on hand thanks to its blood-sugar regulating, insulin-sensitizing, and abdominal fat burning benefits! Sprinkle this potent spice to enhance the sweetness of any dish or reap the benefits of cinnamon in an easy-to-take capsule with Nature’s Health Ceylon Cinnamon.

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Your Basic Gluten-Free Diet Guide

When it comes to following a gluten-free diet, navigating through it isn’t as obvious and straight forward since gluten comes in many types of foods. For those following a gluten-free diet, let this guide help you navigate a gluten-free life!

Do you need to go gluten-free?
Firstly, before following a gluten-free diet, know that it is a diet for people who are genuinely allergic to this protein. Going gluten-free isn’t meant to be followed for weightloss or to enhance one’s health if you’re not allergic or intolerant to gluten in any way.

For those who are allergic to gluten, following a gluten-free diet is to prevent chronic inflammation and prevent disease that can come from it such as leaky gut syndrome. Weightloss and better overall health are an added secondary benefit, often because inflammation levels are much lower from not being exposed to an allergen.

If you’re not allergic to gluten, there’s no need to cut out this protein from your life. Symptoms for a gluten intolerance can range from abdominal bloating, brain fog, to severe allergic reactions. If you’re uncertain, ask your doctor or dietician and be aware at how gluten containing foods make you feel.

Not All Grains are Off-Limits

With plenty of wheat varieties containing gluten are off the table, its common to just assume that all grains are off limits. Fortunately though this isn’t the case and people on a gluten free diet can still enjoy, bread, rice and pasta dishes, as long as the grain used to make them is gluten free.

While gluten containing wheat varieties like Spelt, Kamut, Farro, Barley, Rye, Semolina are off the table, there are plenty of alternatives that will not make a gluten-free diet feel so limited. Opt instead for Buckwheat, Quinoa, Gluten-Free Oats, Amaranth, Sorghum and Teff. These grains and pseudo grains can be made into bread and pasta accordingly and can help keep your grain needs satisfied. Bonus points that these naturally gluten-free grains are high in fiber, vitamins and minerals!

Beware of packaged proteins
Rounding up a well-balanced gluten-free diet is of course incorporating a form of protein into every meal.

The kinds of protein you can consume on a gluten-free diet are easy to remember mainly because plant and animal sources of protein are naturally gluten-free. Protein containing foods such as fish, beef, pork, chicken, seeds, nuts and eggs are likely to not trigger any gluten intolerance seeing as they’re naturally gluten-free foods.

With that said, protein in its fresh and unprocessed from are gluten free, but once processed, you’ll need to be wary and look at the label.

Buying goods such as canned beans, canned seafood, sausages, ground meat, meatballs, pre-marinated meat, deli meats etc. all have the potential to contain gluten unless otherwise stated. It’s common that flavorings, binders, and various additives contain gluten. It’s also common that packaged and processed foods were handled in a facility that also handles products that contain gluten, so if you’re especially sensitive to gluten, cross contamination is something you’ll need to be wary of when buying protein.

A general rule of thumb of course for any healthy diet is fresh is best and you should be avoiding packaged and processed food altogether.

Fruits and Vegetables

Like with your protein sources, fresh fruits and vegetables are naturally gluten-free. If you’re following a gluten-free diet, there aren’t any restrictions on eating your fresh produce.

Again though, you’ll need to look at the label if you’re buying packaged fruits and vegetables. Dried fruit, baked vegetable chips, canned fruit or vegetables all have the potential to be cross contaminated with gluten or can contain an additive that has gluten.

Fresh produce should be the bulk of your diet but for the instances where you need a quick and convenient version of let’s say, kale chips, you’ll want to check for a gluten-free certified label, otherwise you’ll have to assume the product has been cross contaminated especially for individuals where trace amounts of gluten can cause a severe reaction.

Don’t Overcomplicate Matters
Fortunately, gluten-free diets are well recognized both by the health and medical world. Since reactions to gluten can be severe, companies and third-party certifying bodies take out plenty of the guesswork for people following a gluten free diet.

Essentially, if a food says it’s gluten-free, then it’s safe to consume. Most packaged products containing naturally gluten-free foods will state if their product was manufactured in a facility that contains gluten. Look out for this statement in packaged especially where condiments are concerned.

Eat fresh fruits, vegetables, plant and animal protein and read the label for packaged goods and you’re already well informed on what you can and can’t have while following a gluten-free diet.

Help heal your gut from gluten or any food allergies with the help of digestive aids like Nature’s Health Apple Cider Vinegar Tablets. Nature’s Health Supplements are gluten free and fit perfectly into your gluten-free lifestyle!

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Your At-Home Healthy Hair Guide

Healthy hair comes in all forms. Whether your hair is thick and wavy, fine and straight, curly or extremely curly, a healthy head of hair is an undeniable crowning glory for most. But when it comes to hair, everything we put in our body and what we do to our body is reflected in our hair health. To keep your precious mane looking, growing, and feeling its best, try these all-natural and holistic practices which you can do at home.

1. Ditch the harsh chemicals

Most common and commercial shampoos and conditioners tend to mix a cocktail of chemicals into their hair care formulations. Sulfates are usually the cleansing component, while silicones are responsible for detangling and making your hair feel soft and smooth, and parabens and formaldehyde are meant to extend the shelf life.

These chemicals are known carcinogens that do nothing for your hair health. In fact, many consumers will notice that shampoos containing high amounts of sulfates leave their hair feeling dry and stripped of natural oils and increasing their rate of hair fall. Silicones have a type of plastic quality that coats your hair, making it feel smooth and soft, however with prolonged use, silicones can build up on your hair, blocking any nutrients from entering your hair and toxins to come out.

One the easiest and best things you can do to promote hair health is to eliminate using harsh chemicals on it. Opting for all-natural and organic formulations of shampoo and conditioner is an excellent place to start.

Where sulfates, parabens, and silicones are used in more conventional hair care, natural hair products are formulated to simultaneous cleanse and nourish your hair and scalp. Ingredients like tea tree oil, Argan oil, aloe vera, biotin, and coconut extract are just some common ingredients used to cleanse and nourish your hair and scalp in the place of conventional chemicals found in hair products.

Not only are all-natural ingredients usually gentler on your hair and scalp, you also nourish your strands each time you use them.

2. Apply Vitamin C Serum

 

If you don’t know it already, Vitamin C is a superstar ingredient for your skin. It helps to protect, repair and brighten your complexion, and is an excellent all-natural anti-aging ingredient for any age thanks to its highly nourishing and collagen-boosting properties. Learn more about the benefits of Vitamin C serum here.

But did you know that using Vitamin C doesn’t just apply to skincare and your immunity? This potent antioxidant can benefit your hair health when massaged directly into your scalp.

Try this DIY nourishing scalp mixture to nourish the roots of your hair and promote healthier hair growth, featuring our very own Nature’s Health Vitamin C Serum!

To create this nutrient dense nourishing scalp mixture, simply mix together in a bowl:
4-6 drops of Nature’s Health Vitamin C Serum
4 tablespoons of Aloe Vera Gel
Optional: 2 drops of rosemary essential oil

With a makeup brush, simply apply this mixture to your scalp, concentrating on your hairline, and gently massage it in. Leave the scalp mixture on for 15-20 minutes to allow the rosemary essential oil, Vitamin C and Aloe Vera to moisturize, nourish, and restore nutrients to your scalp before rinsing off and shampooing and conditioning as usual.

Add Ashwagandha

Hair health is unfortunately is one the most common things that suffers with chronic stress. Constant elevated levels of cortisol can leave our hair follicles to shrink and exaggerate hair loss.

Fortunately, extreme hair fall in the face of stress isn’t common and there are many ways to help your hair cope with a perpetually stressful lifestyle. Try incorporate Ashwagandha. This powerful adaptogen is particularly well renowned for its ability to help the body adapt to stress and control elevated levels of cortisol. Often referred to as ‘Indian Ginseng’ this ancient root has the contrasting ability to make you feel alert, yet not jittery, and calm yet not drowsy.

Where your hair health in concerned, lowered levels of cortisol helps to ensure you don’t lose more hair than necessary. Try incorporate Ashwagandha as part of your self-care routine and see how it benefits your hair.

Nourish your skin and scalp with Nature’s Health Skin Bright Vitamin C Serum. This potent serum is primarily for your skin but can easily double up to be used as a weekly treatment for your scalp. With 98% naturally derived Vitamin C mixed with skin and scalp nourishing ingredients like Aloe Vera, Jojoba Oil and Witch Hazel, let this potent serum help keep your skin and hair looking its best.

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4 Reasons You’re Not Losing Weight

Whether you’re doing it for your health or for vanity, regardless of your best efforts, here are 4 reasons you may not be losing weight.

1. You’re eating too few calories

Believe it or not, a calorie deficit could be the culprit behind your difficulty with losing weight.

The notion of burning more calories than you consume leaves so many factors unaccounted for such as your metabolism, the quality of calories you’re consuming, your daily activity etc.

When it comes to a calorie deficit, our bodies are in fact very adaptive to using what’s available. If it senses a calorie deficit and you’re not losing weight regardless of restricting how much food you eat, your body may have slowed down your metabolism in response to the lessened number of calories.

This is often the case for many people who fail to lose weight even on a calorie restrictive diet. The body simply uses less energy once it senses that there’s less fuel to burn.

What you can do:
The idea behind calorie restriction is to not overeat and not consume more than your body needs to the point where it stores extra calories as fat.

Instead of going on a calorie deficit, focus on consuming quality and nutrient dense calories instead. On paper, a breakfast of oatmeal, nut butter, bananas and coconut milk can seem like the more fattening option to, lets say, a low calorie granola bar, but what you don’t account for is that oatmeal breakfast is full of fiber, plant protein, and healthy fats that nourish your body whereas a diet granola bar could be full of sugar and artificial ingredients.

Where calories are concerned, focus on quality of quantity. It may take longer, but making healthy food choices over calorie deficits are more likely to give you the permanent and sustained weight loss you’re trying to achieve.

2. You have a metabolic disorder

For some individuals, a healthy diet and regular workout routine aren’t enough to lose weight. As disheartening as this may sound, weightloss for a significant amount of people doesn’t mean healthy food choices and regular exercise.

Metabolism plays a huge role in weight regulation and weightloss and when this is out balance, you can expect even the most disciplined and consistent diet and workout routine to yield zero or minimal weightloss results.

Metabolic disorders such as PCOS, Diabetes, and Hypothyroidism make it particularly difficult to lose weight and in more severe cases, make it hard to stop gaining weight.

What you can do:
The complex in’s and out’s of these metabolic disorders will require a visit to the doctor. If you suspect you have PCOS, Diabetes, or Hypothyroidism or any other metabolic disorder that could be sabotaging your weightloss efforts, firstly don’t be discouraged from living a healthy lifestyle and secondly, get a proper diagnosis from a doctor to know how best to proceed in managing the various symptoms that can come from these disorders.

For instance, women with PCOS tend to have a hard time losing weight due to insulin resistance. However, they find that they lose weight when taking insulin-regulating nutrients like cinnamon and myoinositol even without increasing their efforts at the gym.

People with Hypothyroidism often lack B Vitamins and Iodine and many benefit just from supplementing with these nutrients.

Whatever metabolic disorder you may have that’s getting in the way of your weightloss journey, consult with a doctor and nutritionist to see the best way you can help get your metabolism back on track.

3. You’re eating inflammatory foods

Look at the labels of the food you’re eating. Often, the culprit behind hampered weightloss efforts is due to inflammation that sneakily comes from inflammatory foods.

Ingredients like vegetable oil, saturated fats as well as foods that you may be intolerant to such as gluten, soy and dairy could be causing inflammation in your gut.

What you can do:
Avoid as much as you can overly refined ingredients and ingredients that your body is intolerant to. Chronic inflammation is linked to weight gain. Focus on an anti-inflammatory diet filled with antioxidant rich fruits and vegetables to help lower inflammation and in turn, lower the numbers of the scale.

4. You’re not taking care of your gut health

Gut health is integral in your weight loss efforts. Poor gut flora, low fiber, and lack of gut-supporting nutrients like probiotics and digestive enzymes can lead to deficiencies that negatively impact your gut microbiome.

With an unhealthy and imbalanced gut, you can expect to have more difficulty losing weight due to poor bowel movements, higher levels of inflammation, constipation, and toxin buildup all of which slow down your metabolism and even potentially make you gain weight.

What you can do:
Work on healing your gut health. A well rounded and fiber-rich balanced diet that incorporates probiotic rich foods, probiotic supplements and digestive enzymes can do wonders at healing your gut and increasing your metabolism.

Fermented foods such as yogurt, kefir, kimchi, and sauerkraut are excellent when eaten alongside with prebiotic rich foods like papaya, artichokes, and garlic.

Keep your energy levels high and your metabolism quick with an essential B Vitamin needed for both! Nature’s Health Vital Vitamin B12 Complex promotes energy, mental focus and is responsible for cell metabolism. Keep these drops on hand to help you with your weightloss efforts while also nourishing your body.

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A Busy Person’s Guide to Maximizing Energy

For busy on-the-go people, a quick boost of energy is always welcome. Here’s a busy person’s guide to maximizing energy that happens to also double up on being beneficial for your long-term health as well. No fuss and no additional time-consuming practices required, just simple quick daily choices to help keep you on the move and feeling your best.

1. Get the proper nutrients

Our bodies are extremely adaptive when it comes to keeping up with our busy lifestyles. From early mornings, late nights, daily exposure to pollution, stress and everything in-between, our body works hard on a cellular level to keep it healthy and resilient.

Daily wear and tear is inevitable and it’s important to look at food as fuel for your body and the nutrients as the building blocks it needs to keep going.

This is where a well-rounded quality multivitamin comes into place to help your body cover all its nutrition gaps. Most people, no matter how disciplined they are with their food choices are likely to have a nutrient deficiency, be it malabsorption or lifestyle factors. One of the first yet most overlooked symptoms of a nutrient deficiency is low energy levels.

Supplementing with a multivitamin is a good first step to maximizing your energy because you’re giving your body the necessary fuel to keep it functioning at its best, leaving room for more energy to use as opposed to using up energy to help it recover from the wear and tear of your daily lifestyle.

2. Mind Your Insulin

Insulin seems to be cropping up everywhere as a culprit to many of our bodily woes. As the hormone that regulates the amount of glucose in our blood, we want to keep our insulin levels at a steady level. Extreme fluctuating levels of insulin can leave you in an energy roller coaster that ends in low levels of insulin which leave you feeling tired in the burned-out, brain-fog, lethargic sense.

Insulin and insulin regulation is different for all people. Metabolic disorders like PCOS and obesity, diseases like Diabetes or other cases of glucose intolerance, high cholesterol and various endocrine imbalances are closely linked with insulin levels.

If you have any insulin related issues, mild or severe, across the broad spectrum of symptoms it can be linked to, know that mindfully taking care of your insulin levels will help increase your energy alongside managing any other symptoms that come from insulin balance.

Maximize your energy where insulin is concerned by taking a page or two out of a low-glycemic index diet. Eating fiber-rich foods, which help to slow down the release of insulin and avoiding a spike in insulin and avoiding refined carbohydrates and sugar, which are the most common insulin spiking culprits that rob you off your energy, are one of the cornerstones of a low GI diet.

Supplements like Ceylon Cinnamon are a delicious addition to a low glycemic diet as this lovely spice makes your cells more sensitive and receptive to insulin, meaning your body senses that it doesn’t need to make as much insulin.

3. Increase circulation:

It may seem counterintuitive, but to have more energy, you should spend more energy by getting your blood flowing through exercise or any physical activity that gets your heart rate up.

The idea behind increasing circulation to maximize your energy levels is to get your blood moving. By increasing your physical activity, you circulate oxygen-rich blood through your body while simultaneously removing energy-sapping waste materials from your cells.

Regular moderate physical activity keeps your heart strong as well as improving your fitness. The fitter you are, the more energy you’ll have precisely because your body is better equipped to physical keep up with your day to day life.

4. Wake up during a light sleep cycle

We all know that sleep is integral for our health and to restore our energy. Often, low energy levels are simply due to sleep deprivation, so the fix there is obvious.

But for instances where you’re getting enough hours of quality sleep yet still waking up tired, you can look at your body’s natural circadian rhythm.
While you sleep, your body goes in and out of different phases and depths of sleep. Your body sequentially goes through a waking, light sleep, deep sleep and REM cycle throughout the night. Where increasing your energy is concerned, you want to wake up at the end of a full sleep cycle, just after REM and around the time your natural waking cycle begins.

The logic behind this is waking up when your body is naturally more awake. Even people who get in 8 hours of sleep can still feel tired when waking up possibly because their alarm woke them up during their deep sleep cycle. Work with your body’s natural rhythm and wake up in accordance to your sleep cycle. Some simple math or even a sleeping app can help you get up on the right side of the bed each day.

Increase and maintain your energy levels with the right supplements. Nature’s Health Complete Multivitamin and Ceylon Cinnamon are an ideal pair in giving you sustained energy levels by giving your body the nutrients and right insulin balance it needs to keep you feeling energized throughout the day.

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Healthy Ways to Celebrate Mother’s Day

Mother’s come in many forms and people. With Mother’s Day fast approaching, celebrating right now may be different than what you initially had in mind. Despite this current quarantine era, here are some thoughtful and healthy ways you can send over some love and appreciation to your mother and mother figures in your life for Mother’s Day:

1. A Kind Word


A kind word of appreciation goes a long way with mothers, who frequently go above and beyond to take care of the needs for others. If you’re quarantined at home with your mother, show her some gratitude for all the things she does and let her know that her hard work and efforts do not go by unnoticed.

If you’re not living with your mother, a simple video call to talk to her and let her know your appreciation for her can make all the difference in how she feels on Mother’s Day.

2. Give Her Some ‘Me Time’

If your mother is a multitasking superwoman, offer to take a few things off her to-do list so that she can have even 1 precious hour to herself to relax in perhaps a long bath, a walk, a yoga session, or even for just some peace and quiet.

Something as simple as taking care of lunch and dinner, doing the dishes, tidying up the house, or running some errands can free up so much of her day. Never underestimate what even just 1 undisturbed hour means for a mom. This Mother’s Day, let her indulge in her own self-interests even for a short period of time. It’s one of the best things a busy mom could ask for!

3. Gift Her With Her Essentials

Your mother is likely to have a slew of energy boosting tricks up her sleeve to help her keep up with the daily life of taking care of family and juggling everything else. Whether she looks to things like getting a caffeine charge from coffee or green tea, manages stress with the help of adaptogens like Ashwagandha, or finds that she’s ready to tackle the day after a proper skin-care ritual, take a moment to observe a little more closely to see what she uses daily and consider gifting her with it or something similar.

If she loves her morning cup of coffee, get her a lovely bag of a single origin roast, if she loves her green tea, gift her with some ceremonial grade matcha green tea. Not only do you already know that she’ll enjoy these Mother’s Day gifts you’ll also show her that you pay attention to her needs.

4. Give Her an Online Alternative

During quarantine, social restrictions can leave your mother missing a few things from the outside world. Perhaps she misses the gym, her yoga class, or is simply finding herself restless for something new. Help bring the outside world to her with an online alternative. There are hundreds of online yoga classes and workouts that you can sign her up to. Countless platforms have opened up their education resources for free amidst this pandemic. You can sign her up to virtually any class that might pique her interest. Anything from cooking, arts, book clubs, business, exercise etc. are available to for learning from high-quality educational resources.

5. Spend Quality Time Together

Mother’s and parents in general usually look for quality time with loved ones over presents. This Mother’s Day, make sure to spend quality time with her. If you live together, be present and be with her. It doesn’t have to be anything elaborate. Cooking together, talking together over a cup of tea, and just being with each other is usually all a mother wants. If you’re separated during quarantine, schedule a video call and talk to her like you normally would if you were in the same room.

6. Encourage Healthy Habits

Regardless if your mother is health conscious or not, Mother’s Day is the perfect opportunity to start or encourage healthy habits. As a woman, your mother will benefit from incorporating key nutrients into her diet. Gift her with supplements and superfoods that will enhance her beauty, give her more energy, and promote her longevity.

For most mothers, incorporating a quality Multivitamin can do wonders in helping her keep up with a multifaceted life while a more specific supplement like Fish Oil can do wonders for her hormone health, mood balance and skin health.

Give your mother the gift of health with Nature’s Health Vitamins and Supplements. Help her achieve her health goals, promote longevity and overall wellbeing with the right nutrients to keep her looking and feeling her best.