Incorporating nutritional supplements into your daily health habits can have incredible health benefits. But with millions of accessories, how do you choose the right one to help you get a multi-faceted diet?

The good news is that there is a scientific way to choose the right supplement. This article will show you how to select the right combination of nutritional supplements in 3 simple steps.

Step 1: Lay the groundwork
Nutritional supplements are designed to help you make up for any nutrient deficiencies in your diet. Full-spectrum multivitamins precisely fit this need arises.

The full spectrum of multivitamins contains nearly all the micronutrients needed to run the body’s basic biochemistry daily. Getting enough of these micronutrients from the diet alone is almost impossible. Generally, a good multivitamin contains at least ten nutrients, while a full-spectrum multivitamin contains about 30 nutrients.

One essential piece of advice most doctors give their patients is to take a full-spectrum multivitamin. There must be a reasonable reason for this! Taking a full-spectrum multivitamin may reduce the risk of nutritional deficiencies by 60 percent. At the same time, taking full-spectrum multivitamins has become a healthy option for new mothers, helping them get through pregnancy more peacefully and raise their newborns healthier.

Full-spectrum multivitamins combine 20 different supplement ingredients into a single pill you only need to take once a day. This method is simple and affordable, and you can get almost all the nutrients your body needs without having to go through a lot of trouble. For this reason, I recommend starting your supplement novice journey with a full-spectrum multivitamin.

For most people, multivitamins are reassuring enough to add to your daily health plan. Special note: People with irregular periods should not take iron-containing multivitamins unless their doctor advises. Check the label of a multivitamin to see if it contains iron. If you are concerned, you can also choose iron-free multivitamins.

People taking blood thinners should watch their vitamin K intake and consult a doctor before taking a multivitamin. People taking thyroid hormones should wait a few hours after taking a thyroid pill before taking a multivitamin.

Supplements: Is your diet causing nutrient deficiency?
Suppose you want to delve deeper into your diet to find nutrient deficiencies that multivitamins can’t compensate for. In that case, you can assess whether you are deficient in some components that aren’t usually found in multivitamins, such as omega-3, protein, and dietary fiber.

Omega-3

Omega-3 may have anti-inflammatory effects and help protect nervous system function. They are essential for healthy brain function and may help boost mood and cognitive abilities. If you don’t regularly eat some of the main foods containing omega-3, such as fish, chia seeds, or flaxseeds, taking fish oil or other fatty acid supplements may be an excellent supplement.

Dietary fiber

Dietary fiber may help reduce the risk of colon cancer and may even improve the body’s ability to clear the body. Most experts recommend consuming at least 25 grams of dietary fiber a day. People in excellent health may consume nearly 50 grams of dietary fiber daily.

If you’re on a low-carb diet or don’t like fruits and vegetables, you’re likely to fall far short of the recommended lower intake of dietary fiber. Fortunately, supplements can help make up for these deficiencies. Dietary fiber supplements come in many forms, and many of my patients enjoy flavored fiber powders that can be added to drinking water and foods like oatmeal or milkshakes.

protein

Protein is another crucial nutrient, and there is no protein in multivitamins. If you don’t eat meat, legumes like beans and lentils, or protein-rich foods like fish at every meal, you’re likely not getting enough protein. Consult a registered dietitian or your doctor to help determine if your protein intake is adequate. Protein intake can also be monitored using nutrition recording tools such as MyFitnessPal or Cronometer.

If you don’t have enough, take protein shakes, powders, and amino acids until you reach your target.

Do you suffer from indigestion?
Now your basic nutritional needs have been met. But what if you’ve done this, and your blood tests still show deficiencies? This may mean that you need to regulate your digestive system.

There is a saying, “What you eat determines your health.” However, this statement is not entirely accurate. The truth is, “Your nutrition intake determines your health.” Your daily diet may be healthy, full of nutrients, and balanced, but it won’t help if you can’t absorb the nutrients from these foods for your body.

People with digestive problems can get more nutrients from a healthy diet by supplementing digestive enzymes with meals.

Are you using up or losing nutrients too quickly?
You may be physically active or active in sports, causing you to consume more nutrients than others. For example, training for a marathon or working out for several hours a day can cause you to replenish electrolytes faster than usual.

Step 2: Which form of supplement do you find exceptionally reliable?
Today, supplements come in many shapes, sizes, and forms. Of all the options, make sure you choose one you like. Some standard options include:

Water-soluble powder
gummy
Brewed tea
tablet
Liquid agent
Sublingual tablets or lozenges
Food items such as energy bars or mixed shakes
For example, let’s say you eat little fish, chia seeds, or flaxseeds and start looking for omega-3 supplements. A quick search reveals that omega-3 is available in tablets, gels, liquids, or gummies.

Many herbal formulas can be prepared into powders, tinctures, triglycerides, and teas. Herbs like ginger can even be made into supplements in the form of ginger candy!

When choosing a supplement, selecting the form you want to take is best.

Step 3: How do I get into the habit of taking supplements regularly?
You can buy some of the best quality supplements out there, but if you leave them on the shelf and don’t take them, they won’t give you any health benefits! So a plan you can stick to is just as crucial as buying supplements. Here are some of my practical tips to help you stick to the accessories you buy:

Set alerts: This method sounds simple, but it works! When you first take a supplement, set an alert on your phone and ring when it’s time to take it. Label your alarm clock something like “Take a multivitamin.”
Keep supplements in multiple places, and don’t always carry them with you. Relying on reminding yourself every day to take a supplement and drive to work is not an optimal strategy. Keep a bottle of supplements at home, and in other places, you frequent, such as your workplace or vacation home. If you forget to pack a supplement vial or tablet, you won’t miss out on taking it.
Tie supplement use to other daily habits: Taking supplements with meals at home may be an excellent way to increase your chances of taking them. Keep accessories next to your toothbrush or on your bedside table to remind you to take them before brushing your teeth or before bed.
Write it down: If you have a written daily schedule, write down “Take _ supplement” for The Times you plan to take the supplement. If you use a computer or phone calendar, create a reminder that you can repeat daily.
Keep supplements in your car: If you have sachets of electrolytes or other exercise-related supplements you want to take during an athletic event or workout, consider keeping them in your vehicle if the weather is cooler. This method allows you to take it anywhere at the gym or sports venue.
Set up automatic shipping: If a supplement is something you plan to keep taking, set it to ship automatically instead of relying solely on reminders to order it. This will prevent you from running out of supplements and help you maintain good habits.
With these three steps, you can choose the right supplement in the form you like and get into the habit of taking it on time. After that, the only step left is to enjoy your supplements’ health benefits.

But is coffee what it advertises? Are there any negative effects? If coffee is not your first drink in the morning, how do you choose something different? There are many reasons why someone might want to limit or avoid coffee. This article will teach you about coffee and other alternatives to replace the Joe you drink in the morning.

Types of coffee
First, let’s start with an old question, what exactly is coffee? Many of us have drunk it, but how many people really know what it is? Coffee is brewed from the beans of the coffee plant native to Ethiopia, but it is also grown in many other places, such as Africa, Asia, Central America, and South America. Because of the subtropical climate, coffee grows best in these regions. The size, shape, and flavor of coffee beans vary from place to place. Arabica coffee and Robusta coffee are the two most common types of coffee.

Arabica coffee has a mild taste. These beans are grown at higher altitudes and usually have low caffeine content. Nearly 70% of the world’s coffee production comes from Arabica coffee beans.
Robusta is mainly used for blending coffee and instant coffee, which is more cost-effective to grow. In contrast, this bean has a higher caffeine content and a bitter taste.
In addition to the common types of coffee, there are different ways to prepare coffee beans for brewing. First, the beans must be roasted with dry heat. The range of this baking can be light, medium, and dark.

Light roast coffee has the shortest roasting time and usually has a higher acidity.
Medium roasted coffee is slightly sweeter than lightly roasted coffee and has a balanced flavor and acidity. This kind of barbecue is the most common.
Dark roasted coffee is made from lower-quality coffee beans and usually has a stronger flavor.
The health benefits of coffee
Coffee does provide some potential health benefits, but remember that these benefits can also be obtained from other sources. Increasing energy levels is one of the reasons why coffee is famous. The stimulant caffeine is the most used psychoactive substance in the world. Caffeine can improve memory, mood, and energy levels. In addition to caffeine, every cup of coffee also contains a variety of B vitamins.

Although coffee is good for health, drinking coffee also has some disadvantages. Caffeine can be addictive, and for those who rely on it, drinking a cup of coffee in the morning may cause headaches and irritability. Caffeine can also cause adverse effects such as anxiety, insomnia, digestive problems, and high blood pressure.

How much caffeine is in coffee?
One of the main reasons people like to drink coffee is the caffeine boost it provides. Different coffee beans produce different amounts of caffeine, but generally speaking, an 8-ounce cup of coffee provides 95 milligrams (mg) of caffeine. For most adults, up to 400 mg of caffeine per day is considered safe, but a person’s sensitivity to caffeine may change the tolerable amount. For those who are pregnant or breastfeeding, it is usually recommended to limit caffeine intake. Others may want to limit caffeine intake for various reasons.

A healthy alternative to coffee
There are many choices for morning coffee. From mushroom coffee and decaffeinated tea to matcha, there is something for everyone. If you want to reduce your coffee intake, here are some options you might like.

1. Mushroom coffee
   For those looking for a beverage with nutritional value, mushroom coffee may be a good choice. Coffee made with mushrooms may contain caffeine, but it is usually lower than a traditional cup of coffee. Some varieties, such as mushroom hot cocoa, also offer completely caffeine-free options.

Mushroom coffee is made by using dried mushrooms and extracting compounds from the mushrooms. Usually, it can be found in pre-mixed powders.

2. Caffeine-free tea or coffee
   When trying to avoid or limit caffeine, decaffeinated coffee or decaffeinated tea may be a good choice. In order to classify a beverage as decaffeinated, 97% of the caffeine must be removed. The process of brewing decaffeinated batches is similar to that of caffeinated coffee. A cup of decaffeinated coffee contains approximately 2 mg of caffeine. Look for a label that says decaffeinated, or check the total caffeine content under the Nutrition Facts panel. Not all teas are caffeine-free-both black and green teas contain caffeine-but many varieties are caffeine-free, just like many herbal teas.
3. Firewood
   Usually chai is written as “chai tea”, but the word chai literally means tea! This is a black tea with a strong flavor. It is not decaffeinated, but it provides less coffee than traditional coffee. A cup of tea contains about 50 mg of caffeine and some n

However, before investing in these devices, you should know some information about these devices. This article provides a guide to the air fryer, how to use them, their advantages and disadvantages, and some alternative methods.

What is an air fryer?
Despite their popularity in the past few years, air fryer is relatively new-they have only been on the market since 2010. The air fryer uses convective force-or circulating hot air-to cook evenly brown and crispy food on all sides. They contain fans that help distribute hot air throughout the cooking area. This unique method actually helps the air fryer cook food faster than traditional ovens.

Although they are not fried foods in the traditional sense, they are called air fryers because they can be cooked and crispy foods in a similar way to frying or frying-but use very little oil, making them healthier Choice. Food cooked in an air fryer only needs to be lightly sprayed or brushed with oil to get a crisp golden brown final result.

The air fryer is also easy to use. Just set it to the temperature and cooking time you want, but the food in the air fryer basket, then start the fryer, flip or shake the food to promote cooking and even distribution of oil as needed. The cooking time for most foods in an air fryer is 15 minutes or less.

Almost anything can be cooked in an air fryer, from meats to desserts. You can use the air fryer to make your own snacks, such as dried fruit or vegetable snacks, French fries, jerky, or popcorn. You can also use it to roast nuts and seeds, and even make simple baked goods.

The benefits of air fryer
The air fryer has several advantages. They can help you reduce the fat, calories, and potentially harmful compounds in your food, and they are faster and consume less energy than other cooking methods.

Reduce fat and calories
Because they don’t require so much cooking oil, air fryers can greatly reduce the calorie and fat content of commonly fried foods (such as French fries, chicken, and many other dishes).

Traditional fried food can absorb 10% to 60% of the frying oil. Because oil is very high in calories, even absorbing only 10% of the calories will add a lot of calories to your daily intake.

In fact, a study found that people who eat four or more fried foods a week are 40% more likely to be overweight or obese than those who eat less than two servings of fried foods a week.

On the other hand, air-fried food needs to be brushed or sprayed lightly to obtain a crisp golden brown product. Compared with frying, this adds negligible calories. A study found that the moisture content and color of fried french fries and air french fries are similar, but the calories and oil absorption of air french fries are significantly lower.

Fewer harmful compounds
Most fried foods are fried in sub-optimal oils that contain harmful compounds that may harm your health. Ideal frying oils include avocado oil and coconut oil, but most fried foods are fried with cheaper vegetable oils, such as corn oil, soybean oil, or peanut oil.

Frying carbohydrate-rich foods-such as potatoes or roux-can cause the accumulation of acrylamide, which has been classified as a “possible carcinogen” by the International Agency for Research on Cancer.

In addition, most vegetable oils commonly used for frying contain large amounts of inflammatory omega-6 fats, which may cause chronic inflammation and increase the risk of diseases such as type 2 diabetes, Alzheimer’s, and heart disease.

Old oil that is repeatedly heated and cooled (such as the oil found in restaurant fryers) also contains other harmful compounds that promote inflammation and cell damage and may cause cancer.

Using an air fryer can significantly reduce the accumulation of these harmful compounds in the food. The air fryer can reduce the acrylamide content by up to 90%. And because it uses less oil, it will also limit your exposure to other harmful compounds in the oil.

Shorter cooking time
The convection cooking used in the air fryer can make the cooking time 20% shorter than baking. This is because the air fryer circulates hot air to all sides of the food at one time in a cooking area smaller than the oven, thereby reducing the time required for complete cooking. If you have difficulty enjoying healthy food on the table due to lack of time, this can make the air fryer a life-saving straw.

Less energy use
The air fryer also uses less energy than the oven. An air fryer is smaller than these large appliances and cooks food faster, thus saving energy

A common concern during this time of the year is eating healthy. It is often said that the average American gains five pounds each year during the holidays but many studies have shown that to be false and the amount is actually quite less. Still, most food options that are available during the holidays aren’t typically what we would classify as nutrient-dense, but sure are tasty and come with great memories. 

Eating healthy during the holidays doesn’t mean giving up your favorite dishes—it just means making a few changes and additions to your plate and lifestyle around this time of year. Instead of focusing on weight, focus on the three Fs: friends, family, and food. The holidays are a time for you to spend with the ones you love, enjoying good times and good eats. This article will show you how to be more comfortable with upcoming events and make the season as stress-free as possible.

Serving Size vs Portion Size

Serving size and portion size are some of the biggest culprits that make eating healthy difficult. In recent years, American plates have been growing and with them, portion sizes have been increasing. Serving size is the recommended amount you should eat—for example, what the label on packaged food suggests, like 1 cup of cereal. 

Portion size, on the other hand, is the amount that you put on your plate. Listening to your hunger cues on how much you should eat is the best way to find what works best for you. Using a smaller plate and utensils may also be advisable. The larger the plate, the more food will go on it. 

10 Healthy Holiday Eating Tips

When you’re looking to make changes to your health, start small and build upon each goal. If you know you have trouble adding vegetables to your plate at meals or if you know you love holiday drinks, make your first goal one of those things you know you struggle most with. Once you’ve mastered your first goal, feel free to add more and keep that pattern going until you’re satisfied with your progress. 

Here are some holiday eating tips that you can put into practice without sacrificing the foods you love. 

1. Scan and Evaluate the Options

Most holiday events have endless food selections, before putting anything on your plate scan the options first to see what catches your eye. Only pick out those options that you really want. Limit going back for seconds unless you are still hungry. If you want a little more of something, take it to go. 

2. Add Fruit and Vegetables to Your Plate First

Fruits and vegetables should make up half of your plate. This is because they have high nutrient content and help create a balanced plate, especially when adding more fun foods. 

3. Don’t Skip Meals

Even though you may be planning a larger meal at some point, it’s important to not skip meals. Skipping meals leads to feelings of extreme hunger which then leads to feelings of extreme fullness. An easy way to remember is skipping → starving → stuffed. 

4. Slow Down During Meal Times

Many studies have shown that eating slower during meals allows our stomach to send fullness signals to avoid overeating. We all know the infamous after-Thanksgiving-dinner fullness. This tip is a great way to avoid needing to take a nap or unbutton your pants.

5. Listen to Your Hunger Cues

Only eat until you feel satisfied. Using a hunger scale of 1-10 can help you determine how full you are. Use 1 as very hungry—your stomach is grumbling and you need to eat. 10 indicates that you are beyond full and feel uncomfortable. Ideally, you will want to be between a 5-7 on the hunger fullness scale after meals.  

6. Try Not to Shop While Hungry

Some studies have shown that shopping while hungry may lead to purchasing foods that you didn’t plan to buy before leaving. If you’re doing holiday food shopping, have a snack or meal before you go. 

7. Don’t Forget Physical Activity

Research has shown that doing some type of physical activity after meals helps stimulate your pancreas to make more insulin and promote digestion. Ideas for activities can include walking or playing games outside with friends and family, like a friendly game of touch football. 

8. Eat Before Leaving the House

If you’re unsure of options that will be available at a holiday gathering, eat something before you go. You can eat something light at home and have snacks and other offerings while there. If you are comfortable with the host, you may even be able to help plan which food options will be served. 

9. Bring a Healthy Dish

This is a nice gift for the host but also ensures that you will have at least one option available that you know you like. Taking a vegetable-rich dish can help balance out your plate. 

10. Support Your Gut

Despite your best efforts, you may still overindulge—you’re only human, right? Probiotic supplements and digestive enzymes can help to keep your gut in balance, even when you’re enjoying a second helping.  

Again, if these tips feel overwhelming, pick your top two goals to work on and just focus on those. Nutrition is a work in progress and not all habits can be changed overnight. Keep your goal in mind and continue to work towards it. If you need additional help, you may seek out a Registered Dietitian to assist you in reaching your goals.  

How to Healthify the Holiday Classics

Holiday foods are usually more decadent than typical foods eaten each day. Don’t feel like you have to give up old favorites, though. There are ways to modify recipes to make them even more nutritious, including: 

• Make mashed potatoes with low-sodium vegetable broth instead of using a lot of milk and butter.
• Use yogurt instead of regular sour cream on dishes.
• Make plenty of roasted vegetables to serve as a side item.
• Avoid full-fat dairy products while cooking and use coconut milk instead.
• Use a heart-healthy oil such as olive oil in place of butter, lard, or margarine.
• Have one stunning dessert and offer fresh fruit instead of a variety of sweet treats.
• Make homemade trail mix instead of chips, candy, and other snacks.
• Choose plant-based proteins instead of meat for the main course.
• Drink alcohol in moderation.
• Try using half as much sugar as recipes call for or a natural sweetener—usually, they will still taste sweet.

Takeaway

From Halloween to New Year’s Day, you may run into some hiccups when it comes to healthy eating. Eating during the holidays may cause stress and uncertainty, but you can use the tips in this article to help make this time of the year wonderful. Remember not to drag each holiday out for weeks and instead enjoy them as they come. Practice self-care and forgiveness with yourself, too. There is no need to beat yourself up about what you eat. But no matter how you plan to spend your holidays, make sure your health is a priority. 

After chatting with Laura Lemon, founder of Lemon Laine—my favorite retail shop for all things natural beauty and wellness—I realized I’m not alone. Apparently, a lot of fellow beauty-lovers have had similar challenges. If you can relate and desperately could use a beauty packing refresher, scroll on for Laura’s top beauty travel tips for maximizing space while still making sure you have all your favorite necessities.

Read on for all of Lemon’s beauty travel tips and products!

Your Beauty Packing List:

But first, our bare essentials beauty packing list:

Skincare:

• Face wash
• Cotton pads and cups
• Toner
• Serum / Moisturizer / Eye cream
• Sunscreen
• Lip balm

Bodycare:

• Shower gel
• Razor
• Body lotion
• Deodorant
• Perfume
• Nail clippers
• Dental floss
• Toothpaste and toothbrush

Haircare:

• Shampoo / Conditioner
• Hairbrush
• Hairstyling products (think: hair spray, serum, dry shampoo, etc.)
• Curling iron or straightener if absolutely necessary!
• Hairbands and bobby pins

Makeup:

• Makeup tools and brushes
• Foundation / tinted moisturizer / concealer
• Blush/bronzer
• Highlighter (a nice face oil lightly patted on the top of your cheekbones can double as a highlighter too!)
• Eyeshadow (can double as an eyeliner. Just get your liner brush damp and swirl into the shadow to make the perfect custom liner)
• Mascara
• Brow products (gel, pencil, etc.)
• Lipstick or gloss

Beauty Travel Tips and Tricks:

Lean on multi-purpose products.

A no-brainer on saving space, multi-purpose products are more multi than you might think. Speaking from experience, a single jar of Egyptian Magic Balm can save you if you accidentally leave your toiletry bag behind. I’ve used it for a face cleansing balm and as a finishing oil for my hair, and everything in between. Another go-to is makeup that doubles as skincare. Larky’s Mineral Powder Sunscreen, which contains antioxidants like resveratrol and green tea that help protect your skin along with SPF 30, saves you from having to bring along both another makeup powder and any additional face sun protection. Another great multi-purpose product is a cream blush, which you can use in three ways as your lip balm, blush, and eyeshadow. A personal favorite is Ilia Multistick in Dreamer.

Make your own minis.

Vacation is not the time to experiment with a whole new skincare routine. Bring along what is already working for you. In particular, be sure to take a travel-size of your current cleanser. Your skin will already feel off because of the new climate and different pH in the tap water so you want to make sure it has something familiar to avoid breakouts or dry skin. I love using portable, silicone travel bottles because they make them so easy to refill again and again.

Take a smell down nostalgia lane.

When packing for a trip to Paris several years ago, I added a mini rollerball of a new fragrance line that I had been wanting to test out for Lemon Laine. It was the best last-minute packaging decision because now every time I smell it, it takes me back to wandering the cozy streets of the Marais with my husband. From now on, I try to pair a new fragrance with any trip, big or small. If you want to save room for souvenirs, look for a body lotion like Le Paradis Tahiti Body Balm or Riddle Milky Spray Body Lotion that can double as your fragrance. You won’t regret the scent memory you’ll have forever.

Don’t forget your sunscreen.

Did you know that airplane travel (especially if you have the window seat!), exposes you to some of the highest UV levels your skin will encounter on a regular basis? Be sure to prep your skin well before take-off, plus keep it handy for the rest of your trip.