The Best Grains to Keep in Your Pantry

By Petra Trudell, Managing Editor on Thursday, April 23, 2015

Whole grains provide protein, fiber and a wealth of other nutrients. Learn which make the best pantry staples.

One of the best changes you can make to your diet is the elimination of white flour in favor of whole grains. These superfoods offer more nutrition and will help you stay alert and full until your next meal. They're a smart way to fuel the body and also manage your weight.

Benefits of Whole Grains
White rice and white flour are high in carbohydrates that are converted to sugars within the body. While they produce a burst of energy, they can also cause the blood sugar to drop just as quickly, resulting in that tired feeling you may get shortly after eating them. These types of carbohydrates are also more readily stored in the body as fat. 

Whole grains, on the other hand, provide sustainable energy due to their fiber, protein and complex carbohydrates that feed the muscles and keep blood sugar levels stable. This means you're less likely to feel hungry between meals and will eat less during them, making whole grains a valuable tool for weight loss and weight management. They're also more heart healthy and support the digestive system for regularity.

The Best Whole Grains to Keep On Hand
Whole grains are worth stocking up on because of their long shelf life and versatility. Having a variety at your disposal can help you create a variety of dishes so you won't get bored. These eight whole grains are rich in nutrients and flavor:

• Amaranth -- Amaranthus spp., or amaranth, is also abundant in the amino acid lysine, which can help lower cholesterol and support weight management.
• Quinoa -- Chenopodium quinoa, also referred to as quinoa, is rich in minerals like zinc, calcium and manganese as well as a ton of protein for strong muscles and a healthy heart.
• Bulgur -- Triticum ssp., or bulgur, has an amazing 26 g of fiber per serving to keep you full and energized while also supporting the heart, particularly blood pressure and cholesterol.
• Brown Rice -- Oryza sativa, or brown rice, is a great source of vitamin B6, which supports cognitive health.
• Buckwheat -- Fagopyrum esculentum, also known as buckwheat, is known for its rutin content, which assists the actions of vitamin C within the body for greater antioxidant benefits.
• Freekeh -- Also spelled frikeh, freekeh contains plenty of minerals like iron, calcium and zinc for healthy immune and circulatory systems.
• Millet -- Panicum milliaceum, also referred to as millet, is a wonderful source of the mineral magnesium, which supports strong bones and teeth as well as the central nervous system.
• Teff -- Eragrostis tef, or teff, provides 10 g of protein per serving for lean muscle mass as well as calcium for strong bones.

Serving Suggestions
All of the grains mentioned above are versatile and can be used to create both side dishes and main courses. They can be either steamed or boiled to achieve the desired texture and then mixed with both sweet and savory ingredients. Using stock to cook them will add a richer flavor. Add these grains to a cold salad for a more satisfying lunch or toss with fresh herbs and top with a protein of your choice for a heartier meal. Lastly, try swapping out your usual oatmeal for one of these grains for a breakfast that will keep you feeling full until lunch.

Shop for whole grains and more to create healthy meals and eVitamins and we'll be back tomorrow with more health news and tips.

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Promote Healthy Cholesterol with Plant Sterols

By Rachel Zachar, Contributing Writer on Friday, April 24, 2015

Found in many whole foods and supplements, plant sterols can provide essential support for maintaining healthy cholesterol. Read on to find out more.

Cholesterol is necessary for proper body function and overall great health, but having too much of it can pose a problem. Our bodies produce cholesterol, but it is also found in the foods we consume as well. When it comes to reducing LDL—or “bad”—cholesterol, there are natural substances called plant sterols which may be able to provide some benefits.

What are plant sterols?
Plant sterols are molecules that are natural components of plants, and they can provide a variety of positive effects which may help enhance your health. Plant sterols also go by the name of phytosterols, and they are found in many different kinds of foods, including fruit, vegetables, legumes and more; additionally, it's possible to boost your intake of these nutrients through supplemental form. Many people use plant sterols to help lower cholesterol and provide support for fighting cardiovascular disease and preventing strokes. Some of the most common types of phytosterols found in foods are campesterol, sitosterol, anthrasterol and stigmasterol. 

How do they work?
Since they possess a structure that is similar to that of cholesterol, plant sterols work to prevent your gut from absorbing cholesterol. When you consume foods that are rich with sterols or take a supplement, the sterols bind to cholesterol receptors in your digestive tract, preventing your body from absorbing the cholesterol and instead passing it out through your stool, according to Dr. Oz. Since your body is excreting a significant amount of cholesterol through bodily waste without being absorbed, this means that the amount of cholesterol in your blood will become lower, specifically LDL cholesterol. Plant sterols do not have a significant impact on HDL cholesterol, or the "good" kind. 

Where can you find them?
Plant sterols can be found naturally in a myriad of whole, fresh foods like asparagus, vegetable oil, nuts, flaxseed, legumes and wheat germ, to name a few. In addition, foods and beverages like margarine, orange juice and certain cereals are sometimes fortified with these sterols. According to the Mayo Clinic, you may be able to reduce your LDL cholesterol by over 10 percent if you consume at least 2 grams of plant sterols per day. To get a natural boost of these nutrients, try eating some of the foods mentioned above or taking a plant sterol supplement that can also promote healthier cholesterol.

If you are thinking about taking plant sterols, you should talk to your doctor to be sure they are appropriate for you. Many plant sterol supplements are derived from soy or pine products, so you should avoid sterols if you have an allergy to any of these ingredients. Plant sterol supplements also come formulated without the use of these ingredients, so it's best to do some research to find the best supplement for you. Children should not take plant sterols, and those who have asthma should be cautious when them as well, as they can exacerbate breathing issues if derived from soy. It's important to remember that plant sterols are most effective at improving cholesterol when used in conjunction with a healthy diet and regular exercise. 

At eVitamins we have plant sterol supplements and many more healthy living products to help you achieve optimum wellness. Come back next time for more health news!

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How to Prevent Emotional Eating

By Rachel Zachar, Contributing Writer on Monday, April 27, 2015

You know those times when you reach for your favorite comfort food, but you are not even hungry? Instances like this are examples of emotional eating. Read on to find out more about how to control the problem.

If you're like most people,  you've probably experienced this situation a time or two: after a rough day, you head home to  scoop yourself a big bowl of ice cream to make yourself feel better. Emotional eating is something that can affect everyone from time to time, sometimes only happening sporadically or being a constant part of everyday life. Many factors can play a part in the reason why you may be eating emotionally, and they can range from hormonal changes to stress to pure boredom. It's important to talk to your doctor if you are having any struggles with emotional eating to make sure there is not a medical cause. Otherwise, there are some changes you can make to naturally conquer your cravings and prevent yourself from eating when it's unnecessary.

What Emotional Eating Is
Simply put, emotional eating is when your body is not experiencing physical hunger, but some other factor which prompts you to eat anyway; oftentimes, what you choose to indulge your nonexistent hunger in is food which is not so healthy, like ice cream, cookies, chips or other caloric snacks mostly devoid of nutrients. If you find these bouts of emotional eating happening only once in a while—say, around your menstrual cycle or when you are bored after work one night--and you're conscious of the reason behind why you're reaching for that bag of chips, emotional eating is typically not something to get super stressed out about. However, if you notice yourself gaining weight and mindlessly munching on unhealthy snacks a large portion of the day, you likely have reason for concern.

Finding Out Triggers
Many factors can act as a trigger for your emotional eating, including stress, boredom, depression, hormonal imbalances and the simple biological feeling of satisfaction that occurs after eating something tasty. If you think there may be an underlying medical cause, it's critical you talk to your doctor first. If you believe your unhealthy eating habits may be related to an external lifestyle factor, or something like stress, there are methods you can utilize for regaining your self control and fighting back against emotional eating.

Ways to Control the Problem Naturally
When trying to come up with ways to combat your unhealthy eating habit, it's important to first identify your triggers so you can come up with a corresponding solution. Here are some natural remedies to utilize when attempting to fight controllable causes of emotional eating (not medical ones which should be addressed by your doctor). 

Stress
If you find yourself scooping a massive bowl of ice cream--complete with a drizzling of chocolate syrup and sprinkles on top—whenever you have a presentation at work or a stressful school project to work on, for example, it's essential to find an alternative, productive way to deal with your stress. When you're stressed out, your body is bombarded with the stress hormone cortisol, which can contribute to that feeling that makes you want to reach for sugary or salty snacks, as Susan Albers-Bowling, PsyD, tells Everyday Health. Meditation and deep breathing are two exercises which can be beneficial for helping you to relax and unwind without relying on food for comfort.

Boredom
The key to fighting that urge to eat when you're bored is to divert your thoughts and actions immediately. Try doing something which requires expending a good amount of physical or mental energy, like going for a walk or calling up a friend to engage in some distracting, meaningful conversation.

Biology
Sometimes the impulse to reach for food when you're not even hungry can be attributed to a biological cause. When you consume your favorite snack, it's common for a rush of dopamine to hit the reward center in your brain, encouraging you to keep eating for that feel-good high. When fighting a physiological factor like this, it's a good idea to swap out any bad snacks that you know you'll probably reach for and instead have a supply of healthy snacks on standby, like carrots, a bowl of fresh berries or some celery and almond butter. Eating several small, healthy meals throughout the day can also help promote better eating habits. Additionally, being tired and having little energy can prompt you to reach for food to start feeling better, so it's essential to get enough sleep in order to refresh your body and mind and successfully control compulsive emotional eating.

Saffron extract and black tea are two other options which may help improve your emotional eating. A 2010 studyshowed that taking a saffron extract supplement was able to reduce the instances of uncontrollable snacking between meals. Saffron extract may work by increasing serotonin levels in the body, which can benefit those who struggle with emotional eating due to depression or anxiety. Additionally, Dr. Susan Albers-Bowling recommends sipping on black tea when the urge to eat strikes, as a study in the journal Psychopharmacology found that participants who drank black tea exhibited a 47 percent reduction of cortisol in their bodies, which contributes to hunger cravings. 

When trying to fight emotional or stress eating, the most important part is figuring out why you're doing it. Once you know the reason, you'll have a better understanding about how to solve the problem. At eVitamins, we have plenty of supplements and products that can help promote wellness and give you the support to lead a healthier life. Check us out today, and come back next time for more health news!

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How to Get More Magnesium in Your Diet

By Petra Trudell, Managing Editor on Tuesday, April 28, 2015

Magnesium is an essential mineral that supports the entire body. Add these foods to your diet to get more magnesium on a daily basis.

Magnesium is a workhorse of a mineral that does more for your body than you probably know of. In fact, there is a good chance how you feel right now, whether you're full of energy or struggling to stay awake, is due to your magnesium intake.

Why Do We Need Magnesium?
Of all the minerals in the body, magnesium takes up the fourth largest percentage, with about 50 percent of it stored within our bones. Magnesium plays a part in more than 300 different biochemical reactions, according to the National Institutes of Health (NIH), which makes it an essential component of a healthy diet. The benefits of magnesium include:

• Strong bones and teeth with a lower chance of fracture and breakage
• A resilient immune system
• Optimal muscle contraction and relaxation
• Proper heart rhythm and blood pressure
• Blood sugar stabilization
• Adequate energy production
• A calm central nervous system for better sleep
• Digestive regularity

The most common symptoms of magnesium deficiency are fatigue and weakness as well as loss of appetite and digestive discomfort. So, how do you make sure you're getting enough?

Magnesium-rich Foods
The recommended daily intake of magnesium is 400 to 420 mg for an adult man and 310 to 320 mg for an adult woman. As with all nutrients, the most best way to make sure you're getting the recommended daily allowance is through your diet. These 10 foods provide a delicious boost to your magnesium intake:

1. Bananas: 8% per serving
2. Spinach: 6% per serving
3. Kale: 7% per serving
4. Brown Rice: 21% per serving
5. Quinoa: 83% per serving
6. Avocados: 10% per serving
7. Brazil Nuts: 125% per serving
8. Halibut: 11% per serving
9. Black Beans: 73% per serving
10. Soybeans: 130% per serving

Magnesium Supplements 101
If you're in need of additional magnesium, which your doctor can inform you of, a supplement may be your answer, especially as you age. Magnesium supplements are sold on their own in various strengths and also commonly paired with calcium and/or vitamin D for optimal absorption and benefit. You can find pills as well as powder and liquid magnesium supplements. We recommend taking your magnesium supplement at night to get the calming and digestive benefits this mineral can provide. Do be sure to check with your doctor first before taking a magnesium supplement if you're currently taking medication or if you're pregnant or breastfeeding.

If you've noticed you're feeling more tired lately, a lack of magnesium may be to blame. Try this changes and see how different you feel. Stay well!

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6 Things Your Hair Can Tell About Your Health

By Rachel Zachar, Contributing Writer on Friday, November 14, 2014

Your hair can provide many clues as to the state of your overall health. Keep reading to find out what your hair may be telling you.

Your hair is a focal point of your appearance, whether it's long and thick, short and thin, nonexistent or anywhere in between. While many people feel that hair only tells superficial things about someone, like their personal style or grooming habits, your hair can also act as a sort of road map, pointing out the way to any underlying health issues you may be experiencing. Here are some common signs to look for, and explanations of what they might mean.

 

1. Dryness

Some people naturally have hair on the dry side, so this doesn't always indicate a health concern. If your hair is naturally dry, products like argan oil and cocoa butter conditioners can help it to retain moisture. However, if your hair has suddenly become extremely dry and brittle out of the blue, this could indicate hypothyroidism, a condition which occurs when your thyroid gland is underactive and doesn't produce enough of the thyroid hormone. 

 

2. Shedding

Sudden, significant hair loss can be attributed to many different causes, with some of the most common ones being stress, certain medications, thyroid problems, anemia, polycystic ovarian syndrome (PCOS) and alopecia. In addition, a lack of sufficient protein or vitamin B deficiency can cause your strands to start falling out. 

 

3. Brittle

A change in your hair texture could be caused by a simple nutritional deficiency, or it might be related to illnesses like Cushing's disease, Graves disease, thyroid conditions or hormonal imbalances. Some treatments for brittle, breaking hair that is unrelated to serious illness include properly balancing protein and water intake and maintaining a healthy diet. 

 

4. Bald Spots

If you notice patches of skin peeking through your hair, it's likely you're experiencing alopecia, a type of hair loss that happens when your immune system attacks your hair follicles by mistake, according to WebMD. Alopecia can affect both men and women, and though it is not typically permanent, it can be in certain instances. If you are prone to allergies, have a family history of alopecia or also possess another autoimmune disease, you are more likely to have permanent pattern baldness. 

 

5. Dry, Flaky Scalp

Those nasty white flakes on the shoulders of your favorite black T-shirt are a telltale sign of a dry scalp and dandruff. Natural oils like coconut, almond and olive can be diluted and applied to soothe dry scalp, and anti-dandruff shampoos and conditioners can also provide relief. However, a flaky, dry scalp may also be a sign of the skin condition psoriasis. While medications are often recommended to fight psoriasis, products with tea tree oil may also be able to help improve the condition, as it contains antimicrobial and antiseptic properties. 

 

6. Thinning and Limp

Hair that resembles skinny, wet noodles is often a sign of vitamin or nutritional deficiency. Your hair needs B vitamins like biotin, along with protein and a variety of other nutrients to keep it strong and healthy. Omega-3s and the omega-6 fatty acid GLA (gamma-linolenic acid) can encourage hair growth and help maintain its softness and luster. In addition to the vitamins and supplements that can impact your hair and overall health, consuming certain foods can help keep your hair in great shape. Foods rich in omega-3s, like salmon and avocados, can help keep your hair hydrated and strong. In addition, eggs, walnuts, yogurt and blueberries can all provide support for your hair.

 

If you are experiencing any dramatic changes with your hair, it's important for you to first be evaluated by your doctor before attempting to treat them with any supplements or natural remedies.

 

Check out our selection of healthy hair products and other supplements at eVitamins, and have a great day!

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Latest Study Raises Doubts About Benefits of Resveratrol

By Petra Trudell, Managing Editor on Friday, May 30, 2014

A new study shows resveratrol may not be effective in preventing life-threatening diseases. Keep reading to learn about what resveratrol is exactly and what this new research means.

Resveratol has long been touted as an antioxidant for living a longer, healthier life. But a new study contradicts its role in supporting heart health and more. What does it all mean?

Resveratrol Basics
Resveratrol is a naturally occurring compound within red grapes and dark chocolate. It's at the heart of the "French Paradox" that suggests a daily glass of red wine can help you live longer. Resveratrol is a type of polyphenol, an antioxidant. The role of antioxidants is to protect the cells of the body against the potential damage of free radicals. Free radicals are a byproduct of energy production and we also encounter them in our daily lives through the environment and pollution.

Resveratrol has been suggested to protect the cells of the heart in particular, reducing the risk for heart disease and heart attacks by preventing damage to the blood vessels and lowering LDL or "bad" cholesterol. It's considered a supplement for longevity, with the added potential to regulate the body's inflammatory response and possibly reduce cancer risk.

Latest Study
Published in JAMA Internal Medicine on May 12, this study involved elderly men and women from the Chianti region of Italy who had their health and resveratrol intake tracked from 1998 to 2009. Less than 1 percent of the participants consumed any type of supplement, getting all their recommended daily nutrients from food. The study showed no effect on risk for heart disease, cancer or life expectancy in those who regularly consumed resveratrol through their diet. It also didn't positively affect inflammation.

Bottom Line
The results don't rule out possible health benefits of resveratrol, but that a larger dose would probably be needed than what is found in the average diet. There have been positive benefits in larger amounts, but no established dosage has been set yet. Research will need to continue regarding resveratrol supplements to determine their exact action(s) within the body and how this can impact your health in a positive way. Supplements are also not studied and regulated like prescription drugs, although this is slowly changing. That being said, this study didn't involve resveratrol supplements, but the naturally occurring resveratrol found in red wine and dark chocolate.

It also serves as a reminder no one supplement or nutrient, at this time, can prevent disease or even death. Using supplements is a way of supporting your healthy diet and exercise program.

It's important to remember that any supplement, because it's natural, can impact individuals differently. Your doctor can help you determine if a supplement like resveratrol is right for you, especially if you're being treated for a medical condition or if you're pregnant or have recently given birth. Supplements can interfere with certain medications as well as wound healing following surgical procedures, so it's always important to exercise caution when taking them, no matter what they are or they're intended purpose.

If you have further questions about supplements, like resveratrol, feel free to let us know. At eVitamins, we're here to give you all the best information to help you choose the supplements that are right for you. Be well!

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The Impact of Poor Posture On Your Health

By Petra Trudell, Managing Editor on Thursday, November 13, 2014

Your mother always told you to stand up straight and don't slouch. When it comes to your health, it looks like mom was right again.

While you may associate slouching with bad manners, there's more to it than how bad posture makes you look. The negative impact of poor posture over time extends well beyond your back.

Back Basics
Your back is made up of 33 bones (your spine) as well as muscles, discs, ligaments and cartilage. Keeping your back in proper alignment is crucial for the health of not just your back, but also the entire body. Proper posture means standing or sitting up straight with the spine in correct vertical alignment. The shoulders should be relaxed and back, the neck should be long and your chin parallel to the floor. Proper posture keeps the bones and tissues of the back, neck and shoulders from being strained and allows the weight of your upper body to be evenly balanced.

Without this balance, several unpleasant symptoms can occur.

The Negative Effects of Poor Posture
Aside from the esthetic effects -- you look taller, thinner and more authoritative when standing or sitting up straight, there are some very real negative effects of slouching. Use these six effects as motivation to work on your posture:

• Mental Impact -- Slouching when walking or sitting can make you feel more lethargic and actuallydepressed. You may also feel forgetful or like your brain is "foggy."
• Digestive Disturbances -- When the abdomen is bent, the internal organs of the digestive system become compressed resulting in slow digestion of food and therefore, constipation.
• Circulatory Effects -- Poor posture can inhibit the proper flow of oxygen-rich blood the body's vital organs. Oxygen is needed for the proper function of all the body's systems. If you're slouching andsitting, you put yourself at a greater risk of developing pain varicose or spider veins.
• Respiratory Impact -- Not sitting or standing up straight inhibits the lungs from bringing in the maximum amount of air, which puts unnecessary strain on the heart.
• Joint Deterioration -- Arthritis can result from prolonged poor posture as they the weight of the upper body isn't properly distributed when you're slouching, wearing on the connective tissues.
• Muscle Pain -- Poor posture puts strain on the muscles of the shoulders and the back, resulting in cramping, knots and strains.

Natural Remedies for Back Pain
If you suffer from back pain, working on your posture is the first step. There are also some natural therapies and exercises you can try. Consider these:

1. Yoga -- Stretches and elongate the muscles
2. White Willow Bark -- A natural alternative to aspirin
3. Pilates -- Strengthens the entire abdomen and back
4. California Poppy -- A floral extract that reduces pain and promotes deep sleep
5. Turmeric -- A root to reduce inflammation

You can find the supplements recommended in this post and so much more at eVitamins. Shop today to save big and check back tomorrow for more of the latest health information.

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