10 Simple Foods for Better Health

By Carolyn Wick, Purchasing Team Lead on Monday, June 27, 2011

Get to know about 10 foods you probably already know of and what they can do for you and your health routine.

Popeye ate spinach to make his muscles big.  Mario ate mushrooms to grow.  The Ninja Turtles ate pizza because they rocked and Bugs always had a carrot in hand.  The food we eat impacts us much more than our favorite cartoons and video game characters have led us to believe over the years.  Here's the skinny on the top ten best, simple foods that you should be snacking on regularly for good health:

1. Walnuts -- Seven walnut halves will provide you with your daily dose of alpha-linolenic acid, the same omega-3 fatty acid that's in flax oil.
2. Brussels Sprouts -- They have more compounds that fight cancer and detoxify the body than any other vegetable.
3. Spinach -- A green food that provides you with plenty of vitamin K, a vitamin that helps prevent blood clots and strengthen bones.
4. Strawberries -- They contain plenty of phytochemicals that help stop cervical and colon cancer.
5. Peanut Butter -- It contains arginine, which is good for keeping the blood vessels healthy, improving overall circulation and helping deliver nutrients to cells.
6. Oysters -- They help boost your immune system with twice the RDA of zinc and selenium in about six oysters.
7. Salmon -- Salmon contains a full days worth of omega-3’s in just 3 oz.
8. Blueberries -- Blueberries help protect your brain from inflammation and promote optimal communication between cells.
9. Bran Flakes -- They help reduce inflammation in the heart and reduce belly fat.
10. Sunflower Seeds -- A half cup of sunflower seeds contains the RDA of vitamin E and is great for your heart.

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6 Ways to Maintain Excellent Kidney Health

By Rachel Zachar, Contributing Writer on Monday, November 17, 2014

As your kidneys filter waste from your blood, they play a critical role in many body processes. Keeping them healthy is something to strive for, in order to boost the condition of your overall health. Read on for ways to keep them in optimum condition and working function.

Your kidneys play an essential role in your overall wellbeing, as they are necessary for filtering toxins and excess water from your blood, with the ultimate goal of converting them into urine to flush out your system. If your kidneys don't function properly, harmful toxins and waste can build up in your body and bloodstream, which is detrimental to your health. While you might think of your kidneys as those two bean-shaped organs in your body that only require a passing nod, that they are self-sufficient and take care of themselves, in a way the opposite is true. Many of your everyday lifestyle habits can have a significant impact on the health of your kidneys, affecting their function and health for good or bad. Check out these steps you can take to actively keep your kidneys in great shape, so they are able to successfully serve their purpose in your body.   1. Drink Plenty of Water In order to properly flush waste from your system, your kidneys need an adequate supply of water and fluids. When you maintain sufficient hydration, your body produces urine that is light colored and free from odor, since it does not have to do as much work to move the urine freely through your body. Not drinking enough water can contribute to kidney stones, and it can also cause dark, strongly-scented urine—both signs that your body is stealing extra fluid from bodily functions because it's not receiving enough water from you, according to WebMD.    2. Watch Your Vitamin D Levels According to a study in the National Kidney Foundation's American Journal of Kidney Diseases, low vitamin D levels may predict kidney disease. The study also demonstrates that low vitamin D levels may be able to contribute to the development of the urine protein albuminuria, which is often a sign of kidney damage. Since vitamin D is often obtained through sunlight, it can be difficult to keep your levels up safely without incurring sun damage. If you're deficient in vitamin D, other ways to increase your levels are through supplements and foods like eggs, specific sea foods and orange juice, for example.   3. Don't Overuse Painkillers While you might reach for an NSAID (non-steroidal anti-inflammatory drug) or painkiller when you feel a headache coming on, doing so too frequently can negatively affect your kidneys. Regularly using full-strength painkillers for a long period of time can contribute to damaging the tissue and structure of kidneys, says the National Kidney Foundation spokesperson, Leslie Sprey, M.D., FACP. Acupuncture and supplements like SAMe or Zyflamend are a couple ideas for naturally fighting different types of pain without reaching for potentially kidney-damaging painkillers. Before taking supplements, make sure you get your doctor's approval.    4. Cut Back on Sodium Regularly consuming high levels of sodium can increase blood pressure, which is a factor in causing kidney failure.An article from the Journal of Nephrology states that restricting the sodium intake in people who are susceptible to kidney damage (for example, those who have hypertension or diabetes) or those who already have kidney damage is an essential way to prevent further or initial renal damage. While healthy kidneys are able to rid your bloodstream of excess salt, kidneys that have been damaged are not able to do so as effectively; high sodium levels often result in increased blood volume and pressure, making your heart work overtime to propel your blood through your blood vessels. This can cause damage to your blood vessels and hurt your kidneys further.   5. Stop Drinking and Smoking We all know that drinking and smoking are not good habits to begin with, but an added incentive for your decision to quit them should be that they play a large role in the health of your kidneys. A study from Hypertension Research: Official Journal of the Japanese Society of Hypertension Research asserts that smoking cigarettes may increase the amount of specific kidney-damaging proteins found in the urine. In addition, a research article from Murray Epstein, M.D. states that those who drink alcohol in excess may have low blood concentrations of essential electrolytes, dangerous changes in the body's acid-base balance and a disruption in hormonal control mechanisms, which control the function of kidneys. In essence, there is a direct correlation between chronic alcohol consumption and kidney damage.    6. Add More Kidney-Friendly Foods to Your Diet Your diet can play a crucial role in the health of your kidneys, so it's a good idea to start adding some of these to your next grocery-shopping list. Davita Healthcare Partners, the largest kidney care company in the United States,recommends adding these antioxidant and vitamin-rich foods to your diet if you are currently in treatment for kidney disease or trying to eat healthier for kidney protection: Red Bell Peppers Apples Egg Whites Salmon Cauliflower Blueberries Your kidneys are key components in the machine that is the human body, so it's critical to take care of them in order to prevent damage in the future. Start taking little steps now in order to make big changes in the future in terms of your kidney health.    Check out our selection of wellness products at eVitamins, and get on the path to living a healthier life! 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Tips for Navigating the Farmer's Market

By Petra Trudell, Managing Editor on Tuesday, August 26, 2014

If you've never been to a farmer's market, it can be a bit overwhelming, in a good way. Follow these tip to get the most out of your visit.

We love, love, love going to the farmer’s market. It’s a great way to support local businesses while also stocking up on fresh, organic and seasonal produce as well as artisanal items. Most importantly, it’s a chance to interact with those who produce your food.

 

In order to get the most for your time and money, keep these tips in mind when you head to the farmer’s market:

 

1. Check in advance which fruits and vegetables are in season to help you plan meals.

2. Go early in the day for the best selection of items or . . .

3. . . . get there toward the end of the day, which is when vendors are more likely to mark items down.

4. Bring your own reusable bags to avoid collecting a large haul of plastic ones.

5. Try the samples, especially if there are multiple vendors with the same product.

6. Ask questions about where the product is grown and how.

7. Ask the vendor for a cooking suggestion to best highlight your ingredients, especially if its unfamiliar to you.

8. If it’s a good deal, buy fruits and veggies that will go out of season in bulk to freeze.

9. Bring cash, as most vendors don’t take credit cards.

10. Don’t pass by the pickles and homemade condiments and sauces, as they’ll usually be free of artificial ingredients and completely delicious.

11. Bring a recipe along with you -- if you can’t find exactly what you need, you may be able to get some suggestions.

12. Dry goods bought in bulk can also mean more savings. Look for grains, flours and even pasta and beans.

13. If you have them, bring your kids along -- it’s a fantastic learning opportunity.

14. Get the contact information of your favorite vendors so you can check in with them about upcoming items.

15. Clean, prep and store foods properly as soon as you get home:

• Wash anything with a skin you would eat.
• Rinse herbs, wrap ends in paper towel and refrigerate in a plastic bag.
• Freeze any produce you bought in bulk.
• Nuts and seeds can also be stored in the freezer to maintain freshness.

Now that you know what to do, get out there and enjoy see what your local farmer’s market has to offer. Check back at eVitamins tomorrow for all the latest health information.

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Our Favorite Products to Use for Different Skin Conditions

By Rachel Zachar, Contributing Writer on Wednesday, January 07, 2015

  
Taking care of your skin is critical to having great overall health. Everyone's skin is different, so check out some of our favorite products to use on a variety of skin conditions.

Your skin plays an imperative role in the overall function of your body, protecting your skeleton and vital organs, regulating your body temperature and other bodily processes, and providing sensation which allows you to feel and touch. With your skin seemingly being so delicate yet strong at the same time, it's critical to take proper care of it to ensure that the rest of your body isn't negatively affected. No aspects of your body are perfect, and this includes your skin; it's affected by the elements and environment, as well as psychological and physiological factors. Taking care of your skin is essential to maintaining excellent health, so here at eVitamins we've compiled a list of some of our favorite skin care products to help improve and treat a variety of conditions.

Condition: Dryness

• Alba Botanica Very Emollient Maximum Dry Skin Lotion - Jojoba, aloe vera, green tea and chamomile extracts all work to help soothe and replenish moisture.

• Nature's Plus Vitamin E 30,000 IU Cream - The antioxidant properties of vitamin E make it effective at fighting dryness and irritation.

Condition: Eczema, Psoriasis

• Nature Works Calendula Cream - Marigold extract (calendula) is a well-known soother for skin irritation and itchiness that accompanies eczema.

• Home Health Products Psoriasis Medicated Body Wash - Salicylic acid along with aloe, chamomile and rosemary extracts can aid with the scaling, redness and other symptoms related to psoriasis and dry scalp.

Condition: Sunburn, Irritation

• Now Foods Aloe Soothing Gel - Aloe vera is one of the most effective, natural ingredients for cooling skin and providing relief from sunburns.

• Thayers Medicated Superhazel with Aloe Vera Topical Pain Reliever - The combination of witch hazel, aloe vera and the external analgesic camphor provide a calming effect for minor skin irritations.

Condition: Stretch Marks, Scars

• Life-Flo Pure Cocoa Butter - The smoothing and moisturizing properties of cocoa butter make it a great choice in fighting stretch marks, reducing the appearance of scars and even fine lines.

• Food Science of Vermont Skin A.D.E. - Vitamins A, D3 and E work together with aloe vera to provide antioxidant protection and hydration for improving scars, dry skin and other skin issues.

Condition: Oiliness

• Reviva Labs Night Cream For Oily Skin - If your skin is out of control with oil buildup or even blemished, the normalizing ingredients in this night cream can help balance skin oils, improve acne and promote an overall healthy appearance.

• Skin by Ann Webb Rooibos Tea Glycolic Clarifying Toner - The blend of rooibos extract, glycolic acid, salicylic acid and nettle extract help balance your pH and skin oils.

Condition: Acne

• Desert Essence Blemish Touch Stick - Tea tree oil and other powerful botanical extracts help erase blemishes and clear up oil, all while providing nourishment and soothing irritated skin.

• Burt's Bees Natural Acne Solutions Pore Refining Scrub - With salicylic acid derived from white willow bark, this product works to clear out your pores and reduce acne-causing bacteria.

Condition: Wrinkles, Mature Skin

• Derma E Hydrating Night Creme With Hyaluronic Acid - The hyaluronic acid and other nourishing vitamins in this product help restore moisture and plump skin tissue to reduce signs of aging.

• Sibu Beauty Sea Buckthorn Hydrating Serum - With the natural power of Asian sea buckthorn, this product can prevent signs of free radical damage from showing up on your skin and promote youthful, brighter-looking skin.

Having healthy skin plays a role in having a healthy life. Check out all of the aforementioned products at eVitamins, and browse the rest of our selection of wellness essentials. Come back tomorrow for more health news, and have a great day!

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The Basics of Heat Stroke

By Petra Trudell, Managing Editor on Tuesday, May 26, 2015

 Heat stroke can come on quickly. Knowing the signs and symptoms can help you protect yourself and your family as the weather heats up.

Have you ever stayed out in the sun just a bit too long? Did you feel dizzy, tired or weak? If so, you may have been suffering from the early stages of heat stroke, which is a condition not to be taken lightly -- the Centers for Disease Control and Prevention (CDC) estimates 675 people die annually from exposure to extreme heat. 

Knowing the signs and symptoms and how to prevent heat stroke from occurring so you can enjoy the great outdoors all spring and summer long.

What Is Heat Stroke?
According to the Mayo Clinic, heat stroke is a condition brought on by long-term exposure to high temperatures and/or physical activity, which cause the body to overheat. This excessive exposure impairs the body's ability to cool itself down and an individual is said to be experiencing heat stroke when their body temperature reaches 104 degrees Fahrenheit/40 degrees Celsius or higher. 

In addition to a high body temperature, the symptoms of heat stroke are:

1. Muscle cramps <-- often the first sign
2. Nausea and/or vomiting
3. Redness of the skin
4. Confusion or irritability
5. Slurred speech
6. Hot, dry skin (caused by exposure to hot weather) or very clammy, cool and damp skin (caused by exertion)
7. Seizure
8. Headache
9. Racing heartbeat
10. Quick, shallow breathing
11. Thirst
12. Fatigue
13. Dark urine

The key to reducing the damage heat stroke can cause to the body's vital organs and muscles is to seek medical attention as soon as possible. If left untreated, heat stroke can also be fatal. If you've been in a very hot environment or a long time and notice any of these symptoms, it's best to get checked out right away.

Who Is at Risk for Heat Stroke?
According to the National Institutes of Health (NIH), anyone who is exposed to high temperatures or exerts themselves for a long period of time can be at risk for heat stroke. However, extra special attention must be paid for the elderly and children as well as anyone with a medical condition that impacts their body's ability to regulate temperature including heart disease, lung disease, kidney disease and obesity. 

If you suspect someone you're with is suffering from heat stroke, the first thing to do is call for an ambulance. While you're waiting for help to arrive, do what you can to cool them off -- get them in a cool place out of the sun and have them lay down, elevate their feet above their head, remove any excess clothing, give them a drink with added electrolytes, get them into a tub of cool water or otherwise get them wet with cold water or use ice packs.

How to Prevent Heat Stroke
The best way to prevent heat stroke is to limit your time in the sun or in an otherwise hot environment, especially if you're engaged in any physical activity. Always be cognizant of the weather forecast when planning a day outside. When exercising -- in any temperature -- dress in layers of breathable, moisture-wicking clothing you can quickly remove if needed. Always keep water handy no matter where you are and what you're doing -- staying hydrated is essential to help the body maintain an ideal temperature.

For more of the latest health news and information to keep you and your family safe and healthy all year round, check back tomorrow!

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Vitamin E for Healthy Muscles

By Rachel Zachar, Contributing Writer on Friday, May 22, 2015

New research shows that vitamin E may be able to provide support for your muscles. Keep reading to find out more.

As an antioxidant, you're probably already aware of all of the free radical-fighting properties that vitamin E contains. Now, new research shows that vitamin E may be able to help support healthy muscles. Let's take a look at how this essential nutrient may be able to help you keep your muscles in great shape.

Background of Vitamin E
This fat-soluble nutrient is found in oils, fats and many food products. It's primarily considered an antioxidant that can aid with scavenging free radicals from the body and assisting with the production of red blood cells, which are needed for normal body function and overall health. Vitamin E is also critical for boosting immunity and providing defensive support against bacteria, viruses and sickness that may occur as a result.

The Study
While it has long been theorized that vitamin E may be able to provide some benefits for muscles, the details regarding how it accomplished this feat were mostly unknown. However, a new study published in the journal Free Radical Biology and Medicine  illustrated that taking vitamin E may be able to provide support for plasma membrane repair, a process that is essential for preventing muscle breakdown. Though it may sound destructive, muscle tears need to happen in order to stimulate repair and ultimately growth. In addition to reducing the amount of free radicals in your body that may impede normal muscle healing, vitamin E may also play a part in stopping plasma membranes from leaking their contents into the body, which leads to muscle wasting--or atrophy--when it occurs over a long period of time. 

This study established results based on the findings of rat observations. Rats were made to run downhill on a treadmill and they were separated into three groups based on the food they were given: normal food, food with vitamin E supplemented, and food deprived of vitamin E. The chosen exercise of running downhill on a treadmill was significant because of the level of difficult it poses for muscles, causing them to contract and lengthen at the same time; this process often incites soreness as a result. Out of the three groups of studied rats, the ones that were fed food without vitamin E exhibited a harder time running on the treadmill and punctured plasma membranes of muscle cells. The two other groups of rats--who were fed normal food and food enriched with vitamin E--were shown to have better running abilities and also showed no signs of permeated membranes. 

What This Means
While more studies are needed to come to a definite conclusion regarding the specifics of just how significant a role vitamin E may play in muscle growth, the results of this study seem promising. Vitamin E supplements may be something to consider if you are a bodybuilder or athlete who is concerned about healthy muscle growth or simply maintaining the muscles you already have. Additionally, this study suggests that vitamin E supplementation may be able to be considered in the future for its connection to muscular dystrophy and muscle weakness related to diabetes. 

Pick up your vitamin E supplements and other health products to help you maintain overall wellness at eVitamins today.

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The 10 Best Foods to Combat Stress

By Petra Trudell, Managing Editor on Thursday, May 21, 2015

Are you overstressed? If so, consider adding these superfoods to your diet to help you ditch the anxiety.

Being stressed out all the time can have more than one negative side effect. Stress can impact sleep quality, weaken the immune system and lead to breakouts, wrinkles and weight gain. No fun, right? The answer, however, to your stress and its impact on the body can may be found in your kitchen of all places.

If you're constantly feeling stressed and want to help defend your body against the side effects of stress, consider adding more of these foods into your diet:

Stress-Fighting Food No. 1: Blueberries
How It Combats Stress: Antioxidants to enhance the body's natural defenses and improve our responses to stressors. Also known as adaptogens.
How to Try It: Blend them up in a smoothie with vanilla protein powder, unsweetened almond milk and flaxseeds (which also provide inflammation-fighting omega-3 essential fatty acids).

Stress-Fighting Food No. 2: Dark Chocolate
How It Combats Stress: May lower levels of cortisol, the stress hormone, and provides an additional boost of antioxidants.
How to Try It: Melted and drizzled over one serving of fresh strawberries.

Stress-Fighting Food No. 3: Dairy Milk
How It Combats Stress: B vitamins, vitamin D and calcium to reduce anxiety and help you wind down.
How to Try It: Warmed up with a pinch of cinnamon to better regulate blood sugar just before bed.

Stress-Fighting Food No. 4: Oatmeal
How It Combats Stress: Assists the body in producing serotonin, also known as the happy hormone, to reduce stress and anxiety.
How to Try It: Prepared with cinnamon and fresh apples to keep blood sugar stable.

Stress-Fighting Food No. 5: Oranges
How It Combats Stress: Vitamin C to lower blood pressure and cortisol and provide antioxidant protection for the body's cells against the effects of stress.
How to Try It: On top of a salad made with dark, leafy greens (see next point).

Stress-Fighting Food No. 6: Pumpkin Seeds
How It Combats Stress: Provides zinc to boost the immune system and support cognitive health as well as magnesium, a mineral that calms the central nervous system.
How to Try It: Combined in a trail mix with oats, walnuts (which also provide calming magnesium), dried goji berries and cacao nibs.

Stress-Fighting Food No. 7: Asparagus
How It Combats Stress: Folic acid, a B vitamin shown to support cognitive health and reduce stress.
How to Try It: Roasted with just a light misting of extra virgin olive oil for omega-3s and fresh lemon juice for more vitamin C.

Stress-Fighting Food No. 8: Cashews
How It Combats Stress: Also loaded with zinc to reduce anxiety and help you feel more at ease.
How to Try It: Ground into cashew butter that can be spread on sprouted bread before a workout.

Stress-Fighting Food No. 9: Avocado
How It Combats Stress: Anti-inflammatory omega-3s to calm you as well as fiber to fill you up and keep you energized to combat that drained feeling.
How to Try It: Blended into a green smoothie for a creamy texture.

Stress-Fighting Food No. 10: Dark, Leafy Greens
How It Combats Stress: Whether it's kale, spinach or mustard greens, any dark green will provide minerals like calcium and magnesium to calm the central nervous system.
How to Try It: Either in that salad or baked to make a more nutritious chip.

Add more of these foods to your weekly diet and see how they impact your stress level. You'll be reaping all their nutritious benefits no matter how you enjoy them.

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