IF 101: An Overview of Intermittent Fasting for Fat Loss

Top 25 Questions About Isagenix and Nutritional Cleansing

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Emulsification is a method of processing food or food particles that allows your body to effectively absorb and use the product. The espoused theory for the results was that the higher caloric intake early in the day led people to snack less often and lowered caloric intake overall. And then fast on Sunday. Here is the protein study. I tend to use different methods, depending upon how my week looks, hence the flexibility of it. Elderberry Also referred to as sambucus nigra, elderberry is used as an antioxidant to support cardiovascular health and the immune system,. WH Freeman and Company.

Nutrients & Supplements Topics

Protein Foods: 8 Health Benefits of Foods High in Protein

In addition to providing the protein you need, Hemp is also a good source of essential fatty acids. Extremely popular in Ayurveda, holy basil also known as Tulsi can be used as an adoptogen tea or supplement to help manage stress and support adrenal gland health.

Holy basil has many health benefits including immune support and bad breath. Holy basil has Vitamins C and A, as well as other antioxidants, which can help to combat free radical damage. A form of alternative medicine based on the idea of" like cures like". It is safe to use on children, pregnant and nursing woman, adults and pets, and has none of the side effects of many traditional medications. These products are made from natural substances and are FDA regulated.

Homeopathic remedies can be used for general colds, ear infections, migraines, asthma, and joint support. Homocysteine is a metabolite of the amino acid methionine. Elevated levels of homocysteine may be associated with a higher risk for cardiovascular disease. Folic acid, vitamins B6 and B12 are essential for the metabolism of homocysteine. Also known as Epimedium, is often used to support healthy libido and support sexual wellbeing.

The name comes from the story that centuries ago, Chinese goat farmers noticed that when their goat ate the Epimedium plant they noticed an increase in their sexual activity. A naturally occurring carbohydrate in the human body, hyaluronic acid is present in large amounts in the spaces between skin cells where it provides moisture, firmness and suppleness to the skin.

Hyaluronic acid is present in the eyes, as well as joint spaces, and can act as a lubricant and shock absorber. A process by which a chemical compound is split into smaller units in the presence of water, for example sucrose is split into glucose and fructose. Short for international units, IU is a unit of activity or potency of a particular substance. This measurement is used for fat soluble vitamins, certain hormones and enzymes.

Derived from the breakdown of compounds found in cruciferous vegetables, I3C molecules can combine with each other to form a number of products to support hormone balance. A naturally occurring nutrient that is used to form phospholipids in the body. It is needed for proper functioning of the brain and cells, as well as for nerve growth and nerve communication, and liver. It also helps to produce lechithin, which is a type of lipid that is responsible for producing cell membranes and increasing absorption of thiamin and Vitamin A in the body.

Iodine is an essential trace mineral required for only a single function, the production of thyroid hormones. However, the numerous biological functions that require thyroid hormones, means that iodine plays an important role in a wide range of metabolic and developmental functions in the body.

Iron is an essential trace mineral required from numerous biological functions. Iron is a component of hemoglobin and therefore essential for the transport of oxygen throughout the body. Iron is also involved in cellular energy production and is a component of important antioxidant enzymes. This oil contains many vitamins and minerals that are essential for healthy skin and hair, including Vitamins E and B, as well as copper, zinc, selenium and iodine. You can use the oil as a face moisturizer, hair conditioner, acne gel or even cuticle oil.

Kava Kava is an herb that for centuries has been used as a ceremonial drink in the Pacific Islands. In traditional ceremonial uses, kava is most known for its relaxing qualities. Kava Kava can promote relaxation and support emotional well-being. Kava Kava can be taken in pill or capsule form, as well as in a tincture or tea form.

Kefir is a cultured milk product that is more tart and sour then yogurt and is usually sold as a drink. The lactic acid bacteria found in kefir turns the lactose from the dairy into lactic acid, yielding a lower lactose content then regular milk. Kefir contains roughly 30 different microorganisms, making it a source of probiotics to support digestive health.

A protein that acts as key structural material in making up the outer layer of human skin, hair and nails. A traditional fermented Korean side dish that is made of various vegetables, including cabbage, onions and carrots, as well as various spices and seasonings. Kimchi is a source of B vitamins, Vitamin A as well as several minerals such as iron, calcium and selenium and can be eaten to support digestion.

Referred to as the "health elixir" in traditional Chinese medicine, it is a fermented tea that is used as a probiotic beverage. Traditionally kombucha is made from fermented black or green teas and naturally contains B vitamins, enzymes, antioxidants, and polyphenols. Kombucha can support digestion, immune health, and the creation of beneficial bacteria. This provides bulkier stool that allows passage through the colon to be more smooth and require less strain and pressure.

This can also support blood glucose levels already in the normal range. Its scientific name is Panax ginseng, which is the species from which Korean ginseng is produced. The word panax is formed from Greek roots meaning "cure-all,:. Considered an adaptogen herb, Korean ginseng also known as Asian ginseng promotes overall vitality and longevity. Korean ginseng helps the body adapt to stress and supports energy production.

Krill are shrimp-like crustaceans that serve as a food source for larger marine life such as whales, seals and penguins. Arginine is an amino acid that is used to support the production of nitric oxide.

Nitric oxide is a powerful vasodilator which helps promote the relaxation of blood vessels and supports circulation and heart health. L-carnitine is derived from an amino acid and is found in nearly all cells in the body. Carnitine plays a major role in cellular energy production, helps support heart health and may help promote exercise recovery.

A sulfur containing non-essential amino acid, cysteine is found naturally in meat, eggs, dairy and wheat germs. Gluathione helps to recycle vitamins C and E, providing antioxidant support to the body.

Tyrosine is an amino acid that is used by the body to synthesize thyroid hormones, neurotransmitters and the skin pigment melanin. A type of beneficial bacteria that lives in our digestive, urinary and genital system.

Mainly found in our small intense, supplementing with this strain of bacteria can support digestive health. Women can take lactobacillus to support vaginal and urinary tract health. A necessary component of every cell in the human body, lecithin protects the integrity of cells and membranes. This phospholipid is produced naturally in major organs including the heart, liver and kidney, but can also be taken as a supplement.

Lecithin can support cardiovascular health, and as a source of choline, help provide neurological benefits to the brain and memory. Polyphenols that are found naturally in plants. Lignan precursors are found in food naturally including flax seeds, sesame seeds, legumes as well as fruits and vegetables.

Lingans are as source of fiber which support healthy cardiovascular functioning. The fiber found in these lingans also may improve digestive health and blood sugar regulation. Lutein is a carotenoid found in green leafy vegetables, egg yolk and marigold flowers. Lutein is concentrated in the macula, the portion of the retina responsible for central vision. It helps filter blue light which could otherwise damage the delicate structure of the eyes.

Lycopene is an antioxidant compound that gives tomatoes and certain other fruits and vegetables their characteristic color. It is one of the major carotenoids in the diet of North Americans and Europeans.

Lysine is an essential amino acid that is required for carnitine synthesis; important for fat metabolism. Lysine is also essential for the production of collagen, a key building block of bone, muscle, tendons and cartilage.

An abbreviation for methyl-sulfonyl-methane, this organic compound is the third largest nutrient found in the human body. MSM is known for joint support and immune support. MSM may improve joint flexibility, reduce stiffness, pain and swelling and improve circulation.

The sulfur present in MSM also aids in producing collagen and keratin, both of which are important for healthy hair and nails. Magnesium is an essential mineral and cofactor required for hundreds of chemical reactions in the body. These reactions include those that involve cellular energy production , DNA synthesis, nerve impulse conduction and muscle function. Magnesium is a mineral that provides support for normal, healthy muscle and nerve function. Magnesium glycinate is made up of magnesium and glycine.

This form of magnesium has been chelated, or chemically bound to the glycine to aid in transporting the mineral through the intestinal wall. This produces a more absorbable form of magnesium for supplemental use. Manganese is an essential trace mineral.

Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, and is a component of antioxidant enzymes. A tropical fruit that has been popular for centuries in various Asian countries to support overall health.

Mangosteen contains a class of naturally occurring polyphenol compounds known as xanthones, which help support cardiovascular health. Mangosteen contains vitamin C, as well as B vitamins, magnesium, potassium and zinc, all which can provide immune support and antioxidant support. Manuka honey contains a special ingredient, originally named UMF Unique Manuka Factor which is a global standard used to measure the strength of Manuka.

Manuka can be applied topically as well as used medicinally and taken internally. Manuka honey contains amino acids, and B vitamins, as well as magnesium, zinc, potassium and iron. Melatonin is a hormone produced in the brain by the pineal gland from the amino acid tryptophan. Melatonin is involved in circadian rhythm the internal body clock and regulation of diverse body functions, especially sleep. Methylcobalamin is an active coenzyme form of vitamin B Vitamin B12 is important for normal healthy cell growth, nerve structure and energy production.

Milk Thistle, a plant belonging to the daisy family, is native to the Mediterranean regions and grows in Europe, North America, South America, and Australia.

Milk Thistle contains the antioxidant silymarin, which helps protect the liver against free radical damage.

Minerals are elements that are made in the Earth that cannot be made by living organisms. Plants get minerals frOm the soil, and most of the minerals in our diet comes from the plants we eat. Some of the more common minerals you will find in supplements include calcium, chromium, copper, fluoride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium chloride and zinc.

Molybdenum is an essential trace mineral. It serves as a cofactor for enzymes involved in sulfur amino acid metabolism, uric acid antioxidant production and the metabolism of fats and carbohydrates.

Native to the Himalayan mountain region of northern India, the leaves of this tree can provide nutritional benefits through ingestion or supplementation for overall health. Moringa contains protein, beta-carotene, vitamin C, as well as potassium and calcium.

Moringa also contains antioxidants and polyphenols to provide antioxidant support. Multi-mineral supplements generally combines a variety of minerals in one convenient formula, as well as trace minerals that are required for normal growth and maintenance of the body and its cellular activity.

A multi-vitamin contains a combination of minerals, vitamins and nutrients in a supplement form. Multi-vitamin supplements can increase nutrient intake, and support overall health in the body. NAC is a form of the amino acid cysteine. Cysteine acts as a sulfur donor and plays a role in the synthesis of the antioxidant glutathione. Neem is an evergreen tree that grows in the Indian subcontinent. Neem is said to support immune health, as well as skin health. Extract of neem has astringent properties that can be applied topically for skin.

Brain chemicals that transmit signals and information from one nerve cell to another. Adrenaline, dopamine, serotonin and endorphins are all examples of neurotransmitters in the body. Niacin is an essential B-vitamin. It is required for the synthesis of coenzymes involved in the metabolism of carbohydrates, fats and proteins. A form of Vitamin B3 which your body converts Niacin into Niacinamide.

Niacinamide is a water-soluble vitamin, and it tends to be less irritating than Niacin, which can cause skin flushing. Niacinamide does not have the same vaso-dilating, or blood-vessel widening effects that niacin has. They may promote blood flow to working muscles, helping to support your workout.

Shop Nitric Oxide Boosters. Niacin, water soluble B vitamin, may cause skin irritation and skin flushing due to its blood vessel widening effects. No flush niacin is slow released version, which preventing the onset of the vaso-dilating skin irritating effects. The body breaks down this version of the vitamin differently, and it enters the blood stream at an extremely slow rate.

Flush free niacin may not be as effective in supporting cardiovascular health. Shop No Flush Niacin. Non-stimulants work on neurotransmitters, or chemicals in the brain that transmit nerve impulses. Non-stimulants are often used to deal with attention and hyperactivity. Of all the whole grains, Oat Bran is one the highest in soluble fiber. The soluble fiber in Oat Bran helps promote regularity and supports cholesterol levels already in the normal range. The olive tree provides the health benefits of olive leaf extract.

Olive leaf extract provides immune support due to the leaves high polyphenol content, which provides antioxidant support. The plant compounds found in this extract also support healthy blood pressure and blood sugar levels, combat oxidative damage and cognitive support.

Omega-3 fats help to support heart, brain and eye health. Also referred to as gamma linolenic acid GLA is a fatty acid that can support overall health, as well as healthy glucose levels, joint pain, asthma and weight management. GLA is a plant derived fatty acid that is abundant in certain plants such as evening primrose, borage and black currant. GLA may help support health and hormone balance. Part of the unsaturated fat family, Omega 9 is commonly found in vegetable and animal fats. They may support healthy cholesterol levels.

Derived from the leaves of oregano, and a member of the mint family, oregano oil can be used internally or applied topically. The essential oil of oregano can be used in aromatherapy. Oregano oils contain phenols, which act as antioxidants in the body, helping to scavenge free radicals.

Oregano oil can also promote digestion by increasing secretion of digestive juices. A non essential amino acid, ornithine can support muscle synthesis and weight management. Ornithine is often combined with another amino acid, arginine, to support healthy body composition.

Ornithine also aids in removing ammonia from the liver, which can provide health benefits to the liver. A homeopathic medicine that may help with flu symptoms, Oscilloccinum gives you a different, more natural way to get symptom relief. PABA is most popularly known for its effectiveness in sunscreen when used topically. Taken as a supplement PABA can support healthy skin and hair pigment. PABA can be made naturally in the body by intestinal bacteria.

Referring to the Paleolithic era, Paleo is a diet and lifestyle that mimics eating how our ancestors ate. Paleo focuses on whole real foods and tries to avoid processed carbohydrates, sugar, dairy, wheat and grains.

Paleo friendly foods include lean proteins, fruits and vegetables, healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass fed meat, as well as occasionally allowing some roots and tubers and raw dairy and grass fed butter. A derivative of vitamin B5, pantethine plays an important role in the metabolism of proteins, carbohydrates and fats.

Pantethine is the more active form of pantothenic acid, and is found naturally in broccoli, sunflower seeds and cauliflower. Once ingested pantothenic acid forms pantethine, which is then further converted into co-enzyme A, which plays a role in metabolism. Also known as B5, may help support adrenal gland and nervous system functioning.

B5 is vital for the metabolism of carbohydrates, fats and proteins, as well for the synthesis of Coenzyme A, a vital enzyme in the body that deals with breaking down fatty acids. You can find B5 naturally in whole grains, eggs, meat, avocado, yogurt and legumes. Naturally found in the leaves, latex, roots and fruit of the papaya plant, papain enzymes can be used to support the breakdown of proteins and play a role in the digestive process.

With a great amino acid profile and high Lysine content, Pea Protein deserves a serious look from meat, chicken and fish loving people out there.

Pectin is a naturally occurring fiber found in some fruits and vegetables. It helps support digestive health by promoting regularity. Phosphatidylcholine, or PC for short, is a member of the phospholipid family of compounds. PC is a main component of all cell membranes, and is a major supplier of choline in the body, which is a precursor to the neurotransmitter acetylcholine. Acetylcholine is necessary for brain and nerve functioning. PC supplementation may support cognitive function.

A phospholipid, or type of fat, found in cell membranes, with highest concentrations found in the brain. Phosphatidylserine is used to support healthy cognitive function. Phosphatidylserine increases communication between cells in your brain by increasing the number of membrane receptor sites for receiving messages, as well as modulating the fluidity of cell membranes. A vegan and vegetation alternative to get protein instead of taking animal protein.

Some examples of plant proteins include rice, hemp, and pea protein. Ideal for those who are looking for meat and dairy free protein sources. Naturally occurring substances found in plants, these are present naturally in small amounts in many fruits, vegetables, nuts and seeds.

Plant sterols may support cardiovascular healthy, as well as cholesterol and blood lipids specifically elevated LDL levels. Plant sterols seem to work by their ability to interfere with cholesterol absorption, allowing less cholesterol to pass from your intestines into your bloodstream. Chemicals found in plants that have antioxidant properties and can support overall health. Polyphenols can be found in food sources such as apples, berries, cherries, dark chocolate, onions and green tea.

Polyphenols can protect cells from free radical damage. Post-workout and Recovery supplements are formulated to support and replenish the body quickly with protein, carbs and other key nutrients and cofactors.

Potassium is an essential mineral found in high amounts in fruits and vegetables. Potassium is critical for normal heart and nerve function, muscle contraction and fluid balance. Pre-Workout formulas can help give you the boost you need to go harder and last longer during your workouts.

They can also help you stay focused through your workout. Prebiotics are non-digestible carbohydrates and fibers that stimulate the growth of beneficial bacteria in the gut.

Prebiotics act as food for the microbiota that supports healthy digestion, which includes inulin, oligofructose, fructooligosaccharides, and galactooligosaccharides. Natural sources of prebiotics include chicory root, raw garlic, onions, Jerusalem artichoke, raw bananas, and leeks. Prenatal vitamins are a great option for expecting moms.

Taking a prenatal vitamin can support a healthy pregnancy. This vitamin is especially important if you are a mom who is vegetarian or vegan, have certain blood disorders, have had bypass surgery or are having twins. Prenatal vitamins often contain additional levels of two critical nutrients for growing babies, folic acid and iron. Probiotics are "friendly" bacteria that are typically found throughout the digestive system.

These bacteria help promote digestive and immune health. Proteins are made up of long chains of amino acids and are required for hormone, enzyme, antibody, muscle and tissue production.

There are 20 different amino acids in total. Protein is also important for transporting molecules within cells and throughout the body. Proteins are also required for structural components of body tissues, such as hair, collagen and muscles.

You can get protein from food sources, such a beef, poultry, eggs, nuts or from supplemental forms such as protein powders. Also called protease, are any group of enzymes that function in the body to digest and break down proteins into their amino acid components.

Proteolytic enzymes are found in bacteria, certain type of algae and plants. Psyllium is a soluble fiber is used primarily as a gentle bulk forming laxative. Psyllium helps promote regularity and supports cholesterol, blood glucose and triglyceride levels already in the normal range.

Pyruvate is a byproduct of glucose, which is a main source of energy for the body. Supplementing with pyruvate can enhance the transport of glucose to the muscle cells during exercise, and increase recovery, both which are important for endurance athletes and gym goers alike. Quercetin belongs to a group of plant pigments called flavonoids. Flavonoids are antioxidants that help scavenge free radicals in the body and protect cell membranes. Quercetin is found naturally in apple skins, onions, tea and red wine.

Red Yeast rice is made from yeast Monascus purpureus grown on rice. It is a dietary staple in some Asian countries. Red Yeast rice is used in traditional Chinese medicine. It helps support cholesterol levels already in the normal range and promotes heart health. Shop Red Yeast Rice.

A mushroom extract that can support overall health and longevity throughout the body. Reishi can support healthy function of cells, as well as provide immune support and antioxidant support. It can also support healthy mood.

Resveratrol is found in red grapes, red wine, peanuts and many other foods, resveratrol has demonstrated significant antioxidant properties and helps support cardiovascular health. Categorized as an adaptogen herb, rhodiola is said to support a healthy stress response in the body, specifally with the adrenal glands and central nervous system.

There are over species of Rhodiola, and Rhodiola rosea is generally considered preferable, due to the presence of rosavins. Rhodiola promotes overall well-being and energy and immune support. Riboflavin is an essential B-vitamin that functions as a coenzyme in reactions that involve cellular energy production. A friendly less allergenic alternative for protein lovers that is soy, dairy and gluten free, rice protein contains protein and other essential nutrients, and can support healthy weight management, muscle synthesis and exercise.

Rose hips are the seed pods of the rose plant. Rose hips are known for their vitamin C content and can provide immune and antioxidant support helping to fight free radical damage. Royal jelly is a milk like secretion made by the worker bees that serves as the sole food for queen bees. When bees are first born they are fed royal jelly directly from the worker bee so they can survive the first few days of life.

Royal jelly contains a variety of nutrients including calcium, iron, potassium as well as 17 different amino acids, and B Vitamins. Supplementing with royal jelly may provide immune, digestive and energy support, and energy balance.

Rutin is a flavonoid found in citrus fruits, apples and berries. It works as an antioxidant within the human body and helps support cardiovascular health. S-adenosyl methione SAMe is a methyl-group donor involved in the biosynthesis of hormones, neurotransmitters, nucleic acids, proteins, and phospholipids. SAMe may help support mood and joint health. Also referred to as S.

It is known to support digestive health and regularity. S boulardii is often used to supplement those who are lactose intolerant and or are experiencing l yeast imbalances. A healthy cooking oil alterative suitable for high heat cooking, safflower oil is extracted from safflower seeds. A palm like plant with berries, saw palmetto is known for its properties in supporting prostate health..

A tree-like shrub that is native to Asia and Northern Europe, grows in sandy coastal areas, as well as dry mountain riverbeds. Sea buckthorn contains fatty acids including omega 3, 6, 9 and 7 that can support healthy skin and hair and is often used for cosmetic purpose. Sea buckthorn is also used in Traditional Chinese Medicine to support digestive and circulatory health.

Selenium is a trace mineral and is essential for normal development, growth, and metabolism because of its role in the regulation of thyroid hormones. Selenium is also a component of antioxidant enzymes such as glutathione peroxidase. Serotonin levels can play a role in sleep, memory, appetite and mood. You can naturally raise serotonin levels through exercise and incorporating foods rich in tryptophan, which is a precursor to serotonin, such as brown rice, legumes, bananas and protein such as turkey, chicken and fish.

A chemical that is isolated from the digestive tract of Japanese silkworms, Serrapeptase acts as a proteolytic enzyme which can support protein digestion. Also referred to as SCFA, these are the end products of fermentation of carbohydrates and fibers in the colon. SCFA's include acetic, propionic, and butyric acid and are produced by the guy. Butyrate in particular is the major energy source for colon cells. Natural sources include grass-fed butter, red palm oil, pectin, and oat fiber.

SCFA's can support a healthy digestive tract and colon, immune support, and energy production. A dry powder protein alternative made from soybeans. Soy protein can be purchased as flavored or plain, and can be used as a meal replacement shake, smoothie or post workout drink. Soy protein consumption may support healthy weight management. Spirulina, a form of blue-green algae, has been found to have health benefits.

It contains naturally occurring nutrients and antioxidants. Stevia is derived from a plant. Stevia grows mainly in Paraguay and Brazil, where people use the leaves from the stevia bush to sweeten foods and beverages. Stevia has no calories and is about times sweeter than sugar in the same concentration. In traditional medicine, the stevia plant may support blood sugar regulation. One of the most popular stimulants is caffeine. Caffeine may help promote energy and focus.

A plant native to Europe and Asia, stinging nettle has been used to support sinus discomfort, digestive discomfort, skin complaints and joint pain. The prickly plant is often used as a tonic that can act as a natural cleaners. Stinging nettle is available in dried leaves, ointments, tinctures and homeopathic remedies. A dosage designed to release a supplement or nutrient at a slower rate to maintain a constant level for a specific period of time in the bloodstream.

Tart cherries contain antioxidants from five different anthocyanins, or water-soluble flavonoid, and area said to have one of the highest ratings of all fruits and vegetables in recently conducted nutraceutical evaluations and ORAC Oxygen Radical Absorbance Capacity. Supplementing with tart cherries can provide antioxidant support as well as workout recovery and joint support.

Tea tree oil, also called melaleuca oil, is made from the leaves of the tea tree plant, which is native to Australia. It is most popularly used topically on the skin. Tea tree oil can also be used for aromatherapy. Shop Tea Tree Oil. Testosterone plays a role in sperm production, libido, creation of red blood cells, as well as mood support and cognition.

Testosterone may play a role in body composition, by supporting lean muscle mass, supporting healthy weight management and increased bone density. Meaning fat burning, thermogenic supplements are designed to support weight management. Many thermogenic products contain stimulants that support energy levels and increased blood flow. Thiamin vitamin B1 is an essential nutrient that plays an important role in the metabolism of carbohydrates, fats and proteins.

It is a key nutrient for cellular energy production. Commonly called vitamin E, tocopherols are naturally occurring chemical elements.

Vitamin E contains ocopherols, with the most common from being called alpha- tocopherol. Tocotrienols are part of the Vitamin E family of compounds.

They exist in four different forms; alpha, beta, gamma and delta Tocotrienol. Although found in smaller amounts in the body, Tocotrienols are important antioxidants that help support heart health. Tonalin is a brand of CLA conjugated linoleic acid that has been shown to help support an increase in lean body mass and loss of body fat. Tribulus can be taken to help preserve lean muscle mass, promote sexual well-being and increase strength and muscle recovery.

Ubiquinol is an active form of Coenzyme Q Most of the coenzyme Q10 found throught the body is in the ubquinol form. Ubiquinol is cofactor for the energy producing pathways of cellular metabolism and is a powerful antioxidant.

The tenth cranial nerve that extends from the brain stem to the abdomen which regulates several involuntary and unconscious bodily functions, such as digestion and heart rate.

This nerve is part of the enteric nervous system, which has been referred to as the second brain. This herb is native to Europe and parts of Asia, and the root is used for supplemental purposes.

Valerian is used to support calmness as well as promote restful sleep. Means a plant based diet generally, there are several kinds of vegetarian diets; lacto-vegetarian- diet excludes meat, poultry or fish, but dairy products such as milk, cheese and yogurt are included.

The most common type of pro-vitamin A is beta-carotene. Vitamin A is required for maintaining healthy skin, hair, teeth, skeletal and soft tissues as well as mucus membranes.

Vitamin A can also be referred to as retinol because it produces the pigments in the retina of the eye. Beta-carotene also acts as an antioxidant in the body, protecting cells from oxidative damage and free radicals. A group of 8 different vitamins, B vitamins work together to support cardiovascular and nervous system health, energy levels, metabolism and mood support. B vitamins also help your body make energy from the foods you eat. Also known as cobalamin, B12 plays a role in the production of myelin sheath, the outer covering of nerves.

B12 is required for fatty acid metabolism, energy production, digestion and food absorption. Without adequate amounts of B12, you can feel low on energy, experience mental fatigue, mood changes, and sleep difficulties. Also known as riboflavin, B2 isB2 is used for the coenzyme processes in the body. These coenzymes have a vital role in both building protein tissue structures and in the production of energy. Lack of riboflavin results in cracked skin around the mouth and on the lips, and irritation of the eyes.

Shop Vitamin B-2 Riboflavin. Vitamin B6 function function in the reactions of amino acids and the overall metabolism of protein; vitamin b6 plays over different functions in your body, from sleep to metabolism.

They are required for making neurotransmitters and are important in the activity of the central nervous system. Also known as thiamin, functions as part of the coenzyme in the body. This enzyme allows energy to be utilized from both glucose and fatty acids. This energy is important for several aspects of growth and metabolism. When there is not enough thiamin in the body, several problems can occur. The GI tract may have trouble secreting hydrochloric acid and the affected nervous system may cause irritability, unusual tiredness, and diminished reflexes.

Shop Vitamin B1 Thiamine. Also known as niacin, this B vitamin is required for the production of sex and stress related hormones in the adrenal glands. Niacin also helps to support circulation in the body and the cardiovascular system, which may improve blood lipid and blood glucose levels.

Severe deficiencies can cause a condition known as pellagra, which is characterized by cracked scaly skin, dementia and diarrhea. An antioxidant and water soluble vitamin that is required for skin, bone and connective tissue health, as well as immune support. Vitamin C supports immune health and aids the body in iron absorption. Vitamin C helps in the production of collagen, an important skin, cell and blood vessel component.

Vitamin C may protect cells from damaging free radical. You can get vitamin C from fruits and vegetables, including red and green peppers, tomatoes, and broccoli.

Shop Vitamin C Complex. Because it helps the body absorb calcium. Vitamin D is also important for immune function. Known as ergocalciferol, is found in plant foods; this form however is quite inactive and requires the passing through the liver or kidney to be assimilated properly in the body. Vitamin D3 is a fat-soluble vitamin that functions as a regulatory steroidal hormone, influencing over 2, genes in the body.

Vitamin D3 can be made by human skin when it is exposed to sunlight. Vitamin D3 can provide support for bone health, immune support, and promote increased absorption of calcium. Vitamin D3 is the preferred form of Vitamin D for the body; it is identical to the type made by the body when exposed to UV sunlight.

An important vitamin and antioxidant for immune support, is a fat soluble vitamin that may help protect cells against free radical damage. The term vitamin E actually encompasses a group of 8 compounds, called tocopherols and tocotrienols. Vitamin E is necessary for structural and functional integrity of skeletal, cardiac and smooth muscle cells. Vitamin E also assists in the formation of red blood cells. A fat soluble vitamin, vitamin k2 is also known as menaquinone. Vitamin k2 can be produced by bacteria in the intestines, and is k1 is the form generally found in foods also found naturally in foods such as raw dairy, natto, egg yolks and liver.

Vitamin k2 supports healthy bones, cardiovascular health and maintenance of strong bones. Vitamin k is necessary for bone-forming cells, also known as osteoblasts, to activate osteocalcin, which is a protein that helps bind calcium to bones. K2 is required for bone, cardiovascular, skin, brain and prostate health. K2 acts as a co-pilot to other bone building nutrients.

Foods that are high in K2 include natto, egg yolk, chicken liver, hard cheese and ground beef. When you have an incredibly fast metabolism, it can be hard to gain the muscle you want. Add a shake or two to your regular diet and exercise routine, and you may have an easier time increasing lean muscle mass. Whey protein is a complete protein which means it has all of the amino acids.

It also contains branched chained amino acids which are different from other amino acids in their ability to promote muscle growth because they can be metabolized directly into muscle tissue. Whey protein contains a high level of leucine, which promotes the synthesis of muscle protein and muscle growth. Whey Protein Isolates contain the highest percentage of whey protein. It is virtually free of lactose, carbohydrates, fat, and cholesterol. Shop Whey Protein Isolate. A whole food multi-vitamin takes isolated nutrients and cultures them in a medium to make a more complex and complete multi-vitamin.

These whole food compounds may be more easily absorbed by the body. This type of multi-vitamin is whole food based and may help maintain good health. Shop Whole Food Multivitamin. A topical astringent that is made from the bark and leaves of the North-American witch-hazel shrub. The leaves, bark, and twigs of witch hazel are high in tannins, or naturally occurring polyphenols. Witch hazel is most commonly used topically for healthy skin. A sugar alcohol, is naturally found in small amount is fruits and vegetables.

It is a common ingredient in many sugar free chewing gums, mints and oral care products. Xylitol can be made from tress such a birch, and contains zero fructose. Xylitol is often used to support dental health. Yerba Mate is a flowering plant whose leaves are traditionally brewed into a stimulating tea, popular throughout the Middle East and South America.

Yerba Mate contains naturally occurring caffeine and antioxidants. The name of an evergreen tree, the bark of this tree contains a chemical called yohimbine. Yohimbine can support sexual health. It is a vasodilator, which helps to expand blood vessels, allowing for easier blood flood and circulation.

ZMA contains zinc and Magnesium, two essential minerals that may support Post Workout recovery and relaxation. Well over different enzymes in the body depend upon zinc for their ability to carry out various chemical reactions.

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A Acacia Powder A type of soluble fiber that comes from the Acacia Senegal tree, acacia powder is made from the gum of the Acacia tree. Acetic acid An organic acid that is naturally found in vinegar, apple cider vinegar, pickles and sourdough bread, that can support digestion and blood glucose levels.

Acidophilus Acidophilus is a beneficial bacteria found in yogurt and fermented foods such as miso and tempeh. Adrenal glands Triangle-shaped glands located on top of the kidneys that are responsible for responding to stress, regulating salt and water balance in the body, sexual well-being, energy production and creation of sex and stress response hormones.

Algae Based Calcium This is a plant-sourced calcium derived from algae. Aloe Vera Aloe Vera is a plant whose extract is typically used topically to soothe and moisturize skin. Alpha lipoic acid Alpha lipoic acid ALA is synthesized by the body, and plays a role in cellular energy production. American Ginseng Panax ginseng, its formal Latin name, is used to support overall vitality, immunity and longevity. Amino Acids Proteins are made up of long chains of building blocks called amino acids.

Antioxidant Antioxidants are chemicals that interact with and help neutralize free radicals. Apple Cider Vinegar Apple cider vinegar is made by the fermentation of apple cider.

Arnica Arnica is one of the most common acute homeopathic remedies used. Aromatherapy Aromatherapy, also referred to as essential oil therapy, can be defined as the art and science of utilizing naturally extracted aromatic essences from plants to balance, harmonize and promote the health of body, mind and spirit.

Ascorbyl Palmitate Ascorbyl palmitate is ascorbic acid bound to palmitic acid. Vitamin C is also a key antioxidant and is important for the production of carnitine which plays a major role in the metabolism of fatty acids Shop Ascorbyl Palmitate.

Ashwagandha Also known as indian ginseng, ashwagandha is a traditional herb use in ayurvedic medicine. Astaxanthin Astaxanthin is a red-pink pigment found in various seafoods i.

Astragalus Root Astragalus is an herb native to China that has been used as an adaptogen, which helps the body adapt to stress and bring the body back to a state of homeostasis. Ayurvedic Originating in India, Ayurvedic medicine is more than 3, years old and is routed in promoting life ayurd and knowledge veda. B B-Complex B-complex is a family of essential nutrients known as B-vitamins.

Bee Pollen Bee pollen is known as a source of B vitamins, which are necessary in our bodies for energy production and metabolism. Bee Products Bee Products are a source of naturally occurring nutrients such as vitamins and minerals. Beef Protein Delivers a complete amino acid profile, as well as promotes muscle growth and workout recovery. Beta Sitosterol A plant extract, also known as a phytosterol, is found naturally in some foods including flaxseed, peanuts, olive oil and soy.

Beta-Alanine Beta-alanine is a modified version of the amino acid alanine. Beta-Carotene Beta-carotene is also known as provitamin A. Betaine A naturally occurring amino acid like compounds that works as a methyl donor.

Bifido Bifidobacteria are used as a probiotic to improve intestinal flora balance, inhibit harmful bacteria, promote digestive health and boost immune function.

Bifidobacterium bifidum The main inhabitant of bacteria found in the large intestine. Bilberry A relative to the blueberry and cranberry, Bilberry has been used for centuries medicinally and internally. Bioavailability Nutrient bioavailability is the proportion of a nutrient that is absorbed from the diet and or supplement that is used by the body for a specific biochemical or physiological function.

Bioflavonoids These are a group of naturally occurring plant compounds that are responsible for protecting your skin and cells against the damaging effects of free radicals. Biotin Biotin is a member of the B-complex family of essential vitamins. Black Cherry Black cherries are extracted from the Prunus serotina, and are rich in antioxidants, and contain vitamins C and A as well as minerals including potassium, calcium and iron.

Black Cohosh An herb that has been used by Native Americans for more than two hundred years, black cohosh has been discovered to help provide support during menopause. Black Currant A plant native to Europe and Asia, black currant extract is derived from black currant fruit or from the oil of black currant seeds. Bone Meal Bone meal is rich in calcium and phosphorus, both which are integral components of healthy bones and teeth.

Boron A vital trace mineral, boron is required for normal growth and health for the body. Brewer's Yeast Brewer's Yeast is a natural source of B vitamins, which help support nutrient metabolism and energy production.

Bromelain Bromelain is an enzyme naturally-occuring in pineapple that helps support protein digestion. Burdock Root An herb native to Europe and Asia and is a member of the dandelion family. C CFU Colony forming units-which is a way to measure probiotic potency. Calcium Calcium is an essential mineral found in a variety of foods including milk, cheese and green vegetables.

Calendula A homeopathic remedy used for skin irritation, as well as bruises, minor burns and cuts, usually applied topically and found in ointments and creams. Carb Blockers Research suggests that Carb Blockers may neutralize starch-digesting enzymes, decreasing the number of carbohydrate calories absorbed by the body. Carbohydrates Carbohydrates are used to make glucose, an essential energy molecule. Carnipure Carnipure is a brand of L-carnitine and helps support fat metabolism, energy production and exercise recovery.

Carnitine Carnitine is an amino acid like compound needed for the metabolism of fats into energy. Carnosine A small molecule composed of the amino acids histidine and alanine, carnosine can help in buffering lactic acid in the body and in improving muscle contractions.

Carotenoid Complex Carotenoid Complex offers a spectrum of natural carotenoids including betacarotene, lycopene and lutein. Carotenoids A class of more than naturally occurring pigments made by plants and algae, carotenoids act as antioxidants in the body, protecting us against cellular damage. Casein Casein is the most abundant protein in milk. Cat's Claw Also known as uña de gato , is a vine traditionally used in Peru that has been noted for its joint and immune support uses.

Cayenne Cayenne pepper is a hot chili pepper that originated in Central and South America. Chelated Mineral A chelated mineral is a mineral that is bound to an amino acid. Chia Seed Chia seeds were an important food for the Aztec and Mayans centuries ago. Chlorella Chlorella, an algae that grows in fresh water, has health-promoting nutrients. Chlorogenic acid A natural phytochemical or plant compound found in raw green coffee beans.

Choline Choline is not a vitamin by definition however, it is an essential nutrient. Chondroitin A molecule that occurs naturally in the body, chondroitin is a main component of cartilage and connective tissue which cushion the joints.

Chromium Chromium is an essential trace mineral which helps potentiate insulin function. Chromium Picolinate Chromium is an essential trace element that is required for protein, fat and carbohydrate metabolism. Cinnamon Extract Not just a spice! Colloidal Minerals Derived from clay shale deposits, Colloidal Minerals provide trace minerals such as selenium, chromium and zinc.

Copper Copper is an essential trace mineral required by the body for several important biochemical processes. Cordyceps Cordyceps, a member of the mushroom family, has been used for medicinal purposes for centuries in Traditional Chinese Medicine. Cranberry Cranberry is a small, evergreen shrub grown throughout North America. Creatine Monohydrate Creatine monohydrate can help increase cellular levels of phosphocreatine CrP in cells.

Curcumin A naturally occurring compound found in the spice turmeric, and a relative of ginger, has been used for centuries to support overall health. DHA DHA docosahexaenoic acid is an important omega- 3 fatty acid found in cold water fish such as tuna and salmon, as well as algae. DIM Diindolymethane, also referred to as DIM, is a plant compound that is found naturally in cruciferous vegetables including broccoli, cabbage, and Brussels sprouts. Dandelion Root Not just a pesky weed in your front lawn, dandelion root is full of vitamins including A, B, C and D, as well as minerals such as iron, potassium and zinc.

Dysbiosis Refers to the development of an unhealthy microbiota and a loss of the symbiotic relationship. E EPA EPA eicosapentaenoic acid is one of the omega-3 fatty acids commonly found in cold water fish such as salmon, tuna and sardines. Echinacea A popular herb used during sniffle season, echinacea is a member of the daisy family and has many immune enhancing and protective benefits. Effervescent Often found in tablet or powder form, effervescents are designed to break down quickly and create a fizzy or bubbly drink.

Elderberry Also referred to as sambucus nigra, elderberry is used as an antioxidant to support cardiovascular health and the immune system,. Electrolyte Minerals that are found naturally in your blood and other body fluids, which carry an electric charge. Emulsified Emulsification is a method of processing food or food particles that allows your body to effectively absorb and use the product. Essential Oils Essential oils are generally obtained through distillation and extraction of a plant source.

Eubiosis Refers to a healthy symbiotic relationship between the host and the microbiota. F Fenugreek The leaves can be dried and used as an herb, or the seeds can be ground into a spice, but both variations contain beneficial nutrients such as iron, magnesium, and copper, as well as B6, protein and dietary fiber.

Feverfew An herb traditionally used used for muscle tension and headaches. Flavonoids A group of plant compounds which are thought to provide various health benefits. Flaxseed Flaxseed is a source of the omega-3 fatty acid alpha-linolenic acid and fiber. Folic Acid Folic acid is an essential B-vitamin that is commonly found in leafy green vegetables, beans, nuts and fortified grains.

Forskolin An herbal extract belonging to the mint family that may support healthy body composition and weight management. Free Radicals Free radicals are unstable molecules with an odd number of electrons in their chemical stucture. Fructo-Oligosaccharide FOS are oligosaccharides that occurring naturally in foods such as onions, garlic, chicory and bananas.

Fucoxanthin Derived from brown seaweed, this carotenoid has been studied for its antioxidant and metabolic supporting properties.

GLA GLA gamma linoleic acid is an omega-6 fatty acid found certain plant oils such as, evening primrose oil, borage and black currant. Garcinia Cambogia Garcinia Cambogia contains naturally occurring Hydroxycitric Acid HCA , which may help to suppress appetite and inhibit fat production. Garlic An herb that is used widely in cooking, garlic also has medicinal benefits. Ginger A super food that has a variety of health benefits including stimulating circulation, and the production of digestive juices, as well as helping support healthy bowel movements.

Ginkgo Biloba Ginkgo biloba is known for its role in supporting healthy cognitive function. We need to eat plenty of protein foods every day to keep our metabolisms running, our energy up and our blood sugar levels stable. Grass-fed beef is one of the best high-protein foods that you can find. Grass-fed beef nutrition has been shown to reduce the risk of heart disease and improve blood sugar levels due to its protein and healthy fat content.

One chicken breast supplies over 30 percent of your recommended daily value for protein, making it an excellent high-protein food option that can easily be added to healthy lunch and dinner recipes. Chicken is also a source of B vitamins, like niacin and vitamin B6, which are important for lowering your risk of cardiovascular disease, treating diabetes, supporting the health of your brain and lowering LDL cholesterol levels.

Choose organic chicken to ensure that the chicken was fed organic food grown with no pesticides, received no antibiotics and was given access to the outdoors. It also contains beneficial minerals, including potassium, calcium, selenium and magnesium. Eating lentils is a great way for vegetarians and vegans to get enough protein in their diets. A cup of lentils checks a lot of boxes off the nutrient list, including protein, fiber, folate, manganese, iron, phosphorus, potassium and B vitamins, just to name a few.

The protein in lentils helps boost cardiovascular health, aid digestion, regulate blood sugar levels, and alkalize the body and balance its pH level. Black beans are another high-protein food that can be consumed by people following a vegetarian or vegan diet. The protein and fiber duo found in black beans also helps the body absorb nutrients and release acids into the bloodstream, which makes you feel energized and helps to cleanse your digestive tract.

Natto offers an array of health benefits due to its protein, manganese, iron, copper, magnesium, vitamin K and vitamin C just to name a few content. The smell and texture of natto take some getting used to, but I suggest that you give it a try in order to take advantage of this nutrient-dense, probiotic, high-protein food. Did you know that eggs have a complete amino acid profile?

That means eggs contain all nine of the essential amino acids that we need to get from our food. Add eggs to your diet to boost your heart health, aid in weight loss, prevent metabolic syndrome and boost skin health.

Not to mention, eggs are rich in biotin, which helps improve protein absorption. But keep in mind, to get the full health benefits of eggs , stick to organic, free-range eggs, which guarantee the hens are allowed to roam, wander, perch and have a good quality of life. Plus, free-range eggs, when compared to eggs from caged hens, contain more vitamins and omega-3 fatty acids and less cholesterol.

Adding this high-protein food to your diet can boost your immune system, support weight loss and regulate your mood. While Greek yogurt is a common go-to, I personally recommend yogurt made from goat or sheep milk. Cheeses like goat cheese and feta cheese provide a good amount of protein per serving, and they help promote nutrient absorption and supply medium-chain fatty acids that boost energy levels and help lower cholesterol. Almonds are a healthy snack that contains protein, antioxidants, unsaturated fatty acids and fiber.

Almonds nutrition , including vitamins like riboflavin and minerals like magnesium, help protect your heart from cardiovascular disease, reduce inflammation, support cognitive function, improve the health of your skin and control blood sugar levels. I recommend having almond or cashew butter and skipping the popular peanut butter. Protein is especially important after exercise, since physical activity like strength training purposefully damages muscle tissues so they can repair and grow back stronger.

For the process to happen effectively, you need some extra protein to help repair the damage. While dietary or lifestyle change must be personalized for weight loss to be effective, studies show that controlled calorie intake in association with a moderately high protein intake can be an effective and practical weight-loss strategy.

Some of the reasons this is true? High-protein foods cause increased satiety to a greater extent than carbohydrates or fats, so they can prevent overeating and snacking.

Eating protein also creates a process in the body known as thermogenesis, which requires the body to expend more energy calories in order to digest food. However, carbohydrates require much more insulin than fat or protein does. The major determinate of blood sugar levels is the glycemic index response from the foods you eat, so while eating high-carb and high-sugar foods results in fluctuations in blood sugar levels, eating protein does the opposite.

Eating foods with protein has a minimal effect on blood glucose levels and can, in fact, slow down the absorption of sugar during a meal. Proteins help neurotransmitters function and synthesize hormones like dopamine and serotonin that calm us and keep our outlook positive. Because protein helps stabilize glucose in your blood, it also prevents mood changes, irritability and cravings that can occur due to fluctuating blood sugar levels.

Proteins are needed to make enzymes, hormones and neurotransmitters that are critical for cognitive function. As your mother may have told you when you were a kid, eating a healthy breakfast sets the tone for the day and prepares you to learn and remember information. The brain requires a steady supply of amino acids in order to keep concentration, focus and energy levels up.

Studies show that when amino acid deprivation takes place, learning and coordination suffers, but once all necessary amino acids are reintroduced into the diet, learning and motor skills improve. Many studies now show that a positive association exists between eating more foods with protein and better bone health.

Recent studies in the elderly in the U. One reason this might be true is because higher protein diets balance blood sugar and tend to help prevent other heart disease-related causes, including obesity and diabetes. Research shows that a diet high in balanced amino acids from protein foods can help treat muscle loss due to aging called sarcopenia.

In the elderly, amino acid deficiencies can potentially lead to eye problems like cataracts, heart problems, muscle loss, weakness and mood changes. As you age, your body is less capable of synthesizing amino acids on its own, which is one reason why the amount of muscle you have tends to decrease over the years while fat accumulates.

This makes it even more important for you to eat plenty of protein-rich foods to support not only a healthy body weight, but to keep your memory sharp, energy up, and strength and balance in place.

Proteins are long chains of amino acids, which are essential molecules for all metabolic processes. Amino acids, such as glutamine , arginine and glycine , allow for the break down, transport and storage of all nutrients, including proteins, fats, carbohydrates, vitamins, minerals and water. Research shows that amino acids hold great promise in the prevention and treatment of many metabolic diseases, including cardiovascular disorders, infertility, obesity, diabetes and neurological dysfunction.

Without enough diverse protein food sources in your diet, you risk becoming deficient in certain amino acids. Low energy , trouble building muscle mass, low concentration and memory, mood swings, unstable blood sugar levels, and trouble maintaining or losing weight.

Proteins are used every day to keep the body going. If you are struggling with the following health concerns, it may be due to a protein deficiency:. The body can make some amino acids on its own, but the rest it must obtain from protein foods. A longer list is below, but some of my favorites include grass-fed beef, raw organic dairy, cage-free eggs and wild-caught seafood. Grass-fed beef contains special immune-boosting conjugated linoleic acid and healthy saturated fats, plus a superior nutritional content than conventionally raised beef.

Similarly, bison, venison and lamb are also good choices. What do I mean by this? Better quality animal products contain more nutrients over conventionally raised foods since the animals themselves are healthier and fed more natural, nutrient-dense diets. High-quality proteins provide more trace minerals and vitamins, healthy fatty acids, and contain far less pollutants, heavy metals, or potential synthetic hormones and antibiotics.

There are actually plenty of foods that contain plant protein. For those of you on a vegetarian or vegan diet, eat plenty of these foods to increase your protein consumption:. Hemp protein powder is another great option for vegetarians and vegans.

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