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The Best Way to Get Protein on Keto
Protein consumption is one of the highly-debated topics among nutrition experts and the ketogenic community. You’re probably well-aware that restricting carbohydrates is one of the key concepts of a low carb keto diet, but what about proteins? If you try to follow a standard ketogenic diet, you’re most likely to encounter that it recommends moderate protein intake because too much protein might get you out of ketosis. In reality, it’s not true, and this guideline is a very common myth a lot of people new to keto fall for. Protein is one of the most vital macronutrients you can get from food. But how much protein is too little or too much if you choose to follow a keto lifestyle? Here’s our guide on how to get sufficient protein while on a keto diet and why it’s so critical for achieving your health and fitness goals. How Much Protein Should You Eat on Keto? Before we dig deeper into how much protein you should consume while following a keto diet, remember that everyone is different, and there’s no one-fits-all rule. The amount of protein you should eat will depend on your unique body type, activity level, and fitness goals. For example, if your weight is 75 kg, multiply this number by 1.3 to know an approximate minimum amount of protein you need to eat per day (75 x 1.3 = 97.5 grams.) To find out what your approximate maximum protein intake per day should be, multiply the same number by 2.2 (75 x 2.2 = 165 grams.) Now, you know that your approximate ideal amount of protein intake should be between 97.5 - 165 grams per day. If you’re only starting your keto journey, usually, you’d want to aim at getting 25% of your calories from protein. But again, note that if you have an active lifestyle and workout regularly, you might need to eat up to 2.2 grams of protein per kilogram of body weight (or 1 g per pound.) If you want to get the most out of your keto diet, calculate your daily protein intake first, and only then fat and carbs. “Your correct macronutrient distribution should be individualized so that you actually stay in ketosis. It’s best to see a registered dietitian to determine the best keto macronutrient ratios for you.” Amanda A. Kostro Miller, RD, LDN, member of the Advisory Board for Fitter Living Is Too Much Protein Bad for a Keto Diet? You have probably heard one of the most widespread beliefs among keto-ers that too much protein can affect ketosis because it might cause gluconeogenesis. Well, it’s about time to bust this myth. Gluconeogenesis (GNG) is a process of creating new glucose in your body from non-carb sources like protein, lactate, and pyruvate. The fundamental goal of the ketogenic diet is to empty most glucose stores. Consequently, many people assume that too much protein will make their body stop producing ketones and use glucose as the primary fuel instead. But if you stick to the scientific facts, you’ll discover that your body actually requires some glucose to survive. And gluconeogenesis allows for making just enough glucose to prevent you from dying when there aren’t enough carbs in your system. GNG is critical on a keto diet for a few reasons: It helps prevent low blood sugar (aka hypoglycemia) It helps refill glycogen stores in athletes It gives energy to the tissues that can’t use ketones Don’t forget that your body is a very sophisticated mechanism and, most of the time, it knows better what’s good and bad for it. That’s why eating too little protein might be much worse for you than too much of it. Increasing your daily protein intake can help your body produce enough glucose, get the required energy, and still benefit from a keto lifestyle. Protein Sources to Eat on the Ketogenic Diet The top four protein sources include meat, eggs, cheese, and nuts. However, keep in mind that some of these foods can still have quite a few carbohydrates (e.g., nuts), which can add up quickly if you consume your proteins without caution. The best proteins to eat on keto should be nutrient-dense or high in healthy fats from plants and seafood. That’s why what proteins you chose matter if you want to keep your carb levels low and avoid consuming too many saturated fats. “The great thing about Keto is since you’re relying on fat rather than carbohydrates for energy production, protein sources are quite numerous. The best protein sources will give you both the protein and fat simultaneously, without introducing carbohydrates. Whereas in a low-fat/low-carbohydrate diet, bacon and sausage would be off the list, on Keto, they’re A-Okay. Fatty fish, such as salmon, is an obvious go-to because, again, you’re getting both the protein and healthy fat here. Both monosaturated and polyunsaturated fats can qualify as healthy, and appear alongside heavy helpings of protein in foods such as whole eggs, nuts, avocados, cheese, fatty fish, virgin olive oil, coconut oil, and dark chocolate.” Brian Boyce, Professional Writer & National Qualifier NPC Men’s Bodybuilding, FitRated Here are some keto-friendly proteins you can incorporate into your diet. Low-Fat Dairy Low-fat dairy contains much less saturated fats and is an excellent source of protein. Consider using the low-fat options of these products to prepare your keto-friendly meals: Eggs Milk Cottage Cheese Cheddar Cheese Greek Yogurt Mozzarella Cheese Grass-Fed Ghee (5 Ways to Add Ghee to Your Keto Diet) Lean Meat Lean meat cuts from grass-fed/pasture-raised animals are the best types of meat to fit your keto diet. Try including these into your daily diet: Chicken Turkey Grass-Fed Beef Pork Loin Lamb With Fat Trimmed Off Rabbit Goat Plant-Based Proteins Almost all plants contain carbs. So, if you want to eat more plant-based proteins, you need to choose plants high in fibre. It’s the carbohydrate that your body doesn’t absorb. Here are a few vegan protein-based plants you can add to your diet: Tofu Broccoli Spirulina Soy Milk Nuts Seeds Edamame Seafood Seafood proteins are a great option for your keto diet. They’re nutritious and contain a lot of beneficial omega-3 fats. Here’s some for inspiration: Anchovies Salmon Mackerel Herring Cod Tuna Eel Mussels Crab Octopus Clams Lobster Sea Bass Trout Squid Shrimp Oysters Keto-Friendly Protein Products Feel free to include collagen into your keto protein shakes. It can help your joints be stronger, support your body tissues, and improves your hair, nails, and skin. But first, make sure to consider these five most important things when buying collagen protein. If you’re curious about experimenting with your keto meals, check out our Phat Performance products that can make your keto journey even more fun. And remember that no one knows your body better than you. That’s why you should always listen to it whenever you’re composing your diet and prepping meals. The Best Way to Get Protein on Keto “When following keto, it is understandable to become hyper-focused on fat sources, but sources of protein are just as important. Protein should also come from high-quality sources low in saturated fat. Along those same lines, fat sources should also come primarily from foods that offer *healthy* fats like mono, poly, and omega fatty acids. This means preferable protein sources include eggs, nuts, and fish.” Lisa Richards, Nutritionist at The Candida Diet Now you know that protein intake should be your number one priority, it’ll be much easier to include sufficient protein amounts into your keto diet and stop worrying about consuming too much of it. Just remember to follow these simple guidelines: Get your protein from healthy animal and whole food sources Avoid eating processed meats Pay attention to the amounts of carbs in high-protein foods such as nuts Prioritize protein, not fat Adjust your keto diet according to your fitness aspirations and health condition Spread the consumption of protein throughout the day And finally, enjoy the keto ride!
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How to Deal With Cellulite: Can Collagen Help?
Every year, people spend a lot of money to fight cellulite. Whether it’s personal fitness coaches, laser surgeries, liposuctions, or fancy creams, it’s still hard to get rid of it completely. If you’ve been trying to find the best ways to reduce the appearance of cellulite, you’re probably wondering whether collagen can help you do so. In this article, we’ll dig deeper into the advantages of collagen and how your skin can benefit from it. Are you ready to say “NO” to cellulite? Let’s dive in. What Is Cellulite? Even though we’re sure you know how cellulite looks when you see it, let’s discover its scientific explanation. Cellulite is the irregular fat build-up beneath the skin that pushes connective tissues out of shape. As a result, it creates a dimpled, lumpy “cottage cheese” look on your thighs, hips, thighs, buttocks, and arms. “To understand cellulite, you have to understand what collagen is. Collagen is a protein structure, and when it comes to cellulite, it's responsible for essentially keeping fat where it belongs. It's almost like a protective band. If this band tightens too much, fat can escape and rise up to the surface of the skin, causing what we know as cellulite. Collagen supplements work by providing more of the necessary protein to strengthen this band, which means fewer fat cells will get through.” Rex Freiberger, CEO of Discuss Diets If you’ve been obsessed with the idea to get rid of cellulite, you’re not alone. 85 - 98% of women suffer from cellulite. This issue is more than ordinary, and that’s why there’s nothing to be ashamed of. The good news is, you can focus on your health and figure out the ways to eliminate the appearance of cellulite without expensive surgeries and medical interference. Spoiler alert: collagen might become your most potent weapon in this battle. What Causes Cellulite and How Is Collagen Connected to It? With age, our skin slowly stops stretching, loses its elasticity, and starts rolling. But don’t worry, it happens to almost everyone. And, yes, even men. So, how is collagen connected to all of this? Firstly, collagen works from inside your body. It’s exactly where the cellulite appears. And unlike creams, it affects your skin from within, which is much more effective. Secondly, collagen works to strengthen the connective tissue, make your skin more elastic and reduce the signs of aging. It also helps you hydrate skin from the inside and thus, leave it firm and plump (in a good way). “Cellulite is a very common, harmless skin condition that causes dimpled skin that is uneven and lumpy on the thighs, buttocks, hips, and abdomen. It's also referred to as orange peel skin and affects both men and women, with a tendency to be more prevalent amongst women. It occurs due to the misshaping of connective tissues due to fat pushing through. Collagen can help improve the appearance of cellulite as it strengthens the connective tissues, hydrates and improves the elasticity of the skin from within.” Lina Velikova, Medical Advisor at Supplements101 In short, cellulite is a change in the look and texture of your skin. Collagen can slow down these changes and help you fight them without invasive medical procedures. A study published in the Journal of Medicinal Food looked into the effects of bioactive collagen peptides on the moderate cellulite of 105 healthy weight and overweight women between the ages of 24 and 50. They were taking 2.5 grams of collagen daily for six months. In comparison to the placebo group, those women taking a daily dose of collagen noticed a considerable reduction in the appearance of cellulite. The results were the most significant among women of normal weight. So I Just Start Taking Collagen Supplements Then? How Does It Work? As we always state, there’s no magic pill against aging, which is usually the main cause of cellulite. That’s why you need to have realistic expectations when it comes to collagen and other types of supplementation. Collagen can help you reduce the appearance of cellulite and improve your skin’s elasticity, yet, it won’t happen overnight. You should also note that it can’t fully reverse cellulite, but it can make your skin look smoother and healthier. If you want to see the benefits of collagen for the skin yourself, choose collagen peptide products that are made using collagen type I and III. These are the best types of collagen to promote the synthesis of collagen in the dermis layer of your skin and bring noticeable results. “I would recommend collagen peptides for cellulite. Bioactive collagen peptides are easier for your body to fully absorb, so less will be converted to waste.” Rex Freiberger, CEO of Discuss Diets Thankfully, there are tons of creative ways to include collagen into your daily diet. For example, you can add our Gelpro Advanced Marine Collagen Peptides into your favourite juice, smoothie, coffee, water, or any other drink you prefer. It’s 100% water-soluble, so you can experiment with mixing it into different meals too. Plus, it has no carbs, no sugar, and no fat. Our Advanced Marine Collagen is Type I Collagen, which is what our skin is made of. 3 More Ways to Reduce Cellulite Naturally Not being able to get rid of cellulite entirely doesn’t mean you can’t do anything to reduce its appearance. In this case, a few lifestyle changes can come in handy. Here are five things you can do to fight with those pesky skin dimples on your thighs, buttocks, or abdomen. 1. Exercise Regularly No one has cancelled moderate exercising yet. Except for being generally good for your health, it can also help you have firmer and smoother skin by increasing muscle weight and burning fat. You don’t have to spend seven days per week in a gym to keep yourself in shape. Here, consistency is the key, especially if you focus on your lower body. Choose the type of exercise you prefer and try to stick to your regimen. It can be swimming, jogging, dancing, cycling, or simply walking. As long as you do some physical activity, you’re already working towards eliminating the appearance of cellulite. 2. Maintain a Healthy Weight Strive for the balance. If you want to achieve good results and relatively soon, then you have to combine exercise with a healthy diet. Try to avoid processed food and products full of harmful sugars, fat, and carbs. “In addition to your supplement, you should try eating more foods which contain collagen or promote natural collagen growth. Bone broth is formed by simmering meat bones for hours, and sometimes overnight. It's filled with collagen so it's nice to strengthen your stomach so improve the immune system too. Both fish and beef are high in collagen. Foods which promote skin health and potentially the development of collagen include lemon, leafy greens such as kale and spinach, and vegetables containing vitamin A. You can eat as much as you want of these true, whole foods. They will help make your diet collagen-rich and clean, so your body and skin will be particularly healthy.” Lesley Reynolds, Co-Founder of Harley Street Skin Clinic With the number of recipes online, you’ll definitely be able to find meals that would be nutrient-dense, healthy, and delicious. And in general, excess body weight can cause many more health problems. That’s why staying fit and giving your body all the vital vitamins and antioxidants are critical to sustaining a healthy lifestyle. 3. Hydrate If you want your skin to stay plump and radiant, you need to supply it with enough water just like the rest of your body. Not only will it help you avoid dehydration but also maintain a healthy look of your skin. According to these recommendations, it’s advised to consume around 2.7 litres of water per day (including from foods.) Of course, the final amount of water you’re going to drink will largely depend on your health, age, gender, and activity levels. “Another method you can try is dry brushing, which helps reduce the appearance of cellulite. Alternatively, you can also try a coffee scrub to help remove water and toxins from your skin.” Lina Velikova, Medical Advisor at Supplements101 Bottom Line Is it possible to eliminate cellulite? No. Is it possible to reduce its appearance? Luckily, yes. Healthy lifestyle and collagen peptides are some of the ways that can help you prevail over cellulite. Are you ready to be patient, have a balanced diet, do enough physical activities, and maintain a healthy lifestyle? Then you’re on the path to success when it comes to reducing cellulite without medical interference. Note: always listen to your body and consult with your doctor first before adding new products to your daily diet.
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Collagen For Muscle Building? Here's How It Works.
If you’re a fitness enthusiast, you should know that it takes much more to build muscle than just lifting heavy weights. That’s why many gym goers turn to supplements to help them achieve their fitness goals. Collagen makes up between 1–10% of your muscle tissue. Collagen protein is critical for keeping your muscles strong and helping them function properly. Some researchers have also suggested that taking collagen may boost the synthesis of muscle proteins like creatine, as well as promote muscle growth after exercise. Yet, taking collagen supplements daily without following a healthy, clean diet and good workout regimen won’t help you wake up looking jacked. So, how does collagen work for muscle building and growth? Let’s dig a little deeper. What Is Collagen Protein? Collagen is one of the most abundant proteins in the human body, aka primary structural protein. It can be found in bones, ligaments, tendons, muscles, the GI system, and the vasculature. Apart from being a crucial building block for your body, it also contributes to healthier skin, nails, and hair. “I genuinely feel collagen should be labelled as a superfood! Want to build lean, solid muscle? Take Collagen! Incorporating collagen in your everyday life promotes the proper synthesis of muscle proteins like creatine and subsequently stimulates muscle growth. There are many reasons why I love collagen. Here are a few: if you have dairy/gluten/nut allergies, you're in the clear! Collagen [powder] mixes wonderfully in your AM coffee or beverage of choice. If you don't want to mix anything in your drinks, there are pill options as well. A few other benefits of collagen are: it boosts heart health, gut health, brain health, hair and nails, and increases metabolism. When to take it? Anytime! Ideally, I take it after my kuudose workouts or gym sessions to ensure my muscles are replenished with all the proper nutrients.” Sarah Gillette, Fitness Expert at Kuudose Collagen consists of 19 amino acids and 8 essential amino acids, including the main ones such as glycine, proline, hydroxyproline, and arginine. Glycine is a nonessential amino acid that is believed to be effective in boosting the health and strength of both humans and animals. Arginine is a semi-essential amino acid that is needed if your body undergoes regular physical stress from heavy training. That’s why it’s a pretty common supplement among fitness professionals. Arginine is vital for improving blood flow to active muscles and controlling blood pressure. It can also help heal wounds and injuries faster. Hydroxyproline and Proline are considered to be the essential amino-acids for whole-body protein synthesis. So, if you want to build muscle, proline has to be present to use protein properly. Also, just like arginine, proline contributes to wound and injury healing. Collagen Protein and Fitness Collagen levels in your body decrease with age, and it can also happen due to a poor diet. That’s when supplements come in to help replenish collagen stores. Here’s how collagen peptides can contribute to boosting fitness and athletic performance. “Collagen aids fitness recovery. Collagen can help you recover from exercise by helping to fuel your muscles with a high-quality protein source. During your workout, your body breaks down muscle tissue, and protein helps to repair this tissue. Grow those muscles and go back to the gym, feeling stronger! Collagen supports joint and ligament health as well. It helps to ease joint pain and reduce the risk of deterioration. Besides, collagen protein is an easy way to get that added protection.” Latoya Warner, Fitness Specialist & CEO at Lacey Warner Fitness Collagen May Improve Muscle Mass Since collagen is one of the main parts of your muscles, as its amounts decrease, so do your muscles. A German study suggests that post-workout collagen supplement can promote muscle growth if combined with exercising. There’s still not enough research to prove that collagen can help increase muscle mass in younger and healthier people. Yet, considering that collagen plays such an important role in muscle building, it has significant potential. As we mentioned earlier, collagen consists of such vital amino-acids as arginine and glycine, which are critical building blocks for creatine. And there is already enough research data proving that creatine helps increase muscle mass, build strength, and enhance athletic performance. Collagen May Alleviate Joint Pain Collagen is one of the key components of cartilage, which cushions and supports your joints. As you get older, this tissue becomes weaker, especially if you’re an athlete. This can lead to joint pain and even arthritis. Using collagen hydrolysate supplements can help reduce joint pain and specific symptoms of osteoarthritis, according to the 24-week study. Joint pain can be very unpleasant and limit your ability to exercise. Daily use of collagen peptides may help reduce joint pain, enhance mobility, and make your workouts more effective. Collagen May Prevent Sports Injuries and Speed Up Recovery No one likes injuries. Period. Not only sports injuries are painful, but they also prevent you from keeping a stable workout routine. Collagen might help you reduce the risk of injury and thus prevent you from losing precious training time. According to one of the studies, collagen supplementation can contribute to increasing the diameter of tendons in joints. As a result, it can help lower the rates of ankle injuries in athletes. And if you do get injured during a workout, your muscles recovery will depend on restoring muscle fibres and building scar tissue. As you might have already guessed, both of these processes require collagen to help you heal quicker. How to Properly Consume Collagen to Achieve Best Results? Honestly, there’s no magic time nor way that is believed to be the best to consume hydrolyzed collagen powder. Whether you decide to add it into your morning coffee, blend it into a protein shake or smoothie, or make colourful gummy bears out of it, it’s ultimately up to you. Don’t be afraid to experiment to find out what works better for your body. And, speaking about gummies, here’s how you can make delicious protein-rich rosewater gummies at home: Recipe by Henry Nankivell Ingredients: 3 tablespoons (45ml) of gelatin powder 90ml water 1 tsp beetroot powder 425ml water 125g honey 6 tablespoons (90ml) of rose water Directions: Grease and line a 20 x 20 cm baking tin with parchment paper. Alternatively use silicon moulds. In a bowl, stir the gelatin into the 90ml water. Set aside. In a saucepan over medium heat, add the water and beetroot powder and bring to a gentle simmer. Add the honey and stir until the honey is completely dissolved. Remove the saucepan from the heat and stir in the rose water. Add the bloomed gelatin and stir until completely dissolved. Pour the mixture into the tin/mould, and place into the fridge to set. Can Collagen Supplementation Help Maintain Muscle Mass? Even though more research is still needed to unravel the full potential of collagen hydrolysate for muscle growth, the existing data suggest that collagen peptides can help reduce joint pain, speed up recovery after sports injuries, and contribute to muscle building. However, to benefit from the consumption of collagen supplements, you need to maintain a healthy, clean and protein-rich diet as well as exercise regularly. Besides, since collagen is one of the most commonly found proteins in your body, it contributes to your total protein intake and thus can help you maintain the desired muscle mass. So, depending on your workout goals, you can try introducing collagen together with other sources of protein into your diet to enhance your fitness performance. However, always remember to consult your doctor before starting a new supplementation regimen. If you’re looking for high-quality collagen protein, feel free to check out the entire range of Gelpro organic protein products. And don’t hesitate to contact us if you have any questions or concerns.
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Weak, Peeling Nails? Get Stronger Nails, Starting Today
With age, your nails become weaker, more brittle, and prone to splitting. Peeling and thin nails can also indicate some underlying health issues or nutrient deficiencies. Thankfully, it’s much easier to get stronger nails than achieve any other long-term beauty goals. Introducing a few changes to your lifestyle and maintaining a healthy diet can help you get those stronger nails you’ve been striving for. Consider this: daily bioactive collagen peptides treatment has proven to boost the growth of fingernails by 12% and decrease the frequency of broken nails by 42%, according to the 2017 study. In this article, we’ll discover the benefits of collagen peptides for nails and provide you with a few tips to help you grow stronger and healthier nails faster. Are Your Nails Thin & Brittle? This Might Be Why "Nails can be thin or brittle for a variety of reasons. Thin, weak or peeling nails may be caused by a lack of essential fatty acids in the diet, which can make nails dry out and start peeling. Another cause can be damage to the nails, either by trauma or prolonged application of nail extensions. After removing them, nails can become very sore, and as they take time to regain their health, will be very thin and weak. Long-term illness or some medications can also cause the nails to be thin and weak. When we're ill, our body isn't functioning as it should, and this possibly includes lower blood circulation. Thus, not nourishing the skin or nails may lead the skin cells not to reproduce as effectively as they should, causing the nails to become dull, dehydrated and grow slower." Alison Angold, Fully-Qualified Beauty Therapist at Beauty Taming The Beast Environmental Factors The free radicals that affect your skin can also damage your nails and hair structure. Collagen in your body protects your skin cells from this free radical damage and fights its harmful effects. As you age, the levels of collagen in your body decline. As a result, your skin, nails, and hair become more susceptible to various environmental stressors. Collagen & Nutrients Deficiency Did you know that collagen is one of the main proteins in your nail beds? In fact, it’s also one of the most prevalent proteins in your body. Thin and brittle nails can be a sign that your body needs more collagen and other vital nutrients like Iron, Vitamin C, Zinc, Protein, and Omega Fats. Stress Emotional and physical well-being has a tremendous effect on your health. Stress can negatively affect not only your skin but also hair and nails, making them weak and more prone to breakage. Avoiding stressful situations and having a proper work-life balance can help you stay more positive and prevent various health problems, including brittle nails. 10 Ways to Grow Stronger, Beautiful Nails Luckily, you don’t have to worry about spending a fortune when it comes to getting your nails healthy and strong. Here are a few things you can introduce to your daily life to prevent your nails from peeling and chipping. 1. Drink Water As simple as it might sound, drinking enough water is not only critical for your overall health but also the structure of your nails. They need to be hydrated just like your skin. If you want to have strong nails, ensure that you drink plenty of water every day. 2. Avoid Chemicals Even though nail polish looks nice, it’s not good for your nails. Most nail polishes and nail polish removers contain harsh chemicals that can easily damage your nails. If you still want to keep on painting your nails, look for non-toxic nail polishes and nail polish removers without acetone. Also, let your nails breathe from time to time by taking breaks between reapplying nail polish. “Use of indiscriminate acetone nail polish removers, repeated coating of nail polish over months without removing them, using hand sanitizers or frequent washing of the hands without moisturizing it subsequently (very relevant right now during the COVID times) could make the nails flake and crumble.” Rashmi Singh, Board-Certified Dermatologist at ZELEN Life 3. Get Enough Collagen Your nails and hair are made of keratin. Proper collagen intake can help you increase the synthesis of keratin. It can also help you make your nails stronger and improve their appearance. “Use high-quality collagen. Collagen is made naturally by the body and makes up a very large portion of our body structure. It is found abundantly in skin, hair and nails. As we grow older, the body slows down in producing collagen and it affects the overall health of your skin, hair, and nails. Consuming it as a supplement is a great way to keep your nail strong and healthy. I have been doing these for months now and it has significantly improved the overall health and appearance of my nails. Hope you found this helpful as well! Let me know if you have more questions.” Essie Button 4. Do Not Soak Your Nails in Water Too Much Of course, it’s not possible to prevent your nails from “touching” water completely; however, you can try minimizing their exposure to water. Soaking your nails in water for a long time might lead to weak and brittle nails. You can avoid it by using gloves when doing dishes and cleaning or try keeping your hands out of water when taking a bath, for example. 5. Do Not Use Your Nails as a Tool Need to open something? Forget about using your nails. Otherwise, you’ll simply break them and make them even weaker. Use your fingers or a specific kitchen tool to open jars, soda cans, etc. We know that it can be hard to resist taking advantage of your nails, but they’re not as hard as you might think. 6. Follow a Healthy Diet It’s not a secret that what we eat affects our bodies and how we look. The same is for your nails. A diet that contains a variety of healthy foods, vitamins, antioxidants, and amino acids can help you grow your nails stronger and faster. “A balanced diet, along with a quality multivitamin, and collagen supplements can give you the best chance at stable and healthy nails. Eating foods that are rich in biotin, iron, and magnesium such as bananas, egg yolks, fish, milk products, and whole grains can help your nails be stronger and better looking.” Lina Buk, Beauty Expert & Founder of Nail Art Gear 7. Cut Your Nails As much as you’d want to have those nicely-shaped long nails, in reality, longer nails break more frequently, and it’s harder to maintain them healthy. On the other hand, it’s much easier to take care of short nails and make them look strong and healthy. 8. Avoid Gel or Acrylic Nails For some occasions, you might want to use gel or acrylic nails, however, try not to wear them all the time. It might cause your nails to peel and break as well as make the skin around your nails age faster. 9. Moisturize Your Nails Using lotion or hand cream is an excellent way to moisturize your nails, especially after using a nail polish remover that might dry out your nails. Or you can also try making it a habit to apply hand cream every time you wash your nails. “Moisturize your hands constantly. Just like how coronavirus made you sanitize your hands as often as necessary, you need to moisturize your hands as well - maybe not as often as sanitizing, though. Constant application of alcohol on your hands can make them dry. It also removes natural cuticle oil which repairs and nourishes the nails.” Essie Button 10. Take Care of Your Cuticles Cuticles act as a barrier that protects your nails. That’s why it’s important to nourish your cuticles with a cream or oil. And if you don’t really like how your cuticles look, try pushing them back instead of cutting them to avoid inflammation. The Best Collagen Skin, Hair & Nails Formula Your nails can say a lot about the state of your health, just like your skin and hair. Since natural collagen levels in your body decline with age, you should make sure to provide your body with what it asks for. Apart from making a few changes to your lifestyle and using home remedies for nails, you can try introducing collagen peptides to your daily diet. “Hydrolysed collagen peptides are easy to incorporate into any diet. They are tasteless and can go in anything from smoothies to cooked food. The body sends them to where they are needed the most. So you might notice, first, that you think better from the boost of collagen to your brain, or that the supplemented collagen relieves pain in your back or wrist. It takes a little longer for collagen to make it to the skin, hair and nails. Once it does, a more beautiful appearance is the really nice side effect.” Ghanima Abdullah, Cosmetologist & Beauty Consultant at TheRightHairstyles.com Collagen may help you: Get stronger nails Protect your nails from external damage Improve their appearance Promote natural nail growth If you have ongoing problems with thin and brittle nails or have any health concerns about introducing new products to your diet, consult your doctor first.
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13 Healthy Natural Hair Tips You Need to Know
“Bad Hair -- Don’t Care” is fun... until you have bad hair every single day. Soft, shiny, and healthy-looking hair is something everyone strives for. However, this goal might not be as easy to achieve as they show it in tv commercials or glam articles. Expensive shampoos and frequent hairdresser appointments aren’t enough to maintain your hair in great condition and promote its growth. If you want to improve your hair structure and make it look naturally healthy and beautiful, you need to adjust your lifestyle, diet, and habits accordingly. So, what does it take to find the perfect hair routine that would save your hair from damage, dullness, thinning, and dryness? It’s time to get to the bottom of it. Tips & Best Practices for Healthy Hair More than 74% of women admitted that they feel less confident on a bad hair day, according to the Redbook poll. If you also tend to feel down when it becomes hard to handle your own hair, here are a few things you can do to get that glossy, tv-star hair you’ve always dreamt of. 1. Know Your Hair Type To create the most effective hair care routine, you need to know the type of your hair and choose the products that would enhance its natural beauty. So, first, define whether your hair is straight, wavy, curly, or kinky hair, and go from there. Each type requires different care, so don’t overlook it. 2. Do Not Wash Your Hair Too Frequently Of course, everyone’s hair is different, and there’s no one-fits-all suggestion on how many times you should wash your hair. Generally, try to do it once in 2-3 days to prevent your hair from drying and losing its natural shine. However, if you’re an avid fitness enthusiast or have very oily hair, wash it as many times as you feel your hair needs it. 3. Condition Properly While the shampoo takes care of your scalp, conditioner ensures your hair is moisturized from top to bottom. Try to experiment with different brands and types of conditioners to find the one that wouldn’t leave your hair greasy afterwards. When applying, pay more attention to the ends and mid hair to ensure it’s well hydrated. “Coconut oil has some of the best ingredients for natural hair strengthening and color you can find. Other than being a natural ingredient, you can purchase it at any superstore and use it for different purposes, whether it's cooking, looking after your skin or your hair. Apply a small amount of coconut oil onto the palm of your hand, rub it together and run through your hair. Leave it for a couple of minutes and wash it off. After a few uses, you may start to notice more colour in your hair, less split ends and an overall increase in strength of your hair.” Dr.Giuseppe Aragona, General Practitioner, M.D. at Prescription Doctor 4. Maintain a Healthy Diet What you eat directly affects your hair condition. Just like any other part of your body, hair requires sufficient amounts of nutrients to stay strong and healthy. For example, people who are struggling with hair loss might have an excess of vitamin A or iron deficiency. So, if you want to ensure your hair grows faster and stays healthy, try including fish, nuts, eggs, milk into your diet and drink plenty of water throughout the day. A balanced diet that combines proteins, vitamins, minerals, and carbohydrates is the key to achieving your hair goals sooner. 5. Trim Your Hair Regularly Unlike one of the popular myths sate, trimming your hair is important to keep it looking healthy and neat, not to boost its growth. If your goal is to grow hair, then focusing on your diet should be your number one priority. Also, don’t forget that hormones and genetics define how fast your hair grows. Trimming your hair once per 6-8 weeks should be enough to keep it strong, get rid of split ends, and make it easier to handle. Bad Hair Habits You Need to Get Rid Of Apart from introducing new healthy habits into your daily life, it’s critical to eliminate the bad ones too. Here are a few bad habits you need to get rid of to protect your hair: Fad Diets As tempting as they might seem, fad or crash diets can negatively affect your hair by decreasing protein levels in your body and leading to hair loss. If you don’t want to lose more hair than needed, make sure to look after your diet and take care of any eating disorders. And if you strive to impose your eating habits, check out these five nutrition hacks to make your hair stronger. Smoking & Alcohol You probably already know that excessive drinking and smoking has a very negative effect on your health. However, did you know that these activities impact your hair too? Smoke contains tons of toxic chemicals that slow down your blood circulation, which leads to the poor blood flow to your hair follicles. Alcohol makes your body use protein to reduce acidity, which means it takes away protein that helps your hair grow. Stress It’s not easy to control your stress levels always stay calm. it would be best if you tried to reduce stress in your life. Emotional stress and shocking events can ruin the hair growth cycle and lead to hair thinning and even loss. That’s why it’s vital to avoid stressful situations as much as possible. Make sure you get enough sleep, exercise regularly, and find activities that make you feel happy. “Some of the most damaging processes we can do to our hair are color processing, applying relaxers, and heat styling. All of these are chemical processes that can literally break the bonds in hair, resulting in split ends, broken-falling off ends of hair. Another huge mistake is conducting these processes on your own hair if you are not a licensed professional. Licensed professionals have the expertise on how to properly use products, and they have access to better quality products that you can find in the stores. There are certain products that you can use on your hair that will aid in preventative care. It is important to pay attention to your hair. If you are seeing excess damage, and you are doing any of these processes on the regular, these protective products will not reverse the damage done and you should lessen the frequency of these processes such as relaxing the hair or coloring.” Vanessa Thomas, Cosmetic Chemist & Founder of Freelance Formulations The Hair Care Routine That Will Become Your New Habit Now that you know what it takes to have healthy and shiny hair that can take a breath away, here are a few simple guidelines you can follow to perfect your hair care routine: 1. Brush Your Hair Before Washing Your hair is much weaker when wet. To avoid brushing or combing wet hair, try doing it before you wash your hair. This habit will help you prevent hair damage and eliminate painful feelings while detangling it. If you must brush your hair when it’s still wet, start doing from the ends and part by part. 2. Avoid Hot Showers Scorching hot water doesn’t do any good to your hair, unfortunately. It can make your hair dry and make coloured hair duller. If you switch to taking lukewarm showers, both your hair and skin will be thankful. And if you’re ready to go the extra mile, you can try rinsing your hair with cold water at the end. 3. Get Some Added Support If you see that you cannot get enough vitamins and minerals from your current diet or simply want to improve it, make sure you take all the necessary vitamins your body needs. 4. Do Not Overheat Your Hair Try avoiding using blow dryers and other hot styling tools. The heat has a terrible effect on your hair and makes it more susceptible to breakage. So, if possible, let your hair air dry as much as possible to regain its natural strength and prevent it from becoming thinner and less radiant. If you need to use a blow dryer, keep it at a cooler setting and use heat protecting sprays. 5. Let Your Hair Relax Just like you, sometimes, your hair needs to have some off time. If you want to help your hair be healthier and look nicer, let it take a break from ponytails, braids, dying, and blow dryers. Let it be natural and relax from all the negative environmental effects. For example, next weekend might be a perfect time to put on that nice-smelling hair mask and give your hair a chance to dry by itself and regain its strength. “There are many ways in which meditation can help with your hair. Meditation reduces stress, increases circulation, and helps eliminate toxins, all of which can help with hair growth and health. Stress causes cortisol to increase. Cortisol causes hair to move out of the growth phase and into catagen, which can cause hair to fall out. Meditation reduces stress, and in turn, reduces cortisol, to prevent this problem. Meditation also increases blood flow to the scalp, which leads to more oxygen to nourishing hair cells, ultimately improving the physical appearance of hair. Meditation also improves breathing, which leads to increased secretion of toxins through sweating. The human body is designed to remove approximately 70% of toxins via the breath, so by improving the quality of our breathing meditation helps to remove toxins, which in turn reduces the risk of alopecia (bald spots) along with other hair related problems. I’d personally recommend adding twenty minutes of gentle breathing meditation to your daily practice to help your hair to stay healthy.” Paul Harrison, Meditation Teacher and Creator of The Daily Meditation Check out our NutraColl Beauty Collagen . Collagen and beauty is a pairing you’ll love!
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Collagen & Anti-Aging: The Secret Is Hidden in a Protein Shake
If you’re over twenty-five years old, you’ve probably done some research about how to maintain your skin younger and slow down the aging process. And you might have noticed that when it comes to anti-aging, the buzzword “collagen” prevails the most. So, why do all the skincare and nutrition products rave about collagen? Is it really the answer for that glowing and elastic skin? Let’s dig deeper to discover more about this protein, and how it may help you stay young and beautiful. Aging and Collagen Production Collagen is the most abundant protein in our bodies. It consists of four fundamental amino acids: Proline, Glycine, Arginine, and Hydroxyproline. In fact, almost 70% of your skin is made up of collagen. That’s why it’s so vital in your anti-aging efforts. Since this connective protein consists mostly of non-essential amino acids, your body can produce then on its own if your diet is full of them. Yet, with age, this process becomes only slower. “The production of collagen is continuous, throughout our lifetime. In our 20’s production will slow down and that causes the skin to thin and wrinkles to appear. Illness, genetics, diet, emotions and environmental exposure can influence collagen loss.”Tsao-Lin E. Moy, L.Ac., MSOM, Integrative Healing Arts What age do you start losing collagen? Collagen production, aka collagen synthesis, decreases as early as your early twenties. It’s the main reason why you start noticing wrinkles on your skin, and why it becomes duller. That’s when high-quality collagen hydrolyzate comes in handy in your anti-aging diet. You can find it in powder and add it to your favourite protein shakes every morning. “ Collagen fibres break down or no longer regenerate, and lead to a “deflation” effect on the surface of the skin. After 30, our collagen levels start to drop by 1.5% per year. Research indicates that by the age of 40, the body’s ability to produce collagen decreases by 25%. By age 60, it has decreased by over 50%. Collagen contains different proteins that serve separate purposes within the body.”Trey Triplette, Certified Performance Nutritionist, 3natural Bionutrition® Collagen protein supplementation may help you keep your skin more elastic, hydrated, and reduce the appearance of deep wrinkles. What age should I take collagen? At the age of 21, your body’s collagen production declines, and the existing collagen starts breaking down. Just to compare, at the age of 60, your collagen levels will be twice as low as opposed to when you’re twenty-one years old. “Collagen is worth taking at any age really. Although you start losing it around 21 years old, and the benefits become more pronounced after 40, children naturally need more of it to support their growth. So you can take it later in life to make up for collagen loss, but taking it earlier in life to hedge against collagen loss later in life is also perfectly valid.”John Fawkes, Certified Nutrition Coach & Trainer at The Unwinder Collagen protein supplementation may help you keep your skin more elastic, hydrated, and reduce the appearance of deep wrinkles. It can also contribute to suppressing skin sun damage and photoaging. Can Collagen Reverse Aging? “The short answer to this is no. It cannot reverse aging, but studies show it can improve skin elasticity. It will not reverse wrinkles that you already have, as some people seem to think.”CJ Mallonee, MS Of course, no miracle cure can help you stop the aging process. Yet, there’re a few things you can do to slow down this process. Mainly, it’s all about maintaining a healthy balanced diet and having an active lifestyle. Introducing collagen into your diet can help you: Enhance skin elasticityCollagen improves skin’s resilience and hydrates it. According to this study, 91% of participants stated that they experienced fewer problems with dry skin after regular collagen supplementation. Reduce the appearance of wrinklesBeing one of the main proteins in our body, collagen is known for contributing to a younger and healthier look. Consuming enough collagen through supplementation may help you reduce the depths of wrinkles and their amount. Decrease cellulite and stretch marksEven though it’s nearly impossible to get rid of natural stretch marks and cellulite, collagen supplementation can help you reduce their appearance. It can boost skin’s thickness, longevity, and make it look naturally smooth, healthy, and radiant. The Best Collagen for Anti-Aging and How to Use It “Studies show that collagen can improve skin elasticity and bone density. Make sure to get collagen that is hydrolysed, as it is more easily absorbed by your body.”CJ Mallonee, MS If you’re looking for something to start with, Hydrolyzed Collagen and Beauty Collagen may be good additions to your diet. Our favourite way of consuming this superfood is adding collagen powder into a protein shake. Just mix a daily amount of collagen (1-2 scoops), and you’re already halfway through towards maintaining healthy and youthful skin for longer. “2018 study concluded that marine sourced collagen (type 2 collagen) might have the ability to reduce signs of aging by providing a protective role in the skin by improving the activity of antioxidants. There are at least 16 types of collagen, but it's estimated that 80 – 90 percent of the collagen in the body consists of types I, II, and III. Type II collagen has been shown to have the highest bioavailability (absorption) when ingested orally. With that being said, it’s able to be absorbed in a much higher rate than other collagens and will host the most benefits when it comes to our skin. Many type II collagens have been formulated into powders that one would mix with their drink of choice, the recommended dose is 11 grams per day.” Loren Richter, CEO/Founder at BlueBiology Here’s, for example, a delicious recipe of a Collagen Shake for all the coffee lovers out there: Ingredients: 1 cup cold brewed coffee 1 cup almond milk 1 ripe banana 2 tablespoons of Peptipro Collagen Hydrolysate powder 1-2 teaspoons of ground flax meal 1 teaspoon of raw honey 1 teaspoon of cinnamon powder Ice cubes to serve (optional) Cacao powder or nibs to sprinkle (optional) Method: Place all the ingredients in a blender and blitz for a few seconds until smooth and creamy. Pour into a glass over ice cubes and sprinkle with cacao nibs or powder. The coffee will naturally separate to the bottom if not drunk immediately. Stir to incorporate and enjoy! Plus, you can come up with so many variations of a protein shake that you’ll never get bored with your collagen routine. The Bottom Line As much as we want to stay young for as long as possible, it’s not how our bodies work. However, even if no magic can help us stay forever young, we can still maintain healthy and glowing skin. Always remember to consult your health care professional before introducing new items into your diet. * This article is for general information only and not intended to cure, diagnose or treat or recommend anything.
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Collagen & Beauty: A Pairing You’ll Love
The word “collagen” has been travelling around the internet for quite a while. Apart from being a widely-used buzzword in the beauty and lifestyle industry, collagen does play a critical role in your health and aesthetics. Our bodies naturally produce collagen; however, with age, this process slows down. Consequently, the need for this type of protein grows. That’s when collagen supplements may come in handy. Today, we’re taking a more in-depth look at how exactly collagen works, its effects on your skin, hair, nails, and whether it can be your loyal friend in the anti-aging battle. What is Beauty Collagen? Collagen is the most prevalent protein in the human body as it accounts for 75-80% of all protein in it. It helps your skin stay radiant, elastic, and strong. It also contributes to maintaining your hair, dental, joint, skeletal, and muscular health. This type of protein is usually found in the dermis, aka the middle layer of your skin. It boosts the growth of new skin cells to replace the dead skin cells and enable faster skin cell turnover. The best thing about it is that it’s re-absorbable. It means that collagen can be broken down and used to promote your body's natural collagen production processes. Here’s what might cause your body to produce less collagen: Low vitamin C intake: This vitamin is required to produce collagen. Smoking: Tobacco smoke contains chemicals that might damage elastin and collagen in the skin. Sun: The UV rays can cause wrinkles, pigmentation, and dull skin. Sugar: High blood sugar can contribute to creating specific molecules that can ruin collagen proteins. Pollution: Exposure to environmental pollutants can create free radicals that negatively affect collagen by advancing protein oxidation. “Collagen is the most abundant protein source in your body and is a major component for the health of your skin, hair and nails, Collagen plays a vital role in keeping our skin elastic, hydrated, strong, and youthful. As we age, we naturally produce less collagen which leads to wrinkles and saggy skin, however including collagen in your diet, helps to improve the health of your skin, reversing or delaying the aging process.” Allison Thibault MS, RDN, LDN, CDN, Founder of VivaTotalHealth Does Beauty Collagen Work? Before you start experimenting with all the possible collagen beauty supplements and skincare products, you should know what will work best for you, and if it’ll work at all. Here are some interesting studies we came across: The first study showed that after 12 weeks of intaking collagen peptide supplements, 70 participants (women aged 40 to 60) had fewer wrinkles, more elastic and better-hydrated skin. Another study concluded that women who drank daily collagen drinks during the 12 weeks showed improvements in wrinkle depth and skin hydration. Also, one more study suggested that the intake of collagen peptides help your body stimulate natural collagen production. Of course, there’s a lot of room for research when it comes to the use of beauty collagen supplements and their impact on your physical health, the studies mentioned above prove that there’s hope. “Not only is collagen beneficial for our bone and skin health, but collagen also plays a role in our pelvic and digestive health. Collagen supplements can also renew and revitalize the way you look and feel. It can even cause wrinkles and other fine lines to minimize, as well as help prevent new ones from forming. A lot of my patients who supplement with collagen say they see their nails growing stronger and their hair growing in thicker and longer than ever before. Some have even reported that after supplementing collagen into their diet for about four to five months, they have seen a decrease in scars and scar tissue visibility.” Dr Anna Cabeca So, while scientists work on coming to a final verdict, don’t hesitate to introduce collagen into your diet and analyze the results yourself. Just remember that all bodies are different, and what could have made your friend’s nails stronger and skin smoother, might not necessarily work for you. Plus, it’s always better to consult with your health care professional before opting for any supplements in general. Collagen Beauty Benefits Can’t wait to get the dose of a collagen beauty boost? First, let’s see how your skin, hair, and nails can benefit from it. “Collagen is responsible for your skin’s firmness; the ability to bounce back. It will bring back your youthful glow while diminishing fine lines and dark circles. Your hair will once again have a healthy shine while your nails will grow strong as ever.” Dr. Kellyann Petrucci, MS, ND. Collagen Benefits for Skin Since the skin is the biggest organ, you probably want to keep it as smooth and plump as possible. Three proteins, keratin, collagen, and elastin, are responsible for your skin’s structure and strength. So, let’s see what the benefits of collagen for the skin you can leverage to reach that goal. Collagen can make your skin firmer and more elastic. Higher levels of collagen make your skin look more supple and reduce visible signs of aging. It can increase your skin’s hydration levels. Beauty collagen can help you reduce wrinkles and skin sagging. “Did you know studies prove collagen protein slows and reverses the signs of skin aging? These studies have shown adding collagen to your diet has the power to: - Repair skin while you sleep - Restore elasticity - Hydrate your skin - Get rid of sunspots, fine lines, and wrinkles - Heal eczema, acne, and other skin irritations In one double-blind, placebo-controlled study, for example, women between the ages of 45 and 65 received either a collagen peptide supplement or a placebo for eight weeks. The results were nothing short of astonishing. At the end of the eight-week treatment period, the group taking collagen experienced an average 20.1% reduction in eye wrinkles when compared to the placebo group—and the maximum reduction observed was 49.9%! Four weeks after the treatment stopped, the collagen group still showed an average 11.5% reduction in wrinkles. In addition, at the end of the study, the researchers detected a 65% increase in procollagen (a building block of collagen) and an 18% increase in elastin. These are amazing results—better than anything you’ll get from even the most expensive wrinkle creams on the market. And they prove that adding collagen to your diet is a powerful way to get the younger, smoother skin you want.” Dr. Kellyann Petrucci, MS, ND. Collagen Benefits for Hair Dreaming of that silky and flawless hair? Good news is, you can have. Here’re some benefits of collagen supplements for hair that can make it strong and beautiful at the same time. “Your hair is primarily made up of keratin. Keratin is made up of a variety of amino acids, some of which can be found in collagen. With this in mind, collagen benefits hair by enhancing optimal keratin production for overall hair health. When keratin is being adequately produced it promotes hair growth and stronger hair follicles.” Adina Mahalli, Hair and Skincare Expert at Maple Holistics Collagen is potentially good for hair growth since it produces amino acids that can be beneficial for building keratin (a protein that your hair is made up of.) Beauty collagen can prevent your hair from becoming thin and breaking. Collagen for hair strengthens your dermis (a skin layer that contains the root of a hair follicle), maintains it healthy, and helps prevent age-related hair loss. Collagen can contribute to saving hair roots from damage. It provides antioxidants to fight free radicals and keep your hair healthy. Afraid of grey hairs? Again, thanks to its antioxidants, beauty collagen can protect your skin cells and prevent greying. Collagen Benefits for Nails The nail bed mainly consists of keratin and collagen proteins. So, is collagen good for nails? Let’s take a look at what it can do to make your nails better. Beauty collagen is high in the amino acid called arginine that can contribute to nail growth. Collagen protein powder can prevent your nail from chipping/cracking and strengthen them. Collagen stimulates fibroblast cells (typical cells of connective tissue) and, as a result, boosts nail collagen metabolism from the inside. Although there’s no universal agreement on how to measure the effectiveness of collagen supplements, some studies have shown that collagen may have a few benefits for your hair, skin, and nails.
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Seasonal Skin Care Tips
When you transition into a new season, changing your wardrobe isn’t the only thing you should be taking care of. Your skincare routine depends on weather no less than your choice of clothes. And if you want to avoid various weather change skin challenges, you need to choose a proper skincare regimen every winter, spring, summer, and autumn. With the winter kicking in, we decided to share a few seasonal skin care tips to help you keep your skin healthy and radiant no matter the weather. Read on to discover our tops picks. Why Is Seasonal Skin Care Important? What works for your skin in summer, might not work for it in winter, and vice versa. The weather change comes with different humidity levels. It means that in summer and spring the air is much hotter and humid, so your skin might be more oily and prone to breakouts. Whereas in autumn and winter, the air is drier, so your skin tends to be more dehydrated too. This obviously also depends on where you live, so keep that in mind. “Different seasons affect our skin because of the humidity, dryness, and change in temperature that the weather brings. You’ll notice your skin drying out during the winter, or your skin being more greasy and sweaty during the summertime. Some tips to combat this is to stick to a skin regime. This means washing your face every night and morning, using a cleanser, and applying lotion if needed. Supplementing some vitamin D is great for your skin too! Another random tip that has been helping my patients with cystic acne is to watch how long your showers are as well as the temperature you’re using. If you take long, hot showers, you might be damaging your skin.” Dr Robert Karsch of AICA Seasonal Skin Care Guide Autumn Skin Care: You’d want to use products that won’t dry your skin and help it rejuvenate after a hot and humid summer season. Winter Skin Care: Switch to more nourishing and gentle products that would help your skin survive cold temperatures and keep it well-hydrated. Spring Skin Care: You’d want to focus on products that can help you restore your skin’s radiance and get rid of dullness after a harsh winter. Summer Skin Care: Focus on skincare products that can help your skin stay clean and matte. You’d also want to choose lightweight moisturizers to avoid oil buildup and acne. “SPRING & SUMMER The vitamins you should have on hand (with the approval of a healthcare professional) are: Vitamin C enhances the production of collagen and is a powerful antioxidant. Vitamin E rids the body of impurities but most importantly protects from sun damage. Vitamin A helps the skin repair from sun damage and reduces the risk of skin cancers. AUTUMN & WINTER These vitamins should be used during the cooler months (with the approval of a healthcare provider): Vitamin B may prevent a vitamin B deficiency that causes flaky, dry skin and lips. Vitamin D helps in the prevention of premature aging, helps heal your dry skin this time of year. Omega 3 helps retain moisture and healthy oils, keeping you hydrated during the colder weather.” Stephanie Ivonne, Licensed Esthetician, Smart Style Today Top 7 Skin Care Tips for All Seasons If you want your skin to survive heat and cold without severe damages, you’ll need to stick to a specific regimen that suits your skin the best. Here are some seasonal skin care tips that may help you keep your skin flawless any time of the year. “Tips for seasonal skincare are going to be dependant on the individual. You must first observe the changes that your skin goes through during the seasons. Once you have observed the issues and changes in your skin, you can build a routine around the seasons. Generally, the air in the winter holds less water, which leads most people to have dry skin. To alleviate this, you will want to use a more gentle cleanser. Exfoliating is great for removing dry, dead skin cells, but too much of this during any season can irritate the skin, especially during the winter when skin may be more sensitive. Using a moisturiser with humectants and occlusives is best. Occlusives help to create a film over the skin to hold the moisture in, and humectants (hyaluronic acid is an example of one) help to attract water to the skin.” Vanessa Thomas, Cosmetic Chemist & Founder of Freelance Formulations 1. Cleanse Regularly Cleansing should be one of the key steps of your skincare routine. A cleanser can help you get rid of extra oil, grease, and bacteria stuck on your face and body. Yet, your choice of cleanser will depend on the time of the year. Once autumn/winter comes, you’d want to choose a more creamy and hydrating cleansing formula for your skin. However, when you transition towards spring/summer, it’s time to go for a lighter cleanser in the form of a gel or foam. 2. Remember to Hydrate “Hydrate with water – half your body weight in ounces and good fats such as avocado, raw nuts such as pecans and almonds, raw oils such as olive or sesame keep the skin moist and diminish wrinkles from within. Sleeping 8 hours is a beauty secret!” Renee Ascencio, CEO, Natural Healing Center Drinking a few litres of water per day helps your body stay hydrated as well as makes your skin look healthier. However, if you wish to give your skin an extra hydration boost, you might want to consider serums. When you’re shopping for a hydrating serum, look for such ingredients as ceramides and hyaluronic acid. They can become your number one skincare friends, especially during the colder months. P.S. It’s better to apply serums before lotions and heavier creams. 3. Always Moisturise Whether it’s a hot summer day or freezing winter morning, you need to moisturise your skin in both cases, but a little bit differently. For spring and summer times, choose a gel-based or lightweight cream/lotion that won’t clog your pores and let your skin breathe. When you jump into autumn and winter, you can switch to rich cream formulas that would protect your skin from cold temperatures and dry air. 4. Keep Your SPF Handy If you want your skin to look young for as long as possible, you should use a cream with SPF every single day. You can even put a reminder to do so every time you go outside even if it’s a cold winter day. “It’s important to remember that just because you can’t physically see the sun doesn’t mean it’s not there. Whether it’s hot or cold, sunny or cloudy, you should be wearing a moisturiser that contains SPF protection This ensures that your skin is protected no matter the weather.” Adina Mahalli, Hair & Skincare Expert at Maple Holistics Unfortunately, many people forget how critical to use sunscreen to protect the skin from ageing, wrinkles, and skin-related diseases. SPF moisturiser is seasonless, so stock up on yours and remember to reapply it every 2-3 hours if you don’t want to get those pesky wrinkles ahead of time. 5. Exfoliate During colder seasons, your skin is more prone to dryness and needs to be moisturised better. That’s when exfoliation comes in handy. It helps you remove the top layer of dead skin cells and lets moisturisers work more effectively. So, if you strive to have soft and silky “summer” skin in winter, take your time to choose the right exfoliator for your skin type. 6. Monitor Your Food Based Vitamin Intake Each season offers a lot of different fruit and vegetables full of vital vitamins, and you should most definitely take advantage of that. “Vitamin E is an essential nutrient that possesses anti-inflammatory properties. Vitamin E is an antioxidant, so it helps to combat free radicals. Vitamin E is important if you are exposed to UV rays because UV rays can reduce Vitamin E levels in the skin. Niacin or Vitamin B3 is also effective in protecting skin from sun damage. Another important vitamin for skin health is Vitamin D. Vitamin D is a fat-soluble vitamin that plays an integral role in skin barrier function, moisture, and skin cell growth. Vitamin D has been shown to improve symptoms such as dry skin.” Vanessa Thomas, Cosmetic Chemist & Founder of Freelance Formulations “Vitamin D is very good for the skin. So, in the colder or shadier months of the year, having this vitamin is really beneficial as you are still getting those nutrients you would get from the sun. If you eat lighter meals in the summer and spring, Vitamin A is found in heartier meals, so perfect for when you need the nutrients but aren't having those roast dinners anymore.” Dr.Giuseppe Aragona, General Practitioner & Family Doctor at Prescription Doctor M.D. 7. Sleep Well There are tons of beauty products you can use to maintain your skin smooth and radiant. Yet, one of the best things you can do for it is to have sufficient sleep and avoid stress. A healthy and balanced lifestyle should be your number one priority if you want to have a beautiful complexion and prevent premature signs of aging. Final Words Taking care of your skin is a year-round job that you should adjust accordingly. There are quite a few environmental factors that can affect your skin during the transition between seasons, and you have to account for them when creating your skincare routine. In a nutshell, no matter the weather, always stick to these skin care tips: moisturise, exfoliate, and use sunscreen. Invest in quality products; your skin will thank you later. Also, do not forget to maintain a healthy diet, supply your body with vitamins, and have a good night’s sleep. If you have severe skin problems or not sure what products to choose, always consult your dermatologist first.
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Are Organ Meats Healthy? Here is What You Should Know
Once a delicacy, organ meats are slowly making a comeback. Even though they are not a staple, organ meats are full of vitamins, minerals, and nutrients vital for your health. If you have not got used to the idea of consuming organ meats yet, you’ll be surprised to learn that they are much higher in nutrients than traditional muscle meat. So, is it worth introducing organ meats to your diet? Read on to discover the benefits and risks of organ meats, and how you can enjoy them more. What Are Organ Meats? Organ meats, also known as offal, are animal organs that you can cook and consume as food. They usually come from cows, ducks, pigs, lambs, goats, and chickens. Although offal isn’t widely popular in Australia and North America, for centuries, organ meats have been the main ingredients in many European and Asian dishes. "Certain cultures use organ meats to add flavour and nutrients to soups, stews, and patés. Menudo uses tripe, Basque recipes serve tongue in soups, and French recipes make delicious patés." Lynell Ross, Founder and Managing Editor at Zivadream The most common organ meats include heart, liver, kidneys, sweetbreads, tripe, and tongue. Some people also eat such animal organs as intestines, brains, and even testicles (usually referred to as “oysters”.) Even if you find the idea of adding organ meats to your diet a bit off-putting, you shouldn’t overlook their nutritional value. They’re an excellent source of protein, iron, vitamin B2, and folate. What Are The Different Types of Organ Meats? While offal gets less attention than some muscle meat, organ meats have a higher concentration of minerals and nutrients than some famous superfoods like broccoli, kale, or spinach. Depending on where you live, you can commonly come across these types of organ meats: Liver Both chicken and beef livers are a great source of nutrients. For example, the chicken liver has only 116 calories, yet it contains twice as much vitamin A and vitamin B12 as the recommended daily value. Vitamin A is known to be beneficial for eye health and fighting against such diseases as Alzheimer’s and arthritis. Liver is also known for the high amounts of vitamin B6, niacin, pantothenic acid, iron, phosphorus, folic acid, chromium, selenium, and copper. So, it can be good for increasing hemoglobin levels in the blood. If you prefer beef liver more, here’s what you’ll get from 100 grams (3.5-ounces) of cooked meat: Calories: 175 Protein: 27 grams Vitamin A: 522% of the RDI Vitamin B6: 51% of the RDI Vitamin B12: 1,386% of the RDI Niacin: 87% of the RDI Copper: 730% of the RDI Iron: 34% of the RDI Zinc: 35% of the RDI Riboflavin: 201% of the RDI Selenium: 47% of the RDI *RDI = Recommended Daily Intake That said, no wonder why liver is considered to be the king of organ meats. Kidneys We know the thought of eating kidney meat might not make your mouth water; however, you should still be aware of its nutritional benefits. Cow kidney contains omega-3 fatty acids and is rich in protein and nutrients. It's known for providing 228% of the daily value recommended for selenium. Thus, eating kidneys can have a very positive effect on your health. They’re also believed to be good for the heart and prevent certain types of cancer. Heart Beef heart contains the most CoQ10 than any of the organ meats. It’s also rich in iron, phosphorus, copper, zinc, niacin, selenium, folate as well as vitamins B2, B6, and B12. Thanks to being an excellent source of coenzyme Q10, heart meat can help prevent heart disease, improve energy levels, and slow down the aging process. Tongue Tongue meat has a little bit less nutritional value than other types of offal, yet it’s still very beneficial, especially for those recovering from illness. It’s rich in zinc, choline, iron, and vitamin B12. However, you should also remember that the tongue meat is full of fatty acids and has over 250 calories per serving. Are organ meats healthy? Even though organ meats cannot be found in every household yet, they’re sometimes referred to as superfoods. Generally, organ meats have a lot of nutrients vital to our health and have been proven to be useful for preventing certain diseases. Organ meats also contain a significant amount of vitamin A, especially liver. Although vitamin A is critical during pregnancy, its excessive intakes can cause severe congenital disabilities. So, if you’re taking supplements containing vitamin A, you should monitor your intake of organ meats closely. Benefits of Adding Organ Meats to Your Diet Although it might be hard to get over the mental fact of consuming organ meats, they have a lot of advantages not only for your health but also for your wallet. Here are a few of them: 1. Great source of vitamins A & B Vitamin A is a potent antioxidant, and offal contains a lot of it. It can support your immune system, maintain skin and eye health as well as protect from some diseases associated with inflammation. Organ meats provide you with such types of vitamin B as vitamin B12, niacin, vitamin B6, riboflavin. All of them can help you lower the risk of getting heart disease. Plus, offal meat high in vitamin B can contribute to keeping your brain healthy. 2. Keeps you feeling full longer Since organ meats are rich in protein, they can reduce your appetite and make you feel fuller. A high-protein diet is also known for boosting your metabolism and promoting weight loss. 3. Excellent source of iron Unlike the non-heme iron from plant foods, your body better absorbs the heme iron found in organ meats. Iron is also responsible for the creating of your hemoglobin-filled blood cells. 4. Helps build and retain muscle mass Protein is one of the primary nutrients that contribute to tissue growth and repair. So, if you want to build muscle mass and preserve it, organ meats can provide you with a lot of high-quality protein. 5. Easy on your wallet Since organ meats aren’t as popular as other types of meat, you can usually find them for a much lower price. Plus, by consuming offal, you can contribute to reducing food waste. How to Eat More Organ Meats & Enjoy Them Before you start incorporating offal into your diet, first make sure you’re buying high-quality grass-fed organ meats sourced by farms that apply organic practices. It’ll make it easier for you to enjoy dishes with offal as well as prevent any risks from consuming grain-fed organ meats. Start small “There’s definitely a mental aspect to get over when eating organ meats. If ingesting organ meat isn’t part of your culture or how you grew up, trying to eat, it can turn into a mind game. If you’re just getting started, organic chicken livers are a great place to start. They’re very mild tasting and easy to prepare. Saute some garlic and onion with olive oil and add the chicken livers and pan-fry them until they’re cooked. Heart meat from cows or other ungulates (i.e., wild game) is another mild-tasting organ option. I recommend slicing thin, dredging in flour and spices, and pan-frying. Liver is the most nutritious of the organ meats, but it also has a distinct flavour and texture that doesn’t appeal to everyone. The liver served with caramelized onions is a popular option.” Melanie Musson, Lifestyle Writer for QuickQuote.com Let someone else prepare them “To enjoy organ meats, it can be best to order them from a restaurant menu. Organ meats are not like a steak or a chop -- most need some specific prep techniques and TLC to remain tender. Kidneys, for example, have a tough membrane in the centre that needs to be removed. Kidneys and sweetbreads both need to be soaked for several hours, or they'll have an unpleasant taste. Improperly prepared organ meats probably account for much of people's aversion to them. For example, when prepared well, sweetbreads are delicious (they’re my personal favourite, but I only have them at the restaurants.)”Keith-Thomas Ayoob, EdD, RD, FAND, Associate Clinical Professor Emeritus, Albert Einstein College of Medicine Don’t be afraid to experiment “The easiest way to incorporate organ meats into your diet is simply to substitute them for the meat components in other dishes. So if you enjoy eating Bolognese once a week, swap out the beef for some ground-up liver or kidney. I know it sounds strange, but you’ll be surprised by how similar they taste. I also like to incorporate organ meats into soups with other, more traditional meats. The organ parts blend in, and you can’t even tell they’re there!” Heloise Blaure, Founder of HomeKitchenLand Open your mind “The first step is simply to understand that a whole-animal approach to eating is absolutely natural and healthy and that your initial fear or disgust around organ meats is arbitrary and learned, not inherent. Throughout human history, and to this day around the world, humans enjoy, benefit from, and even covet, offal. And while some organs are more challenging to eat and have stronger flavours that may be unfamiliar, many are surprisingly mild and even decadent. Heart, for example, is just another muscle (much like your steak) and, when prepared properly, has a delicious, steak-like flavour and texture. Sweetbreads (the thymus gland of a cow or lamb) have a mild, creamy flavour and tastes delicious when fried. Chicken liver makes a nutritious and rich pâté that goes excellently on a charcuterie board. The best way to open your mind—and palate—to these types of cuts is to start small: go for chicken hearts and livers, as they’re easy to find and cook and mild tasting, and consider buying (or making your own) a combination of ground heart and beef for burgers or sausages—you’ll find you don’t even taste the organ at all, but you’re getting the health benefits all the same.”Kristin Zamani, Senior Publicist at Victory Belt Publishing Try organ meat supplements If you can’t get over the idea of eating organs of animals but still want to try adding them to your diet, you should consider supplements made from organ meats. For example, we offer a wide range of grass-fed supplements that can help you reap the benefits of organ meats without having to deal with the preparation. Check out delicious recipes you can follow using our organ meat supplements. The Bottom Line Organ meats have very high nutritional value. They're rich in vitamins, minerals, and antioxidants that might be hard to find in other foods. Including offal into your diet can help you get more nutritional value for much cheaper. Plus, there are a lot of delicious dishes you can prepare with organ meats that can satisfy even the pickiest taste buds.
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