Nutrition. Vitamins. You.
THE KETO DIET~ IS IT OR ISN’T IT GOOD FOR EVERYONE? By: Allie Might, FMC, INHC, ATT The Keto Diet…we’ve all heard about it, we all have opinions on it, but what do we really know about this diet theory. It seems as though …
SHILAJIT~WHAT IS IT AND WHY DO YOU NEED IT? By: Allie Might, FMC, INHC, ATT Shilajit, pronounced she-lah-jeet, is one of the most versatile nutraceuticals available. However, it is not commonly discussed and is beginning to gain traction within the wellness community. But just …
Summary on Respiratory Health
Dr. Claire Arcidiacono, ND
I hope that this blog series on respiratory health has been both fun and informative! I have tried to review some of the most common respiratory concerns that come up here at Invite health. Additionally I have reviewed some of my personal favorite and in my opinion best products to use for both respiratory health as well as our immune system.
What are the best ways to naturally protect our respiratory system? Hands down the best way to protect ourselves from respiratory illness is by washing our hands!! And it is also vital to AVOID touching your face. If I could only mention 2 things to do to help protect ourselves from illness it would be to wash your hands and avoid touching your face. That is how important these things are to our overall health. The next tip is to clean regularly touched surfaces. Avoid sharing things that go into your mouth. Now I know you’re probably scratching your head saying wait – what does that even mean? Well by things that go into your mouth I mean eating utensils and obviously tooth brushes. If you are ill please be considerate and stay home if possible. Also always cover your mouth and nose when you cough or sneeze. Overall good hygiene is the key to success when it comes to keeping healthy. (1)
Next and probably just as important as hygiene is life style. Studies have found that a Mediterranean diet can benefit our respiratory health. (2) Another life style that is important for respiratory health is to stop smoking. (3)
Over this blog series I have reviewed a number of products that I feel are the best nutrients from Invite to help with both overall immunity and respiratory health. One such nutrient is Immunity Hx. This is a combination of 3 nutrients, vitamin C, vitamin D and zinc. Studies have found that these are critical for “the growth and function of the immune cells”. (4) Please see my blog for more information on this fantastic formula. Another nutrient that has come up frequently during this series is Olive Leaf. Studies have found numerous benefits to using olive leaf. These include anti-microbial and anti-inflammatory benefits. (5) NAC is another favorite nutrient of mine! Once again studies have found many benefits for NAC including helping with thinning mucus and relieving the symptoms of conditions such as COPD and even bronchitis. (6) Black Seed is another personal favorite that has also come up quite frequently. However I’ll direct you to my product highlight for more information on this.
But how can you add these products to your daily life? For powders it is simple to mix them into smoothies or even juice or water. Pills can be swallowed or even opened and mixed into those same smoothies. If you aren’t fond of smoothies you can always mix these things into yogurt, applesauce or even into cooked oatmeal. Here are some yummy ideas to help you! Remember there aren’t any misstates in the kitchen, just an opportunity to learn!
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APRIL HEALTH AWARENESS~ AN INTODUCTION TO OUR TOPIC OF THE MONTH By: Allie Might, FMC, INHC, ATT April is an interesting month when it comes to health and wellness. It’s Public Health Awareness Month, but as always, awareness months are always sharing and overlapping. …
WATER~THE INCREDIBLE LIFE FORCE By: Allie Might, FMC, INHC, ATT Water is our life force. It is such a necessity but something that very few people seem to get enough of on a daily basis. As I discuss this topic numerous times each day, …
PROTEINS~WHAT ARE THEY?
By: Allie Might, FMC, INHC, ATT
While we all know protein, do we really know how much we need on a daily basis? It’s also something we all like as there seems to be endless choices. There is also no wrong way to prepare proteins, so they appeal to all tastes.
The amount of protein needed in a day is fairly easy to achieve. According to the United States Department of Agriculture (USDA), adults need the equivalent of 5-7 ounces each day. However, according to ‘High Protein Foods: The Best Protein Sources to Include in a Healthy Diet’ published by Harvard Health Publishing for Harvard Medical School, the average adult should consume .36grams of protein per pound of body weight. Keep in mind, these are guidelines for average adults within the normal weight range on the BMI chart.
Why is protein so important? We know it’s good for healthy muscle strength and muscle mass, as that is what protein is commonly associated with by most people. However, protein is also good for such areas as the bones, metabolism, and fat-burning and appetite control. I like to recommend incorporating some protein into each meal every day.
Just like anything, too much of a good thing is not good. Excessive protein consumption could cause halitosis (bad breath), digestive problems, kidney issues or even dehydration, just to name a few. According to an article from The Cleveland Clinic, too much red meat could increase the risk of some cancers, heart attack and stroke. It’s recommended to eat red meat in moderation.
ANIMAL PROTEINS: This consists of the most common proteins. Here is where we have beef (anything from steak to hamburger), poultry (chicken, turkey, Cornish game hen, etc.), pork (ham, pork loin, bacon, etc.), fish (salmon, tuna, sardines, etc.) or seafood/shellfish (shrimp, lobster, muscles, its) and game (deer, pheasant, boar, alligator, etc.).
VEGETARIAN PROTEINS: These proteins are supplied by animals (animal bi-products) without us having to consume the animal itself. This group includes such choices like eggs, cheese and Greek yogurt.
VEGAN PROTEINS: This group has endless possibilities, but can also be intimidating to many people. You can find familiar foods like nuts, seeds, nut butters (peanut butter, almond butter, etc.), lentils and beans. It also includes the more unfamiliar or intimidating tofu, tempeh (fermented soybeans) and seitan (vital wheat gluten).
While some of these alternative options aren’t for everyone, they can be a good option for those looking to cut back on animal proteins, while still incorporating nutritious food. Many of these alternates are not only good sources of protein, but can also supply vitamins, minerals, calcium and fiber.
WHEY PROTEIN POWDER: Whey is probably the most common protein powder. It is sourced from dairy, but contains varying amounts of lactose. Therefore, those that are lactose intolerant may or may not be effected. For others, this is a great option to add extra protein into their diet. This also has vanilla flavor, but it’s not overpowering, so adding fruits, greens or nut butters are a perfect compliment.
PLANT PROTEIN POWDER: As an alternative to whey protein, using this plant protein that contains Flax Seed and Chia Seed powders is the perfect alternative. While anyone can benefit from this powder, it is typically enjoyed by those that are sensitive or allergic to dairy, as well as vegans and strict vegetarians. This is also flavorless so it can be used endless ways, so let your imagination get creative.
PRO TIPS: Try adding one of these protein powders to plain oatmeal, plain Greek yogurt or a smoothie to help reach your daily protein needs. If you’re looking for a tasty addition, add a scoop of Cocoa Hx for an indulgent treat.
www.myplate.gov/eat-healthy/protein-foods
www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
www.healthline.com/nutrition/10-reasons-to-eat-more-protein
https://health.clevelandclinic.org/can-you-eat-too-much-protein
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
health.clevelandclinic.org/is-whey-protein-good-for-you
