Have you ever wished for a simple drink that has everything you need to promote and maintain your health? Something that’s easy to prepare, easy to include in your daily routine, has natural ingredients, it’s not a pill and above all that protects and promotes the health of your heart, brain, liver, skin, hair, nails, bones, joints, muscles, blood, everything? Well, here it is! A magical mixture from Mother’s Nature itself of everything you need for your body, mind, and soul, in just one cup of water.

Ingredients

Add 1 teaspoon of:

• Maca powder
• Spirulina
• Matcha
• Bee pollen

Add 1 tablespoon of:

• Collagen peptides
• MCT oil
• Cocoa butter
• Hemp hearts

To one cup of water ( 236ml).

But what are all these ingredients and why they are so great for my health? Read more about it and learn about the fantastic health benefits of each one of them.

SPIRULINA

Spirulina is a blue-green microalga, one of the oldest life forms and one of the most nutrient-rich foods on Earth. It has almost 50-65% protein ( more than beef or chicken) and all the essential amino acids we need. It has high levels of beta-carotene, vitamin B12, gamma-linolenic acid (GLA), chlorophyll, linoleic acid, arachidonic acid, calcium, phosphorus, iron nucleic, acids RNA & DNA, and phycocyanin, a pigment-protein complex that is found only in blue-green algae.

One tablespoon (7g) contains 4g of Protein, Vitamin B1, B2, B3, Copper, Iron, Magnesium, Potassium, Omega-6 and Omega-3 fatty acids and small amounts of almost every other nutrient that we need.

Health Benefits

• Powerful antioxidant and anti-inflammatory properties
• Lowers LDL and triglycerides levels
• Protects HDL ( good cholesterol)
• Improves symptoms of allergic rhinitis ( see study here)
• Anti-cancer properties
• Effective against anemia ( see study here)
• Improves immune system ( see study here)
• Reduces blood pressure ( see study here)
• Improves muscle endurance and strength
• Lowers blood sugar levels

MACA

Maca is a Peruvian plant grown in the Andes mountains. It has been used for medical purposes and in the kitchen as well.

Health Benefits

• Reduces blood pressure
• Chronic fatigue syndrome
• Female hormone imbalance
• Powerful antioxidant
• Energy booster
• Effective against anemia
• Improves memory and learning
• Increases fertility
• Improves mood
• Reduces menopause
• Boosts the immune system

MATCHA

Matcha literally means ” powdered tea”. The preparation of matcha is the focus of Japanese tea ceremonies, and it has long been associated with Zen. Unlike traditional green tea, in matcha preparation, the tea plants are covered with shade cloths before they’re harvested, to avoid direct sunlight. This way the leaves grow with better flavor and texture, which are hand-selected, steamed to end fermentation, then dried and aged in cold storage, which deepens the flavor. The dried leaves are then stone-ground into a fine powder.

Health benefits

• It has more antioxidants than any other superfood
• Boosts metabolism and burns Calories
• Natural detoxifier
• Calms the mind and relaxes the Body
• Mood enhancer
• Lowers cholesterol
• Lowers blood sugar
• Protects the liver ( see study here)
• Memory enhancer ( see study here)
• Protects the heart

COLLAGEN PEPTIDES

Collagen peptides are a cold-soluble, easily digestible and highly bioactive form of collagen. They are made from pasture-raised bovine hides. The hides are first cleaned and soaked in hot water to remove the fat. They are then soaked in an alkaline or acid solution to facilitate the release of collagen. They are obtained by breaking down of the molecular bonds between individual collagen strands to peptides.

But what is collagen?

Collagen is the body’s most important building block and it makes up approximately 30% of the proteins in our bodies. Collagen is the key structural protein that ensures the union, elasticity, and regeneration of all our connective tissues, including skin (70%), tendons (85%), ligaments (70%), cartilage (70%), and bones (90%). In essence, collagen is strong and flexible and is the ‘glue’ that holds everything together.

With age, our bodies naturally begin to produce less collagen, and the first signs of aging start to occur such as wrinkles, more fragile and breakable bones, joint discomfort.

Health benefits

• Promotes younger looking skin
• Support nails growth
• Strengthens hair
• Replenish moisture levels in hair
• Prevents the formation of wrinkles
• Improves skin moisture levels
• Supports bone and joint health
• Contributes to weight management
• Supports healthy gut
• Aids the liver in ditching toxins

BEE POLLEN

Bee pollen is a ball of pollen made by young bees when they land on a flower. It’s a mixture of pollen, saliva, and nectar or honey. It contains vitamins, minerals, carbohydrates, lipids, and protein. Be careful as bee pollen can cause a serious allergic reaction including shortness of breath, hives, and swelling. Also, it is not safe for pregnant women or if you are breastfeeding and can interact with certain medications.

Health benefits

• Relieves inflammation
• Boosts liver health
• Reduces stress
• Speeds up healing
• Strengthens the immune system
• Works as an antioxidant ( has resveratrol, an antioxidant found in wine)
• Great for hay fever or mouth sores
• Promotes weight loss
• Aids constipation

MCT oil

MCTs (medium-chain triglyceride) are partially man-made fats. MCT oil is most commonly extracted from coconut oil, as more than 50% of the fat in coconut oil comes from MCTs. They have been used as medicine for treating food absorption disorders including diarrhea, steatorrhea (fat indigestion), celiac disease, liver disease, and digestion problems due to partial surgical removal of the stomach (gastrectomy) or the intestine (short bowel syndrome). Athletes sometimes use MCTs for nutritional support during training, to increase exercise performance, for decreasing body fat and increasing lean muscle mass, and for weight loss.

Health benefits

• Maintain a healthy weight
• An instant source of energy
• Fights yeast and bacterial growth
• Support diabetes management
• Balance hormone levels
• Improves your mood
• Better digestion

COCOA  BUTTER

Cocoa butter is a pure, stable fat that is pressed out of cacao beans. It is considered a vegetable fat and despite the word ‘ butter’ in it, it doesn’t have any dairy products.

Cocoa butter is perfect for salves, lotions, lip balm, and some makeup. Because it is nontoxic and melts at body temperature, it is also used as a base for medical suppositories to deliver medications.

Health benefits

• Makes you happy by boosting neurotransmitters and balancing hormones
• Increases immunity
• Regenerates your skin
• Relieves constipation
• Boosts your metabolism
• Fights signs of aging
• Helps with mouth sores
•  Improves heart health
• Great source of vitamin K and vitamin E

HEMP HEARTS

Hemp seeds are the seeds of the hemp plant, Cannabis sativa, the same species as cannabis (marijuana). But they contain only trace amounts of THC, the compound that causes the drug-like effects of marijuana.

Health benefits

• Very rich in Omega-3 and Omega-6
• Great source of plant-based protein ( 30g hemp seeds- 10g of protein)
• Reduce the risk of heart disease
• Great source of healthy fats
• Aid digestion
• Relieves dry skin
• Reduce PMS symptoms
• Reduce inflammation
• Reduce muscle cramps

Lastly, I want to end this blog post with this beautiful quote from Wild Woman Sisterhood:

” The mountains are my bones,
The rivers my veins.
The forests are my thoughts,
And the stars are my dreams.
The ocean is my heart,
It’s punding in my pulse.
The sounds of the Earth write
The music of my soul.”

With all my love,

RANIM SALAME
Integrative Nutrition Health Coach

                You’ve probably heard of my all-time favorite motto-

“Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper”,

but is it true? Yes, I believe it is. If you don’t, let me convince you with a colorful delicious healthy breakfast and facts backed up by science!

Throughout my life, I’ve heard many people saying ” I can’t have breakfast! I am just not hungry. I only have coffee.”, some continue with ” and a cigarette too!”. That it’s a terrible idea and if you are one of those people you need to watch this video immediately. Don’t get me wrong, I love coffee and it has a ton of health benefits but not on an empty stomach!

Why it’s bad to drink coffee on an empty stomach?

• Stomach acid increases

Stimulates the production of more acid in your stomach which can harm your stomach and digestive tract ( heartburn, stomach ulcers);

• Ruins digestion

The consumption of caffeine leads to the secretion of stress hormones ( adrenaline and cortisol) which increases your heart rate and blood pressure. Your body is in flight or fight mode ( survival mode) which is why the digestive system is shut down and therefore digestion is ruined, leading to a bloated feeling, pain, and irregularity.

• Anxiety and depression

It lowers the brain’s power to properly break down serotonin ( the happiness hormone) which causes anxiety and depression. Drinking coffee in the morning on an empty stomach will leave you feeling shaky, nervous and weak.

• Dehydration

It raises the amount of fluid that your body passes which causes dehydration.

• Reduces hunger

While this may sound exciting for those who are looking to lose weight, it’s not! Drinking coffee on an empty stomach makes you skip breakfast which can again lower your body’s ability to make serotonin. If you don’t have serotonin, you can’t feel happy or sleep good and when you are not happy and rested you tend to eat more which will lead to weight gain – reverse causation.

A lot of people don’t feel hungry for breakfast because they’re eating too much at night or because they have formed this bad habit through years and years of skipping breakfast. But skipping breakfast can lead to heart disease as a recent study posted in the Journal of the American College of Cardiology shows.

The team studied ‘ The Importance of Breakfast in Atherosclerosis Disease’ from which it turned out that people who skipped breakfast and those who ate a light breakfast were more likely to have atherosclerosis than those who ate a full breakfast. Also, they are more likely to have certain risk factors for heart disease, like greater waist circumference, blood pressure, fasting glucose and triglycerides.

Alice G. Walton who has a Ph.D. in Biopsychology and Behavioral Neuroscience and is a contributor at Forbes writes  “People who skipped breakfast also had significantly less healthy lifestyles in other ways. As mentioned, they were more likely to be overweight, which suggests they may have skipped breakfast in order to lose weight—a case of reverse causation. But they were also more likely to have a poor diet, smoke and drink more alcohol, which are all serious heart-risk factors. In fact, the researchers say many of the participants who skipped breakfast fall into what they call the “social-business eating pattern,” which includes a busy schedule and a lot of meals out. So again, skipping breakfast may be more a marker of an overall lifestyle than anything else. ”

In conclusion, skipping breakfast is a choice that has an impact on your overall lifestyle and health. On the other side, having breakfast is part of a self-care routine and it’s definitely an act of self-love to me which can lead to the implementation of other healthy behaviors.

If you do decide to have breakfast every day remember that it is your first meal of the day, it’s how you start your day, it’s what gives your body the energy to walk you around all day, it’s what forms your blood, cells, organs, thoughts, actions, life so make sure it’s a healthy colorful nourishing one. I personally like having eggs in the morning, this recipe with poached eggs is one of my favorites or these delicious omelette wraps  but here is a sweet breakfast as well ‘ fluffy flourless pancakes’ or these apple toasts with almond butter.

Enjoy!

Love,

R

What is Ayurveda?

            Ayurveda or Ayurvedic Medicine is an ancient healing system discovered before western, homeopathic and traditional Chinese medicine created by the sages in India over 5,000 years ago. Ayurveda ( Ayur = life, Veda = science or knowledge) is a Sanskrit word and it means the science of life.

I love how Deepak Chopra describes it here: ” The two main guiding principles of Ayurveda are 1) the mind and the body are inextricably connected, and 2) nothing has more power to heal and transform the body than the mind. Freedom from illness depends upon expanding our own awareness, bringing it into balance, and then extending that balance to the body. This process isn’t as complicated as it may sound. For example, when you meditate you effortlessly enter a state of expanded awareness and inner quiet that refreshes the mind and restores balance. Since the mind and body are inseparable, the body is naturally balanced through the practice of meditation. In the state of restful awareness created through meditation, your heart rate and breath slow, your body decrease the production of “stress” hormones such as cortisol and adrenaline, and you increase the production of neurotransmitters that enhance well-being, including serotonin, dopamine, oxytocin, and endorphins.”

While western medicine ignores the root cause of the diseases, Ayurvedic Medicine focuses on it. It treats allergies, obesity, insomnia, migraines, digestive problems, asthma and many other ailments. HEALTH is seen in Ayurveda as the balance between the 3 fundamental energies called DOSHAS ( Vata, Pitta, and Kapha), in other words, the balance between the body, mind, and soul.

Ayurvedic Medicine says that our bodies are made of 5 universal elements:

AIR;

SPACE;

FIRE;

WATER;

EARTH.

AIR and SPACE 

Season: FALL

The energy of movement. Regulates all movement in the body ( physical and mental) such as breathing, blinking of the eyes, heartbeat, the ability to get rid of waste through your intestines as well as the cellular movements ( under a microscope).

Characteristics:

– sensitive; spiritual; tardy; fidgety; forgets to eat; daily routine feels difficult and overwhelming; flighty; memory problems; easily confused; not present; baldness; creative types might have a propensity toward arts, writing, poetry, music.

When it’s in balance:

 – you feel creative, flexible, fresh, light and joyful.

When it’s out of balance:

– you feel fear, nervousness, anxiety, and tremors.

Ailments:– arthritis, insomnia, anxiety, insecurity.

Excess of VATA:

– dry skin, constipation;

CLICK here if you are VATA and you want to know how to balance it.

FIRE and WATER

Season: SUMMER

The energy of heat. Represents metabolism ( how well you break down food), digestion, absorption, assimilation and body temperature. Governs all the biochemical changes in our bodies.

Characteristics:

– compelled to accomplish things; organized; never misses meals and can be cranky if a meal is skipped (has strong metabolism); focused; workaholic; doesn’t do well in hot, humid climates; sassy; creates problems that don’t really exist when feeling too balanced; needs to eat often.

When it’s in balance:

– you feel intelligent and have a deep understanding of those around you;

When it’s out of balance:

– you feel frustrated, angry, jealous and overly critical;

Ailments:

– perfectionism, acid indigestion, heartburn, hives, acne, Crohn’s diseases.

Excess of PITTA:

– bloating, fatigue, liver complaints;

CLICK here if you are PITTA and you want to know how to balance it.

WATER and EARTH

Season: WINTER

Represents body structure and stability, lubricates joints, moisturizes skin, heals wounds and maintains immunity.

Characteristics:

– grounded; stable; solid; clear about the ways of the world; sensual; strong sexuality; a sense of physicality; steady appetite but not overly strong like Pitta; can miss a meal; slower metabolism; resists exercise and is slower moving; often tries to lighten up (physically and emotionally).

When it’s in balance:

– you feel love, forgiveness and a sense of calmness;

When it’s out of balance:

– you have feelings of attachment, greed, lust, and envy;

Ailments:

– colds, congestion, allergies, possessiveness;

Excess of KAPHA:

– weight gain, diabetes, lethargy;

CLICK here if you are KAPHA and you want to know how to balance it.

QUESTIONS 

Is Ayurvedic Medicine safe?

Some of the products used by Ayurveda may be harmful, particularly if used improperly or without the direction of a trained practitioner. For example, some herbs can cause side effects or interact with conventional medicines.

Is Ayurvedic Medicine effective?

At the moment, there aren’t enough well-controlled clinical trials and systematic research reviews (the gold standard for Western medical research ) to prove that the approaches are beneficial. Even though the research is limited some of the present evidence from clinical trials show that turmeric may help with certain digestive disorders and arthritis.

How can I find which one I am?

CLICK here if you want to discover your type.

I have recently ordered a book about AYURVEDA, therefore, I will come back to this post and add on new information about it. Stay close!

I hope you find this post helpful, if yes please SHARE. ( Just imagine how beautiful a world full of balanced doshas would look).

Sending you lots of love and wishing you a joyful Sunday evening filled with whatever is that you need at this moment!

LOVE,

R

Like I’ve said in my other blog posts, being on the Whole30 program forces me to come up with healthy options for foods that I used to eat before which would not be described as 100% healthy.

To me, Whole 30 is more than a diet or a program that promises to break all your unhealthy habits. It is a self-discovery journey. I learned so many things about food and about myself throughout this program. Now I know how to make the difference between hunger and a simple craving; cravings that are so connected to my emotional state. I also learned how to identify ‘ bad’ ingredients in products by reading the lables, how much sugar is hidden in almost everything we buy from the store, how so many ‘unhealthy foods’ are being sold under the label ‘ healthy’ and many other things that I’ll talk about in a future blog post when I’ll finish the program ( Whole30 – Part two).

We usually buy our groceries from Whole Foods, which is my favorite grocery store. On those days when neither Noor or I feel like cooking we go there, get a rotisserie organic chicken ( so delicious) some potatoes that we roast in the oven and organic fire roasted red peppers. First time we ate this combination, I felt like something was missing from  all these yummy tastes and that was mayonnaise, more specific, garlic mayonnaise. To me, the taste of chicken combined with garlic is just perfect!

So here it is, my latest discovery:

“Healthy homemade mayonnaise with avocado oil”

Easy, delicious and healthy!

Ingredients:

• 2 small eggs or 1 large;
• 1 cup Avocado Oil;
• pinch of salt;
• optional : 7-8 cloves garlic minced;

Depending on your preferences you can add garlic, spices (oregano) or leave it as it is, plain. I did because I just loveee garlic.

Method:

• Add the eggs, the avocado oil and the salt.

• Using an immersion blender start blending the composition slowly from the bottom to the top. You want to make sure you blend it good until the oil is mixed well with the eggs.

• Add the garlic and mix everything with a spoon.

Done! Yes, it is that fast and easy.

Enjoy!

Love,

R

Dry skin is something I have never experienced in my life until recently when I moved to Chicago, the great windy city. Everything changed including my skin. I feel you now, ” dry skin-er”, it’s terrible, the struggle is real! Sometimes it gets so dry it itches. But don’t lose your hope, I found the solution! It ends with nut and starts with coco, yesss coconut, you got it!

When this first happened to me questions started popping into my head like bubbles- ” Is it because I am still not finding my place in here yet ( mentally & emotionally)?”, ” Is it because I am stressed?”, ” Is it the food?”, ” Is it because I don’t drink enough water?”, ” Is it because of the environment?”. Well, there was only one way to find out the answers and that was to do everything the right way. So I started drinking plenty of water, eat super healthy ( healthy delicious breakfast), no sugar, organic vegetables and leafy greens, fish, grass-fed beef, organic poultry, limited use of alcohol, mostly red wine, drink warm water with lemon first thing in the morning, sleep 8 hours a night, relax by reading a book or taking a warm bath, go to yoga classes, go to the gym. All this really improved my mood, my acne, my digestion, my hair, my sleep, my emotional and mental state, everything except my skin. It was still dry.

I thought then maybe my vitamin D levels are low ( see my blog post about vitamin D) so I started taking supplements since the weather in Chicago was clearly not going to help me get some sunlight. But still, my skin did not improve.

So I came up with these so-called ” coconut oil baths”. What you need to do is just put 2-3 tablespoons ( or even more) in the water while you are taking a long relaxing bath. Light up some candles, bring a book, put some relaxing music or even bring a glass of your favorite wine. It’s your time and you deserve it.

I use coconut oil when I cook as well. Coconut oil is great! Here are some benefits in case you are wondering how great it can be for your skin, hair and much more.

• Skin moisturizer;

Coconut oil is one of the best choices for a skin care agent because of its composition which is almost 94% saturated fat ( lauric acid, myristic acid, capric acid, stearic acid); fat which prevents moisture loss through the skin’s pores. Vitamin E is also found in its composition, which is known to block free radicals from the body ( aging process). Definitely, something you need if you want the smooth younger-looking skin.

• For your hair;

Due to its composition of lauric acid, capric acid and caprylic acid which have low molecular weight and straight linear chain, coconut oil can penetrate inside the hair shaft and act as a moisturizer. Researchers from India studied the effects of mineral oil, sunflower oil and coconut oil on prevention of hair damage and found the coconut oil as the only oil that reduced the protein loss remarkably for both undamaged and damaged hair when was used as a pre-wash and post-wash grooming product.

• For your scalp;

Coconut oil prevents peeling away of the skin on the scalp and conditions like dandruff by keeping the skin moisturized.

• Weight management;

I use coconut oil when I cook and it’s delicious. But besides its taste, it is also beneficial for your metabolism. Studies show that it can help you lose weight and belly fat because it contains medium chain triglycerides that can increase diet-induced thermogenesis. Also, the medium-chain triglycerides (MCTs) found in coconut oil are used for energy production, not stored as fat unlike the fat in other vegetable oils.

• Cures fatigue;

Because of the saturated fats present in it, coconut oil is a great source of energy, curing fatigue and energy malnutrition.

• For your immunity;

Lauric acid is a natural antibacterial, anti-fungal, and anti-viral. It is known to reduce candida, fight bacteria, and create a hostile environment for viruses. It can also increase our body’s production of monolaurin, enhancing anti-bacterial protection.

Enjoy your coconut oil bath and let me know if you have any questions by addressing them below or on Instagram.

Love,

R

WHAT IS VITAMIN D?

Vitamin D is a fat-soluble nutrient. Soluble means ” able to be dissolved” therefore vitamin D needs fat to be dissolved ( healthy fat such as avocados, cheese, eggs, nuts, olive oil), unlike other vitamins, for example, the vitamin B complex which is water-soluble meaning it needs water to be dissolved.

There are two main forms of vitamin D, vitamin D2- ergocalciferol ( found in mushrooms) and vitamin D3- cholecalciferol ( found in animal foods like egg and salmon). Recent studies have suggested that the latter one is superior to the first one, ergocalciferol ( D2).

SOURCES OF VITAMIN D

Diet

• Fatty fish like carp, salmon, Chilean sea bass, herring, mackerel, tuna sardines;
• Oysters;
• Shrimp;
• Beef liver;
• Cod liver oil;
• Eggs;
• Fortified foods;
• Cheese ( not low-fat, as I said vitamin D needs fat to be dissolved);
• Mushrooms are the only plant source of vitamin D excluding the fortified foods;

Sunlight exposure

It is the simplest way to get vitamin D. But even after exposure to UV B light, its synthesis is influenced by latitude, season, use of sunblock and skin pigmentation. Those with fair skin need about 45 minutes of exposure, while those with darker skin require up to 3 hours a week to maintain sufficient levels.

Supplementation

In areas with limited sunlight, like Chicago for example where there is not a lot of sunlight for more than half of the year, supplementation is a common way to get sufficient vitamin D.

Current guidelines suggest that consuming 400–800 IU of vitamin D should meet the needs of the majority of all healthy people.

THE ROLES OF VITAMIN D

• Cognitive function;

In a study in India called ‘ Vitamin D and Alzheimer’s Disease’ researchers found that lower levels of vitamin D are associated with an increased risk of Alzheimer’s Disease. In addition, the clinicians found that vitamin D has neuroprotective properties.

• Immunity;

• Heart;

” A growing number of studies point to vitamin D deficiency as a risk factor for heart attacks, congestive heart failure, peripheral arterial disease (PAD), strokes, and the conditions associated with cardiovascular disease, such as high blood pressure and diabetes.” says Dr. Erin D. Michos, Assistant Professor of Medicine at The Johns Hopkins Hospital.

• Bones;

Vitamin D promotes mineralization of the collagen matrix in bone, therefore, it’s necessary for strong bones. Without Vitamin D, our bodies cannot effectively absorb calcium, which is essential to good bone health.

• Muscles;

Studies show that high levels of vitamin d might improve muscle strength and that low levels may lead to fatty muscles.

• Lungs;

” More than 60 years ago clinical studies were carried out administering oral vitamin D as a treatment for mycobacterial infections with high success rates.” – source.

• Weight loss;

A new study conducted in Milan, Italy by doctor Dr. Luisella Vigna suggests that the administration of vitamin D daily to people that are obese/overweight and already have low levels ( fat cells absorb vitamin D and keep it from circulating throughout the bloodstream) might help them lose weight.

They recruited 400 obese/overweight adults, put on the same low-calorie diet and divided them into three groups:

1. The first group did not take supplements;
2. The second took 25,000 IU of vitamin D per month;
3. The third took 100,000 IU of vitamin D per month.

After six months, the second and third group, the ones that were supplemented with vitamin D experienced weight decrease and reduction in waist circumference compared to the first group who did not take any supplements. The second group lost an average of 8.4 pounds ( 3.8 kg) and 4cm from their waist, while those in the third group who took 100,000 IU of vitamin D/month lost an average of 11.9 pounds ( 5.4 kg) and 5.5cm from their waist.

• Mood;

According to the WHO ( World Health Organization), depression is the leading cause of disability worldwide, affecting more than 300 million people.

There are several studies that prove a connection between mood and vitamin D deficiency.  The Natural Center for Biotechnology Information states in a study conducted in Toronto, Canada that the intake of vitamin D was associated with improved wellbeing. In another study of healthy students, it was concluded that 10 or 20 mcg (400 or 800 IU)/day for only 5 days during winter improved mood.

According to the WHO ( World Health Organization), depression is the leading cause of disability worldwide, affecting more than 300 million people. Exactly how vitamin D works in the brain isn’t fully understood but taking a vitamin D supplement when needed can improve or prevent depression.

A study in the Netherlands involving 1,102 people aged 18-65 years with a current depressive disorder and 790 with former but not current depressive disorder, found lower vitamin D levels among those with a current depressive disorder and lower symptom severity for those with higher vitamin D levels. ( Source)

• Skin;

In a study conducted by Johnson and Johnson Skin Research Center – USA, researchers observed a correlation between vitamin D levels and skin moisture content, individuals with lower levels of vitamin D had lower average skin moisture.

WHAT CAUSES A VITAMIN D DEFICIENCY?

• Limited exposure to sunlight;

People with light skin need about 45 minutes of exposure, while those with darker skin require up to 3 hours a week to maintain sufficient levels.

• Obesity;

Fat cells absorb vitamin D and keep it from circulating throughout the bloodstream.

• Darker skin;

People with darker skin have more melanin ( what gives skin its color) which means they have a natural sun protection. Melanin is able to absorb UV-B radiation from the sun and reduce the skin’s capacity to produce vitamin D3 by 95%.

• Age;

As people get older they absorb less vitamin D from their diet and produce less vitamin D in their skin. Also, their reduced activity forces them to spend more time indoors.

SYMPTOMS

• Depression;

One study in Boston found that vitamin D deficiency may be a risk factor for depression, especially in older adults.

Another one with the title ‘ Vitamin D and depressive symptoms in women during winter’ suggested that supplemental vitamin D3 reduces depressive symptoms.

• Infections;

One of the most important roles of vitamin D in our body is maintaining a strong immune system so can fight off the viruses and bacteria. Getting sick often is a sign that your immune system is not functioning properly which can mean that your vitamin D levels are low.

• Bone & back pain;

Another study in India revealed a correlation between low levels of vitamin D and back pain.

• Hair loss;

The biggest cause of hair loss is stress, but vitamin D might have a role as well. However, in both cases when it’s severe it might be a sign of a disease.

There is not a lot of research on this topic but several studies show there is a correlation between hair loss and low levels of vitamin D. One study in Egypt- Cairo concluded that low levels of vitamin D2 are associated with hair loss in females.

• Tiredness;

A study conducted at University of Florida College of Medicine found that low levels of vitamin D are associated with excessive daytime fatigue. In another one performed at Louisiana State University Health Sciences Center – Sleep Medicine Program researchers evaluated a 28-year-old woman for 4 months of excessive daytime sleepiness. After concluding that her levels of vitamin D are low, they prescribed her a dose of 50,000 IU once weekly. Her symptoms improved within two weeks.

• Muscle pain;

A study in Norway investigated vitamin D levels in patients with non-specific musculoskeletal pain, headache, and fatigue. It revealed a high prevalence of hypovitaminosis D in the examined patients which means muscle pain is associated with low vitamin D levels.

I hope you find this post useful! If you have any questions please address them below or click here to find me on Instagram.

Love,

R

Juices or smoothies? Which one is better? That’s a question we all start to think about once we begin juicing or blending. What we know they have in common is their purpose, which is to detoxify the body and give the digestive system a rest. Also both are packed with vitamins, minerals, and antioxidants. Bellow you’ll find important information about both of them, so you can determine which one is the best for you.

FIBER 

• JUICES have little to no insoluble fiber. During the process of juicing the pulp is separated from the juice, leaving the soluble fiber, which is more easily digested and passed into the bloodstream.

• BLENDERS pulverize the fruits and vegetables as a whole, leaving you with all the fiber. The insoluble fibers found in the smoothies helps slow digestion which means they keep you full longer.

NUTRIENTS

Release speed

• When consuming JUICES the nutrients are released in a much quicker way which could cause your blood sugar levels to rise. That might be helpful before or after exercise to give you a quick boost of energy.

• When consuming SMOOTHIES the nutrients are released in a more slower way because of the insoluble fibers. It can help you keep your blood sugar balanced or curb your appetite between meals.

Absorption

• When consuming JUICES all the nutrients go directly into the bloodstream because there is no insoluble fiber in them to slow down the absorption process.

• When consuming SMOOTHIES fewer nutrients are absorbed because some of the them attach to the indigestible fiber and are eliminated out of the body.

PRODUCE 

• JUICING requires a larger amount of produce which means juices tend to be more expensive but they can benefit you more because you can pack in more vitamins, minerals and antioxidants.

• BLENDING has the advantage of using certain produce that can’t be juiced like banana, avocado or figs. And they are more cost-effective because they require less produce.

SUGAR

Sugar is still sugar, even if it comes from fruits!

• JUICES tend to have more sugar because most of the people chose fruit juices falling into the trap of ” juices are healthy”. Yes they are healthy when you limit the use of fruits and add more vegetables like celery, kale, cucumber.

• SMOOTHIES can be full of sugar as well if you don’t limit the use of fruits. But because the smoothie blends the whole fruit you might use less fruits than you would normally use for juicing which means less sugar per glass.

In both cases, JUICING or BLENDING choose high-quality produce. Going organic can be more expensive, but it’s a health investment that pays off long-term.

Personally, I have tried both and I do like both. I drink smoothies when I want to achieve a durable satiety. Plus it feels more like a meal for me since I use toppings like almonds, cashews, chia seeds, hemp heart, coconut flakes or fruits. I drink juices when I want to detoxify my body because I feel juices do that to me more than smoothies. Find my favorite smoothie recipes here.