- Eat lots of fruits, vegetables, legumes and nuts. Fruits and vegetables contain vitamins, minerals and fiber. They have a lot of water content and help to provide a feeling of fullness. Preferably, eat locally grown fruits and vegetables that retain the highest nutrient content.
- Choose olive oil as your main source of added fat. It’s rich in vitamin E, beta-carotenes and monounsaturated fat.
- Incorporate healthful grains into your everyday diet. Carbohydrates have gotten a lot of bad press, but in the Mediterranean diet, moderate consumption of whole grains are a source of energy for a life of Active Wellness.
- Consume moderate amounts of dairy products, especially fermented ones such as yogurt, as it is known to contain live micro-organisms that can help improve the balance of good gut bacteria.
- Be sure to incorporate fish into your meal plans. Eat it at least once or twice a week. Cold water fish are known to contain omega fatty acids, beneficial for heart health.
- Eat eggs. They’re perfect alternatives to meat, high in quality proteins and fat. Once given a bad rap, eggs are now considered a complete food.
- Replace baked goods and other desserts with added sugar with fresh fruit. Eating fruit, such as dates, for dessert is common not only with Mediterranean cultures but also in Asian and African traditions.
- More than any other beverages, drink water. Water truly sustains healthy living. The Mediterranean diet also incorporates red wine as a healthful beverage, but only in moderation. Nutritionists recommend limiting consumption to no more than one portion daily for women and two for men.
- Eat red meat in moderation. If possible, use meat in combination with vegetables, such as in stews. Choose lean meats for their protein content and iron.
- Don’t eat processed foods. Processing removes valuable nutrients and enzymes, so you end up with empty calories.
Tuesday, October 30, 2018
March is National Nutrition Month®, a nutrition education and information campaign created by the Academy of Nutrition and Dietetics to remind people to return to the basics of healthy eating. Although the right diet depends on each individual’s personal needs and state of health, the Mediterranean diet is one that is often recommended.
Eating Mediterranean style is actually easy and best of all, delicious. Here are 10 basics:
With Nikken Wellness Products ,organic nutritional supplements to fill in dietary gaps, it’s even easier to get back to the basics of healthy eating!
Athletes are always looking for that competitive edge. For example, some swimmers shave their entire bodies; many runners swear by carbo-loading; jockeys are known to fast before races; extreme behaviors become run-of-the-mill—all in pursuit of heightened performance and victory. One performance enhancer that is drawing more attention from elite athletes is perfectly legal: caffeine.
Caffeine has always been the perennial best friend of high school and college students—whether as a wake-me-up or a means to stay awake while cramming for exams. Triathletes and distance runners have used caffeine as an energy booster for decades, but in more recent years, those involved in short-burst sports are also taking advantage of this stimulant.
Natural sources of caffeine include seeds, leaves, nuts and berries. In Kenzen Ten4 Energy Drink Mix , there are 80 mg per serving of natural caffeine from organic matcha green tea. The caffeine in organic matcha green tea not only may help boost energy, but it also may create a calm type of awareness. In other words, organic matcha green may well provide you with a pick-me-up feeling without the jitteriness that caffeine from other sources may cause. The natural caffeine in organic matcha green tea binds to the naturally occurring phytonutrients to slow down the absorption of the stimulant, giving it a slow release effect, resulting in up to six hours of enhanced alertness or physical performance.
You hear about antioxidant this and antioxidant that. You know antioxidants are good. But why are they good and how do they work? Relative to antioxidants, you hear a lot about free radicals. Here’s why:
Antioxidants are natural substances that may slow or even prevent damage to the body’s cells. Our bodies contain natural antioxidants in the form of vitamins, minerals and hormones. Our immune system uses these natural antioxidants to fight “threats” such as pollutants, toxins, radiation and UV light. Importantly, antioxidants fight and work to reverse the damage caused by free radicals that wreak havoc in our bodies and are the leading cause of premature aging.1
Free radicals are bad cells that are unstable and reactive. They enter our bodies as we breathe in polluted air and cigarette smoke; they creep in from unclean water; they’re generated when we’re under prolonged stress or suffering from illness; they even come in the form of unhealthy diets. Every metabolic reaction that involves oxygen has the potential to generate free radicals and if nothing is done, inflammation and arterial wall damage are the end results.2
Even though our bodies contain natural antioxidants, we obviously need more support to maintain Active Wellness in our increasingly polluted world. That’s where the elderberry can play a starring role.
The elderberry is generally traced back to Hippocrates, the Greek known as the “father of medicine.” He described it as his “medicine chest” for its wide variety of health benefits. Over the centuries, elderberry has been used to treat colds, flu, fever, burns, cuts and more than 70 other maladies. 3
In the year 2007, the US Department of Agriculture looked at the oxygen radical absorbance capacity (ORAC) or overall antioxidant capability of various berries. That is, which berries were the most effective at attacking damaging free radicals? Elderberry had higher ORAC values than blackberry, blueberry, cranberry, raspberry and strawberry, which also are relatively high in antioxidants.4
With such a high ORAC, it’s no wonder that elderberries are known as excellent immune system boosters. Your local drugstore in the US, Canada and Europe are likely to have an array of elderberry syrups or tablets. Numerous studies have demonstrated that elderberry extract is highly effective in mitigating flu-like symptoms and shortening the duration of colds.5
Research published in the Journal of Nutrition show that elderberry extract helps expedite the process of clearing excess sugar from the bloodstream and into muscles and the liver, thereby helping to maintain normal levels of blood sugar.6 Studies also show that Sambucus (the scientific name for elderberry) has natural diuretic and laxative effects, which helps the body decrease fluid retention and constipation.7
Kenzen Super Ciaga contains a mighty medley of berries with the powerful maqui berry having the highest ORAC value at 27,600 per 100g serving of fresh fruit. Elderberry, which is an excellent source of vitamins A, B and C, provides substantial support with an ORAC value of 14,500 per 100g serving of fresh fruit. Blueberry, blackberry and raspberry add to the overall ORAC value as well as enhancing flavor with their natural sweetness. Kenzen Super Ciaga® is a delicious way to ingest some powerful antioxidants!
In the next three months, the Nikken Facebook page will be posting the 10 winning Kenzen Super Ciaga® recipes from our contest. Check it out and why not do a little experimentation of your own—Kenzen Super Ciaga® tastes like a treat and acts like bodyguard!
5, 6, 7 https://draxe.com/elderberry/
Monday, October 29, 2018
There are more than 500 unique polyphenols. 1 Polyphenols are a category of chemicals that naturally occur in plants. Known as micronutrients, the polyphenols that we get through certain plant-based foods are packed with antioxidants and potential health benefits. Nutritionists believe that polyphenols can improve or help treat digestion issues, weight management difficulties, diabetes, neurodegenerative disease, and cardiovascular diseases.2
Factors that influence the activity of polyphenols in the body include metabolism, intestinal absorption, and the bioavailability of the polyphenol. Although some foods may have higher polyphenol levels than others, this does not necessarily mean that they are absorbed and used at higher rates.3 For example, polyphenols found in actual foods are often more readily absorbed than those encapsulated in supplements.
Different categories of food contain varying amounts of polyphenols. Here are some of the more easily accessible sources by food group, with berries having a notably high concentration of polyphenols:
Berries: blueberries, raspberries, strawberries,elderberries, , blackberries, cranberries
Other fruit: oranges, apples, grapes, peaches, grapefruit, cherries, black currants, plums, apricots
Vegetables: onions, shallots, spinach, potatoes, black and green olives, globe artichoke heads, broccoli, asparagus, carrots
Nuts: hazelnuts, pecans, almonds, walnuts, chestnuts
Seeds: flaxseeds, sesame seeds
Legumes: Soybeans, black beans, white beans
Beverages: Coffee,green tea, , black tea, red wine
Fats: dark chocolate, virgin olive oil, sesame seed oil
One of the easiest ways to incorporate polyphenols into the diet is to eat a Mediterranean diet. It emphasizes fruits and vegetables, includes ample amounts of olives, nuts and seeds, adds seafood and lean meat, and goes easy on starchy carbs.
Two Active Wellness formulations make it easy to insert antioxidant polyphenols into your daily regiment:
- Kenzen Super Ciaga is an organic superfruit juice concentrate that is not only delicious straight from a shot glass, but also serves as a great mixer with seltzer water to help you kick the soda habit. The numerous high-polyphenol organic berries in the formula are each harvested at the peak of their growth cycle for potency and natural sweetness.
- Kenzen Ten4 Energy Drink Mix contains organic matcha green tea, the most concentrated form of green tea. It’s another way to add antioxidant polyphenols into your daily regimen, and it’s versatile enough to be enjoyed hot or cold.
As you enjoy these delicious drinks, they’ll be busy helping your body cope with the onslaught of free radicals.
For three days only, October 16, 17 and 18, place a single order by phone with both the 2-pack Kenzen Super Ciaga® and Kenzen Ten4® Energy Drink Mix, and you’ll receive a yellow Kenko PowerBand® necklace as our gift to you!
Benjamin Franklin is attributed with saying, “An ounce of prevention is worth a pound of cure.” He originally was addressing fire safety, but today his axiom generally refers to health. In other words, it’s easier to prevent a health hazard than to repair damage that is already done.
October 10, 2018 is World Mental Health Day, and Ben Franklin’s words of wisdom come to mind. In order to prevent mental illness, it is important to recognize the signs and symptoms, then take immediate action to alleviate or prevent further distress.
Mental illness often begins in childhood or adolescence and goes unrecognized. The earlier treatment is begun, the more effective it can be to prevent the mental disorder from progressing into adulthood. Here are some warning signs that a child or teen might need help, as delineated by the National Institute of Mental Health1:
- Often feels anxious or worried
- Has very frequent tantrums or is intensely irritable much of the time
- Has frequent stomachaches or headaches with no physical explanation
- Is in constant motion, can’t sit quietly for any length of time
- Has trouble sleeping, including frequent nightmares
- Loses interest in things he or she used to enjoy
- Avoids spending time with friends
- Has trouble doing well in school, or grades decline
- Fears gaining weight; exercises, diets obsessively
- Has low or no energy
- Has spells of intense, inexhaustible activity
- Harms herself/himself, such as cutting or burning her/his skin
- Engages in risky, destructive behavior
- Harms self or others
- Smokes, drinks, or uses drugs
- Has thoughts of suicide
- Thinks his or her mind is controlled or out of control, hears voices
Although the list of symptoms is similar for adults, here are some other signs to watch out for in particular, as noted by the Mayo Clinic2:
- Feeling sad or down
- Confused thinking or reduced ability to concentrate
- Excessive fears or worries, or extreme feelings of guilt
- Extreme mood changes of highs and lows
- Withdrawal from friends and activities
- Significant tiredness, low energy or problems sleeping
- Detachment from reality (delusions), paranoia or hallucinations
- Inability to cope with daily problems or stress
- Trouble understanding and relating to situations and to people
- Major changes in eating habits
- Sex drive changes
- Excessive anger, hostility or violence
Nikken nutritional supplements are of particular importance in supporting Active Wellness. There are two that specifically address the Healthy Mind Pillar.
- Kenko Clarity is formulated with a fermented blend of 100% organic ingredients to help us stay focused and mentally sharp. Fermentation increases the levels of macro- and micro-nutrients while breaking down food that is difficult for the body to process.
- Since the connection between brain function and gut health is critical for optimum results, Kenko Lactoferrin 2.0 contains four organic ingredients that specifically support the G.I. tract as well as promoting brain health.
Jack Turner is a young British athlete who has won an impressive number of awards. Jack became the English Schools under-17 2017 Octathlon champion when he won Gold in Boston, UK. He went on to represent England at the Schools International Athletics Board (SIAB) Home Internationals in Glasgow, Scotland where he won Silver for the indoor Pentathlon.
This year Jack won the under-18 British Standards decathlon competition, exceeding the European entry standard. This led to him being selected to represent Great Britain at the European Championships in Hungary, where he set a new British record. A few months later he went on to compete in his first under-20 Decathlon and achieved the gold medal and another national title. At the end of the 2018 outdoor season Jack is ranked 6th in Europe, 6th in the world for under-18 Decathlon and 4th in the UK for under-20s Decathlon. He’s aiming high for the championships next year!
A big fan of Nikken products, Jack uses them before, during and after competitions. He explains, “I found the KenkoTherm Knee Wrap really supportive, especially since I hyperextended my knee last year long jumping. Wearing it helps me both physically and mentally. The tight yet comfortable fit meant that for a long period of time I could compete with it on.
“I found myself using theKenko MagDuo a lot. In preparation for the European Championships, I would use it on small muscles and joints for some release. I used the Kenko Touch on my inflamed tendon, that I picked up during a decathlon, days before another competition. I used it at night just before I went to bed and felt that it really helped me to perform well the following day.
“I have a PiMag Waterfall at home, so to be able to carry around PiMag filtered water in the PiMag Sport Bottle when I compete was reassuring, especially when competing abroad.”
The young champion is clearly adhering to tried and true Active Wellness practices.
- He keeps hydrated and drinks PiMag® alkaline water.
- He keeps his muscles and tendons warm and supported with form fitting KenkoTherm wraps.
- He takes advantage of patented DynaFlux® magnetic technology to massage himself with the handheld KenkoTouch® and the Kenko MagDuo®.
We look forward to hearing more about Jack Turner’s brilliant athletic accomplishments over the coming years!