NonStop Natural

To Supplement or Not to Supplement: Everything You Need to Know

July 22, 2016 by Tammy Robinson Leave a Comment

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Who doesn’t want to eat healthier, lose weight, put on muscle, and feel great? While it sounds fairly simple; eat a good diet, get some exercise, get some sleep, however, most people feel that they need to take supplements to “make up” for the things they lack or to speed the process along.

Is this necessary? Do you really need supplements to help you lose weight, bulk up or to have more energy?

No, not really. Worst of all, they can actually do you far more harm than good.

What The Feds Found

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  One large study performed by the federal government, found that supplements which were meant to either help you lose weight or gain muscle, (some of the biggest names out there too, such as Xenadrine and Hydroxycut) were the cause of more than 20,000 visits to hospital emergency rooms every year.

This is no joke. The Department of Justice has filed both criminal and civil enforcement actions against more than 100 manufacturers of these kinds of products.

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The Problem with Protein Powders

  Many young men consume protein powders as a means of building muscle and putting on weight. In fact, protein powders are one of the best selling supplements on the US market today.

No one is denying that protein is good for you. It is absolutely necessary for building muscles; however, most Americans already consume far too much protein.  There is (in most cases) no lack of fish, meat, beans, nuts, tofu, and other types of protein in the average American diet.

To make things worse, many of these companies have been using cheap fillers in their protein powders, which mean you are paying a whole lot of money for very little protein.

Homeopathic Hype

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  Let’s not forget the homeopathic hype, such as pre-exercise drinks and energy bars. It has been shown again and again through scientific studies that homeopathic remedies do absolutely nothing. NOTHING. You might was well thrown your cash in the fire. The results will be the same.

One example was published in the very distinguished medical journal The Lancet, in 2005. This study confirmed hat diluting the active ingredient until there was literally nothing left to measure (which is what homeopathic remedies are) was every bit as effective as a sugar pill.  This is just one example and there are literally hundreds more like it.

The Most Dangerous

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  Workout boosters are perhaps the most dangerous of the bunch. With names like Oxy Elite Pro or Jack3D, they sound super cool, don’t they? These supplements promise to increase oxygen to the body, increasing your ability to exercise.

After two soldiers who used Jack3D died, the active ingredient in this supplement was found to be DMAA (dimethylamylamine) a plant compound that is known to contract the blood vessels, increasing blood pressure to dangerous levels.

The makers of Oxy Elite Pro have had indictments made against them for claiming that their product contained natural plant extracts, when the truth was that it contained synthetic stimulates imported from China. The indictment claims that several people have suffered from liver damage and that at least one death was linked to this supplement. Oxy Elite Pro has been recalled and removed from stores.

Creatine or Meat

  Don’t waste your money on creatine supplements. Your body naturally makes this whenever you eat meat. Opt for a steak dinner once or twice a week if you want to improve the output of energy from muscles.

What About Zinc?

When you feel a cold coming on, it is perfectly OK to take small amounts of zinc (no more than 11mgs for the average adult) can help to interfere with the replication of the bug that is responsible for the common cold, rhinovirus. Studies show that people who take zinc lozenges or supplements have shorter colds and far less severe symptoms than those who do not.

Last But Not Least: Weight Loss Supplements

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  All these supplements, whether they are powders, bars, or pills, that claim to help you slim down, are definitely not worth your money. Almost all of these supplements contain things like caffeine (which you can get pretty cheaply from a few cups of Joe) and herbal extracts such as wild mint, wild olive, or cumin. There are no studies showing that these supplements work. None. Save your dough.

Oh, and those green coffee extracts? Complete bunk. There was only one study and it was retracted after it was discovered that the entire study was funded by and monitored by the company who makes this stuff.

Green tea extracts or drinking green tea has been found to have some health benefits, but don’t think that drinking a cup a day is enough to prevent cancer. Almost all studies show that green tea is most effective when you drink 5 to 6 cups of freshly brewed tea each day.

Your best bet continues to be the boring stuff you have heard over and over. Eat a plant based; varied diet, get 7 to 9 hours of sleep each night and get at least 30 minutes of exercise most days of the week.

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Filed Under: Health, Healthy Eating, Healthy Living, Nutrition, Shocking, Supplements, Truth, Vitamins and Minerals, Weight Loss Tagged With: body building supplements, facts about creatine, facts about protein powders, muscle building supplements, Protein powders, weight loss supplements

Top 10 Calcium Rich Foods Every Woman Needs (Most are Non-Dairy!)

June 24, 2016 by Tammy Robinson Leave a Comment

 

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We know what you are thinking right now; calcium, milk, bones, got it. Hold on a minute! There is a whole lot more to this than meets the eye!

Did you know that you have more calcium in your body than any other mineral? It’s not only vital for strong teeth and bones, but it plays a big role in making muscles work, nerve signaling, and even cardiovascular health!

On average, adults need about 1,000 mg each day. Women over 50 and anyone over 70 needs 1,200 mgs and kids under 18 need 1,300 mgs!

Unfortunately, many people don’t get enough calcium in their diet, especially if they go the vegan route. Most calcium rich foods come from dairy products, such as cheese, milk, and yogurt.

There are plenty of other non-dairy sources, but most people are unaware of them.

Take a look at the top 10 calcium rich foods you should be adding to your diet to avoid serious health problems.

  1. Seeds  calcium 3

You might think that seeds are just a snack, but the truth is that seeds are miniature powerhouses of nutrition. Poppy seeds, for example, have 126 mgs of calcium in one little tablespoon. That’s a big 13% of your RDA in one mouthful! Sesame seeds have about 9% of your RDA for calcium in that same tablespoon. Seeds are an easy way to get calcium and other nutrients, simply by sprinkling a tablespoon over your yogurt, salad, or vegetable dishes.

  1. Fish

Some fish have high levels of calcium because of their tiny, edible bones. Sardines and canned salmon are two of the best non-dairy sources of calcium around. A typical 3.75 ounce can of sardines has 35% of your RDA and just 3 ounces of canned salmon (including the bones) has about 21%.  In addition to the calcium, these cold water fish are terrific sources of omega-3s.

  1. Lentils and Beans   calcium 4

Beans might be the “magical fruit” that makes you toot, but they are also loaded with healthy fiber, protein, and calcium! One cup of white beans has about 13% of your RDA, while winged beans, sometimes called Manila beans, have a whopping 24% of your RDA in that same cup. Beans also lower your bad (LDL) cholesterol levels and reduce your risk of colon cancer!

  1. Nuts

You don’t have to go nuts over nuts to get the health benefits from them. When speaking of calcium, almonds top the chart, with one ounce (about a handful or 22 almonds) having about 8% of your RDA. Almonds also have fiber, protein, and healthy fats.

  1. Dark Leafy Greens   calcium 5

Not all greens are equal, at least, not calcium wise! However, the ones that we are going to talk about really pack a calcium punch! Kale, spinach, collard greens, and lambs quarters are all pretty high in calcium. One cup of cooked collard greens has about 25% of your calcium needs for the day!

  1. Rhubarb

While this vegetable isn’t as popular as some others due to its sour taste, it is loaded with fiber, calcium, vitamin K, and other vitamins and minerals. One cup of cooked rhubarb has about 87 mgs of calcium. This green and red beauty also contains healthy prebiotic fiber, which means it encourages good digestive health.

  1. Amaranth   calcium 6

This ancient food is a pseudocereal that is a nutrition super star! High in folate and minerals, one cup of cooked amaranth has about 12% of your RDA or 116 mgs. If you can find amaranth leaves, they have even more calcium (about 28%) and are very high in vitamin C and vitamin A.

  1. Tofu

Tofu that has been properly prepared has very high amounts of calcium. This soy based food has a whopping 86% of your RDA in just half a cup! Edamame is a good source of both calcium and folate, with one cup having 100% of your RDA for folate and 10% of your RDA for calcium.

  1. Figs   calcium 7

While most of us wouldn’t think of fruit as containing calcium, figs are the exception to the rule. Dried figs are not only rich in fiber and antioxidants, but they also have more calcium than any other dried fruit. One ounce of dried figs has about 5% of your RDA for calcium. Figs also have potassium and vitamin K, which is important for blood clotting.

  1. Milk

We would be amiss if we left one of the best and cheapest sources of calcium on the planet off of this list. One cup of full fat cow’s milk has about 350 mgs of calcium. One cup of low fat (2%) cow’s milk has about 290 mgs of calcium. Goat’s milk is another great choice! One cup of goat’s milk has about 325 mgs of calcium. Milk is a terrific source of calcium that is easily absorbed by the body and drinking just one cup can give you between 27 and 35% of your RDA for the day.

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Look at your average daily diet and decide for yourself if you are getting the calcium your body needs to operate at its peak each and every day!

Filed Under: Foods, Health, Healthy Eating, Natural, Produce, Truth, Vitamins and Minerals Tagged With: Best foods for calcium, calcium benefits, calcium needs, Non dairy sources of calcium, RDA calcium

Top 10 Nutrients You Might be Lacking (They Could Even Make You Feel Sick and Tired!)

June 22, 2016 by Tammy Robinson Leave a Comment

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Regular readers of Nonstop Natural know that we don’t tolerate woo (pseudo-science) when it comes to our health. So while our headline might sound like woo  or something you might read on those other “natural” news websites, this one is factual and based in science.

Almost everyone we know tries their best to be healthy, and that includes eating right, but let’s face it, when those curly chili cheese fries are right in front of you – they can be hard to resist!

Not only does the fast food monster craving hit us from time to time, most of us lead very busy lives. This usually means that we grab a donut or bagel as we head out the door in the morning, have some Cheetos from the vending machine as a snack, then hit the drive through or call for pizza once we get home, far too often.

This leads to vitamin and mineral deficiencies that we are not even aware of. Even if you take a multi-vitamin supplement (which do not appear to be all that healthy in the long run), you can still end up with nutritional deficiencies.

Keep reading and find out which nutrients you might be lacking and how they might be affecting how you feel.

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  1. Magnesium

Magnesium is an important mineral. It helps to maintain nerve and muscle function, a healthy, steady heartbeat, and strong bones. It also helps the body convert  food into energy and regulates blood sugar. Although a serious deficiency is rare, a low level of magnesium can lead to muscle weakness, irregular heartbeats, anxiety and insomnia.

Top Magnesium Rich Foods:

  • Nuts and seeds
  • Dark green veggies
  • Lentils and beans
  • Brown rice
  • Oily fish, such as salmon and mackerel
  1. Calcium

Everyone knows that calcium leads to strong teeth and bones, but did you know that a small amount of calcium is always circulating in your blood stream? This is necessary for the proper contraction of the heart muscle. So while going vegan is a cool “trend”, it can be a dangerous one if calcium levels are not maintained.

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Top Calcium Rich Foods:

  • Canned fish
  • Dark green veggies
  • Dairy products
  • Nuts (especially almonds)
  • Tofu
  1. Potassium

Potassium is an electrolyte that helps the body maintain proper fluid levels, helps the heart to function properly, and regulates blood pressure. Low potassium levels can mean high or low blood pressure and an irregular heartbeat.

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Top Potassium Rich Foods:

  • Bananas
  • Swiss chard
  • Spinach
  • Squash
  • Oily fish like salmon
  • Dried fruit
  • Avocados
  1. Iodine

While this mineral is essential to the normal function of the thyroid gland and metabolism, many people never iodine a second thought. Low iodine levels can cause thyroid issues and if you are pregnant, they can impact your unborn baby’s health.

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Top Iodine Rich Foods:

  • Cod fish
  • Shrimp
  • Poultry
  • Canned tuna
  • Seaweed (even dried seaweed)
  1. Omega 3

Omega 3 is an essential fatty acid because the body does not make it. This means the only way to get it is from your diet. Omega 3 does so much for the body, it’s difficult to list it here, but just a few of the things that omega 3 does includes lowering bad cholesterol levels, lowering inflammation levels in the body, and increasing HDL (good) cholesterol levels.  This is the one exception to the vitamin rule. If you don’t love fish, take a good quality supplement. Fish or krill oil supplements have been proven to be just as effective as eating fish, in some studies.

Top Omega 3 Rich Foods:

  • Canned sardines
  • Canned salmon
  • Fresh salmon
  • Fresh mackerel
  • Walnuts
  • Flaxseed oil
  • Anchovies
  1. Selenium

This is a little known but powerful antioxidant that can help fight free radical damage in the body. Selenium is a mineral that is also vital to the immune function, thyroid, and reproductive systems.  A deficiency in selenium can cause a feeling of being tired, no matter how much sleep you get, brain fog, infertility problems, and hair loss.

Top Selenium Rich Foods:

10 nutrients 6

  • Brazil nuts (just one each day is sufficient)
  • Mushrooms
  • Tuna
  • Sardines
  • Red meat
  • Poultry
  • Seeds
  1. Folate

Folate is one of the B vitamins. This one works in conjunction with vitamin B12 to help the body build and maintain healthy red blood cells as well as keep the immune system fully functional. Folate is also vital for pregnant women during their first three months of pregnancy to protect the baby from birth defects.  Low levels of folate can cause anemia, which cause pale skin, diarrhea, an overly sensitive tongue, and persistent fatigue.

10 nutrients 7

Top Folate Rich Foods:

  • Lentils and beans
  • Broccoli
  • Spinach
  • Asparagus
  • Romaine lettuce
  • Avocados
  1. Vitamin D  10 nutrients 8

You know this one! It’s often called “the sunshine vitamin” because our skin turns the rays of the sun into vitamin D. The sun is a trickster, though. Too much  sun and you not only get burned, but you increase your risk of skin cancer. Too little, and you can experience weak bones and teeth, slow growth, and a poor immune system.  Too much of anything is not a good thing and this includes both sunlight and sun screen. Try to get at least 30 minutes of sunlight most days in the winter and 15 minutes in the summer months. The body does not absorb vitamin D from supplements very well, but if that is your only recourse, then take them according to your doctor’s instructions.

Top Vitamin D Rich Foods:

  • Tuna
  • Mackerel
  • Salmon
  • Eggs
  • Milk
  • Mushrooms
  1. Iron

Iron is essential to the body. It not only is necessary for red blood cell production but the metabolism of energy and the synthesis of hormones. You don’t wanna mess around with your hormones!  Common symptoms of iron deficiency are shortness of breath, weakness, chest pains, frequent infections, dizziness, and headaches.

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Top Iron Rich Foods:

  • Red meat
  • Liver
  • Dark green leafy veggies like kale
  • Dried fruit
  • Eggs
  • Pork
  • Beans
  • Seafood
  1. Vitamin B12

This is a water soluble vitamin that is essential for brain and nerve function as well as for proper blood formation. Every single cell in your body needs B12 in order to work properly. Your body cannot make it, so you must get it from food or supplements. Common symptoms of a B12 deficiency are impaired brain function, brain fog, a pins and needles sensation in the feet and/or hands, and joint pain.

Top Vitamin B12 Rich Foods:

  • Whole Eggs
  • Clams
  • Oysters
  • Red meat
  • Milk

While it is possible that you could be deficient in all 10 of these nutrients, the chances are very slim. However, many people are deficient in at least one or two of the above nutrients. Children, the elderly, young women, and vegans are at the highest risk  of having multiple deficiencies.

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Focus on eating a real food, balanced diet that contains both plants and animals to avoid the problems caused by nutritional deficiencies.

 

 

 

 

Filed Under: Foods, Healthy Eating, Healthy Living, How To, Natural, Produce, Truth, Vegetables, Vitamins and Minerals Tagged With: avoiding nutritional deficiencies, balanced diet, common nutritional deficiencies, Foods to prevent nutrient deficiencies, Health problems from lack of vitamins, Health problems from nutrient deficiencies, How to avoid nutritional problems, symptoms of vitamin deficiencies

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