10 Stress Relieving Super Foods

by Michelle on February 27, 2019

So much is going on this time of year…work, family, shopping mayhem, social engagements…it’s no wonder that the stress we’re under begins to take a physical toll.  Being short on time seems to make it nearly impossible to avoid the drive-thru or difficult to cook healthy food at home, so it’s no wonder pre-packaged items are the easy go-to.  However, if you try to add some of the following items into your daily diet you might notice you’re stress is less noticeable and you’re feeling physically better as well.

Here are some of the best “super foods” to help you feel calm and healthy:

  1. Green Leafy Vegetables: they contain folate, which produces dopamine (a pleasure-inducing brain chemical) which helps you keep calm.
  2. Turkey Breast: contains tryptophan, which may have a calming effect as well as amino acids (found in protein rich foods) and it helps produce serotonin (which regulates hunger & feelings of happiness and well-being).
  3. Oatmeal: a complex carb that won’t contribute to your already potential blood sugar spike in response to stress as well as keeping you full longer.
  4. Yogurt: full of calcium and protein in addition to probiotics that helps restore good gut bacteria (which is reduced when you’re stressed) so your digestive system runs well.
  5. Salmon: the omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones such as adrenaline & cortisol.
  6. Blueberries: the antioxidants and phytonutrients in this berry work in your defense, helping improve your body’s response to stress & in fighting stress-related free radicals.
  7. Avocado: might help shut down stress-eating by filling you up and making you feel more satisfied; also a great source of healthy fat.
  8. Pistachios & Cashews: pistachios have heart-health benefits and may reduce acute stress by lowering blood pressure & heart rate, while the zinc content in cashews may help reduce anxiety.
  9. Seeds: flax seed, pumpkin seeds, and sunflower seeds are all great sources of magnesium…a mineral that may help regulate emotions and has been shown to help alleviate depression, fatigue, and irritability.
  10. Dark Chocolate: a small piece (about a 1 inch square) has been shown to reduce stress hormones, including cortisol; the antioxidants in cocoa also trigger blood vessel walls to relax, lowering blood pressure & improving circulation.

Try incorporating some of these items into your daily diet and see if you’re feeling calm and healthy soon!

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I’m sure you have heard a lot going around these days about the multiple health benefits of Turmeric…and they’re all true!  But have you ever tried it?  Turmeric a cousin to ginger, is a staple in curries, and is used to impart color to mustards…but its uses extend far beyond the culinary world.

Turmeric contains more than two dozen anti-inflammatory compounds.  The active compound, Curcumin, is known to have a wide range of biological effects beyond being anti-inflammatory which include antioxidant, antitumor, antibacterial, and antiviral activities.  Chinese medicine has used it for centuries in the treatment of various infections and even as an antiseptic and turmeric also appears to outperform many pharmaceuticals in its effects against several chronic, debilitating diseases with virtually no side effects.

These are some of the many benefits of Turmeric that warrant giving it a try:

  • Supports healthy joint function
  • Helps improve digestion
  • Promotes healthy, radiant skin,
  • Helps the immune system
  • Aids in maintaining healthy cholesterol levels
  • Promotes healthy blood and liver functions
  • Supports the absorption of vitamins and minerals
  • Helps to maintain healthy blood sugar levels.

There are many recipes online for things like Turmeric Tea, Turmeric Milk, and recipes incorporating this multi-faceted compound that can make it easier and tastier while adding it to your daily diet.

Another use for turmeric is in beauty treatments.  Here are some of the benefits:

  • High in antioxidants that slow down cell damage and can help wounds heal
  • Widely used as a skin exfoliant and improves skin’s texture
  • Helps with inflammatory skin conditions like acne, dry skin, psoriasis, and eczema
  • Aids in reducing pigmentation and evens out skin tone
  • Can help diminish wrinkles

An internet search for “turmeric masks” will yield several results that you can try to reap the benefits of using this spice topically.

With so many positive attributes associated with the use of turmeric, both internal and external, doesn’t it warrant giving it a try?  Start slow and maybe add it to scrambled eggs, soups, etc. and work up from there.  Please check with your doctor and/or pharmacist about any health conditions and medications before using turmeric or any new food item if you have particular concerns.  And don’t worry, using turmeric on the skin is not known to make you turn yellow or orange but as always, test in a small, unnoticeable area first just to make sure.

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What exactly is a healthy diet?  The dictionary definition is simple…”A diet that contains the proper proportions of carbohydrates, fats, proteins, vitamins, minerals, and water necessary to maintain good health”.  Okay, that’s easy enough…but what exactly does that mean?  Is it really something you can put into action without details?  Probably not, and that’s why people tend to fall short of eating enough healthy foods to reap the benefits…and also where supplements come in.

It’s important to remember what the difference is between a vitamin, a mineral and a supplement.  This should help:

Vitamins & Minerals:  Natural substances usually found in food that help the body remain healthy.

Supplements:              Products taken orally that contain one or more ingredients, such as vitamins, minerals, amino acids, etc. that are intended to “supplement” one’s diet; not considered food.  Meant to “fill in the gaps”, so to speak, of what you require for good health and what you’re actually eating to meet that requirement.

Many people take vitamins and minerals in either a type of multi-vitamin or in larger individual doses to cover a specific area they know they’re deficient in to make sure they are getting the proper amounts.  Whether doing it for the specific diet they eat that doesn’t provide all of the necessary nutrients, to help naturally treat specific conditions, or just to aid in the general functions of the body, taking vitamins and minerals definitely serves a purpose.  However, each one might only address one or two things.        

Supplements, on the other hand, serve a different type of purpose.  Many of the ingredients in supplements are meant to promote a certain type of action or even reaction in the body based on the functions of the different ingredients as well as having them work together to achieve an intended result.  Take for example our Liver Formula…a product containing powerful ingredients that on their own provide beneficial elements, but working together perform in multiple areas.  They aid in detoxifying the liver and body, protecting the liver from damage with antioxidants that aid in helping it function more efficiently, and aiding in liver repair and regeneration.

Many people prefer supplements to just vitamins or minerals as they get the individual elements in the proper amounts to achieve the intended result from the product without taking so many of them separately.  Just remember, vitamins and minerals are individual items that are found in foods and sometimes eating these foods can give you the beneficial amount each day.  Supplements are a combination of vitamins and minerals intended to achieve a specific result…eating foods to get the same amounts as the ingredients in the supplement is not something realistic you can do.

As always, do your research before taking any product so you know what the ingredients are intended to do and that they’re in the proper doses in the product that are considered beneficial for results.  That research must also include checking with your doctor about your personal health situation that might prohibit taking supplementation and asking your pharmacist about any type of interaction with your medications.

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A nice cold drink on a hot day is very satisfying but not something you might want when it’s freezing outside.  While water is always vital for your health regardless of the season, staying hydrated during the colder months is crucial if you want to remain healthy.

Your body needs water to not only stay hydrated but it also helps regulate body temperature and is essential to the function of cells, tissues, and organs.  Water can also give your immune system a boost and help you keep from getting sick during peak cold and flu season along with increasing your metabolism and helping you feel full longer.

Many people don’t like “plain water” and want to use flavor “drops” or “powders” to get in the necessary hydration.  While these aren’t that terrible they do add unnecessary elements that sometimes cause bloating and adverse reactions.  You can try adding lemons or limes for flavor and even berries, cucumber, mint, etc. if plain water just isn’t for you.

Hot beverages count towards your water content as well.  Tea, hot water with lemon or a nice cup of green tea not only keep you hydrated by are known to boost your metabolism as well.  Be cautious of powdered hot drink mixes as most contain a lot of sugar.

You can also eat your water!  Several fruits and vegetables have a high water content that can help you reach your daily intake goals.  Broccoli, celery, cucumbers, mixed greens, strawberries, watermelon, pears, and grapefruit are just a few of the foods that help you stay hydrated.

Don’t drink the wrong things either!  Caffeine and alcohol can dehydrate your body and so can soda and coffee.  Many people feel that wine isn’t going to dehydrate them but that’s just not the case…wine still isn’t a good option for hydration so limited consumption is advised.

Remember too that a humidifier is useful in adding moisture to the dry winter air and can help keep you hydrated while preventing a scratchy throat and dry skin.  It’s crucial to stay hydrated in cold weather and with a little bit of forethought and planning it’s really not that difficult to do.

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Dieting myths to ditch!

by Michelle on January 23, 2019

With the “new year new you” craze in full swing there are a lot of things you’re going to be hearing about what you “should” be doing, eating, thinking, etc. but here are some things that aren’t worth much when it comes to dropping pounds, getting healthy, and just feeling better in general.

Myth #1

You can eat whatever you want if you workout

Weight loss requires fewer calories eaten than burned…that’s it!  You must work out AND eat smart/healthy to see results.

Myth #2

You’ll burn more calories/fat if you don’t eat before a workout

You have to properly fuel your body in order for it to garner the benefits of a workout.  Also, if you’re overly hungry afterwards you run the high risk of eating more calories than you just burned…undoing everything!

Myth #3

All calories are created equally

Eating 300 calories of chicken is NOT the same as eating 300 calories of cake!  The body uses and stores calories differently depending on the nutrients that each food is comprised of.

Myth #4

You can’t eat at night if you want to lose weight

Eating too many calories all day long is what causes weight issues…not just at night.  Although, eating too late at night can interrupt quality sleep and/or cause digestive problems.

Myth #5

You can eat as much as you want as long as it’s healthy

While healthy food options contain very beneficial elements they also contain calories…some more than others.  Be sure to keep track of not only the portion size of healthy fare but ALSO the calories!

Slow and steady wins the race is the best approach to permanent weight loss!  Eat better, eat less, and move more…that’s what works every time!

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BOGO Special!!!

by Michelle on January 10, 2019

Our Garcinia Cambogia & Forskolin are on a BOGO special on the Vitamin World website.
 
Be sure to take advantage of this fantastic offer!
 
https://www.vitaminworld.com/bogo-50-sports/?prefn1=brand&prefv1=Creative%20Bioscience

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Sleep…Quantity or Quality?

by Michelle on January 9, 2019

These days a good night’s sleep is a rare thing.  With hectic schedules, screens in your face most of the day, and poor diets we all seem to be ignoring the importance of proper rest.  The body benefits from sleep in many ways:

Stress Reduction                     Memory Improvement                        Lowered Blood Pressure

Improved Mood                      Weight Maintenance                            Improved Immune System

Heart Health                            Better Mental Function                       Reduced Diabetes Risk

When people think about sleep, however, they often only focus on their time spent asleep and not the actual quality or “restfulness” of that time.  The average adult needs about 8 hours of sleep nightly while the average child needs more like 9-10 hours (more for preschoolers).  However, when it comes to good sleep habits we all could use some improvement.  Here are some suggestions for fostering a good night’s sleep:

Allow enough time for sleep:  review your schedule and go to bed early enough to get your time in

Have consistent bed time habits:  develop a routine and stick to it each night to signal your brain that it’s time to sleep

Create a comfortable sleep environment:  cool is key for where you sleep as well as a quiet and comfortable location; choose a comfortable mattress, pillows, and bedding as well

Turn off all electronics:  TV, phone, tablet, etc…all contribute to a more active brain that will disrupt sleep.  Even a light on in the room (no matter how dim) can inhibit quality sleep

Utilize sleep technology:  there are several white noise machines out there that can help you fall asleep, and even your phone can be used for this (away from you on the nightstand, of course)

 All of these techniques work wonders to help you develop better sleep habits and get the rest you need.  There is also the option of taking a mild sleep aid as well, but be careful with those that are too strong…they can make it difficult to fully wake up in the morning and might even be habit-forming. 

We have a great product that not only provides great gentle sleep but also some weight loss and management qualities…30 Night Diet.  This product contains 50mg of 5-HTP to help you relax and fall asleep (5-HTP helps boost serotonin levels which regulate mood, appetite, sleep, and other body functions).  Along with other natural ingredients our 30 Night Diet can help you in many areas including a good night’s sleep without dependency.

The benefits of restful sleep are plentiful as is the research to support its necessity.  However you choose to strive for improvement in this important area you will only benefit from it.  Our 30 Night Diet is a gentle yet effective way to help you start to improve this important lifestyle element.

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It’s that time of year again…when we all start to think more about getting healthy and making positive changes in our lives.  These changes don’t have to be major adjustments to see the positive results you’re looking for.  Sometimes just making a few key “tweaks” to our routine and focusing on health is the simple way to secure lasting change.

Here are some simple ideas to help you detox from your previous unhealthy habits and start on a new path with a bit of help from a few supplements shown to provide positive results:

  1. Stop Eating Processed Foods: items like packaged meals, “easy-prep starters”, canned or bagged foods, etc.  These need to be gone from your options list.  Eat whole foods…like they appear in nature.  I realize this isn’t always possible but it will provide you with the best nutrition and aid in your healthy journey.  Frozen whole foods are fine since they’re frozen at their peak of freshness but canned alternatives usually contain too much sodium and/or sugar to make them a healthy option.
  2. Meal-Prep & Planning Ahead is Key: If you plan ahead and fix all you can ahead of needing it you’re much more likely to be successful.  It’s when we are hungry and want something simple RIGHT NOW that we all get into trouble.  Shop for the week and prepare cooked items during the weekend and all week lunch and dinner will be an easier time to control what you eat.
  3. Avoid Most Carbohydrates: If you can avoid “the whites” of the carb world you will be doing yourself a favor.  Items like white rice, white flour, white potatoes, white sugar…these are all stumbling blocks to not only weight loss but good health.
  4. Drink Plenty of Water: Keeping well hydrated helps you not only stay full but aids your body in functioning properly and keeps you feeling well.  Plain water is best, but tea can be beneficial as well.  Watch out for too much caffeine though, avoid all soda (even diet), limit coffee to one cup a day, and don’t substitute sparkling water or “enhanced” water (vitamin water, sports drinks, etc.) for the plain stuff.
  5. Be Mindful of How & What You’re Eating: Sometimes we’re in a hurry and just shovel food down or don’t even pay attention to how much we actually consume.  Try eating slowly and maybe even writing down what you ate and the portion size…even what time you felt hungry and actually ate something.  Patterns begin to emerge when you do this so you can see if you need more to eat at certain times so you’re not absolutely starving later on.  Also, protein keeps us full and provides energy so look at how much you’re actually getting and make any adjustments to keep an even energy level all day long and not get so ravenous later on.

Here are some supplements that might give you that little bit of extra willpower and possibly fill in the gaps of your diet to get you the results you’re looking for:

1234 Diet Drops Extreme:  This formula helps support appetite control and metabolism to assist with weight management as well as work together to provide beneficial elements that are known to support natural body functions related to weight loss and management beyond dieting.     

 Garcinia Cambogia 1234:  This formula can be beneficial for weight loss by assisting with appetite suppression and increased thermogenesis (fat oxidation). It may also control cravings by boosting serotonin levels in your brain, which may make you feel less hungry.

eAC (Energy Appetite Control):  This product aids in boosting energy levels and metabolism while assisting in appetite control.

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Yoga poses for stress reduction

by Michelle on December 19, 2018

Since the Holidays are upon us it’s the season to be stressed!  If you can carve out a minute for yourself from the hustle and bustle try some simple yoga poses to help reduce your stress level and maybe enjoy the festivities a bit more.

Check out the website www.yogajournal.com for step-by-step instructions on how to do these and many more poses:

Child’s Post:  quiets the mind and eases stress; benefits the nervous system and lymphatic system.

Bridge Pose:  provides gentle stretching of the back and legs, reduces anxiety, fatigue, backaches, headaches, and insomnia; may be therapeutic for high blood pressure.

Standing Forward Bend:  stretches the hamstrings, thighs, and hips; thought to relieve stress, fatigue, and mild depression.

Corpse Pose:  puts the body at ease and emphasizes total relaxation; can trigger a state of deep rest that slows breathing, lowers blood pressure, and quiets the nervous system.

Legs-Up-The-Wall Pose:  Helps reduce stress, and helps renew blood and lymphatic drainage back into the heart area.

Cat Pose:  Soothes and stretches the lower back, and relieves stress while massaging the spine.

Cow Pose:  Gently warms the spine, relieves stress and calms the mind; massages and stimulates the organs and creates emotional balance.

Dolphin Pose:  Quiets the mind, alleviates stress, and reduces anxiety; stretches the shoulders, neck, and spine.

Head-To-Knee Forward Bend:  Calms the mind, helps relieve mild depression, anxiety, fatigue, headache, menstrual discomfort, and insomnia.

Easy Pose:  Promotes inner calm, opens the hips, lengthens the spine, and increases serenity; eliminates anxiety, and relieves physical and mental exhaustion.

Sometimes more than breathing or a nap is needed to help us calm down.  Yoga is a good way to restore some balance and serenity to your life when things seem hectic and out of control.  Whatever fitness level you might be on there is a yoga pose and an adaptation you can do for stress relief.

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New Diet Protocols

by Michelle on December 13, 2018

We now have a Lifestyle page on our website www.creativebioscience.com that not only gives you the information for our 1234 Diet but also outlines the Ketogenic Diet as well as the Paleolithic Diet.  Along with food choices and nutritional information for these diets you can also learn about how Intermittent Fasting can work for you.

You will find the informative Lifestyle page under the header “1234 Diet” on our website or at the bottom of our website’s home page by clicking on “Diet Protocols”…but here is the link to that page as well:

https://www.creativebioscience.com/1234-diet

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