Shannon12

Three Important Nutrients if You're Over the Age of 45

Unfortunately, there are just some all-too-common nutrients that we simply don't get enough of that are crucial for optimal health and wellness.  Especially as we age. I sifted through the top nutrients and boiled them down to three that can have the best effect for us.

Vitamin D

It's the “sunshine vitamin”. Vitamin D is very important for everyone, but especially women over 45.  Want to know why? It helps to protect our bones! Vitamin D helps our body absorb and keep the calcium we get from our food and drinks.  And we all know that calcium is one of the main things our bones are made of. Want to know something funny about vitamin D (but it's true, I swear)? People who get enough vitamin D tend to fall less frequently.  Especially as we get older. Seriously! By far the best way to get Vitamin D is to get brief exposure for 15-20 minutes per day when the sun is low.

Magnesium

Magnesium is an essential mineral needed for over 300 reactions in your body. As with vitamin D, it's very common for us to simply not get enough, not even the 320 mg per day that's recommended. Low levels of magnesium have been linked to high blood pressure, diabetes, low bone density, and even migraines. Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables.  In fact, the magnesium element is central to a plant's chlorophyll – it's actually what causes green plants to be green!  And most of us just don't get enough greens into our bodies on a regular basis.  (You know I have a delicious recipe with leafy greens for you below, right?).  

Omega-3s

We've all heard that we need to get more omega-3 essential fatty acids, right?  They're good for our hearts, brains, and help to reduce inflammation. But not all of us are ready, willing, and able to eat fish three times per week.This is one of the few times that I will recommend using a supplement as it is very difficult to get the optimum amount of Omega-3’s otherwise. While fish oil supplements contain the “brain healthy” fats called EPA and DHA, those two are not technically the “essential” fats.The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary. The best whole food sources of Omega-3's are wild salmon, hemp and chia seeds, and walnuts. As an oil, you can add to your diet (and especially for my Vegan friends) Nordic Naturals' Algae Omega and I currently use Melaleuca’s Omega-3. This product is plant-based and has those essential ALA fats.      

Conclusion:

Three nutrients to consider now that you're 45 are: vitamin D, magnesium, and omega-3s. Of course if you have any medical conditions or take medications, it's always a good idea to speak with your doctor before starting anything new.  

Recipe: Salmon Quinoa Buddha Bowl

(Serves 2)
  • 4 cups baby spinach kale mix
  • 1 cup quinoa (cooked)
  • 2- 3oz wild salmon fillets
  • 1 tablespoon olive oil or coconut oil
  • 2 tablespoons sesame seeds
  • ½ red onion (diced) (optional)
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon lemon juice
  • dash salt and pepper
  • optional toppings: craisins, goji berries, walnuts, pecans.
  1. Preheat oven to 450 degrees, Apply 1 tablespoon olive oil or coconut oil on small baking sheet. Place salmon, skin side down, and bake in oven for 10-15 minutes.
  2. Split spinach, quinoa, sesame seeds, and onion (if using) between two bowls Add each salmon fillet on top of ingredients.
  3. Mix sesame oil, rice vinegar, and lemon juice together and pour on top of prepared Buddha bowls.
  4. Garnish with additional toppings such as walnuts for a boost in Omega-3.
  5. Add salt and pepper to taste.Serve & Enjoy!  References: https://authoritynutrition.com/11-natural-menopause-tips/ https://examine.com/supplements/Vitamin+D/ https://ods.od.nih.gov/factsheets/Magnesium-Consumer/ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
 

Tags:
Integrative Nutrition

Forest Bathing: What It Is and Why It's Healthy

Wellness trends come and go, but we can always look to nature for timeless wisdom that’ll never go out of style. If you’ve taken a walk in the woods lately, you probably know what we mean. Read More

Shannon12

Guys!..Lost Your Sex Drive? This Could Be Why.

Libido is such an interesting (and complex) experience.  Because of this it can be affected by so many things.  And we're not just talking about the obvious sex hormone testosterone here. Although testosterone levels can have a big effect on sex drive, there are a lot of subtle things that can be going on too. In this post we'll dive into a bunch of key diet and lifestyle factors that have been shown to increase testosterone and libido.  

Body fat:

Did you know that low testosterone is linked with high body fat? Particularly visceral fat, which is associated with a large waist circumference.  You see, with more fat there is more of an enzyme called “aromatase” that converts testosterone to estrogen.  And what you want is to keep that testosterone not convert it. Losing excessive weight and keeping it off has so many health benefits including increased libido!  

Diet:

[caption id="attachment_31941" align="alignright" width="300"] The Natl Institute of Health recommends  that adults should intake 8-11 mg of Zinc each day.[/caption] Certain nutrient deficiencies can contribute to low testosterone.  Not only zinc and vitamin D, but if you're not eating enough protein and healthy fats that can also have a negative impact too. A great way to get your Vitamin D intake: get outdoors! 10-30 minutes of sun exposure is enough to get your daily dose of vitamin D. Not to mention eating way too few or way too many calories.  These aren't going to help you in the bedroom department either. So make sure you're eating enough food to sustain your resting metabolic rate (RMR) and that you're getting enough protein and healthy fats; not to mention the essential vitamins and minerals too.  

Exercise:

Did you know that men can experience increased blood levels of testosterone after a bout of intense exercise? However, this doesn't seem to be the case after endurance exercise as it may actually reduce the levels of circulating testosterone. For a temporary boost, men can try some weight lifting or a HIIT workout (check out this article in the link from Dr. Mercola).  

Sleep:

Sleep is critical for just about everything our bodies do. If you're not getting 7-9 hours each night, you're going to want to prioritize that for your health (and sex drive).  Try it.  You just may thank me.  

Stress:

No one can deny that your moods can affect your sex drive, right? Too much stress, sadness, and worry can take over your mind and push that drive to reproduce right to the back burner.  So you want to try to minimize that stress hormone cortisol. How about some tips?  Make time to do things you love, workout, spend quality time with your family and friends, meditate, relax with a great book, or take a long bath.  And don't forget to laugh!  

Consider maca:

Have you heard of the Peruvian herb called “maca” (Lepidium meyenii)? It's a plant in the cruciferous family (think: broccoli) and its root has been traditionally used as an aphrodisiac.  It's usually ground into a powder and dried. Believe it or not there are a few studies that actually show an increased libido for those who supplement with it.  Scientists don't know exactly how it works, but it seems to work for both men and women and it doesn't seem to impact your hormones (not even testosterone). Maca is an antioxidant and seems to be protective of mens prostate.  New research suggests it may also be helpful for our brains and bones. It has a bit of an earthy flavor so most recipes don't call for the same amounts as in the supplement.  You'll love the recipe below and if you're considering this superfood, you should know:
  • Maca interacts with some medications so be sure to check with your doctor or pharmacist before taking maca supplements.
  • Because it can affect your moods, you should be very careful taking maca if you have anxiety or depression.
  • It's not recommended for women who are pregnant or breastfeeding.

Recipe (libido-enhancing): Maca Hot Chocolate

Serves 2
  • 2 cups almond milk
  • 1 tablespoon coconut oil
  • 1 tablespoon unsweetened cacao powder
  • 1 teaspoon black maca powder (not sure which to buy? Sunfoods makes a great high, quality product that I love)
  • ½ teaspoon turmeric (optional)
  • 1 tablespoon maple syrup
  • 4 dashes cinnamon
  • 1 dash sea salt
  • 1 dash cayenne pepper (optional)
  1. Heat almond milk and coconut oil in a saucepan.
  2. Add all ingredients to blender and blend until frothy.
  3. Serve and enjoy!
*Tip:  Adding cayenne pepper is a traditional South American way to add a bit of spice to chocolatey foods and drinks. **Optional: Add 1 tablespoon pumpkin seeds which are great source of Zinc, which is plays an important roll in sperm production, health and motility.   References: http://www.precisionnutrition.com/doctor-detective-low-libido http://www.precisionnutrition.com/all-about-testosterone https://authoritynutrition.com/8-ways-to-boost-testosterone/ https://examine.com/supplements/Maca/ http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=1903&lang=eng https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2705534/