This Essential Nutrient Is Making Its Mark

This Essential Nutrient Is Making Its Mark

What Is CoQIO?

Coenzyme Q10 (CoQIO) is a vitamin-like nutrient synthesized by the body and essential to energy production. There are two forms: subiquinone and ubiquinol. “Our cells simply cannot function without CoQ10,” says natural health expert Michael T. Murray, ND.

Do You need more?

People most in need of CoQ10 are those with cardiovascular disease; studies have shown that the energizing nutrient helps to reduce blood pressure, stop blood vessel damage, and strengthen the heart muscle. Also, statin drugs (used to treat high cholesterol) deplete the body’s CoQ10—it’s vital to replenish CoQ10 with a supplement while taking statins. Some research suggests a benefit for those with Parkinson’s disease as well.

More Health Benefits

CoQ10, which is a powerful antioxidant, helps to stabilize mood, increase energy, boost muscle recovery after exercise, enhance immune function, and ease inflammation, migraines, gum disease, and fibromyalgia symptoms.

Tidbit: Taking CoQ10 supplements for at least three months was shown to improve overall sperm health, according to a study in the journal Andrologia.

Supplement Options

Choose from softgel, capsule, chewable, and liquid/emulsion forms. Some supplement experts believe that ubiquinol is better absorbed than ubiquinone. Recent innovations in supplement manufacturing, however, have helped to enhance ubiquinone’s bioavailability.

Dosage Guidelines

A typical dosage is 90-150 mg daily; however, you can use 300-600 mg daily (in divided doses) if addressing a particular health issue (e g., congestive heart failure). Always take CoQ10, a fatsoluble nutrient, with a tiny bit of fat (e.g., 1-2 tsp. coconut oil) for better absorption.

Boost Your CoQ10 Levels Naturally

Eat Sardines:They’re a food source of CoQIO. Look for wild caught, freshly packed products.

Exercise: In one recent study from the journal Biogerontology, researchers found that higher physical activity among seniors was associated with higher blood levels of CoQ10, says Murray.

Are You Low in CoQ10?

Some possible signs that you need more CoQio:

  • Blood sugar regulation problems
  • Gingivitis/poor gum health
  • Heart problems, including angina and arrhythmia
  • High blood pressure
  • Statin drug use, particularly with achy joints/muscles and fatigue
  • Stomach ulcers
Source: Better Nutrition
7 Top Tips for Feeling More Energetic!

7 Top Tips for Feeling More Energetic!

Do you sometimes have trouble falling asleep or staying asleep? Are you waking up in the middle of the night or before your alarm goes off? It’s important for you to understand what’s causing your sleep struggles, and use tips like the ones below to prepare for a restful night.

Getting enough sleep has a positive domino effect on our health; our bodies are in restore and rejuvenation mode while we’re sleeping; this can help us heal from illnesses and reduce aches and pains in our joints or muscles, for example. Deep sleep also helps reduce stress and anxiety, so we have more energy the next day.

And speaking of the next day, have you ever noticed that you’re hungrier when you’re tired? Research shows our appetite can increase up to 25% when we’re feeling exhausted, and many of us often turn to caffeine or sugar (or both) to give us a boost of energy. And that begins a roller-coaster of bursts of energy followed by energy crashes. That’s right – not getting enough sleep can actually cause us to gain weight or make it harder for us to lose weight.

Tonight, why not start some of these healthy sleep rituals?

Give yourself a bedtime. What’s your bedtime? Just like kids, we benefit when we have a consistent sleep time, because our bodies anticipate and respond to routine.

Close the kitchen. Make your last meal two to three hours before bedtime, so your body has a chance to digest the food. Digestion is a lot of physical activity – not what you want to be doing while you sleep!

Shut down electronics 30 minutes before bedtime. Turn off the TV, the laptop, the tablet, the Xbox, the PlayStation, your smartphone…did I miss anything? According to the National Sleep Foundation (NSF), all of these devices can hinder your ability to sleep. One reason, explains the NSF, is that these devices emit blue light, “which our brains interpret as daylight. Blue light actually suppresses melatonin, a hormone that supports circadian rhythm and that should begin to increase when you are preparing for sleep.” So when you’re on your tablet or phone at night, your brain thinks it’s daytime. That can make it harder to fall asleep.

Set your smartphone to the “do not disturb” setting. In addition to the blue light, sending nighttime emails, scrolling through Facebook or posting on Instagram right before bedtime might be stressing you out or making your mind race. You’re not alone – NSF research shows that 71 percent of people sleep either holding their smartphone, having it in bed with them, or having it on their nightstand. Instead, place your smartphone where it is not within arm’s reach, and set it to “do not disturb” for the seven to eight hours of sleep you should be getting. Note: If you don’t want to miss a call from certain people – say you have elderly parents or kids at college — you can set your smartphone to allow calls and texts from select contacts. Everything else can wait until morning! The best option would be to not sleep with any electronics in your bedroom, at all!!!

Create a relaxing ritual. Very few people fall asleep the minute their head hits the pillow. Instead, you may want to create some rituals that tell your body you’re shutting down for the night. Try a warm bath with lavender essential oil. You can also listen to some relaxing music or do some deep breathing, restorative yoga, and/or meditation.

Dark = Deep. How many little electronic lights are glowing in your bedroom once the lamps and overhead lights are off? The darker you can make your room, the more restorative your sleep can be, because the darkness releases the sleep hormone, melatonin. Cover up those little lights with black electric tape or turn them face down or toward the wall. You might also try light-blocking curtains if light streams in from outside.

Help your hormones with a sleep mask. If your room is still bright, try wearing a sleep mask. It creates the total darkness our bodies need to release melatonin and get a healthier night’s sleep. I always recommend the softest sleep mask you can find, with natural fibers. It may not be attractive, but if it helps you sleep, you will feel and look your best with more energy. And that’s a beautiful thing!

I’d love to hear how your sleep improves with these tips, and which ones are most helpful to you. Feel free to share on my Facebook page – just not right before bedtime!

Sweet dreams!

Want to learn more about creating a healthier life? Schedule a consultation with me!

Visit my website and “CONTACT” me, and let’s talk about your unique challenges, health concerns and goals. I would love to help get you started on the path to your BEST SELF!

8 Ways To Use Coconut Oil for Your Skin

8 Ways To Use Coconut Oil for Your Skin

Whether it’s dry skin, sensitive skin, oily skin or normal skin, this smooth, slick, tropical-smelling elixir will help make your skin supple and sumptuous.

Coconut oil’s main fat is lauric acid, a medium chain fatty acid that positively impacts cholesterol levels. It also contains vitamins E and K, and iron, and has both antimicrobial and anti-fungal properties.

What really takes the (coconut) cake is that it’s super affordable. Check out these 8 ways to use coconut oil for your skin:

Continue reading

10 Earth Day Tips

10 Earth Day Tips

Today is Earth Day! It’s an annual event that takes place on April 22nd. Organized and founded by Senator Gaylord Nelson, and first celebrated in 1970 focused on the United States, it was taken internationally in 1990. Earth Day events in more than 193 countries are now coordinated globally by the Earth Day Network.

What can you do to make a difference on this day, and perhaps continually? Here are 10 tips to get you started:

  1. Make today a meatless day! Everything we eat has an environmental footprint – it takes land, water and energy to grow crops and raise livestock. The World Resources Institute has calculated the greenhouse gas emissions associated with producing a gram of edible protein of various foods. And, what they found was that foods such as beans, fish, nuts and egg have the lowest impact. Take the pledge to not eat meat one day a week and become a part of the Meatless Monday movement!
  2. Plant a tree! Planting trees is one of the easiest and most important ways to fight climate change. Deforestation contributes to species extinction, poverty, and is responsible for up to 15% of the global greenhouse gas emissions causing climate change. ONE DOLLAR = ONE TREE. Make a donation, here!
  3. Stop using disposable plastic! Unfortunately, only about ten percent of plastic produced each year to make bags, bottles, packages, and other commodities for people all over the world is properly recycled and reused. The rest ends up as waste in landfills or as litter in our natural environment. Take the pledge to switch to sustainable alternatives, such as glass or stainless steel, and reduce the amount of disposable plastic you use!
  4. Limit your conventional produce intake! Conventionally grown produce are high in organophosphate pesticides (including RoundUp). Buy organic whenever possible! Avoid the fruits and vegetables on EWG’s Dirty Dozen list. Stick to the Clean 15!
  5. Drink filtered water! Tap water is high in contaminants such as mercury, chloramine, ammonia, fluoride, lead, nitrates, nitrites and many others.
  6. Stop using air fresheners! Phthalates and 1,4-Dichlorobenzene are chemicals found in air fresheners to cause birth defects, increase rates of asthma, lung damage and cancer
  7. Check your bathroom! Harmful ingredients in toothpastes and liquid soaps, such as anti-bacterials and triclosan (a pesticide), have been linked to increase the likelihood of developing breast cancer. Read the label and choose healthier alternatives from your local health food store.
  8. Get rid of CFLs! Compact fluorescent light bulbs contain mercury. When broken, you must handle and dispose of with care. If you must use them make sure there is no danger of breaking near children. Opt for LEDs (light emitting diode) instead.
  9. Watch out for foam furniture! Foam products (like stuffed furniture and mattresses) are often treated with toxic fire retardants, so keep them well covered. And, don’t “protect” your fabrics and carpets with sprayed on chemical coatings – simply clean spills quickly.
  10. Lookout for lead! If your home was built before 1978, it probably contains lead paint. Choose low VOC (volatile organic compounds) paints and always paint with the windows open for good ventilation.
Sources: Earth Day Network, National Public Radio, Environmental Working Group
Is Salt Causing Inflammation and Autoimmune Disease?

Is Salt Causing Inflammation and Autoimmune Disease?

We’ve long known that too much salt in your diet is a bad thing. The overconsumption of sodium, unfortunately common in the Standard American Diet of fast food and highly processed packaged goods, has been strongly linked to high blood pressure, stroke, and cardiovascular disease.

Now there’s even more reason to ditch the canned soup and frozen meals in favor of fresh, whole foods: several new studies show that too much salt can contribute to Continue reading

Beating Allergies the Natural Way

Beating Allergies the Natural Way

After this long winter, many of us are welcoming the end of March with open arms. We’re eager for the sun, warmer temperatures, and all of the new growth signaling that spring has finally arrived. Unfortunately, for many, this time of year also signals the arrival of seasonal allergies.

Seasonal allergies can make life miserable for those who suffer from them, causing itchy eyes, runny noses, and constant sneezing fits. These reactions are often caused by the explosion of pollen produced by budding trees and flowers, causing our bodies to produce histamines that “attack” the pollen and clear it out of our systems.

The conventional treatment for spring allergies consist of anti-histamines to calm our overworked immune systems, as well as steroid nose sprays to help clear the nasal passages of inflammation and any offending particles. However, these can cause side effects, including marked drowsiness, which won’t make you feel any better.

Thankfully, there are a number of natural remedies you can turn to when the pollen count gets too high to handle: Continue reading

The Sweet Health Benefits of Maple Syrup

The Sweet Health Benefits of Maple Syrup

Though many of us associate maple syrup with the autumn months, it’s actually early spring when the sap begins to flow. So all this month, maple trees throughout the Northeastern states are being tapped to cultivate the thick, sweet goodness that we call maple syrup.

The process will continue over the next few weeks when the sap is boiled until most of the water evaporates, and it eventually becomes the concentrated syrup we know. During this time, the chemical changes that occur will develop the color, flavor, and nutritional benefits of the syrup.

First discovered by the Native Americans and early European settlers in the mid 1500’s, maple syrup has come to be an American household staple. Best known for being drizzled over a hot stack of pancakes, or used to naturally sweeten baked goods, maple syrup can be found in pantries throughout the country.

In the United States, maple syrup is divided into two major grades, Grade A and Grade B, and Grade A is further divided into three subgrades: Continue reading

7 Fruits and Vegetables to Enjoy During National Nutrition Month

7 Fruits and Vegetables to Enjoy During National Nutrition Month

This month March, is National Nutrition Month. This year’s theme is “Put Your Best Fork Forward.” While of course, it is important to eat foods that are nutritious, taste is a key reason why people choose to eat what they do. Pairing good nutrition with great taste creates a win-win situation. National Nutrition Month, created annually in March by the Academy of Nutrition and Dietetics, is a nutrition education campaign which focuses on the importance of making good food choices.

One way to “put your best fork forward” is to include a colorful diet. My suggestion, when choosing fruits and vegetables, is that you choose a colorful variety of fruits and vegetables as different antioxidants exist in the different color spectrums. The deep orange color found in cantaloupe and sweet potatoes contains beta carotene. The dark blue color of blueberries contains polyphenols which have antioxidant and anti-inflammatory properties. The deep red pigment found in tomatoes and watermelon contains the antioxidant lycopene.

Below (in alphabetical order) are several nutrition powerhouses, of varying colors and nutrients that I love to include in my diet and highly recommend. Continue reading

How To Naturally Treat a Cold

How To Naturally Treat a Cold

Let’s admit…no one likes being sick. So, when it comes to treating a cold, there are way too many cold medicines at the drugstore that are filled with potentially harmful ingredients. Have no fear…enter natural cold remedies to get us feeling better again quickly—and no, I’m not talking about vitamin C!

While most people reach for vitamin C when the sniffles come on, extensive research shows us that it doesn’t actually shorten the length or decrease the severity of a cold. It’s certainly useful for supporting the immune system to prevent a cold, but once you have one, it won’t be much help.

Additionally, keep in mind that the common cold is a virus, not a bacterial infection, so it can’t be treated effectively with antibiotics. Instead, when you’re starting to feel under the weather, try one of these natural remedies to shorten your cold’s duration and severity:  Continue reading

8 Reasons Why This Beverage May Be the World’s Healthiest

8 Reasons Why This Beverage May Be the World’s Healthiest

Did you know that next to water, tea is the most widely consumed beverage in the world?

The story of tea begins in China, thousands of years ago. But, it’s only now that we are discovering how powerful and health-giving tea really is. And, when it comes to tea, I’m referring to the green leaves of the camellia sinensis plant—not herbal teas, like peppermint or chamomile, which have their own distinct health-giving properties.

There are 4 types of tea: green, white, black, and oolong. All of these can be derived from the same plant, and all are being studied for their considerable health-giving properties. Of the 4 types, it’s green tea that seems to be the most healthful. Dried green tea leaves are about 40% polyphenols by weight.  Both green and white teas contain the most EGCG, which is a powerful antioxidant.

Here are eight reasons why tea, and particularly green tea, could be one of the healthiest beverages in the world:

1) Fighting Prostate Cancer

Researchers have known for years that rates of prostate cancer are considerably lower in Asian countries. Many scientists believe this is because of the high consumption of plant foods among Asian populations. But some also think the consumption of green tea — the most popular tea in Japan, China, and other Asian countries — could play a role.

2) Burning Fat

Green tea contains catechins, which increase the body’s ability to burn fat as fuel, leading to improved muscle endurance.

3) Bone Strength

Green tea has been found to help improve body composition and fight osteoporosis by enhancing bone strength.

4) Cardiovascular Health

Studies have found that drinking tea can help to protect against cardiovascular disease, and may reduce the risk of heart attack.

5) Linked to Lower Rates of Alzheimer’s, Diabetes, & More

Tea consumption has been linked to reduced rates of Alzheimer’s Disease, diabetes, obesity, arthritis, infections, malaria, and even AIDS.

6) Antioxidants to Fight Cancer

The antioxidants in tea are believed to help protect against a broad range of cancers, including cancers of the breast (one study found that 3 cups a day of tea reduced the risk of breast cancer by a third), colon, skin, lung, esophagus, stomach, small intestine, pancreas, liver, and more.

7) Reduced Rate of Parkinson’s

When a team of scientists monitored 29,335 Finnish men and women over the course of 12.9 years, they came to the conclusion that drinking tea was linked to a meaningful reduction in the risk of Parkinson’s disease. This was true in both men and women, even after factoring for other variables like smoking, physical activity, age, and body mass index.

8) Caffeine (Yes, that’s a good thing!)

Of course, unless it’s been decaffeinated, tea has caffeine (more in black and oolong than in green or white). The health effects of caffeine are a controversial topic. But, a considerable body of evidence shows that the caffeine in tea may increase memory, help to ward off Alzheimer’s, protect against skin cancer and cataracts, prevent weight gain, help with asthma – and even be good for virility.

Enjoy Tea

Keep mind that many bottled tea products are mostly sugar-water. For example, Lipton’s Lemon Iced Tea comes with 31 grams of added sugar. If you’re going to buy pre-bottled tea, it’s best to check the label to be sure it’s either unsweetened or only lightly sweetened. And if you brew it yourself, try it plain, or with a squeeze of lemon, or brewed with some ginger or other herbal teas – or with just a dab of your favorite sweetener. Enjoy your teatime!

Adapted from Food Revolution