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Should we be worried about the anti nutrients in vegetables?

What are the benefits of Berberine? Is it safe?

What is collagen? Collagen is the most abundant protein found in our skin, bones, tissues and tendons. It’s a fiber-like structure that's used to make connective tissue. Our bodies produce collagen on its own. Collagen helps us with giving structure, support and strength to our skin, muscles and bones. It’s responsible for healthy joints and skin elasticity. What happens to collagen as we get older? As we age, our body produces less collagen and our joints begin taking more wear and tear. This decline in collagen can cause our bones and joints to become stiffer and brittle over time. So how can we optimize how much collagen we make? A major factor that can optimize how much collagen we make is what we eat and how much we eat. If we aren’t consuming enough food and calories that our body needs, then we won’t have the power to make enough collagen. If we restrict ourselves, our body switches to survival mode and won’t be producing much collagen. Additionally, we need to be eating enough protein. If we get enough protein per day, then our bodies should be able to make the perfect amount of collagen for us! This is because the amino acids needed to make collagen are found in protein. Aim to get 25-30 grams of protein each meal. Different lifestyle factors can also either promote or reduce collagen production. Smoking, excessive sun exposure, and consuming alcohol can decrease the amount of collagen your body produces. Where is collagen found in - other than supplements? Collagen is naturally found in bone broth, chicken, eggs, sardines as well as other fish, and the bones of animals. These foods here are all complete proteins which means they include all of the amino acids our body NEEDS to get from food since we can’t make enough of it on our own. Complete proteins are the most optimal sources of protein for our bodies. So should I take a collagen supplement? There are potential benefits of taking collagen supplements. Studies were conducted that showed that collagen supplements produced a significant decrease in osteoarthritis stiffness but not in pain or functional limitations. While another study found that collagen supplements gave significant relief from osteoarthritis-associated pain in the short term, but there was not much evidence to support this. Another potential benefit is for your skin. Studies have found that taking collagen improve skin hydration reduce visible signs of skin aging, including wrinkles and skin dryness There's no evidence that there are harmful effects of taking a collagen supplement. If you’d like to try it out and see if it improves your skin, hair, nails, or joints, go ahead! But, realize adding in a collagen supplement is more money and another extra thing you need to check off your to-do list. It is NOT a complete protein, but an incomplete protein so if you are considering a supplement, it should not be used as an alternative to eating protein from food. An incomplete protein does not contain all of the essential amino acids that our body needs to get from food so, if we only rely on collagen as a protein source, our bodies will be missing out and we won't get the fuel we need to make new proteins. Keep in mind that incomplete proteins can combine with other incomplete proteins, to make a complementary protein with all of the essential amino acids. So, if you want to take a collagen supplement, don’t solely depend on it for protein and instead use it on the side with food!

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The first cereal was invented in 1863 by James Caleb Jackson, who ran medical sanitarium (hospital). The cereal was created by graham flour dough broken into different shapes, and it was super simple and bland. Shortly after that, John Kellogg, a surgeon who managed a health spa made a similar version of that cereal and named it granola. About 40 years later, in 1894, John Kellogg and his brother, Will Kellogg invented corn flakes! They were made with no sugar or any added flavors, coming with a really tough texture. They were so hard that they sometimes cracked people's teeth, but were extremely popular. John Kellogg had the goal to spread the gospel of biologic living, which called for eating more whole grains, less meat, and more exercise, according to him. In 1910, Quaker Oats found a way of creating puffed rice and wheat by forcing rice granules to explode under intense pressure. This was a huge breakthrough for not only Quaker oats but the world, it was so huge that it was marketed as “the eighth wonder of the world.” I don’t know about you but I love puffed rice and wheat cereals! After this point, cereal got more and more popular and different companies started to come out with various forms. New brands with more sugar started popping up, and were marketed to kids. In the 1950’s, after World War II, babies were everywhere, and after years of rationing during the war, families were hungry for sugary and fatty snacks. During that time, sugar was marketed as the most appealing feature in the cereal, and marketed as a great source of energy for kids. With that, there was a lot of sugar added to the cereal and kids were running around high off of the sugary cereal, can you imagine that! Today is a little different, we now know that added sugars aren’t the greatest form of energy by a long shot. But, whole grains are a great source of energy! They contain lots of fiber, keeping us energized throughout the day, helping with regular bowel movements and gut health. While containing loads of vitamins and minerals. Whole grains help to control cholesterol levels, blood pressure, and blood sugar. Pairing a cereal with some fruit and milk can be a balanced yet delicious breakfast! When choosing cereal, we still need to be aware of the ingredients. Lots of cereals can still have lots of added sugars to it, which can contribute to energy crashes, unstable blood sugar levels, and it can leave you feeling hungry and irritable. You can check this by looking at the nutrition facts label on the back of the package, and looking at the added sugar label. Try to limit the amount of cereal consumed with over 10 grams of added sugar per serving to help you feel the best!

Magnesium is a micronutrient concern in the US. It’s needed for energy, muscle contraction, and needed for over 300 enzymes involved in different processes our body uses to function. About 50% of the US adult population may have insufficient magnesium intake. Magnesium deficiency is associated with migraines, high blood pressure, depression, anxiety, and diabetes. However, only some studies show an effect on improving some of these conditions. That leads to the question, is magnesium supplementation really necessary? Magnesium supplementation can be dangerous to supplement with if you don’t know what you’re doing. Magnesium toxicity can occur from supplements and they can be serious. Improper supplementation causing toxicity can cause diarrhea, nausea, vomiting, muscle weakness, depression and even more serious symptoms including paralysis and possible death. Other side effects that magnesium supplementation can cause are sleepiness and drowsiness during the day. This can hinder your performance at work, school or home if you’re always drowsy so it is something to consider if you want to take a magnesium supplement. Magnesium can also compete with calcium for absorption and transport, especially if magnesium is much higher than calcium intake, so if you supplement with magnesium, it may lead to a calcium deficiency. On the other hand, supplementing is not the only way you can get magnesium! There is a broad range of foods in which magnesium is found. Including but not limited to brazil nuts, cereal, oat bran, brown rice, fish, mackerel, cooked spinach, almonds, avocado, milk, banana, and plenty more! Magnesium is in a variety of foods showing that 50% of Americans may be deficient in magnesium because they don’t consume a well-balanced diet. If you want to reap the benefits of what magnesium can do to your body, the best option would be to consume a varied diet consisting of whole foods. This includes healthy fats, nuts and seeds, beans and legumes, lean protein, fruits and vegetables, and whole grains! Overall, magnesium supplementation can cause serious side effects so it is best to get your nutrients from food!