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Maintaining Healthy Vitamin D Levels During Winter

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Did you know Vitamin D helps the intestine absorb nutrients, including calcium and phosphorus. This ensures strong bones and a strong immune system.  Vitamin D provides calcium balance in the body that prevents osteoporosis and arthritis.  It regulates blood pressure, reduces stress, relieves body aches by reducing muscle spasms, reduces respiratory infections, helps in differentiation of the cells, helps fight depression and improves overall skin health.  On top of that it is believed to help fight several diseases!  These are just a fraction of the health benefits, but the focus of this post is on how to obtain healthy levels of Vitamin D during the winter time when you lack exposure to the sun.

The best natural sources of Vitamin D other than sunlight being absorbed by your skin include the following:

  • Cod Liver Oil
  • Salmon
  • Mackerel
  • Tuna Fish
  • Sardines
  • Milk
  • Margarine
  • cereals
  • Eggs
  • Beef Liver
  • Swiss Cheese


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Tips to Eating Healthy on a Budget

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You’ve all heard the excuse or even said it yourself that, “eating healthy is too expensive”.  At times it can be more expensive yes, but there are ways to shop more efficiently and break even.  I’m going to provide you with some ideas and tips on how to save a couple bucks and keep to your routine budget while improving your diet at the same time.  Even if you were to go over your typical budget, keep in mind that thinking long-term you are more likely to stay healthy and as a result save money for cutting healthcare costs.  Not only that, you will look and feel better because at the end of the day you are what you eat!

1) Swap fresh berries for frozen berries.  Since they are frozen they hold the same nutritional value as fresh berries, they last longer, and you do not risk the chance of having to throw out rotten food.  Therefore, you reduce the chances of having to throw money away too.

2) Buy Quick Oats instead of Instant Oatmeal.  Not only will you save money but you also skip the unnecessary amounts added sugar included in most Instant Oatmeal packets

3) Forget potato chips or even veggie chips for that matter.  Just spray washed kale with cooking spray, season with sea salt, and bake at 350° for about 15 minutes. They taste just like potato chips and are less than 50 calories per cup.

4) Buy canned fish instead of fresh fish and you will still get your Omega-3s.

5) Instead of buying pricey Whey protein give Tofu a shot to keep your protein intake high.

6) Plan your meals for the week before going to the grocery store.

7) Check to see what you have at home before making a list of what items you need.

8) If an item you eat often is on sale then take advantage of it and stock up on it if possible.


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10 Foods For Your Brain

1. Apples: Eating an apple a day protects the brain from oxidative damage that causes neurodegenerative diseases such Alzheimer’s and Parkinson’s. This magical nutrient that acts as protection is quercetin, which is a phytonutrient

2. Asparagus: Asparagus is rich in folic acid, which is essential for the metabolism of the long chain fatty acids in your brain.

3. Lean Beef: Lean beef is rich in vitamin B12, iron and zinc. These vitamins and minerals have been shown to maintain a healthy neural tissue.

4. Blueberries and strawberries: Studies show that people who eat berries improve their memory and their motor skills. In addition, their antioxidant properties can protect your brain from the oxidative process.

5. Dark chocolate: Dark chocolate offers incredible concentration powers. It is a very powerful antioxidant containing natural stimulants that increase the production of feel-good endorphins. Trick: you need to find dark chocolate with less than 10 grams of sugar per serving for optimal benefits.

6. Salmon: Salmon contains omega-3 fatty acids, which studies have shown to be essential for brain function.

7. Dried oregano: Certain spices have powerful antioxidant properties. In several studies, this powerful spice has shown to have 40 times more antioxidant properties than apples, 30 times more than potatoes, 12 times more than oranges, and 4 times more than that of blueberries or strawberries.

8. Walnuts: Walnuts are rich in protein and contain omega-3 fatty acids, vitamins E and B6 which all promote healthy neural tissue.

9. Whole grains: Whole grains deliver fiber and vitamin E that help promote cardiovascular health, which helps improve the circulation to the brain.

10. Yogurt: Yogurt and other dairy foods are filled with protein and vitamin B that are essential to improve the communication between nerve cells.