Aug
08

WATER SOLUBLE VITAMINS – Part 1

by Nina Vachkova

We have covered many of the fat soluble vitamins in our two previous posts (part 1 and part 2), and now it is time to shift our focus to the second group of vitamins: those that are water soluble. Even though deficiencies in water soluble vitamins are less common than deficiencies in fat soluble vitamins, it is possible to not have enough of these important nutrients, which can cause all sorts of problems in the body (and you can of course also overdose with these vitamins, especially when supplementing without prior research or testing). Vitamin C is a nutrient everyone has heard of and we most commonly link it with fruits and vegetables like blueberries, oranges, and bell peppers in our minds, but there are things you might not really know about Vitamin C. Let’s cover it first, before diving into the whole extended family of B Vitamins, which deserve their own post.

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Aug
03

FAT SOLUBLE VITAMINS – Part 2

by Nina Vachkova

This is a follow up to our last post about fat soluble nutrients. Previously, we covered two nutrients: Vitamin D and Vitamin A. Now it is time to learn about the rest of these vitally important nutrients, both vitamins and other fat soluble compounds.

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Jul
20

FAT SOLUBLE VITAMINS – Part 1

by Nina Vachkova

 

I like to think about vitamins and minerals as Power Rangers – they each have their own special ability and power, but they only work effectively when united with the rest of the team. In my mind, this is how synergy works. But of course, this vitamin synergy is only effective in a certain environment. We generally divide vitamins into two main groups – water soluble and fat-soluble. It is pretty self-explanatory that fat-soluble vitamins have to be ingested along with some high quality fatty acids in order to perform their specific superpowers. Isolated supplementation of fat-soluble vitamins without the actual fat takes us back to the expensive urine we talked about in the introduction. We all are aware of the fact that micronutrients like vitamins and minerals exist and that we should get a variety of them in certain ratios (at least that is what recommended daily allowances or RDA suggests), but many of us have no idea how to include them in our diet effectively. Popping vitamin pills while staying on the Standard American Diet is not going to cut it. Quite to the contrary, foods included in the SAD might actually worsen your ability to properly store and use nutrients and lead to serious deficiencies.

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Jul
18

IN DEFENCE OF NUTRIENTS

by Nina Vachkova

When people come to me seeking nutritional advice, they often ask me what amount of macronutrients, or even calories, they are supposed to eat to meet their goals. Many of them focus only on reducing the size of their meals, or on the ratios of proteins, fats, and carbs, and very often they vilify one or another and blame the consumption of it for their weight problems. Oh yes, I should have added that most people looking for advice have weight loss goals. I know many tricks for sustainable and healthy weight loss (or I should say fat loss, because this really is about losing body fat, while keeping or even gaining some lean muscle mass), but for people with a long history of dieting, the answer I give them is not what they want to hear. But here is a simple truth: the path to an ideal body weight is the one that starts with a focus on health. A healthy body knows its ideal weight, all you need to do is support each of your bodily systems with proper nutrition and optimize your lifestyle choices. It is very simple to understand, but more often than not, it is not very easy to execute. Life often gets in the way with unexpected events, special occasions, or stressful situations, and we can easily get thrown off course. Long-term, lasting results require long-term, lasting changes, and many people struggle with this concept.

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Jun
21

KOMBUCHA

by Nina Vachkova

We talk a lot about healthy food choices, and how different foods are appropriate for different people. There is no universal diet for everyone, but there are foods that are more beneficial to you than they might be for you friend or husband. When it comes to beverages, it is safe to say that water is the best choice for every living thing on the planet. Water is life, water is what makes the Earth the only planet in the known universe suitable for life. But even though it is the one ideal drink for every human on the planet, sometimes we crave more options. Life is about making good choices, but it doesn’t necessarily need to taste bland all the time. There are more beverage options than water, tea, herbal tisanes or coffee. Fruit juices are usually fructose bombs that are not ideal for some people, and pre-made smoothies are often in the same category unless you make your own and include all of the important nutrients (adding in fat and protein, for example).

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