NutriBits: 100% of Your Daily Recommended Intake of Nutritional Advice

St. John's wart is one of many herbal remedies commonly used to treat symptoms of depression, sleeping disorders, and anxiety. Like most herbal remedies or western medicines, there are advantages and disadvantages to taking this supplement. Often, you can purchase St. Johns wart in your local supermarket or health food store. This herb may also be labeled under the name hypericum perforatum, and is available in tablets, tea bags, tinctures, and capsules. Although St. John's wart is generally considered to be safe, some side effects may occur in certain people. These can vary from dizziness and gastrointestinal symptoms to dry mouth, tiredness, and photosensitivity.

Technically considered a weed, the herb has yellow flowers, a long life span, and was first documented being used as far back as ancient Greece. Today, St. John's wart is a regularly prescribed herb in some parts of Europe, while it is sold over the counter and widely available in the United States. According to the National Center for Complementary and Alternative Medicine (NCCAM), St. John's wart may have some effect on mild depression, but does not help with more severe cases. It is also shown to have fewer side effects than standard antidepressant medications.

Although there is no confirmed list of medications that St. Johns wart may conflict with, research has shown that it will most likely limit the effectiveness of some. This includes some antidepressants, and may require the supervision of a doctor if taken with the herb. Other medications that may be affected are birth control pills, Cyclosporine, Digoxin, Indinavir, Irinotecan, Warfarin, or other anticoagulants.

It is important to remember that supplements such as herbs and vitamins do notfall under United States Department of Agriculture (USDA) or Food and Drug Administration (FDA) regulation standards. This includes any filler items that are used, how much of a dose you are getting per serving, or even what dosage is safe to take. The lack of regulation on these products makes not only the quality of the product but also the strength you are taking unpredictable, even if you consistently stick with one brand or dosage amount. Information found on the label of a supplement can also be inaccurate or misleading, which is why herbal manufacturing companies cannot legally claim to cure any ailments or produce certain results that are not scientifically proven. For this reason, it is better to go with a reputable brand when choosing these products, and always follow your doctor’s recommendations.

Additionally, it is significant to note that herbal remedies - when taken incorrectly - can be just as dangerous as any other medication. When a product is derived from a plant source or is labeled "natural", it can still conflict with other herbs or medications you are taking. While some adverse effects may occur, taking herbal supplements can be beneficial when taken correctly. Be sure to speak to a trained professional, such as a registered dietitian or doctor, before treating yourself for certain conditions.

When you are in need of a quick energy boost, what do you reach for? Sugary treats, coffee or energy drinks? Do you love the initial burst you get, but regret the decision two hours later? Keep in mind that energy drinks, turbo-shakes and other foods that advertise high energy results are often misleading.

These foods quickly end in an inconvenient energy crash, and can lead to more serious effects on your body, such as insomnia, irritability, nervousness, headaches and even heart problems. High amounts of caffeine also help your body produce cortisol, a stress hormone that can increase hunger and cause unwanted weight gain. Here are some more natural foods that are sure to have a nutritious, energizing effect that both you and your body will enjoy.

Apples give you a quick boost of energy from fructose, a simple sugar found in fruits. The skin of the apple also contains fiber, which is a complex carbohydrate. Complex carbohydrates take longer to digest than other foods, so the energy they provide is released over time. This helps keep your blood sugar level and is a useful tool in avoiding that mid-afternoon crash. Apples also contain essential vitamins, minerals and enzymes that help your body use energy efficiently. The next time you feel like reaching for a cup of coffee, try eating an apple instead. If you don’t like apples, other fruits can have the same effect and be a nutritious alternative to processed and highly caffeinated energy drinks or coffee. Fruit juice can give you a quick boost of energy, but lacks fiber. Too much can just add calories and excess sugar to your day, so stick with eating whole fruits.

Dark chocolate contains antioxidants, which help your brain stay in peak condition by fighting free radicals and relieving oxidative stress. Oxidative stress is caused by free radicals, which can do damage to cells in the body. Free radicals are normal, but can be increased by habits such as smoking, eating junk food and drinking alcohol. Chocolate also contains a small amount of caffeine, which in moderation can improve focus and alertness. An ounce of dark chocolate a day is all that is needed to get these nutritional benefits. The higher the cocoa percentage in the chocolate, the stronger those benefits will be, so aim for seventy percent or higher.

Salmon is high in omega-3 fatty acids, which are essential to brain development and performance. The myth that your brain cells do not regenerate or “grow back” is just not true. Your brain is constantly growing and developing, and giving it the nutrients it needs can help it do so properly. Including salmon in your diet at least twice per week can help improve your memory and concentration, keeping you focused throughout your day. Other fish such as albacore tuna, mackerel and herring also contain high amounts of omega-3’s, but salmon has significantly lower mercury levels. If you don’t like fish or have an allergy, try getting your healthy fats from sources like nuts, olive oil and avocados.

Blueberries have high levels of antioxidants, which can help protect your brain from oxidative stress. Blueberries also provide fructose and fiber, that quick and long lasting energy boost. A cup of blueberries a day can be added to cereals, shakes, oatmeal or just eaten the way they are.

Water is a highly underrated drink. Not only does dehydration make you fatigued, it also slows down other important processes in your body. Your brain is seventy percent water, so it makes sense that not having enough water throughout your day can have a negative effect on its function, including your ability to feel your best and be more efficient at your everyday tasks. Try to drink at least three liters of water throughout your day. Keep in mind that if you feel thirsty, you are already dehydrated.

Eating these foods can help you feel healthier, more energetic and more focused throughout your day. Remember next time you are reaching for that mid-day sugar and caffeine filled energy drink or cup of coffee that there are better alternatives. Not only will these foods work, but they will work better and longer than expensive quick-fixes. Incorporate these foods into your daily routine and get ready to feel better than ever.

There are many myths and facts floating around about vitamin C. Let's take a moment to go over some of these.

How Much is Too Much?

Many people take vitamin C assuming that it is healthy, without knowing the correct dosage amount. The dosage levels vary for different people, depending on some one's age, gender and habits from day to day. According to the American Dietetics Association, Institute of Medicine and the Food and Nutrition Board, the Dietary Reference Intake (DRI) of Vitamin C is 90mg for an adult male, and 75mg for an adult female. If you are a smoker, you must add 35mg to this DRI. The reasoning for this is that smoking fills your body with what is known as "free radicals". These work in the body by destroying any cells they hit, and sometimes alter the DNA within the cell (hence cancer-causing free radicals). Vitamin C works as an antioxidant, which helps in the elimination of these free radicals. There are studies being conducted on using vitamin C to treat cancer, but there is no evidence yet.

Vitamin C has a very low toxicity level, which allows it to be taken in mega-doses (anything excessive, such as 1000-2000mg/dose). This can cause gastrointestinal symptoms in some people, which happens when your body does not absorb the high levels properly. Some studies even suggest that 1000mg or more may produce kidney stones, but there are conflicting finding on this matter. Some studies have shown that taking mega-doses for long periods of time cause a vitamin C resistance in the body, actually leading to a deficiency.

So how much is too much? As a rule, you want to do what your body is programmed for. If you are eating a diet rich in fruits and vegetables, then you will get the amount of Vitamin C you need. Taking supplements (such as Emergen-C) should be used when you have a cold, but not on a daily bases. Some people take mega doses due to the antihistamine affects on allergies, but this should be done under a doctor's supervision only.

Oranges are Highest in Vitamin C, Right?

Wrong! Oranges seem to be very accessible to many people, especially fortified juices. However, the highest fruit is actually the guava, followed by the red pepper, then kiwi, then oranges. Vitamin C is not stored in the human body, so we must take it in every day through our diets. It is also water-soluble, which means that you need enough water to effectively use the vitamin, and that it is not stored in the body. Also, too much may leave the body through urine, which is not very cost-effective in supplement taking.

Vitamin C is Used to Treat Colds

Actually, vitamin C is necessary in the body to do many different things. It helps the body form collagen in bones, cartilage, muscle, and blood vessels. It also is required for your body to absorb iron properly. Back when swash-buckling pirates roamed the seas, a common problem was scurvy, which causes gum disease, hemorrhages, weakness and other symptoms. Eventually it was realized that this was caused by a simple vitamin C deficiency. After this, sea-faring men and women started taking citrus fruits along with them on their voyages.
As for colds, studies have shown no benefits for prevention of getting one (unless you are a military personnel or an extreme athlete, or basically work out constantly). There is a small amount of evidence that supports vitamin C shortening the duration of a cold. The studies conducted so far also show that vitamin C has no effect on how severe a cold symptom may be.
There has also been some evidence that vitamin C increases side effects from Tylenol, Aspirin (and Aspirin decreases your vitamin C level), Warfarin and any medicine that effects the kidneys. You should always consult your doctor when taking any medication and vitamin or herbal supplement.

Imagine not having to begin your day with a cup of coffee, tea or anything with caffeine.  If you feel run down in the middle of the day, and don't feel like buying 5 hour energy shots, then you may want to consider some dietary changes.  Don't worry, there is no carb counting or starvation required.  In fact, this is not really a diet at all, but rather a healthy eating plan for your lifestyle.  Follow these simple rules and you will soon be more energetic, thinking more clearly, have healthier looking skin and hair, and put an end to fluctuating waist lines.  

The first rule is to clear your foods of all chemicals, including sweeteners, food colorings,  preservatives, anti-caking agents and anything else that is man-made.  Go into your pantry and pull out the first thing you see.  How many items in the ingredients list are one of these? Food colorings have been shown to be neuro-toxic, and can cause hyperactivity, ADD or ADHD symptoms in children.  Certain food colorings have also been banned in parts of Europe for this very reason (check out news.bbc.co.uk/2/hi/7340426.stm).  Sweeteners can be equally as dangerous.  When Aspartame is broken down in the body, its chemical formula turns into formaldehyde.  Another popular sweetener, Splenda, is made from taking away parts of the sugar molecule and adding chlorine (the hydroxyl-OH groups, for you fellow chem geeks, is replaced with Cl atoms). Now imagine what these things are doing to your body, and how they are affecting your everyday life. When you are eating healthy foods everyday, these foods don't even taste good anymore, they taste artificial.

The next rule is that you try to eat six small meals a day, or every 2-3 hours.  You want to include a complex carbohydrate (more about those later) and a lean protein with each meal.  You are probably thinking, "Hey, won't I gain weight?" The truth is that you will actually lose weight if you need to lose it, and gain if you need to gain it. Basically, your body will find its natural balance, and you will look amazing. Watch your portion sizes, if they are too large then you really will gain weight. For example, breakfast can be 3-4 egg whites and a cup (cooked) of oatmeal with cinnamon, honey, flax seed, and berries. Three hours after that you could have a fruit smoothie with peanut butter, then chicken breast and vegetables for lunch, and so on. You don't have to eat these specific foods, but they serve as good examples.  You should never be hungry on this eating plan.  In fact, you will feel like you are eating all the time!

The third rule covers what foods should be eaten. Let's start with fruits and vegetables. Your body needs these. They should be incorporated into every meal you eat, and will add a tremendous amount of vitamins, minerals, enzymes and other great things to your diet.  Many people are afraid of fruits, under the misconception that the sugar in fruits will make you gain weight.  Actually, the whole fruit (not juice) contains enough fiber and enzymes to slow the digestion of the fruit, and help digest it properly.  Of course you want to eat these in moderation, but you should not be afraid of eating them altogether, as they offer substantial health benefits.  Particularly berries, which are packed with nutrients your body needs. 

Another food to try is whole grains. Most people think of whole wheat, but remember not to limit yourself. Try quinoa, millet, amaranth, brown rice and other nutritious (and great tasting) grains.  Adding variety to your diet is very important.  Whole grains provide B vitamins, fiber, iron, magnesium, selenium, and other essential nutrients.  They also help prevent cardiovascular disease and promote weight loss. 

Dairy should be used in moderation, around two to three servings per day.  Dairy can also be high in calories and saturated fats, so try to stick with the low or fat free variety.  Yogurt with honey, oatmeal and berries is a nutritious breakfast choice, and will give you a great energy boost to start the day.  Cottage cheese is another good dairy choice.

You should have some form of protein every time you eat.  Lean meats and fish are good sources.  Salmon is packed with omega-3's, which help in weight loss, joint health and even keep your hair shiny.  Lean chicken is one of the best sources of B12, which helps keep your nervous system healthy.  For vegetarians, soybeans (tofu) are a complete source of protein.  Other good options are beans and nuts, which are also great sources of minerals and other nutrients.

What is a complex carbohydrate?  What makes a carbohydrate simple or complex has to do with its chemical breakdown.  Basically, a complex carbohydrate takes longer to digest than a simple carbohydrate.  Your body breaks either carbohydrate down into sugars.  The longer a natural carbohydrate takes to digest, the better it is for weight loss and to keep your blood sugar regular.  Complex carbohydrates are foods like whole grains, starchy vegetables and some fruits.  These foods also have the enzymes and fiber it takes to digest more slowly.

Try to incorporate some of these healthy eating habits into your daily lifestyle.  Soon you will be bursting with energy all day.  When you sleep, you will wake up feeling rested instead of exhausted.  Your skin will be clearer, and your waist line will be smaller (or bigger, if you need to gain weight).  You will be stronger, healthier and more alive than ever.  Treat your body right and you will soon see the benefits.

Eating gluten free can help you feel better and healthier than ever, but there can be some negative side effects as well. Most of these side effects take place in your wallet. Gluten free foods can be more costly than the average bread, cake, cookie or cracker. If you've been feeling financially run down, follow these simple steps to healthier and more cost efficient eating.

1.) Stick to the Basics. Your body is programmed to process fruits and vegetables, and they cost less than most junk foods or specialty gluten free foods. Try dishes that have these, plus lean meats, low to non-fat dairy, beans, nuts and seeds. You can also pick up whole grain gluten free flour from a company called Bob's Red Mill, which tastes something like pumpernickel bread. Gluten free whole grains are a great way to add fiber and B vitamins to your diet. Also, the calories you are taking in by eating whole grains are put to good use in your body, unlike the highly processed, sugar-filled and calorie dense competitors on the market. When you go shopping, try sticking to the perimeter of the store. Visit the produce section, then meat, then dairy, and check out. Frozen vegetables, honey, beans and brown rice are the few foods that are nutritious in the inner isles of the supermarket.  Remember not to get caught up in what you cannot eat, think about all that you can.

2.) Think International. Take a trip to your local Asian food market. You can find plenty of flours that are not in the traditional Euro-diet, but can be found internationally. For instance, rice flour sells for about 89c per pound, varying in different locations. You can also find Tapioca flour, bean flour and others. Another good thing about these stores is that you can pick up other gluten free treats like sushi, seaweed, rice crackers and bean threads. A big bag of bean threads costs less than the average brown rice pasta, and can be used in soups. You can also find some of these items in the international isles of your local supermarket.

3.) Tax Breaks for Celiacs. Are you a diagnosed Celiac? You have to check with your state's regulations, but if you buy enough gluten free foods for the family (Celiac's Disease is genetic, so remember to check everyone), then you may qualify for a tax write off. Celiac’s Disease falls under the Americans With Disabilities Act. For New Jersey, this is the difference between the average product and its gluten free counterpart. Look up your local laws, but money is money.

4.) Regular Brands That Don’t Advertise. Take the time to look up brands that may be gluten free. Foods that advertise themselves as "gluten free" are not the only ones out there. For example, La Choy soy sauce is gluten free, but does not advertise as such. You can also substitute foods, like putting plain Rice Chex in the food processor, add some seasonings, and you have bread crumbs for other recipes. All you have to do is get creative. You can usually call the information number on a product’s box and ask the manufacturer directly if the product is gluten free.

5.) Buy in Bulk or Online. Chances are that your local health food store raises its prices quite a bit. You can eliminate this problem by buying certain products online. Buying in bulk will also save on the shipping cost. Check out websites like Amazon.com to see if you can find your favorite products at a discount.  Many times the manufacturer will also have savings on their own website.

These simple strategies can help you lead a more nutritious, delicious and cost effective gluten free lifestyle. Remember, keep it simple and get back to the basics. Your body craves more natural, healthy foods.  Don’t be afraid to branch out and learn new things, new cultures and new ways of eating. Good luck in all of your gluten free endeavors.

So you have recently adopted the gluten free lifestyle. You are probably feeling stronger, healthier, and more energetic. It couldn't get any better than this, right? Wrong! There are plenty of ways to kick up your new healthier lifestyle. Let us start with some basics, and probably one of the most crucial parts of a person's diet. After all, it plays a major role in the food pyramid, and in your digestive system... Whole grains! 

Going gluten free involves cutting out some of the more traditional grains: Wheat, Rye and Barley. Unfortunately, these are also some of the most popular grains used in the USA today. They are also less nutritious than their whole grain counterparts. So, what are some of the alternatives? 

Quinoa is one fantastic alternative to whole wheat. If you are a vegan or vegetarian, then this is a great way to get your complete protein in. Quinoa is also high in fiber (it keeps you more full for longer), as well as magnesium and iron. Cooking only requires simmering in water, just like rice. Then you can add anything from dressings to vegetables. Get creative!

Amaranth is another great choice when it comes to gluten free nutrition. Not only is it another great source of protein, studies have shown that amaranth is nutritionally similar to oats. It may lower cholesterol levels, decrease the risk for heart disease and lower high blood pressure. Amaranth also improves the immune system with the help of several antioxidants.

Millet is also on the top of the nutritious grains list, matching whole wheat in protein levels. This one outranks the glutenous grains in things like B vitamins, calcium, iron and several other nutrients. It is also commonly used to make gluten free alcoholic products (if you are over 21!)

All of these grains are just as delicious as their whole wheat counterparts, and more nutritious! So if you miss the "healthy" lifestyle you gave up when you switched to the gluten free lifestyle, give these grains a try. You can bake them into gluten free bread, make a hot cereal in the morning, or create nutritious side dishes for everyday meals. Remember, you can always make a good thing better, and healthier!