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Let's lean into eating a little bit. What are you on now?

I've tried a lot of different diets and I sort of float in and out of different ones. I truly do believe certain people's bodies work better on different foods. From my experience, I really do believe there's something behind the blood type diet. I'm blood type A, and so I'm supposed to be more vegetarian-based, maybe a little bit of fish, but yeah: more of a plant-based diet. And when I've done that, I've probably felt my most efficient with my digestion, elimination, all that kind of thing. I think it really suits me.

My girlfriend and I are working with this doctor and nutritionist who, before we do anything, we go and get a huge blood panel on food allergy tests done, and then build our diet around that. She and I try to stick to that, but it's not necessarily plant-based or carnivore or vegan or any of that. Were trying to figure out the best way to eliminate the foods that we react to. And I noticed that when I eat a lot of wheat or a couple of different foods that I'm allergic to, either mildly or incredibly allergic to, and so I definitely noticed a difference when I've cut those out.

You pay attention. You're an intuitive eater.

Yeah, yeah! You gotta know, when you lay down in bed, how you felt. How was your sleep cycle after you ate certain foods? Did you get tired after eating proteins or carbs? All those kinds of things. I think it's really good to be aware of, read as much as you can from various different sources, even if you don't agree with them and see if some of it resonates with you.

Whats your perfect breakfast?

My favorite breakfast is just making a big healthy smoothie, some fresh fruit and some protein powders and some little health remedies that I throw in there.

Or I'd start with some warm lemon water, maybe some ginger, and kind of let that just cleanse me out first. Then have some fruit and then, like said, I'm not a vegan at this point, so I might have some eggs or some kind of a cooked breakfast. But I generally would start out with fruit or with chia in the smoothies to get the fiber and omega-3s.

What's that supplement routine? Are there any specific supplements that you've seen that have made you feel better, whether it's more plant-oriented ones, spirulina or chlorella or whatever?

Gosh, I have to look at all of them, but I take them in the morning before I eat, and then I take another set right before I eat because that helps with my digestion. Those are a bunch of different enzymes. And I take... all the different vitamin lettersCOQ10, GABA and 5-HTP. Natural stuff, as plant-based as possibleI think that's a key thing. There's a lot of fake supplements out there that are synthetic and basically useless unless a plant uptakes that and makes it bioavailable to your body. Youre just eating a rock: Your body didn't really know how to use it and you just poop it out, so it's important to try to get plant-derived mineral supplements, and then just get as close to nature as possible. You know, as real and raw as you can.

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Kelly Slater Thinks Everyone Should Be in Therapy - GQ

Were living the dream, right? Who wouldnt be happy living in the nature of this gorgeous island?

And everywhere you look, there are beautiful people; t, tanned and living the beach-island dream. But what happens when youre brand new and nothing is as you know it?

Moving to a new country includes uprooting, leaving your old life, and nding a new norm for you and your family. This is a huge change for all.

Lets cut to the chase; expat life isnt as easy as most people think it is. Am I right? Perhaps you jumped right on board with the idea of living in a new country, or maybe you needed a little bit more convincing, but what draws many is the feeling that, ultimately, expat life will be what it appears to be on the surface.

Whats not to like about the prospect of a nice salary, having many living expenses paid for, and perhaps not needing to work at all? New experiences, new food, new people, and not to mention a great learning opportunity for you and your kids!

Plus, there is bound to be plenty to keep you busy, right? Surely this and everything else will mean happy relationships, happy kids, and a happy expat life. Right?

Unfortunately, a few important things are innocently overlooked, and many of them take a toll on your health and body.

The novelty and holiday feeling consistently spills over into your lifestyle choices. Invitations to events, sunset drinks, and business dinners seem never-ending.

Homesickness impacts your diet as comfort food becomes a way to reconnect with what you miss. Dierent avours and eating times result in snacking on tasty and familiar treats a little bit too regularly. Eating and drinking to reduce feelings of boredom and isolation? That was an unexpected one!

Many people think its just a case of making a few adjustments, but we know its not that simple. Its scary enough being an expat, but undertaking that journey in an unfamiliar country takes an extreme level of bravery and courage.

Plus, as the years go by we get busier; we work more, have families and try to see friends. Its easy for exercise to get put on the back burner. Being an adult with all these responsibilities is hard. Being too busy has sadly become the norm. Especially jumping to another country where everything is dierent and youre adjusting to a new culture, food, and uncertainties.

So, how do we take care of all our responsibilities of adapting to our new home and our physical health at the same time?

Well, thats the key right there. Understanding that your health is one of your responsibilities and making sure its a priority. Getting into a healthy routine is important for your lifestyle no matter where you are.

Below is a list of easy habits you can make in order to start seeing the changes you want and make sure looking after yourself stays top of the list.

No more yo-yo dieting. We are meant to enjoy. Within reason! And Bali has it all. How can you enjoy and still hit your goals? Say goodbye to restrictive diets. These diets are limiting and not sustainable. Once you go o these miracle weight loss diets, you quickly gain back the weight you lost. Choose healthy, clean foods 80 percent of the time. They are in abundance here! Enjoy the fresh foods in markets all over the island! Then, you can indulge in a few not-so-great choices 20 percent of the time.

The prettiest gym or most popular gym is not always the right choice. Unless it has a speciality that no one else oers, its denitely not the right choice. So where do you go? The absolute closest gym to you! Having your gym next door helps with avoidance and creating excuses during those rainy Bali days when you dont want to get in a car and travel in trac 20-30 minutes just to even arrive! No excuses. Keep your gym close and youll get there way more often.

Not a gym person but want to live a long, t life? I hope so! The easiest way to get in a great workout day-to-day without the stress of trac or time crunches is having a set (ideally two sets) of dumbbells and then you can smash out a workout in 20-30 minutes.

Community is essential for life and your tness. We crave human connection and the best friends you could have are those with similar interests to you and your lifestyle. There are online groups all over the island supporting people in tness, charity, foodies, and the works. Find your tribe and give your soul the much-needed love and care that we miss from back home. Yes, we need this!

Relax, take it easy! We all need time-outs. No, you dont have to sit in the corner and think about what youve done. Use the surroundings you have. Go for a long walk on the beach, in the jungle, sit in the sand and admire the views around you Meditate or just do some light breath work outside, in nature, and relax into yourself. Its cool to be chill. Get your Bali zen on!

Sadly, not sugary drinks or alcohol, but water and lots of it. The human body is about 60-70 percent water. Muscles alone are 70 percent water. Your bodys ability to digest, transport, and absorb nutrients relies on proper uid intake. Its important to stay hydrated, especially in the tropics.

Go loco. Oh sorry, I mean go local. Try new things, embrace the culture and live on island time. It may not be as ecient in some ways and the day-to-day interactions and denitely not home. But if they were, what fun would that be?!

Kara Wutzke is giving away her book for free to all our Indonesia Expat readers! Head to the website to get yours now.

Kara Wutzke is a TEDx Speaker, Body Transformation Expert, Podcaster, Physique Champion, Mum, Philanthropist, Cancer-beater, Beer Lover and an Expat living abroad for over 22 years.

She launched the Ultimate YOU 10-week Challenge in 2012 to help people transform bodies, minds and lives.

After helping over 6,000 people worldwide, she has come up with the easiest way to getYOUin the best shape of your life. Her coaching program is designed specically for the everyday real person that wants the key to tness results.

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Juggling Life and Staying Fit in Bali - Indonesia Expat

Theres a new trend brewing on TikTok. Its called proffee and the hashtag #proffee has already received nearly 10 million views on the social media platform.

In the TikTok world, where proffee has taken off, this usually means a protein shake poured over a cold brew or iced coffee, but in actuality, it can be any type of coffee with protein added, says Carolyn Cohen, an integrative nutritionist, functional medicine health coach, and host of the podcast Wellness While Walking.

The dramatic slow-motion videos, which end with a creamy beverage in a glass jar, make it look fun and delicious. And some TikTok users are swearing by its benefits, including weight loss. But do the health claims really shake out?

Experts spilled on what you need to know before trying this made-for-social-media beverage.

Some of the most popular purported benefits of proffee swirling around include:

But experts offer mixed reviews on these claims.

Noah Quezada, RDN, says that proffee can be energizing and improve focus and performance because of the caffeine content.

A small 2017 study of seven males who underwent a cycling-based exercise test suggested that caffeine increased time to exhaustion by 12 percent. Another study from 2016 of 12 males indicated that moderate caffeine consumption before and during a round of golf improved subjective energy levels and performance while lowering fatigue.

That said, its important to note that these studies were not done on proffee itself.

Dan Gallagher, a registered dietitian with Aegle Nutrition, says there are better ways to get a jolt.

Healthier sources of caffeine would be black or green tea or simply a cup of coffee, Gallagher says.

A 2019 study suggested that protein intake could boost metabolic health and longevity.

Patricia Kolesa, MS, RDN of Hackensack Meridian Health notes that the recommended dietary intake is 0.8g/kg of body weight per day. In other words, a 150-pound person would need about 120 grams of protein per day. For context, one piece of chicken weighing 174 grams (6.13 oz.) contains about 55 grams of protein.

Kolesa says the protein in shakes can contribute to this protein intake but notes that most people can get enough protein from food. And Gallagher says food is a better protein source.

Protein is healthiest when its sourced from whole ingredients like seafood, lean beef, beans, eggs, or milk, Gallagher says. Maintaining a balanced diet will give all the advertised benefits and more.

Part of the issue is that protein shakes can have added sugars or low quality, processed proteins that dont measure up to the natural proteins found in foods.

Any health benefits of adding protein to coffee can be quickly undone by the window-dressing the devil is in the details when it comes to proffee, Cohen says.

Weight loss is one of the most commonly discussed benefits of proffee. Quezada encourages people to proceed with caution.

Proffee is not a miracle weight-loss drink, Quezada says.

That said, Quezada notes that some evidence suggests that caffeine and protein can aid some people in weight management.

For example, a 2019 meta-analysis of 12 studies indicated that drinking coffee reduced body fat, especially in male participants. A 2020 study suggested it could lower body fat in women.

Another 2020 study indicated that adhering to a high protein diet could be an effective way to lose weight and prevent obesity.

But Kolesa stresses that there are no studies on proffee itself.

It is not a guarantee that the protein coffee itself will help someone lose weight, she says.

And she adds pouring in high fat milk, creamers and sugary syrups can negate any benefits from the beverages protein and caffeine.

Ultimately, Quezada stresses that meeting weekly exercise requirements and following a nutritious diet of lean animal and plant-based protein, produce, and complex carbohydrates are more proven ways for individuals to get the benefits of proffee.

Kolesa says going this route can help people avoid some cons of drinking proffee, including:

The exact number of cups of coffee a person can handle isnt an exact science it will vary based on the individual. If you notice you are jittery or having trouble sleeping, consider reducing the amount.

But Kolesa says the FDA reports that most healthy adults can consume 400 mg. of caffeine daily or four to five cups of coffee. However, she says pregnant and lactating people should consume less.

The American College of Obstetrics and Gynecology suggests individuals limit caffeine intake to 200 mg., or one 12-oz. cup of coffee, per day during pregnancy.

The CDC notes that a small amount of caffeine passes through breastmilk but says adverse effects, such as poor sleep and irritability, are not typically seen if the lactating person consumes 300 mg. of caffeine, or two to three cups of coffee, daily.

The syrups and high fat milk and creamers some TikTokers are putting in their beverages may not be best for people with diabetes, high cholesterol, or heart conditions.

You could try using low sugar syrups or protein shakes/powders, Kolesa suggests. You can also try low fat creamers and milk.

An older 2013 study suggested that consuming caffeine six hours before bedtime could disrupt sleep.

Kolesa also suggests reading the labels of protein shakes to ensure you are not allergic to any ingredients. Other ingredients may not trigger allergic reactions but could lead to GI issues, like stomach aches. If you notice youre having those issues, stop using the shake.

Gallagher says proffee isnt off the table, but it shouldnt be considered a meal replacement or your primary source of protein or caffeine.

If youre looking for something tasty, this is probably worth drinking, but I would look at it essentially as a blended drink from Starbucks, Gallagher says. Its probably not something to have daily.

And he stresses its essential to rely on advice from healthcare providers and peer-reviewed studies, not TikTokers, for dietary advice.

I would approach nutrition and wellness trends on TikTok with a healthy dose of skepticism, Gallagher says. Research, but be wary of what sites are advertising benefits. Its good to question what biases sites might have, and when in doubt, research scientific studies or medical organizations specifically.

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Proffee (Protein & Coffee): The New Health Trend Brewing on TikTok - Healthline

Data: Census Bureau; Chart: Jacque Schrag/Axios

Until recently, soaring rent prices were mainly a Big City problem. Now, rents are an everywhere problem.

Why it matters: Skyrocketing rents, coming at the same time housing prices are at historic highs, make it hard for people to afford to live. At the lower end of the income spectrum, higher rents put more people at risk for homelessness.

By the numbers: Asking rents in the second quarter were 23% higher nationwide compared to the same period in 2019, according to Census data released earlier this month.

Zoom out: On a macro level, soaring rents contribute to inflation causing the Fed to raise rates and put the brakes on the economy. That puts the country closer to the possibility of a recession.

The terrible catch: A recession wouldn't bring much relief for renters. When the economy slows down, rents don't fall (take a look at that chart) but people do lose their jobs.

What's happening: Landlords are passing on their rising costs to renters.

Rent growth has slowed down a bit this summer, as the economy slowed, but prices are still climbing in strong job markets, Redfin reported recently.

Our friends at Axios Today asked listeners, especially those outside the big coastal cities, to text their experiences with this growing rent crisis.

Go deeper: Listen to the Axios Today episode

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Rent increases 2022: Why it is so expensive to rent - Axios

Chaffee Department of Human Services (DHS) Executive Director Dave Henson has died. The Chaffee County Staff was informed of Hensons unexpected death Monday afternoon, Aug. 15, and Chaffee Board of County Commissioners (BoCC) Chair Greg Felt announced during the Aug. 16 BoCC meeting. No further details are available at this time.

This is a shock, said Felt, urging staff and the public to think of Hensons wife Robin, and two children. I want to convey to his children what a special and effective person he was, and make sure they understand the energy and commitment he put into the job. If youve ever sat in on one of our board social services meetings, youd have to concur that there are a lot of people in Chaffee County that Dave touched with his work.

Blue pinwheels honor National Child Abuse Prevention Month at Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) office, 139 West 3rd Street in Salida. Merrell Bergin photo

That covers it, said Commissioner Rusty Granzell. I put my whole trust in Dave, Everything he did was for Chaffee County.

In the interim, Chaffee Director of General Administration Bob Christensen will assume the leadership of the countys DHS operations, leading the countys dedicated human services staff in a role that was his original county position.

I worked on human services here and at CCI, and Dave and I worked together a lot on the legislative agenda. Its hard to understand unless you worked with him he really did care what the legislation did for Chaffee County and for the whole state, said Commissioner Keith Baker.He looked downstream, to see the long-term impact. Hed been in human services a long time, and he was realistic but not jaded in so doing he had a deep caring for his people in the Department of Human Services.

The programs under Hensons oversight were major, including the countys fostercare program, SNAP food assistance, the WIC nutrition program, the National Child Abuse Prevention month, and the Emergency Food Assistance Program (TEFAP) that helps supplement the diets of low-income Americans, including elderly people, to name only a few.

During the pandemic, he worked with the Chaffee Office of Housing to get funds to families in danger of not being able to pay their rent due to workplace closures, to remain in housing saying, Housing continues to be an area of great need for the families and kids we serve through DHS.

In 2019 when emergency food programs were in jeopardy, Henson was a major catalyst behind family relief saying, Our biggest concern at this point is around food security for the clients we serve in this county. He explained to Ark Valley Voice, the emergency food assistance program is the one at our Salida Community Center. People count on that.

Henson had concern for the people in his department, aware that compassion fatigue can set in. The challenge of that line of work, day after day, and seeing the same problems, perhaps different people. but Dave gave top priority to caring about his people, said Baker. It resonated with them and us. He knew if he took care of them, they would take care of the clients. He will be missed.

The county will plan a memorial gathering to honor Henson but no details have been organized as yet.

Many of us dont live in circumstances that bring us into contact with the DHS, but the public should know that it is a tremendously important department, and Dave navigated that, added Felt. Were all going to miss Dave very much, and hope to be able to share those feelings in a more intentional setting in the weeks ahead.

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Chaffee DHS Executive Director Henson has Died - by Jan Wondra - The Ark Valley Voice

Dogs provide a much better model for studying human aging. They are unique in sharing our environment. Pet dogs live in our homes with us, breathe the same air we do, and often share our exercise routines, to some degree. Theyre eating our food, theyre walking on our lawns with pesticide, theyre drinking whatever is in our water, says Elaine Ostrander, who leads a team studying human and dog genetics at the National Human Genome Research Institute of the National Institutes of Health in Bethesda, Maryland.

They also develop many of the same age-related diseases that we do. Technically, most pet dogs die as a result of euthanasia. But in most of these cases, the animals have cancer, says Kaeberlein. Dogs can also develop heart disease in later life, just like humans. There are some differencesdog brains arent the same as human ones, although the animals do seem to develop a form of dementia. And dogs dont tend to develop vascular diseases as humans do.

But there are plenty of similarities. Both dogs and people experience aging of the immune system and an increased risk of kidney disease as they get older, says Kaeberlein. It seems like at the level of individual age-related diseases, its very, very similar, he says.

One main difference is that aging is a much quicker process in dogsit happens around seven times faster than in humans, though small dogs generally live longer than larger ones. (Its not quite the case that one year of dog life is equivalent to seven human years, however. Dogs seem to age more rapidly than humans do in their first years of life, and the pace slows as they get older.)

PHOTO ILLUSTRATION: MS TECH | ENVATO, GETTY. NYPL, NATIONAL GALLERY OF ART

While this can be devastating for devoted owners, it is useful for researchers, who are able to study the effects of potential anti-aging drugs over the entire life spansomething that is much more difficult to achieve in people.

Another unique feature of dogs is their incredible diversity. Only in dogs do we see such extreme differences in size and appearance within a single species. A Great Dane is around 20 times heavier than a Chihuahua, for example. A Pomeranian looks nothing like a Staffordshire bull terrier.

This variation makes the animals particularly fascinating to geneticists like Ostrander. Dogs were only domesticated around 30,000 years ago, and most breeds have only been around since the Victorian times, she says. It was around the mid-1800s that modern dog breeding took off, and owners bred dogs for aspects of their appearance, such as a curly coat or a flat face. Breeders essentially selected dogs with genes for these features.

Because many such modifications only occurred in the last hundred or so years, genetic differences between todays dog breeds are likely to have a significant impact on these traitsand on the risks of certain diseases that vary between breeds.

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These scientists are working to extend the life span of pet dogsand their owners - MIT Technology Review

Ideally, most of the foods in your cart shouldnt have complicated food labelsthink fruits, vegetables, and whole grains. But before I buy any new packaged food, I check out the nutrition and the ingredients list for hidden sugars, saturated fats, and other unhealthy ingredients.A.K.

If youre buying packaged foods, the side of the box, which lists the ingredients and the nutrients, is your best friend. Avoid relying on the boxs front, where companies may make unregulated health claims that can be misleading. Check the Nutrition Facts for foods that are low in saturated fat (but not necessarily other forms of fat, which are essential to a well-balanced diet), sodium, and sugar, and high in fiber and vitamins, such as vitamins A and D.

Adult women should get between 21 and 25 grams of fiber and a maximum of 24 grams of added sugars per day, while men should consume between 30 and 38 grams of fiber per day and no more than 36 grams of added sugars per day. All genders should cap their sodium intake at 2,300 mg of sodium per day.

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5 Things Our Registered Dietitian Would Never Do - Consumer Reports

Many people will have grown up hearing and believing various nutrition myths. From old wives tales to fad diets, its difficult to know what to believe when it comes to health and nutrition. This is particularly true when new research is often being undertaken and its not unusual for experts to change their mind about the best foods to eat for good health.

But there are some long standing myths about nutrition that simply arent true, even though lots of people might have believed them for a long time (and adjusted their diets accordingly as a result). One of the reasons is that a lot of people are looking for quick fixes when it comes to losing weight, gaining muscle or improving their overall health. But doing any one of these things is rarely simple and it often requires making a number of different changes to your diet, such as using the best protein protein powders for weight loss or supplementing where there are shortfalls in particular nutrients.

So what are some common beliefs we have about nutrition that are actually completely unfounded? We asked Sophie Medlin, a dietician at CityDieticians (opens in new tab), to debunk seven nutrition myths that you might have otherwise believed.

Youll often find gluten-free products in the health section of a supermarket, which might make you think theyre healthier alternatives to food items with gluten in, like pasta and bread. But actually, theres nothing wrong with eating gluten for most people.

Gluten causes no harm unless you have coeliac disease or an intolerance, Medlin says.

If you think you have a gluten intolerance, its best to speak to your doctor so you can take the relevant tests and opt for a gluten-free diet. However, for most of the population, gluten-free pastas and breads actually arent the best choice.

The vast majority of gluten free foods contain extra, fat, sugar, salt and other additives to make them taste better, meaning theyre worse for your health, Medlin explains.

(Image credit: Getty Images)

Fat is one of three macronutrients, alongside carbohydrate and protein, meaning its an essential part of a healthy, balanced diet. However, fat has been villainised over the years and many people consider all fatty foods unhealthy.

Yet there are actually a lot of healthy fats that you can find in foods like avocados, peanut butter and oily fish. Omega-3 foods are also part of a healthy diet.

According to Medlin, there are some cases when low-fat foods could be beneficial, like if you have high cholesterol. Often, whether or not a low-fat product is better for you will also vary on a case by case basis. For example, semi-skimmed milk is generally better than full cream, Medlin says. In general though, when the fat is taken out of a product, it is usually replaced by sugar or artificial ingredients, meaning you are less likely to benefit from the lower fat content.

Ever followed a diet that told you to cut out snacking completely? This could have inadvertently been working against you. Snacking can be a really useful way to regulate your appetite throughout the day and prevent overeating, Medlin says.

A 2014 study (opens in new tab) found that whether or not snacking is beneficial for your health will depend on a number of things including your age and your attitude towards snacking, suggesting: developing recommendations regarding snacking and meal frequency is extremely problematic for numerous reasons.

Its never healthy to feel hungry and low in energy and often snacking is the best solution for this, particularly if you have an active lifestyle. I have to add planned snacks to most of my patients' diets to ensure they dont graze all afternoon or eat too much in the evening, Medlin adds.

Try these high protein snacks to help keep you fuller for longer.

(Image credit: Getty Images)

Weve all heard the phrase that breakfast is the most important meal of the day. But is this really true?

We used to think that skipping breakfast was a bad idea but now we know that eating to your appetite is better, Medlin says. If you dont feel hungry first thing, wait until you are hungry but make sure this doesnt mean that youre so hungry at lunch time that you eat three times as much as you would if you had breakfast.

A 2014 study carried out over four months actually found that eating breakfast didnt have any significant impact on weight loss compared to not eating breakfast. So its a good idea to listen to your body when it comes to food; this might mean having five small meals in the day, rather than three big ones, or it might involve skipping certain meals, like breakfast, if you have no appetite. Its all about figuring out what works for you.

As well as fats, many people believe carbohydrates are inherently unhealthy and that we should minimise the amount of carbs we include in our diet. But actually, carbohydrates are in almost every food we eat and focussing solely on this one macronutrient might mean you neglect other areas of your diet.

Medlin explains that for most people, eating a low carb diet will induce weight loss. But this doesnt mean it is right for everyone because any calorie controlled diet will induce weight loss even if its 90% carbohydrate, she says.

There have been various studies undertaken on the effectiveness of low-carb diets, with a recent study (opens in new tab) finding that low-carb diets can be effective in the short term for weight loss but are not necessarily healthy in the long term.

Medlin stresses that its important to also think about how following a low-carb diet could affect your attitude towards nutrition: For some people, restricting carbs can mean that all they think about is carbs and then they end up bingeing on them so it really doesnt work for everyone.

(Image credit: Getty Images)

Most people would struggle to find anything enjoyable about a juice cleanse (i.e. fasting other than drinking a set number of juices for a certain time period). But many people try them in an attempt to lose weight or detox their body.

However, Medlin says that these types of cleanses are generally fruitless. Nothing can detox your body apart from your liver and your kidneys, she says. Juice diets actually put your kidneys under a lot of pressure with a number of people being hospitalised as a result.

Your liver and your kidneys need normal food to work optimally and juice diets restrict their ability to do their job properly and put them under additional pressure creating more toxins in the body rather than less.

And while juice cleanses might make you lose weight right away, a 2017 review (opens in new tab) found that they can actually lead to weight gain when you return to your regular diet.

Nutritional supplements have become increasingly popular in recent years, with 2021 data (opens in new tab) suggesting that 20 million people in the UK are taking supplements every day. Many people believe that taking daily vitamin and mineral supplements are an essential part of being healthy but this isnt necessarily true.

According to the NHS in the UK, most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. Plus, taking some supplements unnecessarily could be potentially dangerous, according to Medlin.

There is no one-size-fits-all when it comes to supplements and its really important to remember that supplements are not benign, she says. Vitamin and mineral supplements in particular can cause physical harm and potentially permanent health harm for people who have particular conditions or genetic traits.

This isnt to say that supplements are redundant they can be a really useful tool if youre lacking in specific vitamins or nutrients, especially if your doctor has recommended taking them to improve your health. But they are not an essential part of a healthy lifestyle for everyone.

Today's best protein powder for weight loss deals

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Seven nutrition myths busted including why snacking isn't bad for you - Fit and Well

As a nutritional psychiatrist, I always make it a point to maintain a well-balanced diet. Much of that has to do with making sure I get all the right vitamins, especially because it's essential to preventing cognitive decline.

And given that the risk of neurological diseases increases as we get older, one question I often get from my patients is: "What is the best vitamin for protecting our aging brains?"

Each of our microbiomes is like a thumbprint, so a truly effective eating plan is personalized to the unique needs of an individual. But the vitamin group I prioritize the most to keep my brain young and healthy are B vitamins.

Depression, dementia and mental impairment are often associated with a deficiency of B vitamins, a study from the Wayne State University School of Medicine found.

"A B12 vitamin deficiency as a cause of cognitive issues is more common than we think, especially among the elderly who live alone and don't eat properly," says Rajaprabhakaran Rajarethinam, a psychiatrist and the lead author of the study.

There are eight different B vitamins, each with its own primary health benefits:

Vitamin B1, or thiamin, is crucial for the basic function of our cells and the metabolism of nutrients for energy.

The brain is one of the most metabolically active organs in your body, which means it needs the support of thiamin to prevent the deficiencies that can lead to neurological problems down the line.

Vitamin B2, or riboflavin, acts as an assistant to enzymes in our cells that carry out important reactions, such as in the body and brain.

It also helps to grow cells, produce energy and break down fats and external materials like medications.

Vitamin B3, or niacin, works with more than 400 enzymes to produce materials like cholesterol and fat needed within the body, and to convert energy for all our organ systems. Niacin is also an antioxidant, which helps reduce excess inflammation.

Vitamin B5, or pantothenic acid, is essential for making a molecular compound called coenzyme A, which helps our body's enzymes build and break down fatty acids for energy.

It also helps our cells generate acyl carrier proteins, helping to produce necessary fats. The brain is primarily fat, so pantothenic acid is among the most important vitamins in supporting brain health.

Vitamin B6, or pyridoxine, is notable for its role in disease prevention because proper levels of this vitamin is associated with lower risk of a number of cancers.

Additionally, pyridoxine helps many chemical reactions in the body that support immune function and brain health.

Vitamin B7, most commonly known as biotin, regulates cell signals for quick and efficient communication throughout the body. In the brain, it's crucial for cellular signaling via neurotransmitters.

Vitamin B9, or folate, is a popular supplement and a key vitamin for supporting brain and neurological health, optimal neurotransmitter function, and balanced psychological health.

Another benefit is that it helps encourage cellular detoxification.

Vitamin B12, or cobalamin, is an essential vitamin for forming red blood cells and DNA, and supporting the development and function of the nervous system.

B12 also supports the breakdown of homocysteine, a protein that can negatively impact cardiovascular health and lead to dementia when in excess.

I'm a "food-first" person, so I always encourage people to incorporate foods containing these vitamins into their meals. However, our diets are not perfect, so there may be instances where supplements may help. If that's the, case my simple advice is to "test, not guess" and consult with your doctor first.

The goods news is that B vitamins are among the easiest to work into your diet because foods that are rich in one B vitamin often contain many, if not all, of the B vitamins when consumed as whole foods.

Here are six vitamin B-rich foods I eat every day:

1. One egg contains a third of the recommended daily value of vitamin B7, while also containing small amounts of many of the other B vitamins.

2. Yogurt is high in both vitamin B2 and vitamin B12, as well as in natural probiotics, which support both gut health and mental health.I like plain Greek yogurt for the added protein.

3. Legumes such as black beans, chickpeas, edamame and lentils all help to boost your mood and brain health. They are an excellent source of vitamin B9, and include small amounts of vitamin B1, vitamin B2, vitamin B3, vitamin B5 and vitamin B6.

4. Salmon is naturally rich in all of the B vitamins, especially vitamin B2, vitamin B3, vitamin B6 and vitamin B12. Be mindful of the source of your seafood, and remember that frozen or canned salmon is a budget-friendly option, too.

5. Sunflower seeds are one of the best plant sources of vitamin B5. You can get 20% of the recommended daily value of this vitamin from just one ounce of seeds!

6. Leafy greens such as spinach, Swiss chard and cabbage are a great source of vitamin B9. This is the first food I suggest to patients who want to boost low mood.

Dr. Uma Naidoois a nutritional psychiatrist, brain expert, and faculty member atHarvard Medical School. She is also the Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and author of the best-selling book"This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More."Follow her onTwitterandInstagram.

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Inside her neat Oak Park home, Shirah Fish is layering lettuce, sliced avocado, broiled chicken and quinoa in the 20+ plastic containers spread along the kitchen counter. Soon customers will be picking up their lunches, and shell deliver the rest in the Oak Park/Southfield/Huntington Woods area.

People forget to take care of themselves. Moms are busy with their kids all day and lunch is the first thing they forget, Shirah said. Then there are people who work through lunch, especially if theyre working remotely.

Shes pleased to help with that. I prepare a healthy lunch for them. A healthy meal can keep them going, can prevent that sluggish feeling and gives them a good boost of energy.

Shirah keeps strictly kosher, although her enterprise is not under rabbinical supervision. She has always loved cooking, but the busy mom of six with a degree in behavioral psychology never thought it would be something she would do professionally. This job started by accident. In February, her friend Aliza Ancier shared her struggles finding drop-in childcare.

You probably wont find it, Shirah told her. I never found any either. What worked for me was to figure out the things I wanted to get done while my babies were in daycare and then pay someone to do those things.

Aliza shared she was too swamped to cook and wasnt eating healthy lunches.

You could totally pay someone to make you lunch, Shirah told her. Anyone would do that. I would.

Really? Aliza asked eagerly. Can you start Monday?

Shirah was taken aback. She hadnt meant it like that But after thinking about it, she figured she might as well try. It would probably be good for her, too!

Thats when Aliza mentioned she was gluten-free. Intimidated, Shirah reached out to her friend Samm Wunderlich for recipe ideas.

After offering some suggestions, Samm said, If youre already making lunches for Aliza, can you make some for me, too? Im gluten-free and vegan.

As Shirah prepared lunches for Aliza and Samm, she took pictures of the food and shared with her friends. Soon she was getting more requests. Things quickly snowballed and the week before Pesach, Shirahs newly named The Lunch Box was preparing almost 10 lunches every day.

As word spread, her happy customer branch grew and now Shirah is preparing about 100 lunches every week.

She also began preparing a Shabbat menu, which includes different kugels, gefilte fish, baba ghanoush and other dips, chicken soup and desserts. She recently even catered a bridal shower and has prepared platters for office lunches.

I tell my customers, whatever theyre interested in, just ask. If I can do it, Im happy to help, Shirah said. She began selling customized protein shakes after a customer requested it and has recently begun providing breakfast power bowls, which include steamed spinach and scrambled eggs on a base of rice and beans, with pico de gallo and guasacaca sauce.

Most of her clientele are people with some kind of special diet dairy free, allergies, gluten-free, vegan and there arent many kosher choices for them in Metro Detroit.

Out of all the kosher local restaurants, there are maybe two things I can order off the menu, Samm said, who is on a vegan, whole foods, plant-based diet. Shirah is filling a huge need. Its so convenient and shes been wonderful at accommodating my requests for modifications and has been very receptive of my feedback.

Samms favorites are Shirahs ethnic dishes. The lunches are great, but the best is when she makes an elaborate curry or urban tofu, something I wouldnt usually bother making myself.

Shirah creates a menu early in the week, with at least one type of Mexican bowl. So far, Ive never made the same thing twice, Shirah said. Shes always skimming magazines and cookbooks for new ideas and is discovering and using ingredients she never before knew existed.

Her daughter Lea, 15, works as her sous chef, but Shirah does the artistic presentation herself.

The best part is seeing people enjoying my food, said Shirah, who has received tremendously positive feedback. But the hardest part is that I dont actually taste my food. Its hard for me to gauge what will be popular because Im actually a really picky eater!

Lunches are a flat rate of $15 per day. Follow The Lunch Box on Instagram @thekosherlunchbox or on Facebook. For the weekly menu or more information, call, text or WhatsApp Shirah at (248) 607-4549.

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The Lunch Box: A New Option for People on Special Diets Detroit Jewish News - The Jewish News

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