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Why do we need to go the dental office twice a year? Well Dr Claudia will tell you 6 reasons why you need to visit your local dentist every six months.

At Deangelis Family Dentistry in Carlsbad, CA, Dr. DeAngelis offers expert advice and Alternative Sleep Apnea Treatment Options to help her patients.

As we seek to improve our daily dietary habits, we hear the term “superfoods” often and key images come to mind - blueberries, kale, salmon - but have you ever heard of the Amla fruit? Perhaps not; however, in the world of Ayurvedic medicine, Amla is considered the most popular ingredient. The fruit’s name “amla” stems from the root word meaning “sour”. But this is not just a one-note wonder - its complex taste also contains notes of sweet, pungent, astringent, and bitter. With its multifaceted flavor, amazing health benefits, and magic at its very core, this little yellow-green fruit is a powerhouse of nutrition in a small package. Although not well known in the Western world, the Amla tree is considered sacred in India, and its fruit has been a central ingredient in Ayurvedic medicine for thousands of years. What is the magic in this foreign fruit? Amla, which is commonly known as the Indian Gooseberry, has high concentrations of Vitamin C. In fact, an Amla fruit has up to 20 times the Vitamin C contained in an orange. Sounds intriguing, but with all the other nutrients available on the market why is Vitamin C a critical addition to your dietary routine? The Power of the Indian Gooseberry 1.Rich in Antioxidants - Amla contains one of the highest concentrated levels of antioxidants found in any natural food product. Scientifically speaking, the antioxidant value of dried amla berries is described in ORAC units as 261,500 μ mol TE/100g. In comparison, the antioxidant levels in Amla is 75 times that of goji berries, 60 times that of pomegranates, 50 times that of blueberries, 13 times that of black raspberries, 2.5 times that of acai berries, and 2 times that of ground turmeric. But why are antioxidants so critical to your overall health? Simply put, antioxidants are the essential nutrients which block the function of free radicals in your body. Left unchecked, free radicals can severely damage cells and lead to long term negative effects such as early aging and chronic diseases. Free radicals are formed during your body’s normal metabolic process - such as digesting food - but can reach dangerous levels when you eat unhealthy foods, smoke cigarettes, or are exposed to pollution. To combat the harmful effects of free radicals your body needs a healthy dose of antioxidants. The simple addition of antioxidants, like Vitamin C, to your daily dietary routine can block excess free radicals from forming in your body and assist your body in defending against chronic illnesses such as heart disease and cancer. 2.REPAIR CELLS - Vitamin C aids in the growth and repair of damaged tissues in your body. During your daily activities, you can’t help but experience some scrapes and cuts. Your body needs Vitamin C to repair these wounds. The healing power of Vitamin C goes far beyond your skin’s surface. It can aid in the growth and repair of ligaments, blood vessels, bones, cartilage, and even teeth. When you consider the toll that daily life can have on your body you can imagine the power of providing it with a tool like Vitamin C to mend and restore itself at a cellular level - literally from the inside out. 3.STRENGTHENING THE IMMUNE SYSTEM - Your immune system is commonly known as your “first line of defense” in fighting off harmful foreign microorganisms and disease. Therefore, a key component in obtaining and retaining good health is building a strong immune system. One of the easiest ways to strengthen your immune system is to incorporate healthy dietary habits into your daily routine. Amla is one critical ingredient that should be included in your dietary plan as it assists in the formation of white blood cells. These cells are the main driver in maintaining a strong immune system as they work directly to fight off harmful foreign microorganisms and disease. 4.PROMOTING DETOXIFICATION- Detoxification is the process of removing poisonous substances from your body. By incorporating Amla into your daily dietary plan, Amla can assist in naturally detoxifying your body by aiding in the removal of harmful chemicals and substances. 5.PROMOTING HEALTHY SKIN - Your organs do not just exist on the inside of your body. In fact, the largest organ of your body is actually your skin. Your skin is considered the most sensitive part of your body and acts as a natural barrier against harmful microorganisms and diseases entering your body. Keeping your skin healthy directly translates to keeping your body healthy. Amla's detoxing and cleansing properties will assist in brightening and tightening your skin. Once you incorporate Amla into your daily routine don’t be surprised if you notice that your skin is more soft, supple and radiant - some may even say you are glowing! 6.CHOLESTEROL AND DIABETES - We have already discussed Amla being rich in antioxidants and aiding in combating disease. But what specific health benefits can be obtained from this Vitamin C rich fruit? In clinical studies, the daily intake of Amla has produced a lowering of lipid levels in the body. This translates to a reduction of TC, LDL, and TG while increasing the HDL in your body. Simply put, Amla helps you maintain healthy levels of cholesterol. Alma also strengthens and thickens the arteries in your heart which can assist in combating cardiovascular disease. Amla’s immunity-boosting properties also help manage blood sugar levels. Therefore, as a dietary supplement, Amla is considered an excellent remedy for diabetes. This is just a handful of benefits contained in the Amla fruit. When you consider a fruit that cares for your heart, regulates your blood sugar levels, maintains a healthy digestive system, controls blood pressure, and can even combat chronic illnesses such as cancer, it is easy to see why this fruit should obtain superfood status and be a part of our daily routine. Food truly is medicine - isn’t nature wonderful! See the table below for in depth analysis of nutrients: Gooseberries (Ribes uva-crispa L.), Nutrition Value per 100 g. ORAC Value (Anti-oxidant level) 3277 umol TE/100 g. Principle Nutrient Value % of RDA Energy 44 Kcal 2% Carbohydrates 10.18 g 8% Protein 0.88 g 1.5% Total Fat 0.58 g 3% Cholesterol 0 mg 0% Dietary Fiber 4.3 g 11% Vitamins Folates 6 mcg 1.5% Niacin 0.300 mg 2% Pantothenic acid 0.286 mg 6% Pyridoxine 0.080 mg 6% Riboflavin 0.030 mg 2% Thiamin 0.040 mg 3% Vitamin A 290 IU 10% Vitamin C 27.7 mg 46% Electrolytes Sodium 1 mg 0% Potassium 198 mg 4% Minerals Calcium 25 mg 2.5% Copper 0.070 mg 8% Iron 0.31 mg 4% Magnesium 10 mg 2.5% Manganese 0.144 mg 6% Phosphorus 27 mg 4% Zinc 0.12 mg 1% (Source: USDA National Nutrient data base) This is just a handful of benefits contained in the Amla fruit. When you consider a fruit that cares for your heart, regulates your blood sugar levels, maintains a healthy digestive system, controls blood pressure, and can even combat chronic illnesses such as cancer, it is easy to see why this fruit should obtain superfood status and be a part of our daily routine. Food truly is medicine - isn’t nature wonderful! References: https://en.wikipedia.org/wiki/Phyllanthus_emblica#Buddhist_symbolism https://www.theayurvedaexperience.com/blog/amla-recipes/ https://www.healthline.com/nutrition/gooseberries#section6

Ayurveda, known as the science of healthy living, originated in India more than 5,000 years ago. The word Ayurveda comes from the Sanskrit words ‘veda’ (study) and ‘ayush’ (life). Literally translated it means “the knowledge or study of life.” Ayurveda is one of the oldest healing systems that still exist in the world today. The development of Ayurveda as an advanced scientific methodology can be traced to as early as the 3rd century BC. Through observation, inductive, deductive, and analogical reasoning, Ayurveda’s theories of drug composition, molecular structure, physicochemical properties, and the therapeutic actions of food and drugs were formulated. These core concepts were based on Nyaya, an ancient Vedic doctrine of physics. In fact, the very foundation of advanced molecular biology and quantum physics can be seen in ancient works by Ayurvedic authors like Kashiraj Dhanvantari. The Principles of Ayurveda Under Ayurvedic principles, the practice of healthcare is highly personalized. Ayurveda focuses on an individual’s physical and emotional complaints and challenges and encourages various healthy lifestyle practices to improve one’s overall well-being. It achieves this optimal health by instilling a sense of equilibrium in an individual’s body. Ayurvedic’s holistic approach enables you to achieve a perfect balance between your mind and body – in essence, a harmony from the inside out. This is accomplished by focusing on the innate, individual, physical, mental, and emotional constitution of yourself. By embracing proper lifestyle practices you can achieve and maintain this balance. You are unique – with your own proportion of biological principles and elements. Your individual genetic code forms your physical and mental characteristics. Your mind and body are intertwined; therefore, finding the perfect balance between them is a critical component to optimizing your health and wellness. Finding Balance According to the Ayurvedic principles, the body encompasses three basic types of energy known as “Doshas”. These energies are essential elements for maintaining optimal health. What is a Dosha? Dosha is an Ayurvedic term that describes your inherited traits, individual characteristics, and overall tendencies. It refers to your unique features such as your body frame, eye color, digestive capacity, emotional balance, and even your disease tendencies. We all have a different balance between the doshas. For instance, some of us are tall, others are short, some cannot bear the cold weather, and others dislike the heat. Many of these attributes are genetically inherited, while others are acquired from your environment – including your dietary habits. We all know that you can’t adjust your genetic make-up but you can alter your environmental factors and daily habits – including the food you eat – to bring balance to your doshas and, thereby, minimize your risk of disease and illness. For cells to receive proper nutrients and your body to properly function you need energy. Energy metabolizes the nutrients and maintains the structure of each cell. Ayurveda categorizes your energy into three basic types - or doshas. All three doshas are present in everyone and everything – just at different levels of dominance. The doshas are linked to the basic elements of nature and are to specify the functions of your body. The Sanskrit words for each of these three doshas are Vata, Pitta, and Kapha. VATA derives from the elements of ‘space’ and ‘air’ and translates to “that which moves things”. As the energy source for movement it governs the force of all biological activity. Vata is considered to be the most influential dosha because it dictates the body’s greater life force and gives motion to the other doshas. If your Vata is balanced you are active, creative, and gifted with a natural ability to express yourself and communicate well with others. PITTA derives from the elements of ‘fire’ and ‘water’ and originates from the Sanskrit word pinj - meaning

There is no denying that we live in a fast-paced world. For most of us, our modern lifestyle provides modern conveniences – but at what price? We juggle a lot in our daily routines - work schedules, raising a family, deadlines, commuting time, and so much more. But have we left any space to focus on ourselves? This constant balancing act without taking a pause to spend time and energy on yourself contributes to underlying stress. Your responsibilities and duties are not going to magically disappear but you can take small, obtainable steps to take a moment and focus on your mental health and well-being. Actively mitigating your levels of stress and anxiety can provide long term mental and physical benefits that will assist you in living a healthier (and happier) life. Understanding Your Mental Well-Being What exactly is mental health? Mental health is defined as “the state of someone who is functioning at a satisfactory level of emotional and behavioral adjustment”. Simply put - mental health is about feeling good about who you are and where you are in life. When you achieve optimal mental health you have the ability to accept and enjoy life to the fullest. In a positive state of mind you are receptive to enjoying the people and things around you and are not fixated with the past or spending excess time worried about the future. Some would say that mental well-being involves focusing on the present or “living in the now”. Making Mental Health A Priority Is focusing on your mental health really necessary? If you are functioning on a day to day basis – getting through long workdays, preparing dinner, and supervising homework – you may not appreciate the value of your mental well-being. As a society we tend to judge a book by its cover – if you are physically in good health is there really anything else you need to focus on – much less your mental well-being? In reality, the mind and body are connected. Without a healthy mental well-being your physical health will suffer (and vice versa). You are defined by more than your physical appearance. Below the surface are the depths of your character, your behavior, and your sense of self-worth. When suffering from stress and anxiety your behavior will change. You may find yourself acting in an irrational and illogical manner. You may begin to physically shut down and isolate yourself from others. These behaviors can lead to poor lifestyle habits – such as excessive drinking and smoking – and can even lead to clinical depression. Your mental health will eventually affect your physical health – contributing to chronic illnesses such as diabetes and heart disease. By committing to focusing on your mental well-being you can not only improve your outlook on life but you can actually live a longer life. Mental Health During A Global Health Crisis With the sudden introduction of a pandemic comes a heightened fear of the unknown - from a health perspective and from a job perspective. The necessary lockdowns have isolated you from friends and family – exasperating the stress and anxiety that a global health crisis has created. Questions about your future remain unanswered. Now more than ever your mental well-being needs to be a priority. How do you take steps to improve your state of mind and mental health? Steps to Improve Your Mental Health To successfully improve your mental health start with small, obtainable goals. Even focusing on yourself for just a few minutes a day can produce significant benefits over the long term. Overall, the goal is to create healthy habits that are incorporated into your daily routines and blend into your current lifestyle. Accept – Recognize the need to focus on your mental well-being. Personally commit to spending a small amount of time every day on yourself. Place a simple reminder in your calendar or set an alarm on your phone to stop, pause, take a breath, and spend a moment checking in with yourself. Meditate – Meditation does not have to be complicated or take up too much time. Think of it as simply having a conversation with yourself. Close your eyes, take a deep breath, and ask yourself how you are feeling. Give yourself permission to relax, accept what is, and calm your mind. Make a small commitment – unplug for only 60 seconds per day. Slowly add more time as you feel more comfortable with the concept of meditating. Remember that a small commitment of only one minute a day to self-reflect can provide the balance you need to handle the stress of that day. Get Moving - Physical exercise works wonders for the mind. Never forget that physical and mental health are connected. Keep with the concept of starting small – take a daily 30 minute walk around your neighborhood, use your lunch break to walk around your office complex, or chose a stairwell instead of an elevator to enter or exit a building. Find activities that interest you and are at your physical level. Invite friends to share in your exercise plan. Make it fun, progress at your own pace, and enjoy the journey of trying and experiencing something new. Be Creative – Participate in a hobby or interest that has always appealed to you. Learn how to paint, knit a sweater, or take a photography class. Challenging yourself with something new can engage the mind in a positive manner that assists you in mentally focusing on a singular task and enjoying the rewards of experiencing a creative outlet. Fuel Your Body - We all know the saying “you are what you eat”. How we feel is directly connected to what we consume. Make a commitment to healthy food choices that focus on a plant-based diet that provides the proper nutrition to not only fuel the body but also feed the mind. Include daily supplements into your diet to enhance the nutritional benefits your body and mind need for peak personal performance. Communicate – Don’t be afraid to open yourself up to friends, family, and even co-workers. Expressing yourself is a critical component of feeling connected to those around you and working through issues and concerns in a supportive and safe environment. Seek Professional Help – If needed seek professional assistance to help you analyze your feelings and behavior and provide necessary treatment. Ayurveda: A New Perspective to Mental Health Modern science is a critical component of modern health. However, ancient principals and methods can assist in achieving optimum health. The concept of Ayurvedic medicine focuses on your mental well-being as well as your physical health; thus, creating harmony and balance in your body. Ayurveda recognizes stress as a “nervous system disturbance”. Treatment for this imbalance includes providing your body with the right combination of natural herbs and supplements to help mitigate stress and anxiety. For instance, the product ‘Brain Health’, is one of the top-rated stress supplements. It contains vitamins for stress and fatigue, along with a combination of herbs for brain cell regeneration. With the power of herbs like Ashwagandha, Brahmi/Gotu Kola, Shatavari, Gokshura, Pippali, Shankpushpi, Sarpagandha and Jatamansi, this product becomes one of the best supplements to combat stress, anxiety, and depression. Adding this type of “brain health” to your daily routine can assist in the journey to maximizing your mental well-being and state of mind. References https://en.wikipedia.org/wiki/Mental_health https://www.who.int/news-room/fact-sheets/detail/depression https://en.wikipedia.org/wiki/Meditation

Modern science today, has advanced to a point where we have considerable evidence that the right materials and nutritional factors can significantly enhance and boost the protective power of the immune system. If one learns to naturally fill every cell receptor lock with the right nutritional compound and provide for the deficiency for each and every cell, then the defense system of our body takes considerably strong superhuman characteristics.

As you move through your daily routine – dropping the kids to school, heading to work, grocery shopping - you can encounter invisible microorganisms that invade your body and wreak havoc on your health. Since these microbial predators can’t be seen, how do you prevent them from attacking and damaging your body? Fortunately, there is a way to escape their harmful effects – by building a healthy, well-functioning immune system that stands ready to combat these hidden dangers. What is a Well-Functioning Immune System? The quality of your immune system depends on providing your body with powerful weapons to fight disease and prevent illness. These weapons may be chemical, genetic, or cellular. They protect you from an array of dangerous microbes like bacteria, viruses, and parasites which can cause disease and spiral your body into a severe illness. Given the correct tools, your immune system will act selectively by allowing beneficial microbes that aid in the processing of vitamins and minerals and assist in proper digestion to exist in your system while simultaneously eliminating the harmful microbes that compromise your health. Basically, your immune system is the most critical defense mechanism that stands between your health and microscopic level predators. Think of your immune system as a protective wall that if built strong enough can prevent the nutrients in your body from being depleted by harmful enemies. In short, by building a strong immune system you can provide your body with a natural defense system that directly combats disease and illness. Now that is a powerful weapon to arm yourself within a time when health is so critical! Focusing on Your Immune System Are you ready to strengthen your immune system and equip your body with the proper tools to maintain optimal health and well-being? It may sound daunting, but the good news is that there are several steps that are easy to incorporate into your lifestyle. Start with changes that are the simplest to add to your daily routine, set obtainable goals, and slowly build a strong foundation of healthy habits. Remember Rome was not built in a day – but take the first step today and commit to creating a strong protective wall against disease and illness. Before you know it achieving optimal wellness through healthy habits will seem effortless and become second nature. Let’s get started! 1. Regular Exercise Incorporating regular exercise into your daily routine does not mean anything as extreme as running a marathon. It simply means moving your body – walking, swimming, biking – every day. But why? First and foremost, we are all aware that moving your body in different directions improves your muscular function. In addition, regular exercise has been directly linked to overall mental well-being. A less discussed benefit of exercise is its direct link to a smoothly functioning lymphatic system. Your lymphatic system is the first line of defense against any microbial disease-causing organisms. Technically speaking, the primary function of the lymphatic system is to transport “lymph”, a fluid containing infection-fighting white blood cells, throughout your body. Simply put, it is responsible for transporting your immune cells throughout your body as well as removing waste and unwanted toxic material from your body. Without exercise, your lymphatic system may become clogged and lead to a dysfunctional immune system. The more you exercise – literally the more you sweat - the more your lymph fluid will flow smoothly throughout your body, thereby making your body less prone to a buildup of toxins and disease. Pick exercises that you enjoy doing, look forward to the time focused on yourself, and get moving – your lymphatic system depends on it! 2. Healthy Diet Studies have directly linked a healthy immune system to a healthy diet. Our immune system receives its strength through the nutrients found in healthy foods. If your body is malnourished, then you are more prone to infections and diseases. Perhaps the simplest way to maintain a healthy diet is to focus on foods in their most natural state and emphasize consuming vegetables and fruits daily. Variety in food is the key to obtaining various nutrients - so when you select vegetables and fruits think about “eating the rainbow”. Look for vegetables and fruits in a variety of colors - not just green lettuce – think purple cabbage, orange carrots, red beets, yellow bell peppers, and blue potatoes. When selecting vegetables and fruits have fun with it, try new foods you have never experienced, and look for recipes that inspire you to experiment. You may just surprise yourself when making small increases in your vegetable and fruit intake – you will not only expand your palate but also increase your energy and your overall well-being. 3. Drinking Water Over 60% of the human body is composed of water. Therefore, keeping your body hydrated is a major factor in keeping your body functioning well. Your immune system needs fluid in order to flush toxins from your body. Preventing dehydration at the cellular level involves a constant replenishment of water into your system throughout the day. The key to successfully hydrating is always having water accessible - start the day by drinking a large glass of water, carry a water bottle with you in the car, and keep water at your desk at work. Prevent being bored with water by enhancing it with natural flavors -cut up some cucumbers, lemons or strawberries and add them to a jug of water. Remember that if you are thirsty you most likely have begun the dehydration process – so drink often – this simple change can allow your immune system to function at its optimal level. 4. Managing Stress There is a direct correlation between your mental health and your physical well-being. According to Saul McLeod, “When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.” Stress produces a hormone in your body, known as corticosteroid, which suppresses the functioning of your immune system and reduces its overall effectiveness. Life is and will be stressful. You cannot eliminate stress from your life but you can incorporate tools into your routine that assist you in dealing with stress. Find moments during the day where you can unplug, take a breath, and be still. Dedicate just 10 minutes a day to slowing down and turning inward. When you find yourself in a particularly stressful situation try not to react but rather try to intentionally slow your breath down, essentially using your own body to function as a soothing mechanism. Find outlets and hobbies that bring simple joy to your life. By mitigating the effects of stress on your body you will inadvertently strengthen your immune system and enhance your overall well-being. 5. Proper Sleep A lack of sleep can hinder the performance of your immune system. According to Eric J. Olson, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep. Moreover, your immune system engages in repairing your DNA while you are sleeping. Studies have shown that people who do not get enough sleep are more prone to viruses and bacterial infections. Ideally an adult should aim to sleep for 7-8 hours. Teenagers and children require more sleep - between 9-10 hours. The best way to obtain proper sleep is to stick to a routine that allows your body to transition into sleep mode – go to bed at approximately the same time every night, darken your bedroom, develop a night time ritual, and stay away from electronics. Remember that poor sleep is a pattern your body has subconsciously developed, and you must consciously take steps to reprogram your body to embrace a full night’s rest. 6. Eliminating Parasites Parasites are organisms that invade your body and feed off your body’s vitamins and nutrients. This deprives your body of the essential nutrition that it requires to function. Your immune system becomes tasked with fighting off these parasites and is, therefore, distracted from performing essential duties. Parasites create toxic waste inside your body which if not properly flushed will create severe illness and disease. Eliminating parasites is essential to remain at optimal health. This can be accomplished by detoxing your body and eliminating waste, thus keeping your immune system focused, safe, and healthy. 7. Vitamin C A key nutrient to a healthy immune system is antioxidants as they assist your body in flushing out toxins naturally. Foods rich in Vitamin C are rich in antioxidants. Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Other benefits include assisting in the growth and repair of your tissues, maintaining healthy bones, teeth, and cartilage, purifying your body, and contributing to the production of several essential hormones. Your body is incapable of producing Vitamin C; therefore, you must obtain this nutrient through the food you eat. Immediately oranges come to mind – but again think outside the box – broccoli, tomatoes, spinach, and sweet potatoes are all known to have high concentrations of Vitamin C. There is an abundant supply of Vitamin C in the vegetables and fruits you can easily incorporate into your daily diet. 8. Vitamin D Vitamin D is naturally produced when your body responds to sunlight. Researchers have found that this essential vitamin affects key cells of the immune system. A deficiency of Vitamin D may result in a compromised immune response to disease and illness. Maintaining an appropriate level of vitamin D via sunlight exposure or consuming Vitamin D supplement is a critical component to maintaining a strong immune system. 9. B Vitamins Not as popular as Vitamin C or Vitamin D, the B Vitamins also play a crucial role in building a healthy immune system. A deficiency of B vitamins can affect your body’s metabolism, induce stress and fatigue, and cause chronic infections resulting from a compromised immune response system. Like Vitamin C, B Vitamins are also soluble in water and, therefore, cannot be produced by our body. In order to avoid a deficiency, B Vitamins need to be consumed via diet and supplements. Incorporating these supplements into your daily routine can increase your energy and aid in building a strong immune system. 10. Fasting Fasting is an effective method for improving the immune response of your body and is considered one of the quickest ways to do so. When you practice fasting, your body does not have to focus on digestion, which consumes a significant amount of energy. Freeing up this energy allows your body to focus on repairing damaged and diseased tissues and cells. Similarly, bacteria, viruses, and other harmful microorganisms are attacked by your immune system and eliminated. Some studies have even suggested that fasting results in the production of new white blood cells, and, thereby, regenerating the entire immune system. Try fasting in small steps – perhaps skipping breakfast and not eating until noon. See how your body reacts to fasting and if you can recognize improvements in your immune system and overall health. Approaching Immunity Holistically Your body is an extremely well-designed machine. It is very complex and truly amazing. When your body is performing at its peak with all parts working in harmony, including your immune system, you can achieve optimal health and well-being. Take a moment to consider committing to implementing into your daily routine just a couple of the items described above. Take note of how your general health improves, your energy increases, and your ailments subside. By taking a few simple steps you can build a strong immune system and provide your own body with the tools needed to combat disease and illness. I wish you luck on your journey to a happier, healthier lifestyle! Read more: Boosting Your Immunity As You Age

Protein bars are one of the best in-between meal snacks. Whether you’re dealing with that post coffee lull or that afternoon slump, protein bars are an easy and convenient fix to keeping you going no matter what kind of day it is. But how do you choose the best protein bar? How do you know what you need? Where to start? Or what to look for? There are so many options! Here are five quick tips to look out for when making your selection! THE AMOUNT OF PROTEIN MATTERS Protein is vital to keeping our bodies healthy and strong. It is the building block of our muscles, our bones, our skin, and our blood. Heck! It’s in our hair and our nails too. So when you’re in the protein bar aisle making your decision, look out for what TYPES of protein are in the bar, and HOW MUCH protein is in the bar. The best protein bars have a complete source of protein. Protein is made up of amino acid chains. There are 20 different kinds of amino acids in those chains and our bodies can only produce 11 of those amino acids on their own. We must replenish our bodies with those other nine amino acids through our diet. If your goal is overall health and well-being, choose a protein bar with all nine amino acids found in one single source. Complete protein: Made up of all nine amino acids Typically found in animal products, quinoa, and soy Incomplete Protein: Made up of less than all nine amino acids Typically found in spinach, peas, nuts, and seeds In addition to choosing a bar with a complete source of protein, it is also important to find a bar with at least 10 grams of protein. A minimum of 10 grams is key because protein is the essential nutrient that fuels our bodies. It even assists with reducing cravings and late night snacking. So, whether you’re filling your gym bag with the best post workout protein bars, or packing your pantry with the best protein bars for weight loss, make sure to look at how much protein your bar contains. CLEAN INGREDIENTS When it comes to the best protein bar ingredients, keep it simple and keep it clean. And good news! Looking out for these clean and simple ingredients is pretty dang easy. Check the bar label for ingredients that you can both recognize and pronounce. This should include ingredients you can easily point to in a grocery store….like….Fruits! Vegetables! Eggs! Nuts! Oats! Fiber! Flavor! You want to KNOW what you’re putting into your body. Conversely, stay away from ingredients you cannot pronounce or that sound unwelcoming. Things like high fructose corn syrup, artificial sweeteners, and strange sounding fillers are definitely ingredients to avoid. Some of the common ingredients to avoid include saccharin, acesulfame, aspartame, neotame, and sucralose. These additives are counterintuitive to fueling our bodies with the nutritious fuel we need and do not support a protein bar diet you want to get behind. QUALITY IS KEY How are protein bars ranked? One of the quickest ways to check how one protein bar compares to another is by the certifications it has. It is common to mistrust the food industry because everyone preaches that certain products are better and healthier for you than others. However, the certifications that a product has are the only way to guarantee the quality of what you are eating is true. Certifications are earned and regulated to ensure that the company upholds the promises they make about their products to the consumer. So, what certifications should you look out for? One BIG TIME certification that the best protein bars have is Gluten Free Certified. Gluten Free Certification Organization (GFCO) prides itself on protecting all consumers. In order to receive a Gluten Free Certification, the organization conducts an expensive and lengthy process where the entire production facility is examined. The examination first starts with ingredient sourcing, then proceeds into employee training and practices, and finally leads into overall operational management with end-to-end testing. Needless to say, completing this program successfully and obtaining the GFCO stamp of approval is a significant testament to the high quality of the product. There are two types of Gluten Free standards: Gluten Free Gluten Free Certified Lowest level of a gluten free claim a product can have “Gluten Free” is only written on wrapper and doesn’t contain the GFCO logo shown on the right. Secondary standard of testing Highest level of a gluten free claim a product can have GFCO label printed on wrapper Validates highest standard of testing Under 20 parts per million of gluten UNDER 10 parts per million of gluten Gluten Free Lowest level of a gluten free claim a product can have “Gluten Free” is only written on wrapper and doesn’t contain the GFCO logo shown on the right. Secondary standard of testing Under 20 parts per million of gluten Gluten Free Certified Highest level of a gluten free claim a product can have GFCO label printed on wrapper Validates highest standard of testing UNDER 10 parts per million of gluten In addition to looking for certifications when exploring how protein bars rank, being NON-GMO is another key indicator that verifies the high quality of a product. What is GMO? GMO (genetically modified organism) is an organism that has had its DNA altered in some way, shape or form. Therefore, in order to obtain NON-GMO status, a product must ensure that that products' ingredients are not genetically modified in any shape or form and or altered during production. If a product is NON-GMO, it will state this claim on the packaging. Why wouldn’t all “clean” ingredient bars have NON-GMO on the wrapper? Sadly not all companies make bars with the consumer’s well-being in mind. The cost of using all NON-GMO ingredients and flavors is significantly more expensive. That is why checking for this claim, especially when sweeteners, fibers, and flavorings are used is essential! CALORIES Count 'em Up! But keep it under 250 please... In addition to having a solid amount of protein, the best protein bars keep their calorie count under 250. A protein bar’s purpose is to be your in between meal and your healthy snack. So no matter what your fitness goals are, the best protein bars for weight loss and muscle gain keep their calorie count under 250 in order to guarantee that the bar will meet your dietary goals and not leave you hungry throughout your day. AVOID ARTIFICIAL SUGARS & SUGAR ALCOHOLS Have you ever wondered why some protein bars claim to be “low sugar” yet still taste so sweet? This “low sugar,” “sugar free,” or “low-calorie” claim is typically because as an alternative, the product will contain fillers like artificial sweeteners or sugar alcohols. Therefore, when observing how different protein bars rank up to one another, it is important to understand how different types of sugars rank too. Two of these most deceitful sugars are artificial sweeteners and sugar alcohols. Artificial sweeteners are manipulated when they are created so that they will taste one hundred times SWEETER than what regular sugar actually tastes like. As a result, when we consume products with artificial sweeteners in them, the sugar receptors in our brains become overstimulated. Unfortunately, this overstimulation causes actual nutrient dense foods like fruit to taste less sweet to us and lead to unhealthy patterns like overeating and more sugar cravings. Yikes. Common Artificial Sweeteners ● Saccharin ● Acesulfame ● Aspartame ● Neotame ● Sucralose Sugar Alcohols are also a deceitful type of sugar. They are a threat to our gut health and a dangerous additive to be aware of when searching for the best protein bar. Our gut is like the brain of our digestive system and our gut also has a difficult time digesting sugar alcohols. When you consume foods with sugar alcohols, the food first passes through your small intestine but then the sugar alcohols in those foods fester in your large intestine. This festering can lead to stomach pain, bloating, and diarrhea. Ultimately, these digestive issues can also be linked to overall immunity, cognitive function, chronic illnesses, and emotional stress. Talk about a gut check! Therefore, look out for protein bars without sugar alcohols in order to maintain your gut’s microbiome. Common Sugar Alcohols ● Erythritol ● Maltitol ● Isomalt ● Sorbitol ● Xylitol So when you are looking for the best protein bar, it’s common to think that some of the most important qualities to look out for would be best organic protein bars, the ratio protein bars hold of sugar, or simply a label that claims “no sugar”. However, it is ultimately most important to make sure that the bar’s sweetness is coming from natural sources like dates, honey, maple syrup, agave, or other fruit-based ingredients. Now that you’re a protein bar pro, build a box that checks off everything on the list!

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