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Collagen Supplements – Do they really work?

Filed Under: Anti-Aging,Beauty,Supplements at 12:50 pm | By: Jessica Justh, Senior Editor

It makes up 65% of our total protein. Although it is the largest and most abundant protein that our bodies produce, its production slowly diminishes as we age. The molecule we’re speaking of is collagen. Signs of production slowing down appear in the form of every woman’s worst nightmare – wrinkles and sagging skin. Since all of our bodily structures are made out of collagen connective tissue it seems like a no-brainer to aid its production with the help of a daily supplement. The all-important question, of course, is: does it really work?

The short answer is “yes”, but it’s a little more complicated than that. Getting positive results largely depends on what type of collagen you’ve chosen. Don’t bother with topical toners, serums or creams. You will notice little to no difference in the appearance of your skin due to collagen’s large molecular size.  Now let’s talk supplements. The key to finding a collagen supplement that works is to look for hydrolyzed collagen. During the hydrolyzation process this large molecule is broken down into low molecular weight peptides that can now be readily absorbed by your body.

Our favorite supplement is Neocell Laboratories Super Collagen Plus C. As long as you follow the directions and take three capsules in the morning and three in the evening on an empty stomach, you will see results. After one bottle, you will notice a fuller, plumper complexion and a more youthful appearance.  Keep in mind that the pill size is pretty large compared to other supplements.

If swallowing pills is not for you, you can always try the powdered form. Even better, try this delicious Appletini flavored collagen. Gather up the girls on a Saturday night and have a martini collagen party. Beauty never tasted so good!


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What’s New? Nellie’s

Filed Under: Announcements & News,Green Living,Natural Cleaning Aids at 6:00 pm | By: Mauricio Matusiak, Senior Editor

Lucky Vitamin is happy to introduce another premium brand of natural cleaning products to our customers: Nellie’s.

Nellie’s is a company developed from honesty and simplicity and, from those beliefs, a line of cleaning products was created. From fragrance sticks to laundry nuggets, every single product is free of irritating toxins and phosphates, creating a hypoallergenic experience. In addition, all items are biodegradable, helping to keep the environment as spotless as your clothes.

Nellie’s all-natural products provide more than an exception clean as they can help your family go green, stripping away toxins and chemicals not only from your clothes and your house but from your life. The company’s products work efficiently in your clothes and soften fabrics without leaving behind that dreaded residue that can absorb into your skin. From dryerballs to laundry soda and everything in between, Nellie’s all-natural has your covered.

Nellie’s all-natural products are biodegradable, non-toxic, hypoallergenic, gluten-free, chlorine-free, phosphate-free, and septic-safe. All products contain no SLS or SLES, GMO’s, parabens, ammonia, and other synthetic fragrances. The company is also Leaping Bunny Certified, ensuring that no animal testing is even done.

One of the company’s top-selling products is Nellie’s All-Natural Laundry Soda. Available in an adorable 100 load tin, this product is perfect for every household as its highly-concentrated formula will leave your clothes soft and fresh, rinsing residue free. Additionally, you can shop the specially designed Nellie’s All-Natural Baby Laundry Soda. This top-quality product is specially formulated to deal with baby’s unavoidable mishaps, with a concentration of sodium percarbonate for natural brightening as well as the addition of pure vegetable soap. There is no needed to add any additional whiteners or brighteners.

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Nellie’s – All-Natural Oxygen Brightener – 2 lbs.
Nellie’s – All-Natural Laundry Nuggets Tin – 1.55 lbs.
Nellie’s – All-Natural Laundry Soda – 1.6 lbs.


A Pill to Replace Your Krill

Filed Under: Supplements at 8:00 am | By: Jessica Justh, Senior Editor


By now everyone knows that the omega-3s found in fish oils are good for our health. They can improve everything from heart health to cognitive function and beyond.  Unfortunately, acquiring these crucial fatty acids isn’t nearly as simple as it used to. Omega-3s are largely absent from our modern, industrialized food chain, pushed out in favor of an overabundance of omega-6s. Even the healthiest diets contain too many omega-6s and not enough omega-3s. Decades of scientific evidence indicates that this Essential Fatty Acid imbalance can contribute to chronic inflammation and a variety of other chronic and unpleasant health issues. The most beneficial omega-3s that we’re missing are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Purified fish oil is the best direct source of EPA and DHA.

Recently, krill oil has made some headway in popularity due to its bioavailability (ease of absorption and utilization), easy to swallow size and triple absorption of EPA and DHA… until now.  A leading fish oil manufacturer has come up with something even better.

Nordic Naturals Omega-3 Phospholipids is the potent alternative to krill. Derived from sustainably sourced herring roe, it’s the perfect blend of triglyceride-form omega-3s and phospholipids.  This fish oil is making waves in the industry and has been recognized as one of the top omega products on the market, winning awards in the supplement industry.

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4 Tips for a Guest-Ready Home

Filed Under: Announcements & News,Green Living at 2:09 pm | By: Jessica Justh, Senior Editor

When hosting a party or a get together you want to create a space for your guests that will make them feel at home. Here’s a few tips and tricks to help you prepare.

  1. Enhance Your Entrance – Place a rough mat outside to catch the snow and mud that clings to the bottom of your shoes. Prevent additional dirt from being tracked through the house by adding a shoe rack inside your entryway along with a coat rack or hooks to keep coats off the floors. Placing a large basket next to the front door for hats, scarves and other winter accessories makes getting out the door easier, too!
  2. Deep Clean – While it might not be something we often think about, having carpets and upholstery professionally cleaned can make a difference. Curtains and blinds can be real dust magnets, so make sure to incorporate them into your cleaning routine.  Don’t forget about the bathrooms, either. Ensure that there is plenty of extra toilet paper,hand soap and towels. It’s also the perfect time to invest in new towel sets, rugs and a shower curtain liner.
  3. Clear the Clutter – Scan your house for “homeless” items and find a logical place to file them away. Utilize storage areas and make the most of that space with bins and labels. Focus your attention on visible, high-traffic areas first.  Once you’ve cleaned, it’s time for the fun part – decorating! Dress up drab spaces by adding some visual flair in the forms of some new décor or soy candles. Don’t forget to reward yourself for all that hard work. Fire up the stove and bake something sweet to eat to complete the warm and inviting atmosphere you’ve fashioned.
  4. Create an Inviting Guest Room – Visitors will feel at home when they see travel toiletries and bath towels already out in their room.  Add some additional ambiance with fresh flowers, magazines and books. Don’t forget to clear out some closet space and drawers so that guests can have a space to call their own during their stay.


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10 Foods to Supercharge Your Immunity

Filed Under: Health Foods,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor

Looking to enhance your immune system this winter? Let’s check the menu. A lot of foods can be a natural way to help you boosting your immunity. Here’s a helpful list of 10 foods to supercharge your immunity naturally.

1. Mushrooms

Mushrooms contain polysaccharides, which are compounds that support the immune system. Also known to increase the production of cytokines cells that help fight off infection, mushrooms are excellent cold and flu fighters particularly reishi, shitake, and maitake.

2. Honey

Honey has antioxidant and antimicrobial properties to help fight infections from viruses, bacteria, and fungi. Honey is an excellent alternative for sugar and goes well with many hot beverages.

3. Garlic

One of the best immune system boosters, garlic has antiseptic, anti-fungal and nutritive properties. Studies have shown that garlic is a good preventative medicine against coughs, colds and chest infections during the winter or as a natural fast-acting antibiotic.

4. Oregano Oil

Oil of oregano has anti-fungal or antiviral properties and can provide relief to congestion by simply adding a couple drops of it to a vaporizer and inhaling for a few minutes. Drinking a few drops of oil in juice or water may also provide some relief from a sore throat.

5. Ginger

Ginger contains sesquiterpenes, an element which targets rhinoviruses, the most common family of cold viruses, as well as substances that help suppress coughing. Ginger is also a natural pain and fever reducer and a mild sedative.

6. Oranges

Oranges and other citrus fruits are well known to boost the immune system as they are great source of vitamin C. Studies have found that this antioxidant can reduce cold symptoms by 23 per cent and regular intake of vitamin C can help build up immunity.

7. Yogurt

An excellent source of probiotics, eating a cup of low-fat yogurt each day can reduce your susceptibility to colds by 25 percent. The beneficial bacteria is lactobacillus reuteri which has been found to block the replication of viruses that invade the body when we get sick.

8. Carrots

Carrots are an excellent source of beta carotene, a powerful phytonutrient that boosts the immune system’s production of infection-fighting natural killer cells. Eating fresh raw carrots is the best way to get the most nutrients as cooking may remove some of its benefits

9. Hot Tea

Green and black tea contain flavonoids, which are potent antioxidants that help the immune system. A slice of lemon add extra benefits for a perfect hot beverage and great home remedy.

10. Spices

Spices can help your immunity too. Often used in immune support supplements, a variety of spices are known to enhance your immune system including pepper, garlic, oregano, thyme, rosemary, and sage.

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LuckyVitamin – Vitamin C With Acerola 500 mg. – 90 Chewable Tablets
LuckyVitamin – 35 Billion Probiotic Shelf Stable 8 Strains – 30 Vegetarian Capsules
Ginger People – Pantry Essentials Minced Ginger – 6.7 oz.


5 Cleaning Agents to Keep Out of Your Home

Filed Under: Environment,Health Concerns & Ailments,Natural Cleaning Aids at 7:00 am | By: Mauricio Matusiak, Senior Editor

Did you know that a good number of household cleaners contain toxic ingredients that can be harmful to you and your family? Many conventional products use powerful toxic ingredients which are carcinogens and endocrine disrupters. Natural cleaning products can clean as effectively as their petrochemical counterparts without polluting your home as well as the environment. So, next time you shop cleaning products, check all ingredients on the labels and make sure they do not include any of these 5 cleaning agents to keep away from your home.

1.Ammonia: found in bathroom cleaners, polish products for sinks and jewelry, as well as in glass cleaners, ammonia is a powerful irritant that can develop serious health issues such as chronic bronchitis and asthma. Ammonia is also known to cause irritation to eyes and mucous membranes, breathing difficulty, wheezing, chest pains, pulmonary edema, and skin burns. High exposure can lead to blindness, lung damage, heart attack or death.

2. Phthalates: air fresheners, dish soap, toilet paper, and other fragranced cleaners may contain this dangerous ingredient. If you see the word “fragrance” on a label, there’s a good chance phthalates are present because, by law, companies do not have to disclose what’s in their scents. Phthalates are known endocrine disruptors. Although exposure to phthalates mainly occurs through inhalation, it can also happen through skin contact with scented soaps or other personal care products.

3. Phenols: found in toilet bowl cleaners, disinfectants, and other household products, phenols are toxic to respiratory and circulatory systems. This chemical is still used in the United States but because of the threat posed to the environment by nonyl phenols, the European Union has banned this harmful ingredient from all cleaning products manufactured or used in the EU.

4. 2-Butoxyethanol: commonly found in window, kitchen, carpet, and multipurpose cleaners, 2-butoxyethanol/ ethylene glycol butyl ether can be inhaled or absorbed through the skin and may cause blood disorders, as well as liver and kidney damage. May also cause reproductive damage with long-term exposure.

5. Chlorine: widely used in toilet bowl cleaners, mildew removers, laundry whiteners, and even in tap water, the health risks from chlorine can be serious. Chlorine is a respiratory irritant at an acute level and is listed as a possible human carcinogen by the International Agency for Research on Cancer.

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Mrs. Meyer’s – Clean Day Multi-Surface Everyday Cleaner Orange Clove – 16 oz.
Seventh Generation – Automatic Dishwasher Gel Lemon – 45 oz.
Earthworm – Family Safe Drain Cleaner – 32 oz.


DIY Detox Bath & Immune Boosting Tonic

Filed Under: Aromatherapy,Detoxification and Cleansing,Immunity,Recipes at 8:00 am | By: Jessica Justh, Senior Editor

As the holiday season comes to end, we are usually left feeling run down and tired. From the late nights to the abundance of food and drinks, our bodies are left vulnerable and exposed to more toxins than ever. Well, it’s time to reboot and rebuild our internal defenses with a revitalizing bath and delicious tonic.

Detox Bath


The main ingredient in this recipe is Epsom Salt which draws out the toxins. You’ll also notice yourself sweating while in the bath. Don’t be alarmed, this is just the ground ginger working its magic by increasing your heat levels and getting those nasty impurities out. Just remember not to soak longer than twenty minutes and drink water afterwards to aid the flushing out toxins.



2 cups of Epsom salt

½ cup of baking soda

½ cup of apple cider vinegar

½  Tbsp. of ground ginger

6 drops of lavender essential oil

Directions: Combine all of the ingredients into a warm but not hot bath. Sit back and relax.


Turmeric Tonic


Turmeric is all the rage in the health community due to its immune boosting, anti-inflammatory and gut healing properties. For thousands of years Turmeric has been valued in Ayurveda, the traditional medicine system of India. You will not be disappointed when you take a sip of sunshine in a glass.



1 tsp. powdered turmeric

1 Tbsp. apple cider vinegar

½ tsp. cinnamon

½ tsp. raw honey

Dash cayenne pepper

Warm water (not boiling)

Directions: Combine all the ingredients in a mug and add warm (not boiling) water.  For a creamery drink, you can add warm coconut milk!  You will not be disappointed when you take a sip of sunshine in a glass.

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What’s New? Ground-Based Nutrition

Filed Under: Health Foods,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor

Lucky Vitamin is happy to introduce to our customers an innovative leader in the natural food supplement industry: Ground-Based Nutrition.

Ground-Based Nutrition offers a complete line of all-natural and organic food supplements designed and created to improve the quality of one’s life. The company uses the highest quality whole food ingredients straight from mother earth to help people achieve health and wellness, whether you’re a weekend warrior, elite athlete, busy professional, or just need a boost of energy.

Ground-Based Nutrition supplements are formulated with only 100% natural organic ingredients. The company uses no artificial sweeteners, colors, dyes, additives, or man-made synthetic chemicals, ensuring top-quality nutritional supplements that help you achieve optimum health.

One of the company’s best-selling items is the Superfood Protein Smoothie. This convenient all-in-one nutritional shake contains a blend of plant-based proteins, greens, fiber, healthy fats, vitamins, minerals and digestive enzymes. It’s the perfect product for someone looking for a plant-based supplement which can provide quality nutrition for active lifestyles. Superfood Protein Smoothie is a delicious, all-natural smoothie available in three delicious flavors: strawberry creme, vanilla creme, and milk chocolate, as well as the natural unflavored version. It mixes easily and can be used to create a variety of refreshing, delicious and, most-importantly, healthy, plant-based protein smoothies.

Save even more when you shop Ground-Based Nutrition supplements at Just enter promo code DEC14NEW15 at checkout to save an additional 15% on all items of this new brand. Offer expires 12/31/14.

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Ground-Based Nutrition – Superfood Protein Smoothie Vanilla Creme – 1 lb.
Ground-Based Nutrition – Superfood Protein Smoothie Milk Chocolate – 1 lb. LUCKY PRICE
Ground-Based Nutrition – Superfood Protein Smoothie Strawberry Creme – 1 lb.
Ground-Based Nutrition – Superfood Protein Smoothie Natural Unflavored – 1 lb.


Teething Troubles

Filed Under: Baby and Child Health at 8:00 am | By: Jessica Justh, Senior Editor


It is one of the most dreaded times for parents; the moment when their baby turns 4 months old and he or she starts to put everything in its mouth. Pretty soon they know their child is going to get its first tooth which means their precious little angel can turn from a happy go lucky infant into a cranky screaming nightmare. Once this happens the long process of teething has officially started and it can take up to 3 years for children to get a full set of 20 teeth. You may notice all or a few of the following symptoms associated with the teething process; drooling which can lead to a rash, swelling/bulging of the gums, irritability or fussiness, biting behaviors, low grade fevers, refusal of food and sleep problems. Although this sounds bad there are a lot helpful tips that can get you through the teething process.

First off remember cold is your friend. Cold applications will help to reduce inflammation of the gums and can also provide a numbing affect that will soothe the pain.  You can use multiple products like a cold washcloth and apply that to the cheek of the baby or the inside of its mouth.  You can also rub an ice cube along the gum line to help. Products like teething keys, teething massager, and other frozen cold pack toys are great products for kids to chew on that assist in massaging and soothing the sore gums.

Cold isn’t the only thing that works to soothe those painful gums.  Homeopathic remedies can also assist you throughout the teething process. Below are some common Homeopathic remedies for teething which include:

1)     Chamomilla – The most common teething remedy used by parents and practitioners and is the first medicine to consider unless there is a more obvious remedy. The chamomilla baby is extremely irritable and impatient. They tend to be in great pain and aggravated by being touched and nothing seems to give them relief except for rocking and being carried (although this may only provide temporarily relief).  The child may ask for something and then refuse it when it is offered. One cheek is often hot and red. They have difficulty sleeping and will usually keep the parents up at night too. Chamomilla babies often have green stools that smell like rotten eggs. If this remedy does not work consider belladonna.

2)     Belladonna – The belladonna baby experiences great pain that makes them restless and may lead to them kicking, screaming or biting. They tend to have very red gums and lips and may even twitch. These babies can also have a fever and cheeks that are both red.

3)     Calcarea Carb: This infant begins teething late (after 12 months). The head usually perspires so much that it soaks the pillow sheet at night and the child may also grind its teeth. Sweat, stools and vomit will also have a sour smell.  This child may also have cold damp feet and crave eggs.

4)     Pulsatilla – The pulsatilla child is sweet, clingy, cuddly and demanding of attention.  When the pulsatilla child begins teething they tend to be very clingy, whiny, weepy and will want to be carried. Pulsatilla is better in open air and better from cold applications.

5)     Calcarea phos. – Is another remedy to consider if the teething process is delayed.  The calc. phos. child is usually thin, and much about this remedy is delayed. The child may be delayed in learning to walk and talk and the fontanels may even be delayed in closing. They are prone to diarrhea with much gas during the teething.

LuckyVitamin Also carries other teething formulas that can be useful to get you through this difficult time.

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What’s New? KidzShake

Filed Under: Baby and Child Health,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor

Lucky Vitamin is happy to introduce a revolutionary brand of children’s nutrition products: KidzShake.

KidzShake offers a variety of products that makes eating healthy a lot easier for kids. Not only is this line the most nutritious children’s shakes, but they also have a super yummy taste that kids love. KidzShake is the prefect product to replace those sugary cold cereals for breakfast as well as changing from a snack of potato chips or a chocolate bar to a great tasting nutritional shake, significantly reducing sugar intake and improving overall health. Quick and easy-to-make, KidzShake products can make up shakes not only for the kids but for the whole family.

KidzShake contains all the vitamins, minerals and nutrients your kids need. These delicious shakes contain vitamin A, vitamins B1, B2, B5, B6 and B12, vitamins C, D, E and K, plus minerals such as calcium, potassium and magnesium. In comparison, in order to get the vitamins and minerals out of just one serving of KidzShake, your child would have to eat half of a medium carrot, two medium pork chops, one and ½ cups of almonds, seven avocados, three cups of wheat bran, seven ounces of yellow fish tuna, a six oz. sirloin steak, four medium oranges, eleven eggs, half cup of sunflower seeds, one cup of whole milk, eight medium bananas, one and half cups of raw spinach, and half cup of broccoli.

Additionally, KidzShake contains digestive enzymes, probiotics, omega-3 and trace minerals to support healthy growth and development. There is zero sugar, no artificial colors, flavors or preservatives and is gluten free, lactose free, nut free and totally free of trans fatty acids.

You can save even more when you shop KidzShake products at Just enter promo code DEC14NEW15 at checkout to save an additional 15% on all items of this new brand. Offer expires 12/31/14.

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KidzShake – Nutritional Shake Chocolate Cream – 22.75 oz.
KidzShake – Nutritional Shake Strawberry Cream – 22.75 oz.
KidzShake – Nutritional Shake Vanilla Cream – 22.75 oz.
KidzShake – Nutritional Shake Orange Cream – 22.75 oz.


Why You Need Withania

Filed Under: Herbs at 8:00 am | By: Jeremy Michael, Contributing Author


Withania somnifera more commonly known as Ashwagandha is a plant from the subtropical parts of India and Middle Eastern countries. It belongs to the solanaceae family or nightshade family.  In botanical and Ayurvedic medicine this herb has been indicated for chronic stress, anxiety, panic attacks, insomnia, auto-immune disease, male infertility, and numerous other medical conditions.

Withania promotes a calming effect on the body. In fact, the term somnifera  means “sleep inducing” in Latin, so it is no wonder why herbalist and other practitioners use it for insomnia.  It helps people who experience insomnia as a result of stress maladaptation and ayurvedic herbalists use it to reestablish long-term sleep rhythms. A research article looked at the role of Withania in sleep disturbed rats. They found that pretreatment with Withania somnifera shortened sleep latency, decreased waking, increased NREM, and increased total sleep time.

Withania medicinal properties does not just stop at its role in insomnia, Ashwagandha has also been shown to enhance fertility. In a study done on infertile males, researchers found that withania was able to recover the quality of semen of post-treated compared to pre-treated infertile men.  They concluded that due to the herbs ability to repair multiple disturbed compounds in semen, it can improve the quality of semen, and improve energy production.  It may be used as an empirical therapy for the clinical management and treatment of male infertility.

Lastly, withania elicits immune modulating effects and antitumor activity. It mobilizes the white blood cells making them more capable of protecting the body. In vitro studies done on withanolides (the compounds found in withania) showed these compounds had the ability to inhibit the growth of human breast, lung, and colon cancer cell lines.  Also, withania’s ability to increase red blood cell counts makes it useful for those undergoing chemotherapy that are exhausted or anemic.


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Healthy Holiday Appetizers

Filed Under: Health Foods,Nutrition,Uncategorized at 8:00 am | By: Jessica Justh, Senior Editor

Just because it’s the holiday season doesn’t mean you can’t make healthy choices. Here are some unique appetizers that will delight your guests’ palates and bring smiles to their faces.

Egg Snowman



Start by hard-boiling some eggs. Next, stack the eggs with kabob sticks.  Use peppercorns for the eyes and buttons, cut your carrots in rounds for the hat and finish it off with parsley for the arms.





Grinch Kabobs


These fun and healthy treats are perfect if you have kids coming to your dinner. Plus, they are a piece of cake to put together. Here’s what you’ll need – mini marshmallows, strawberries with the tops sliced off, a peeled banana and sliced green grapes. Place one of each ingredient on a toothpick to assemble and Enjoy!






Cucumber Tree



This cucumber tree is so clever! Start by halving a granny smith apple. Lay it cut-side down and spear it with a skewer. Take you sliced cucumber and arrange each slice in a circular pattern. Top it off with a slice of red pepper. Cut the remainder of the pepper into small pieces to act as ornaments.




Penguin Olives



These adorable appetizers are so cute you won’t want to eat them! Use a can of Colossal pitted black olives. Cut a lengthwise slit in 10 olives. Using half a stick of Neufchatel (or cream cheese) make ¼ teaspoon round balls with a measuring spoon. Stuff the olive so that you see the Neufchatel through the slit. Cut a carrot into ¼ inch rounds and slice a small triangle out of each slice. Next, take the cut triangle “beak” and insert into the olive. Finally, assemble the penguin with a carrot foot, stuffed olive, and olive with carrot beak.


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More than Muscles: 4 Reasons to Start Taking Creatine

Filed Under: Anti-Aging,General Wellness & Wellbeing,Sports Nutrition at 6:00 pm | By: Jessica Justh, Senior Editor


When you think of creatine, you probably think of a bunch of guys pumping iron in the gym. What you don’t know is that creatine has a long list of benefits that goes well beyond the gym.

Fountain of Youth – On a cellular level, creatine supports skin function by supporting regeneration of cells and connective tissue.  With an increase in cellular turnover, collagen and elastin are working harder to slow down the hands of time.

Heart of Gold – Research has shown that supplementation can lower triglycerides which lowers the risk of heart disease. Those who suffer from congestive heart failure can also benefit from creatine by increasing their muscle strength, muscle mass and physical endurance.

Does a Body Good – Creatine increases muscle strength and muscle size. As we age, are body experiences a drop in growth hormone.  By preserving this muscle, not only do we avoid sarcopenia (muscle loss) but we can prevent osteoporosis too!

Sharp as a Tack – Our brain cells require a lot of energy to function on a metabolic level.  Research has shown through creatine supplementation we can increase our short and long term memory.

Recently, more and more studies have shown other therapeutic benefits of creatine for the treatment of chronic diseases including Parkinson’s, Alzheimer’s and Muscular Dystrophy. Our lifestyle choices can contribute to many of these diseases so why not make the healthy choice to age gracefully with the help of creatine.

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Best Foods to Eat Before and After a Workout

Filed Under: Diet & Weight Loss,Exercise and Fitness,Sports Nutrition at 2:00 pm | By: Mauricio Matusiak, Senior Editor

A good workout plan should be much more than just exercising. Of course, the actual physical activity is a big part of it, but eating and drinking properly is extremely important to maximize your efforts and results. Proper nutrition can vastly improve your performance, energy levels and, consequently, help you get the results you want. If you really want to get the most out of your training program, here’s the best foods to eat before and after a workout session:

Aerobic exercise: for running, jogging, biking, walking and any other activity which stress endurance over long periods of time, your body initially uses carbohydrates as fuel but, as the duration increases, your body begins to burn fat.

Anaerobic exercise: for short-term, high-intensity activities such as weightlifting or intensive workouts, the primary fuel source for your muscles is carbohydrates in the form of glycogen. These repetitive, vigorous activity can use up most of the carbs stored in your muscles.


Carbohydrates are the foundation for exercising. Foods such as whole-grain pasta, rice, potatoes, bread, and fruits and vegetables are rich in complex carbohydrates, which are the best sources of energy for your body. Small meals about an hour before your workout is one of the best ways to prepare your body for the work ahead. Allow proper time to digest any meal composed of complex carbs and try to avoid sugars, including sodas, as they may lower your blood sugar levels during exercise.


Immediately after your workout, small snacks rich in carbs, such as nutritional bars, are ideal to restore your muscle-glycogen levels but the most important meal come about one hour after training. Try to eat a full meal that includes lean protein, such as chicken or tuna, in order to repair your damaged muscle tissues as well as some carbs to restore those glycogen levels. Since everyone is different, with different diets and exercise programs, there is no perfect rule but a person moderately active may want to get 60% of their diet from carbs, 20% from protein, and another 20% from fat, for a well-balanced diet.


Water is an essential nutrient that is critical for optimal physical performance, resistance to injury, and maintenance of normal body temperature. You must hydrate and rehydrate your body constantly. So, drink a lot of water before, during and after exercising.

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Vega – Vega Sport Natural Plant Based Pre-Workout Energizer Acai Berry – 19 oz.
Optimum Nutrition – 2:1:1 Recovery Colossal Chocolate – 3.73 lbs.
Mrs. May’s Naturals – Trio Natural Bars Blueberry – 1.2 oz.


7 Health Benefits from Biotin/Vitamin B7

Filed Under: Health Concerns & Ailments,Personal Care,Supplements,Vitamins and Minerals at 5:00 pm | By: Mauricio Matusiak, Senior Editor

Biotin or B7 is a vitamin needed by every living cell of your body. Eggs, cheese, mushrooms, tuna, sardines, berries, leafy vegetables, peanuts and are good food sources of biotin. Getting enough biotin can provide multiple health benefits. Just to mention a few, here are 7 health benefits from biotin/B7:

1. Promotes beautiful skin: getting the sufficient amount of biotin may help promote glowing, wrinkle-free skin. Biotin is used in several skin care products like massage oils and creams. Lack of biotin may cause several skin problems including rashes, dermatitis, psoriasis, eczema and acne.

2. Keeps your hair healthy: biotin supports hair growth and strengthening as a variety of hair products, shampoos and conditioners have biotin as a key ingredient in them. It works wonders for problems like dry, brittle hair and hair fall.

3. Promotes healthy nails:  the cosmetic industry has used biotin in a variety of products for nails. In fact, many supplements are labeled “hair, skin and nails” and contain significant amounts of biotin in their formulas.

4.  Weight loss helper: studies have shown that biotin is essential to sustain proper rates of metabolism. With high biotin levels, your body is able to breakdown food at a faster rate increasing your metabolism, thereby helping in weight loss.

5. May prevent diabetes: Biotin plays a role in enhancing the secretion of insulin, a protein that regulates blood sugar levels. Multiple studies have suggested that biotin may play an important role in preventing and treating diabetes.

6. Improve digestion: biotin’s main function is carrying out metabolic processes of the body. When you eat, several reactions rely on biotin to properly breakdown the food, including breakdown of proteins, fats and carbohydrates. If your body has sufficient levels of biotin, the food will instantly be processed.

7. May Prevent Heart Disease: research suggests that biotin helps in reducing certain risk factors leading to heart disease. Regular biotin supplementation may reduce bad cholesterol (LDL) levels and total cholesterol, as well as reducing the risk of, heart attack atherosclerosis and coronary heart disease.

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Superior Source – Biotin Instant Dissolve 5000 mcg. – 100 Tablets
Good ‘N Natural – Biotin 7500 mcg. – 50 Tablets
LuckyVitamin – Biotin 5000 mcg. – 240 Capsules

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