Did you know that you can get the bone-health benefits of milk without drinking, you know, drinking it? Whether you’re lactose intolerant, a vegan (or both!), or just not much of a liquid dairy fan, there are plenty of foods that can help you get your 1000mg — aka your daily intake – of calcium that your body needs.
Almonds – More than just a tasty snack, almonds contain 183mg of calcium per half cup. They are also packed with protein, fiber and other vitamins and minerals. Here’s a fun fact to impress your friends: almonds aren’t technically a nut. They are seeds of the almond tree. The more you know!
Black Strap Molasses – IE, the dark, viscous, syrupy remnants of extracting the sugar from raw sugar cane. This stuff is nutrient dense! One tablespoon contains 137mg of calcium. Plus, black strap molasses boasts other essential minerals like magnesium, which promotes superior absorption of calcium.
Tofu – Pressed, coagulated soy milk curds, aka tofu, are a great source of calcium for strong bones. This low-fat and heart-healthy food is a great alternative to eggs and meat. However, make sure to read the label before purchasing. You can get 20% of your calcium in just half a cup of tofu, but this value depends on the coagulating agent used during the production process. Tofu that is prepared with calcium sulfate will contain far more calcium than tofu made with nigari.
Chia Seeds – These seeds may be tiny, but they bring the calcium in a big way — three tablespoons roughly equal about 233mg of the bone-strengthening mineral. That’s almost as much as a cup of milk (299mg). You can them seeds to yogurt, smoothies or even use them in baking as an egg replacement. It’s no wonder humans have been using chia seeds as far back as 3500 BC!
Sesame Seeds – Here’s another small yet mighty seed whose calcium value exceeds that of milk! One-quarter cup of sesame seeds yields 351mg of calcium. These little guys are also high in zinc, magnesium, copper, vitamin B1, and dietary fiber. When heat is added to the picture, up go the calcium levels. Amazingly, studies have shown that toasting one ounce of sesame seeds equals almost 27% of your daily recommended intake all on their own.
Filed Under: Health Foods
at 12:01 am | By: Mauricio Matusiak, Senior Editor
Lucky Vitamin is proud to introduce another premium brand of coffee products to our customers: Coffee Blocks
Coffee Blocks is the easiest, most perfect butter coffee created to innovate the way you start your mornings. Instead of having coffee with your breakfast, make coffee be your breakfast. The company strives to provide an easy way for people to replace sugars in their morning breakfast with healthy fats like clarified butter and coconut oil. The body loves to use healthy fats for energy and Coffee Blocks makes replacing sugar easy and enjoyable.
Putting healthy fats in your “cup of joe” will turn it into super brain fuel, giving you a boost of energy, making you more focused, and can even help you feel full until lunch. Plus, no more mid-morning “crash” which you normally get from eating a carb-filled breakfast. When you first wake up, your body has been in fat burning mode all night and you can keep the fat burning going with a morning dose of healthy fat and coffee.
Coffee Blocks is packaged in convenient, portable squeeze packs that make a consistently smooth, creamy cup of energizing butter coffee. Using the highest quality ingredients such as grass fed butter, organic coconut oil, organic egg yolk and organic vanilla, Coffee Blocks is the only instant mix butter coffee that actually has coffee in it. Coffee Blocks is Paleo and Keto Diet friendly, naturally gluten free and all the ingredients are GMO free.
You can save even more when you shop Coffee Blocks products at LuckyVitamin.com. No code needed at checkout to save an extra 15% on all items of this new brand as savings are automatically applied.
Kefir is a fermented dairy drink known for its gut-friendly benefits. And if you are interested in trying to make your own we sell a great DIY starter kit here. This kit contains healthy bacteria including S. Lactis, S. diacetylactis, S. cremoris, L. casei, L. acidophilus and lactic acid yeast strains which will do your gut some good.
Kombucha known by diehard fans as “booch,” this is another popular fermented drink made using tea and a SCOBY (symbiotic culture of bacteria and yeast) and sweetened tea. The process of brewing your own is similar to making beer. Kombucha contains antioxidants and the healthy acids created by the fermentation process aid digestion and help detoxify. However, if you’re not a brew master, no worries, you can find plenty of delicious pre-brewed varieties here at LuckyVitamin.
Ginger contains phenolic compounds like gingerol and volatile oils that are hugely beneficial to your digestive system. Herbalists for thousands of years have known of the healing powers of ginger, including Ayurvedic practitioners who have used it to activate the body’s internal energy to help regain balance and harmony.
Apple Cider Vinegar. It’s no surprise this overall health tonic is great for digestion too! ACV can jump start the production of HCL, the digestive juices that help breakdown food. Try adding a tablespoon to eight ounces of water and drink 15 minutes prior to a meal to help ensure that everything goes down smoothly. Did you know that LuckyVitamin makes their own apple cider vinegar? Oh yeah1 Get yours here (it has the “mother” too!)
Coconut Oil is an anti-inflammatory food. Unlike other fats, the medium-chain fatty acids (MCFAs) in coconut oil are broken down easier by your GI tract. Plus, the anti-viral and anti-microbial properties can help kill the bad micro-organisms that cause inflammation. This explains why many people who suffer from Crohns and colitis use coconut oil as a healing food.
The Paleo diet continues to get more popular as this unique diet is considered by experts as the healthiest way you can eat. The Paleo diet is the only nutritional approach that works with your genetics to help you stay lean, strong and healthy. Lucky Vitamin is wasting no time to follow this good trend and is happy to introduce another premium brand of Paleo products: Paleo Ranch
Paleo Ranch provides people with delicious health foods that are compatible with the renowned Paleo Diet. The company is also proud to conduct environmentally friendly and ethical ranching methods that provide a more natural and happy lifestyle for animals.
Founded in 2009, Paleo Ranch began with an unbreakable, unparalleled commitment to health, nutrition, and animal treatment. To successfully win the battle of animal cruelty, the company decided to focus on creating a healthy, most nutritious, delicious, safe, cruelty-free protein snack option, starting with their own cattle and ranches. Promoting all natural products starts with how the beef is raised and treated. From cruelty-free living to 100% grass-fed and grass-finished and pasture-raised, each and every member of Paleo Ranch’s cattle family is treated humanely.
Paleo Ranch protein snacks are healthy, nutritious options for athletes, runners, yogi, animals, but it is healthier for human consumption. With higher levels of omega-3 fatty acids, vitamin A, vitamin E, CLA, and antioxidants, 100% grass-fed and grass-finished beef jerky makes the most sense for everyone.
Save even more when you shop Paleo Ranch products at LuckyVitamin.com. No code needed at checkout to save an extra 15% on all items of this new brand as savings are automatically applied.
Many people are continuing to look to alternative medicine when it comes to improving our health and curing various ailments.
Kombucha is a health drink that is being increasingly consumed by people all over the world, after health experts have spread the word that those from the Far East have known for thousands of years – that it has many health benefits.
Similar to probiotic drinks, kombucha is an easy way to consume some of the essential acids and vitamins that help our body to perform to the best of its ability.
What is Kombucha?
Kombucha is a sweet fermented drink made from combining black tea with sugar and a kombucha culture, also known as a SCOBY (Symbiotic Culture Of Bacteria and Yeast).
The sound of fermented tea may make you scrunch up your nose, but the taste is actually quite pleasant and can be similar to sparkling apple juice.
At only 30 calories per cup (where no other ingredients are added), kombucha is a low-calorie way to boost your health by providing your body with essential nutrients.
Due to the popularity of kombucha, you can now buy ready made drinks that have interesting flavors, such as pear and peach added. Capsules are also available if you are looking for a more convenient way to consume kombucha.
If you are concerned about the amount of caffeine in black tea, there are low caffeine options too, such as green tea and lemon tea.
The brewing process for kombucha is simple, but once it begins, it produces a range of vitamins, minerals, acids, and enzymes that have amazing health benefits.
The Benefits of Kombucha
This nutrient rich drink improves a person’s health in many ways due to its antiviral, antifungal, and antibiotic properties. The fermenting process of kombucha produces the below acids:
- Lactic Acid—Assists blood circulation and can help with constipation and stomach complaints
- Acetic Acid—Can inhibit bacteria that is harmful to the body
- Usnic Acid—A natural antibiotic
- Oxalic Acid —Encourages cells to produce energy
- Malic acid—Aids the detoxification of the liver
- Gluconic Acid—Reduces instances of thrush and other candidiasis
- Butyric acid—Strengthens the wall of the gut
Because of the presence of the above acids and vitamins in Kombucha, the following health benefits can be seen, although it is important to point out that none have been scientifically proven.
- Reduced stress
- Improved immune system
- Fewer coughs and seasonal colds
- Reduction in allergies
- Increased energy
- Reduces symptoms of arthritis
- Improved skin/reduction of skin complaints
- Alleviation of digestive issues
- Improved concentration
- Liver detox
- Improves joint flexibility
- Weight loss
The list above is not extensive, as kombucha will have different effects, depending on the person’s current health. You will also be pleased to know that there are many health benefits of this tasty drink emerging all of the time.
How Often to Consume Kombucha
When taking kombucha capsules, adults should consume 2 capsules, 2-3 times a day. If you decide to drink kombucha in its many forms, you can do so every day.
Aside from the health benefits listed above, it is refreshing to know that there is a fizzy drink on the market that is not laden with calories and chemicals. You can even enjoy drinking it on the go, knowing that you are boosting your health.
When we talk about protein and its daily recommended intake
, we may find out that the popular question “how much protein should I be taking?” may have many different answers and, most of them, are correct answers.
Protein plays a role in every critical function of the body as it’s important for bone health as well as to produce new hair, connective tissue, antibodies, enzymes, among other things. Most Americans get more than enough protein each day and good sources include meat, fish, poultry, egg, yogurt, milk, nuts, pasta, and beans.
It’s nearly impossible to come up with an exact number of how much protein one should consume every day as age, gender, diet, amount of physical activity, and other factors play an important role to determine this number. One can certainly say that not everyone needs the same amount of protein.
Adults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. It’s common for athletes and bodybuilders to get extra protein to bulk up as it plays an essential role in building muscle. Protein requirements are also different for certain groups such as pregnant and breastfeeding women who need an extra 10 and 20 grams of protein respectively to support milk production.
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight (1 kilogram = 2.2 pounds). You may also use an online protein calculator to check your RDA for protein. Just remember that the RDA is the minimum amount of a nutrient you need to meet your basic nutritional requirements and not the specific amount you are supposed to eat every day.
It’s a difficult question with many correct answers but with a little research, you should be able to find how much protein you should be consuming every day.
February is Heart Month so show it some love with these must-haves that support cardiovascular health. Don’t miss a beat! Shop our top picks for heart health today.
Research has shown that omega-3 fatty acids from fish oil can lower blood triglyceride levels. Since our bodies cannot make omega-3 fatty acids, we have to get them from our diet so it’s no wonder that fish oil is one of the most popular supplements in the United States. The most beneficial omega-3s that most of us are missing out on are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and the richest source to find them is – you guessed it — fish oil. So reduce your risk of coronary disease with this fish oil that’s purified and free of detectable levels of mercury, cadmium, lead, and PCBs.
Centuries ago, Greek herbalist Diosocrides discovered the heart-healthy benefits of hawthorn, and it’s been a staple for health enthusiasts ever since. Using the entire plant, including the leaf, flower and berry will assists in extracting all of its benefits. This tea combines hawthorn with the tart flavor profile of hibiscus to create this deeply red heart tonic.
Flaxseeds contain heart-friendly properties that have been shown to do wonders for your heart. Studies show flaxseeds affect low-density lipoprotein (LDL) cholesterol and lipoprotein, both of which increase the risk for atherosclerotic diseases (i.e. coronary heart disease). Plus, they are a rich plant-based source of omega-3 fats and fiber that’s also good for the ticker. Add a sprinkle to your smoothie or baked goods to add a subtle nutty flavor and powerful nutritional punch to your diet.
Garlic has been used for centuries, as not just a food, but as medicine, too. Today garlic supplements can be used to improve heart conditions including atherosclerosis or hardening of the arteries (plaque buildup in the arteries that can block the flow of blood and may lead to heart attack or stroke), high cholesterol as well as other health conditions. This brand’s supplements are some of our favorites. They use organically grown garlic bulbs that undergo a unique aging process that mellows harsh and odoriferous crude compounds, resulting in an odorless experience – guaranteed.
Super Bowl Sunday doesn’t mean you have to eat yourself sick. Snack without regrets with these two healthy and delicious recipes. Swap your dairy-laden dips for a creamy avocado and kale hummus or try our cauliflower “wings” that are so good you’ll actually think you’re chowing down on chicken. Now that’s something to cheer about!
Kale and Avocado Hummus
- 2 cups chopped curly kale
- Cook kale in coconut oil until tender
- In a blender combine avocado, lemon, slat and pepper
- Rinse, drain and quarter the artichokes
- Combine avocado cream, kale and artichoke hearts in a bowl and mix well
- Store in an air tight container and can be made 1-2 days ahead of time
- 1 head of cauliflower
- For the batter
- ½ cup all-purpose flour
- ½ cup water
- dash of sriracha sauce
- ½ tsp onion powder
- ¼ teaspoon garlic powder
- For the BBQ sauce
- ¼ cup BBQ Sauce
- 3 Tbsp melted butter
- Preheat the oven to 450 degrees.
- Cut the head of cauliflower into pieces
- In a separate, medium sized bowl, combine all the batter ingredients
- Dip each piece of cauliflower into the batter and place on a lined baking sheet
- Bake for about 15 minutes until the batter just hardens
- In another separate bowl, combine the ingredients for the sauce
- Remove cauliflower and brush with the “wing” sauce
- Bake for additional 5 minutes
- Enjoy with celery and blue cheese
Holidays, cold weather, and busy schedules are just some of the reasons some people struggle to keep the winter weight off. Many people tend to gain a few pounds during the winter months and some people prefer to put workouts on hold until the spring. However, eating a healthy diet
can significantly help maintain your ideal weight. So, we present you some of the best season foods to keep winter weight off
A staple of holidays, sweet potatoes are known as one of the healthiest foods with a very low glycemic index. Sweet potatoes keep blood sugars level during the winter months and these delicious potatoes are also packed with satiating fiber, which fills you up.
A traditional winter fruit, grapefruit is associated with weight-loss as research has shown that this citrus fruit can help reduce body fat and as well as total body weight. A common ingredient in weight-loss supplements, grapefruit is a top source of vitamin C, which experts believe can boost fat-burning during exercise, and is high in water.
Need a healthy hot breakfast for the cold winter months? Oatmeal is the answer. Loaded with prebiotic fiber, oatmeal boosts beneficial bacteria in the gut, and influences how the body stores up fat. Top your hot oats with Greek yogurt for additional probiotic. Plus, some studies suggest that oatmeal can help keep hunger at bay for hours, making you eat up to 50% less at lunch.
Swiss chard is loaded with calcium and magnesium which are known to keep you bones strong and also work to help satiate appetite. Known as the official green of winter, Swiss chard contains very high amounts of vitamins particularly vitamin K, A and C.
Get on the plant-based bandwagon and shed those pounds with this skinny green smoothie! It’s got fiber, enzymes and nutrients to de-bloat and feel your best inside and out! Spirulina provides a full array of micro and macro nutrients including all the essential amino acids, vitamins B1, B2, B6, and B12, magnesium, iron, zinc, healthy fats and vitamin A which elevates your body’s nutritional profile. Chia seeds contain fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food. Take this smoothie on the go in your favorite blender bottle, along with a healthy diet and exercise and you steps closer to a better you!
1 celery stalk
1 cup spinach
½ cup frozen pineapple
1 frozen banana
1 cup almond milk
6 ice cubes
1 tablespoon chia seeds
1 teaspoon spirulina
Juice from one lemon
Combine all the ingredients in your Blendtec and enjoy!
2016 is over. Every year new food trends
may come and go. Some stick around a little longer while some others disappear very quickly. Looking back, let’s look at some of our favorite health food trends from 2016.
Bone broth became a healthy food trend thanks to its use in detox programs and weight-loss diets, many of them endorsed by celebrities. All the hype is somehow justified as this combination of water meat, bones, vegetables, and seasonings is a potent anti-aging, can improve digestion, and promote joint health benefits.
Moringa also had a moment this year with many healthy eaters looking for this “miracle food”. Native to India and widely used in Ayurvedic medicine, moringa is loaded with antioxidants and can boost energy levels, lower cholesterol, and help in weight-loss.
Not really a trend only in 2016 but almost every year, turmeric had its popular moment this year once again. This time, a warm beverage made from coconut milk and turmeric became the latest healthy hit as this ancient spice is known to have anti-inflammatory and antioxidant effects.
Started in late 2015 and gained speed in early 2016, baobab is considered one of the new “superfoods”. Native to mainland Africa, this fruit is 50% fiber, rich in vitamin C, and natural electrolytes. Baobab is considered a great anti-aging food and a natural laxative.
Originally from Hawaii, poké is traditionally prepared with raw fish, such as tuna, salmon, or yellow tail, that’s been cut up into small cubes and seasoned with ingredients like soy sauce, scallions, and sesame oil. Poké is loaded with protein without needing sauces which contain extra calories.
Lucky Vitamin is introducing a revolutionary brand of health food products to our customers: Cookie+Protein
Cookie+Protein specializes in creating boutique level products at a non-premium level price. The company is fully focused on using quality ingredients and state-of-the-art manufacturing processes in order to deliver a top-notch product that consumers will love. By producing products in a facility with the highest rating possible for food safety, you will have the confidence that their unique and flavorful treats are not only delicious but safe.
Cookie+Protein’s goal is to improve upon existing products in the marketplace as well as striving to introduce new and innovative products that consumers will love. People want delicious, enjoyable, affordable food but also want food that is neither harmful to them nor the environment around them. Cookie+Protein believes food can and should be all of these things and that people should know and understand what’s in their food.
Cookie+Protein products aren’t your typical health snack. With 22 grams of protein and 8 grams of fiber, these wholesome cookies are perfect for your post workout needs or your nutrition on the go. Packed with protein, thess amazing cookies deliver on all the nutrition your body needs and all the flavor you crave.
You can save even more when you shop Cookie+Protein products at LuckyVitamin.com. No code needed at checkout to save an extra 15% on all items of this new brand as savings are automatically applied.
This hearty soup is perfect for cold days. It can fill you up and is packed with a ton of plant-based protein. There are eight grams of protein per cup of quinoa. Chickpeas contain twelve grams per cup. And lastly, a whooping eighteen grams of protein are in a cup of lentils. Now let’s get to the turmeric, it contains compounds curcuminoids found in curcumin which have amazing anti-inflammatory affects. Also known as “queen of spices,” turmeric is a potent antioxidant. Basically, this is one healthy soup.
TIP – You can make this soup on the weekend and portion in mason jars for your lunch for the week!
1 quart of vegetable stock
1 celery stick
1 teaspoon turmeric
1 teaspoon gram masala
1 tablespoon garlic
1 tablespoon ginger
1 can chickpeas (drained and rinsed)
1 cup red lentils
1 cup cooked quinoa
1 tablespoon coconut oil
Salt and pepper to taste
- Heat coconut oil in a stock pot
- Add celery, onion and carrots cook for 5-7 minutes
- Add turmeric and gram masala and cook for an additional minute
- Add tomatoes, stock and lentils bring to a boil and let simmer for 15 minutes covered
- Lastly, combine with quinoa and chickpeas and let simmer for an additional 5 minutes
Sugar and creamer is so passé. Health connoisseurs are adding everything from collagen to butter and beyond – hey, the more the merrier. The great part is that you can run wild with tons of mix-ins and or experiment until you hit on a combination that works for you . Either way, the health benefits can be amazing. Either way it’s time to add mo’ to ‘yo cup o’ joe.
TIP – We suggest blending all the ingredients below for a smoother, more homogenous drink.
Collagen – Collagen peptides are short chain amino acids naturally derived from pasture-raised collagen protein. Unlike gelatin, this brand of peptides easily dissolve in both hot and cold liquids. It’s a natural anti-aging supplement which makes your hair and nails grow as well as lubes up your joints and cartilage. It goes down easy in coffee but it also makes a great addition to smoothies, oatmeal and baked goods, too.
Ghee – Heal you gut naturally with ghee. Its high levels of butyric acid and vitamin k2 make it good for oral and digestive health. Those with dairy intolerances can handle ghee since it only contains small amounts of casein and lactose. Use one to two tablespoons in place of milk for a super creamy texture.
Mushrooms – Pump up your coffee with shrooms! Chaga mushroom is known as the “black gold” that grows on birch trees and is fantastic source of antioxidants and other immunity boosters. Try this blend of chaga, Siberian ginseng, and rose hips. The anise undertones make it a delicious addition to your next coffee break.
Coconut oil – This fatty brain food adds just a hint of exotic coconut flavor to your coffee. Unlike other oils, coconut oil is medium-chained instead of long-chained, which are absorbed faster and not stored as fat. All you need is 1-2 teaspoons per cup and you’re on your way to better nutrition absorption, pain relief, increased energy and a lot more.
Raw cacao powder – chocolate and coffee…heck yeah! Raw cacao has minerals — like magnesium and iron — flavonoids and antioxidants said to help prevent cancer and increase cardiovascular health. A little cacao powder goes a long way, though, so try not to overindulge, as hard as that may be (we’re talking raw chocolate here).
Filed Under: Health Foods
at 7:00 am | By: Mauricio Matusiak, Senior Editor
Coffee is a wonderful beverage. Many people cannot start their day without a cup of coffee but some people may not know that their must-have morning beverage is actually loaded with beneficial nutrients
that can improve overall health.
Coffee contains lots of vitamins including riboflavin (B2) pantothenic acid (B5), and niacin (B3) as well as good amounts of minerals such as magnesium, potassium, and manganese. On top of that, coffee is a great source of antioxidants.
It’s well known coffee can provide benefits particularly as an energy booster and as a fat burner. Caffeine is known to block an inhibitory neurotransmitter called adenosine, which lead to an increase of other neurotransmitters like norepinephrine and dopamine, improving brain function, including memory, energy levels, and reaction times. It’s also known that caffeine is a natural substance proven to aid fat burning and boost the metabolic rate.
While these health benefits are well known, recent research is linking coffee to newer potential benefits. For example, new studies have found that coffee may help lower risk of type 2 diabetes. A few different studies have concluded that people who drink coffee regularly have up to 50% lower risk of getting the disease. Additionally, coffee can be helpful to treat another common health issue: liver diseases such as hepatitis and fatty liver disease that can lead to cirrhosis.
It’s important to remember that most research is done with drinking pure coffee, without the addition of milk, and specially sugar, which can significantly alter the results of studies.