There are plenty of reasons to opt for a low carb diet. Whether it’s weight reduction or blood sugar management you’re after, a low carb diet (under the supervision of a certified medical provider) may be the right fit for your lifestyle.
So what exactly is a low carb diet?
According to Kelly Schmidt, RD, LDN, a nutrition consultant in Columbus, Ohio, Americans eat more than 200 grams of carbohydrates per day, which means opting for any lower than that constitutes a lower-carb diet.
“You can put a label on the type of low-carb diet you want to do,” writes Schmidt for Everyday Health. “But the bottom line — and one reason low-carb diets can be so successful — is you should focus on eating more real food than not.”
One way to incorporate more real food, including fruits and vegetables, into your low carb diet is by supplementing with wellness shots.
From our experts, here are seven reasons why wellness shots are such a great addition to your low carb diet:
When you're cutting back on carbohydrates, you often miss out on important vitamins and minerals that are in fruits and vegetables. Wellness shots can help ensure that your body is getting the nutrients it needs to support a healthy low carb journey.
Dave Shelton, Founder and Trainer, My Fitness System
Wellness shots are one of my favorite nutrition strategies. Low carb dieters may face several nutrient deficiencies, and wellness shots are a fast and convenient way to fill those gaps.
Wellness shots can also help curb cravings. Once the body starts to fill its nutrient reserves, cravings are minimized. Be sure to follow your wellness shots with a glass of water. A fully hydrated body transports and utilizes the nutrients in the shots more effectively.
MarieRuggles, M.S., R.D., C.N., C.D.E., Optimize Your Immune System
A common reason for quitting the low carb diet is a lack of energy. Carbohydrates are the body’s preferred source of fuel, so it can take some time for the body to become accustomed to using fats as an alternate source. During this transition period, it’s important to counteract a lack of energy with nutritious ingredients.
Wellness shots can give you a jolt of energy and help boost your metabolism if taken consistently. They have high concentrations of your daily vitamins and are an ideal source of daily sugar.
Turmeric offers many health benefits, including its role in the digestion of food, which is why Ayurvedic medicine uses it as a digestive aid. The antioxidant and anti-inflammatory properties of this spice make it beneficial for a healthy digestive system while low carb dieting. Turmeric is an effective anti-inflammatory that works with a low carb diet to prevent resistance to insulin and regulate blood sugar levels.
Corrigan Duffy, Food Blogger & Chef, Corrie Cooks
KOR Shot recommendations for daily turmeric: Vitality and Wellness Fire
When you follow a low carb diet, it can take time for your body to switch to predominately burning fat. This can affect your hunger hormones and metabolism in the process. You may wake up hungry or have trouble sleeping at first. Melatonin, which is a natural sleep hormone, can help alleviate these problems by promoting a restful night's sleep. It’s best to start off with 1mg of melatonin and work up to the right amount for you. I generally recommend up to 5mg a day if needed.
Jesse Feder Registered Dietitian and Personal Trainer
KOR Shot recommendations for daily melatonin: Sweet Dreams
One of the many health benefits of ginger is that it’s a low carbohydrate and keto friendly food which aids in digestion and bloating especially after a high fat meal. It also has been known to help lower blood sugar levels and provide electrolytes which may be lost during a low carbohydrate diet.
Ginger root is one of the most common ingredients in low carbohydrate recipes as it doesn’t interfere with ketones. Ginger can also enhance thermogenesis and induce satiety, which in turn reduces hunger and may aid in weight management.
KOR Shot recommendations for daily ginger: Wellness Fire, Elderberry Defense, Green Up, Intense Defense, and Restore.
Catherine Furlong, RN & Nutrition Coach, Optimal Nutrition Coaching
If you’re leaning towards a low carb wellness routine, consider incorporating wellness shots to increase your nutrients, boost energy, and assist with digestion.
You can create your own custom Remix Box, incorporating Vitality and Wellness Fire (for digestion-aiding turmeric), Sweet Dreams (for sleep-enhancing melatonin), and your favorite ginger shots.
Supplement your wellness routine with KOR!
]]>Vitamins in liquid form are absorbed by the body faster and more effectively.
Juice shots can address any number of wellness concerns, including energy, pain and inflammation, immunity, detoxification, allergies, sleep, and stress.
For maximum benefit, incorporate juice shots into your existing routine of nutritious and whole foods.
We created KOR, because we believe in the power of juice shots. These small (but mighty!) concentrated juices provide a big splash of vitamins, minerals, and antioxidants for fueling your day.
“Juice shots are an easy way to sneak in more vitamins and minerals without preparing an elaborate meal,” says Mary Wirtz, MS, RDN, CSSD and Nutritional Consultant at Mom Loves Best (@momlovesbestdotcom). “The antioxidants found in juice shots, such as vitamin C and vitamin E from fruits, vegetables, and other natural sources, can help counteract the free radical damage and oxidative stress that often leads to chronic diseases, such as cardiovascular disease, diabetes, and Alzheimer's.”
While Wirtz does encourage her clients to supplement with juice shots, she warns against relying on them to replace overall healthy food in their diets. “For maximum benefit, incorporate juice shots into your existing routine of nutritious and whole foods.”
So what exactly are the health benefits of juice shots? Here’s what our team of wellness experts say:
When in liquid form, the vitamins and minerals (micronutrients) and phytonutrients of a fruit, vegetable, or plant are much higher in bioavailability, leading to greater absorption in our body. Consuming vitamins, minerals, and phytonutrients in liquid form allows the body to do as little work as possible in physically breaking down the plant, so you receive the nutrients of the plant faster and more easily. This is especially helpful for those with digestive issues, because they are often deficient due to malabsorption. Juicing is also a wonderful way to start the morning and flood the system with nutrients.
Of course, not all juices are created equally. Be careful to avoid sugary juices that are made from sweet fruit. When the fiber is removed (as it is during the juicing process), the sugar content can be extraordinarily high. Consuming excessive amounts of fructose (natural sugars in fruit) has been linked to high blood sugar and weight management issues.
Fortunately, you don’t have to worry about that with true juice shots, because they contain a concentrated dose of all the good stuff without the added sugar.
Cassie Sobelton
Health and Wellbeing Advocate and Founder, Wellness Collection
Research has shown that juice shots can help improve your overall health. Not only do they provide you with the vitamins and minerals you need, but they also contain antioxidants that are good for your skin, hair, and nails.
Juice shots have been touted as a way to improve overall health and for good reason. Juicing is a great way to get vitamins, minerals, antioxidants and other nutrients into your system in a quick and easy manner. Not only do juice shots help improve your health, but they can also help you manage your weight.
Juice shots may be a fast food, but not in the unhealthy sense! They’re simultaneously high in nutrients and antioxidants while being low in calories, sugar, and fat. Juice shots have been shown to help improve blood pressure, cholesterol, and blood sugar levels, while reducing the risk of heart disease, cancer, and other diseases.
Priyank Pandey, healthcare expert and founder, Healthroid
Because juice shots get their juice straight from the source, their goodness packs a punch. They’re processed with minimal effort from your body, making them one of the quickest, most effective methods of delivering nutrition to you.
Elena Dyulgerova, Nutritionist and Chef, Smoothies and Cookies
One of the major health benefits of consuming nutrient-dense juice shots is immune system support, elimination of toxins from your body, and assistance in weight management, all of which can improve your overall health.
A powerful blend of extracts, herbs, and vitamins, juice shots provide your body with a dense blend of nutrients. The concentrated nature of juice shots provides a massive health boost to your immunity, while cleansing your gut. As we already know, a healthy gut creates a healthy mind and body.
Juice shots often feature potent ingredients, like turmeric, wheatgrass, and adaptogens, which can be hard to sneak into your everyday diet. While juice shots may not be a cure-all or a replacement for a well-rounded diet, they are an incredibly effective supplement for boosting your body’s overall wellness!
Juice shots are typically plant-based, small servings of liquid nutrients meant to boost wellness in a number of ways.
It’s important to note that liquids absorb in the bloodstream almost immediately, which means juice shots get “straight to the point.” Juice shots can address any number of wellness concerns, including energy, pain and inflammation, immunity, detoxification, allergies, sleep, and stress.
Fathiyyah "Tia" Doster, Health Expert and Founder, JuiceDefined
From boosting immunity and reducing toxins to promoting energy and soothing the gut, the health benefits of juice shots come in many shapes and forms. They deliver nutrients in a quick and effective way, so you can get your vitamins then get back to your day.
Join the juice shot revolution, with KOR!
Fact: KOR was the first cold-pressed juice shot to use 100% Post-Consumer Recycled (PCR plastic). Now we’ve taken our mission one step further by transitioning our bottles to 100% Prevented Ocean Plastic.
Prevented ocean plastic is recycled plastic collected from coastal areas at risk of ocean plastic pollution. With the Beach to Bottle™ initiative, we reclaim plastic that would otherwise end up in the ocean and use it to package our pure and potent nutritional boosts.
Prevented Ocean Plastic keeps 1000 tons of ocean out of our oceans each month, and that number is growing daily. We’re proud to be a part of the program.
We founded KOR on the idea of wellness, which to us, includes social responsibility and doing our part for the Earth. Our Beach to Bottle™ initiative is our way of giving back to the planet that gives us so much.
While we’re still using plastic to package our products, we’re making sure it’s the most responsible kind. We know we’re not perfect, but we’re making every effort to be better and better every day.
So what exactly is the problem with plastic? We reached out to our team of experts to weigh in:
Microplastics are synthetic plastics, which are smaller than 5mm in size. They were first detected in large numbers in the ocean in 2004 and their impact on human health has been a topic of concern ever since.
Since microplastics in the environment do not biodegrade, they pose an enormous environmental threat. When humans consume freshwater and marine life that have ingested microplastics and plastic additives, a public health risk ensues.
Plastic also contains extremely harmful micropollutants, such as residues of plasticizers, heavy metals, and/or PFOS. These micropollutants increase the risk of physical and toxicological damage to organisms and ecosystems caused by microplastics.
Jess Taylor, Founder, Practically Green
However, this unfortunately hardly happens in landfills. When plastic products don’t decompose, they leak hazardous chemicals into our soils, not only from the plastic they’re made out of, but any chemicals within them. These chemicals not only negatively affect our soils, but also the groundwaters that are often used to make drinking water.
Valinda Voogt, MSc, Founder, Green and Happy Mom
Since plastic isn’t recycled, it can end up in the natural environment. From there, it photodegrades down into small pieces called microplastics. Unfortunately, our wastewater treatment plants are not designed to filter out these micro sized contaminants.
When microplastics are consumed by marine and terrestrial animals, it causes health problems up and down the food chain. In addition to ending up in the foods we eat, our drinking water and even in the air, microplastics can leech harmful toxins into the natural environment.
Kate Shoemaker, Head of Sustainability, Sun & Swell Foods
We already know it's harming wildlife to consume plastic, but did you know humans are also ingesting it unknowingly? Researchers have found that we are consuming nearly a credit card's worth of plastic every week. Problems that can come from ingesting plastic include metabolic diseases, like obesity, diabetes, and chronic liver disease.
These are just some of the issues that have been linked so far. Plastic consumption of this amount has not been seen for long so we are still learning a lot about how it's impacting human health.
Lisa Sharp, Owner, Green Oklahoma
Fossil fuels are non-renewable resources that will eventually run out. Using them to make plastic means that we are using up these precious resources faster than they can be replaced.
Plastic pollution can lead to the build-up of plastic in landfills, which takes up valuable space that could be used for other purposes. Plastic products often contain harmful chemicals which can leach into the soil where our food is grown and into the water we drink, creating long term health problems, such as cancer, birth defects, and fertility issues.
Fred Hoffman, Founder, The True Wilderness
There’s no denying it. Plastic in our oceans threatens our marine life, ecosystem, and well-being for generations to come. For that reason, we at KOR, are making every effort to package our products responsibly through our Beach to Bottle™ initiative.
Care for your body while you care for the Earth, with KOR!
]]>Camu camu is a sour, cherry colored berry native to the Amazon.
Camu camu is becoming popular in the health and wellness industry for its wide range of benefits due primarily to its polyphenols.
Polyphenols are plant compounds that provide plants and humans with protective benefits.
Have you heard of Camu Camu? It’s a super fruit that traces back to the Amazonian rainforest, where people have been using it as a natural remedy for centuries. Only recently has this highly sought after ingredient been introduced to the mainstream health market, which is why you might only be hearing about it now!
The reason Camu Camu is so sought after is because it’s extremely nutrient dense.
According to Roxana Ehsani, RDN, spokesperson for the Academy of Nutrition and Dietetics, “One teaspoon of raw camu camu provides 10 calories, 0 grams of fat, 3 grams of carbohydrates, 1 gram of dietary fiber, and 240 percent of the daily value of vitamin C.”
At KOR, we like to dig into the hype about any new wellness trend, which is why we reached out to one of our favorite health experts for her take on Camu Camu.
Below are 4 questions we had for Lisa Richards, nutritionist, published author, and creator of the Candida Diet about camu camu + one bonus Camu Camu Papaya Turmeric Smoothie recipe from Nutrition, Fitness & Health Expert Megan Ayala of Patricia and Carolyn.
Camu camu is becoming popular in the health and wellness industry for its wide range of benefits due primarily to its polyphenols. It is a sour, cherry colored berry native to the Amazon. While this berry grows naturally in the rainforest, it has been hitting store shelves in pill, juice, and powder forms and being categorized as a superfood.
Two important factors make camu camu effective in boosting immunity: antioxidants and vitamin C. This berry contains a significant amount of immune-supporting vitamin C: 3 grams per 3.5 ounces of the fresh fruit (and more in powder form due to the water being removed and making it more concentrated). Antioxidants support immunity by reducing oxidative damage in the body. When this damage is allowed to persist, the body becomes more susceptible to illness as the quality of the body's cells worsen and inflammation is triggered.
Chronic, low grade inflammation plays a significant role in the development of many of the chronic illnesses and diseases that are common to the West, including obesity, heart disease, and diabetes. This inflammation begins to damage the body at a cellular level and causes the immune system to become hyper responsive and ultimately insufficient. Antioxidants, like those found in camu camu, fight and reverse this damage. The forms of camu camu available on the market are so highly concentrated that they provide consumers with large doses of vitamin C and polyphenols that lower inflammatory and stress markers like C-reactive protein (CRP).
What are Polyphenols?
Polyphenols are plant compounds that provide plants with protective benefits. When consumed, they are able to provide similar benefits to humans. Polyphenols are well known for their antioxidant effects in the body. Antioxidants are anti-inflammatory and help to rid the body of free radicals while simultaneously reversing their damage. These characteristics make red wine ideal for heart health along with general health as well.
Now that you’re well-versed in the health benefits of camu camu (thanks to Dr. Lisa Richards!), you’re probably psyched to give this nutrient-rich ingredient a try. You’re in luck! Here’s an original Camu Camu Papaya Turmeric Smoothie recipe from Fitness and Health Expert Megan Ayala:
Ingredients:
Directions:
You can replace the papaya with some other tropical fruit like pineapple in case it’s not available in your area or you prefer a different flavor.
Another simple and blender-free way to add camu camu to your daily wellness routine is with our Wellness Fire. This nutritional boost is packed with immunity-boosting ingredients like mandarin juice, pineapple juice, ginger juice, and of course, camu camu! We’ve added jalapeno to harness the health benefits of spicy peppers and because we like a kick. This fiery nutritional boost will add a burst of digestion, energy, and immunity to your day.
Fire up, with KOR!
]]>The good news: you can take control of your immune health. Ready to get started? We got in touch with a team of health and wellness experts to discover the best foods for boosting immunity. Here’s what they said:
Ginger, scientifically known as Zingiber officinale, is a plant that is most commonly used as an herbal supplement. Scientific studies have proved that ginger has anti-inflammatory, antioxidant, antitumor, and antiulcer benefits, which make it a common home remedy for several digestive issues.
Due to its strong anti-inflammatory and antioxidant properties, ginger is also known to boost immunity health. An easy way to up your intake of ginger is by consuming ginger tea or a ginger-based cold-pressed juice shot in the morning.
https://pubmed.ncbi.nlm.nih.gov/30680163/
Rohan Arora, Founder and CEO, GainingTactics.com
For a daily dose of immune-boosting ginger, look no further than KOR’s Wellness. This is the most ginger-forward shot on our lineup and a great way to activate your day.
Eggs are high in vitamin D, B12, and zinc – three vitamins that go a long way in boosting your overall health.
Vitamin D helps regulate your immune system's response to pathogens. In fact, a vitamin D deficiency is linked to a higher rate of infection.
B12 aids in the production of T-cells, which are fighter cells that attack pathogens when entering the body. It also supports a healthy gut microbiome, which is vital to a strong immune system while boosting immunity.
Zinc is an essential mineral for a strong immune system, because it also helps produce and activate T-cells-a must for boosting immunity.
Natalie Kravat, RD, MS
If you’re vegan or just don’t have time to cook up eggs in the morning, you can still harness the power of immunity-boosting vitamin D and Zinc with KOR’s Intense Defense. This tart, yet spicy passion fruit-based juice shot contains 100% of your daily value of zinc and 235% of your daily vitamin D.
Oats contain selenium and zinc, two important nutrients that aid in infection-fighting. According to this study, the antibacterial powers of beta-glucan (found in oats) are even more powerful in warding off illness than an echinacea supplement!
Carrie Gabriel, Registered Dietitian, Steps 2 Nutrition
Bell peppers, on a weight basis, are one of the top sources of vitamin C (yes, even more than citrus fruits!). As we all already know, vitamin C plays a big role in boosting immune function and is an antioxidant that protects cells from harmful substances. Not to mention, yellow, orange, and red bell peppers are a good source of beta carotene, a known antioxidant.
Holly Klamer, MS, RDN, My Crohn's and Colitis Team
Vitamin C has been a go to remedy for health seekers for centuries for a reason. Embrace this immunity-boosting vitamin with KOR’s Potent-C. This sweet and sunny shot combines orange, pineapple, and sea buckthorn juices with baobab for a splash of good health.
Poor diet can be a cause of poor immune health. When we are not fueling our bodies with adequate nutrients to function properly and effectively, we are slowly allowing our bodies to enter a state of chronic inflammation, which causes compromised immunity.
Probiotic-rich foods provide a lesser known, but highly effective way to promote a healthy, strong immune system by actively repopulating your gut with healthy bacteria.
Probiotic-rich foods include yogurt, kefir, sauerkraut, pickles, apple cider vinegar, miso, and kimchi to name a few. You can easily work these ingredients into your favorite probiotic-rich recipes.
A healthy gut keeps the digestive process working smoothly, which prevents free radical and toxin build up in the body, known to lead to many acute and chronic illnesses.
It is also thought that probiotics secrete substances that trigger the immune system to react more strongly, thereby preventing pathogens from being able to take root and cause illness.
Trista Best
Trista Best, MPH, RD, LD, Balance One Supplements
Boost your immune system by optimizing your gut with KOR’s Gut Check. This apple cider based juice shot contains a whopping 1 billion CFU probiotics.
It’s said that the immune system is housed in the gut!
In addition to providing healthy fat to your diet, coconut has natural antifungal properties that can help maintain healthy gut flora.
When our gut bacteria are healthy and in balance, we are able to efficiently and effectively rid our bodies of toxins and impurities that weaken the immune system. This bacteria also keeps the immune response in check by reducing inflammation.
Lisa Richards, Nutritionist, The Candida Diet
Mushrooms boost immunity by modulating the immune system, because they have medicinal compounds, vitamins, nutrients and fiber. Mushrooms contain unique polysaccharides, which are long complex sugar molecules that interact with receptors on immune cells to stimulate their function. The most common of these complex sugar molecules being beta-d-glucans. Beta-glucans have been studied for immune enhancement in many scientific journals and clinical studies. Polysaccharides are just one of many compounds known to benefit the immune system found in mushrooms.
Mushrooms also boost the immune system by providing key nutrients supportive to immune function such as: vitamin D2 (when exposed to UV light), trace minerals (like selenium), and the antioxidants glutathione and ergothioneine.
The immune system gets depressed when overloaded with stress. Glutathione and ergothioneine act as antioxidants at a cellular level, which can prevent free radical stress.
Mushrooms also provide fiber, which can positively impact blood sugar stabilization and the bacterial diversity in our large intestines. This is important, because 70% of our immune system by weight is located in our guts, which is known as the Gut Associated Lymphoid Tissue (GALT).
Dr. Mason Bresett, Naturopathic Doctor, Real Mushrooms
There’s more than one way to boost your immune system, so why not incorporate them all? The experts recommend the ingredients in these KOR shots as a smart way to combat illness every day:
Boost your immune system to boost your day with KOR!
]]>The most crucial role of this vitamin is collagen production, which is necessary for forming connective tissues throughout the body. Without it, blood vessels, skin, and gums are more fragile, resulting in frequent bleeding and poor wound healing. The brain also needs vitamin C to produce chemicals called neurotransmitters, which are necessary for various mental tasks.
Vitamin C helps infection-fighting by enabling white blood cells to function more efficiently, which boosts immunity. In this way, vitamin C may shorten the duration of some respiratory infections.
Citrus fruits, tomatoes, and vegetables, such as broccoli, cauliflower, and peppers, are good ways for kids to obtain this essential vitamin.
Dr. Leah Alexander, MD, FAAP and Medical Consultant, Mom Loves Best
By actively consuming vitamin C, children’s bodies are better able to produce white blood cells, namely phagocytes and lymphocytes, which are integral for fending off infection.
Vitamin C is also great for the skin. By working as an antioxidant, vitamin C can strengthen the skin’s protective barriers, which helps with all the cuts and scrapes kids get into.
Conor O’Flynn, Medical Expert, O’Flynn Medical
The collagen present in connective tissue is responsible for the strength and elasticity of the skin, cartilage, tendons, ligaments, and blood vessels. Collagen production peaks during childhood and adolescence and declines with age. This is why it's important for kids to consume enough vitamin C and promote collagen synthesis early on.
A diet that includes plenty of fruits and vegetables, including foods rich in vitamin C, is the best way to ensure that your child gets the nutrients needed for optimal health. Vitamin C supplements can also provide additional support.
Mariyam Abid, Early Childhood Development Expert, The Beauty Holic
Vitamin C helps to tighten blood vessels, which aids in keeping children’s gums healthy and reducing bruising from falls and scrapes. Water-soluble vitamins, like vitamin C, conjointly aid in the healing of cuts and wounds, likewise boosting the system and preventing infections.
Michael Garrico, ACSM & NCSF Certified, Total Shape
Free radicals are unstable molecules that can cause cellular damage if they aren't neutralized. Antioxidants, like vitamin C, help prevent this from happening.
Children need more vitamin C than adults, because they have more rapid metabolic rates. They also use vitamin C faster than adults do.
Reda Elmardi, Registered Dietician and CEO, The Gym Goat
Vitamin C is involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
For children ages 3 to 8, it's suggested to get around 25 milligrams of vitamin C per day. The upper limit of vitamin C, meaning the most your child should have in a day, is 400 milligrams for 1 to 3-year-olds and 650 milligrams for 4 to 8-year-olds.
Children should consume well-rounded diets, including vitamin C rich foods. Fruits are the main source of vitamin C in most diets. Opt for seasonal fruits, (such as oranges, lemons, pineapple, kiwi, guava, and grapefruit) and vegetables (such as broccoli, cauliflower, Brussel sprouts, and capsicums), all of which are high in natural sources of vitamin C.
Steve Theunissen, RDN and Fitness Writer, SmartFitnessResults
Take it from the experts – the best way to add vitamin C to your kids’ diet is through fresh, all-natural sources. Our Potent-C is packed with handpicked ingredients, like organic orange juice, organic pineapple juice, and organic sea buckthorn juice, providing 48 milligrams of vitamin C. And the best part? Kids love the sweet and sunny taste!
Get your kids in gear for good health and good days ahead with KOR!
]]>Our new Elderberry Defense features a lot of the same nutrient-rich ingredients you’ve come to know and love from our boosts, including: dragon fruit, pineapple, lime, aloe vera, ginger, and zinc. The big difference? This little juice shot also provides the antioxidant-rich, vitamin-packed power of elderberry.
Elderberries (also known as Sambucus nigra) are dark purple berries that are best known for providing a wide range of health benefits, particularly when it comes to providing an immunity boost.
“I love elderberries as an all natural and delicious superfood,” writes Marisa Tolsma, certified GAPS™ Diet coach and founder of Bumblebee Apothecary. “They’ve been used as holistic remedies for many years and are still just as popular today. They are full of nutrients and antioxidants that boost and support the immune system, which makes them very helpful in calming cold and flu symptoms.”
Keeping your immune system in tip top shape requires an extra level of defense – ElderberryDefense. We’ve packed this nutritional boost with the anti-inflammatory power of Zinc (100% of your daily value, to be exact!), vitamin-C rich dragon fruit, calming ginger, and of course – elderberry!
Enjoy the smooth flavor of this gorgeously purple boost while you arm yourself with immunity-boosting ingredients. Optimize your nutrition, with KOR!
]]>If you’re one of those people who feels sick literally all the time (but is never actually sick), you’re not crying wolf. More likely, you––like approximately 54.6% of the U.S. population––are adverse to one or more allergens.
Allergies are your immune system’s way of responding to things your body doesn’t like, whether that’s pollen, dander, mold, or a food allergy. While allergies are, essentially, serving your body, they can still feel like an obstacle on your way to feeling good.
One of the best ways to sidestep allergies is to avoid the triggers that set them off. Unfortunately, if you’re allergic to something as universal as, say, grass, that’s kind of a big ask.
The good news: there are ways to find allergy relief that don’t involve staying indoors for eternity or developing an over-the-counter antihistamine habit.
For everyone sniffling as they read this article, we did the noble work of getting in touch with a few holistic experts for their tips regarding natural remedies for allergy relief. Here’s what they said:
From: Jay Woody, MD, FACEP, chief medical officer of Intuitive Health and a co-founder of Legacy ER & Urgent Care
Studies have shown that consuming just one tablespoon of locally harvested raw honey can help ward off allergy symptoms. It’s an ancient remedy that’s been around for centuries, because it’s just that effective. Honey contains bee pollen, which is thought to prevent and treat infections and allergies in addition to providing an immunity boost. It’s one of nature’s best medicines.
2. Apple cider vinegar
Apple cider vinegar has been used as a natural treatment for a number of ailments, but it’s also considered a viable technique to treat some of the symptoms associated with springtime allergies and hay fever while offering an immunity boost.
KOR Shot’s Gut Check wellness shot contains your daily dose of the best organic and cold-pressed apple cider vinegar, with the added health benefits of the mother included.
3. Eucalyptus oil
Eucalyptus oil can be extremely effective when it comes to treating the symptoms associated with allergies, and it’s very versatile to use. You can put it in a diffuser, a neti pot, or even add about 25 drops into your laundry for an extra allergy-fighting immunity boost.
4. Be selective about the times you spend outside.
No one wants to spend all of allergy season indoors. If you’re careful about when you choose to go outside, you can create an allergy-smart schedule that allows you to enjoy the great outdoors, without stirring up your sinuses too much.
Dry, windy days are by far the worst for allergy sufferers, as pollen and allergens get blown around. The best time to go out is right after it rains, since the precipitation helps clear the air. You may also want to plan your daily activities around the daily pollen count. The American Academy of Allergy, Asthma, and Immunology has an extremely user-friendly map that allows you to explore pollen counts right where you live.
5. Clean your home’s air.
You might assume that the threat remains outside, but pollen can still find its way inside your home. Once it’s inside, pollen can stick to things like your clothes and skin. After spending time outdoors, be sure to remove garments to be laundered right away, and take a shower to remove any lingering pollen from your body. Pro-tip: don’t forget to remove your shoes! During the peak of allergy season, you should opt for AC rather than open windows, and make sure to clean your HVAC filters regularly.
6. Consult a doctor.
From: Megan Swan, Mindset + Wellness Coach at Megan Swan Wellness
7. Test for dairy sensitivities.
If you’re suffering from allergies and looking for natural treatment, my first questions would be: “Are you consuming dairy? How much dairy? What kind?”
Dairy creates mucus in the body, and some clients experience allergy flare ups when they are consuming a lot of it. If allergies are a concern, give a dairy elimination diet a try. If it doesn’t solve the problem, you can at least cross it off your list as a possible allergy source.
8. Maybe reconsider that glass of wine (please don’t hate us!).
Red wine has more sneaky downsides than the dreaded morning headache and how it *whoops* *accidentally* makes you text your ex again. The sulphates in red wine are actually a very common allergen that most people don’t consider.
Similarly to dairy, you may want to eliminate red wine consumption for a period of time to test its effect on you. During peak allergy season, you may even want to eliminate dairy and red wine all together.
9. Experiment with essential oils.
My go-to solution for natural allergy relief is incorporating essential oils into your daily routine. You use an essential oil diffuser or make your own spray to mist over yourself to prevent and relieve symptoms.
This is my all time favorite combination for combating allergies, but go ahead and experiment with what works for you:
You can also get the benefits of these essential oils by drinking herbal teas, such as lavender, peppermint and lemon tea. These natural remedies work in tandem to relax the inflammatory response, calm your system, and naturally detox any unwanted intruders.
From: Jean Campbell Founder and Wellness Expert with Align Mat
One of the best ways to cure allergies naturally that you can easily find in your home’s pantry is green tea––a natural antihistamine. I’d recommend drinking two cups of green tea each day, for two-week periods before allergy season starts. This will help prevent the usual signs of congestion.
11. Butterbur
Butterbur not only blocks allergies but also over-the-counter antihistamines. I always recommend people consult with their doctor before opting for butterbur, as it contains an ingredient that can be dangerous to your liver and lungs. Definitely avoid using butterbur if you’re allergic to ragweed, marigolds, or daisies.
12. Wheatgrass
Wheatgrass is a type of rich young grass that belongs to the wheat family. It’s one of the best herbs to consume if you’re having trouble with allergies, because it helps to build a stronger immune system, naturally providing a powerful immunity boost. Side note: if you have severe gluten allergies, you may want to check with your doctor before incorporating wheatgrass into your wellness routine.
I’d suggest consuming this herb in the form of a cold pressed shot, as it helps to increase the number of red blood cells in the body, which are the sole reason for giving us an immunity boost. Moreover, wheatgrass juice also increases the alkalinity levels of your blood, which reduces acidity and makes the body less susceptible to inflammation and other allergy symptoms.
If you really want to benefit from wheatgrass juice shots, I’d recommend drinking 1 to 2 ounces per day (the exact dose of KOR Shot’s Green Up wellness shot), and then increase your intake as needed.
For best results, drink the juice shot on an empty stomach and swish it in your mouth to nourish your gums. Raw nutrients and enzymes, such as all B group vitamins, calcium, magnesium, manganese, phosphorus, potassium, zinc, vitamin A, C, E, and K Plus, and many more, make it possible for this young grass to cure allergies while giving you a healthy immunity boost.
13. Spirulina
Spirulina is a great natural remedy to cure nasal allergies. This natural herb contains proteins, such as the blue-green algae, which help to reduce the release of histamine from mast cells.
Spirulina is highly concentrated in protein and nutrient content, which makes it possible to reduce the allergic symptoms that one faces such as itching, nasal discharge, congestion, and sneezing. This natural herb boosts the cytokines and interferon levels which then send signals to the immune fighters of our bodies, giving us a clean immunity boost.
If you’re undergoing symptoms of allergic rhinitis, I’d recommend consuming 2,000mg of spirulina every day for 12-weeks in order to improve the condition.
Looking to get an immunity boost from wheatgrass and spirulina in one quick and convenient wellness shot? KOR Shot’s Green Up wellness shot is the 1.7 oz of natural allergy relief you need to get through this sniffly season.
If there’s anything to take away from this article, it’s that allergies don’t have to be a way of life. A combination of natural remedies and KOR Shot’s Gut Check wellness shot and Green Up wellness shot can go a long way in reducing your sniffles, so your every day can be better and brighter.
]]>Eating spicy peppers can provide an immunity boost & promote better health and a longer life.
Capsaicin, the ingredient in spicy peppers that give them their heat, helps to reduce acidity in the digestive tract, promoting a happier stomach.
Spicy peppers can increase your resting metabolic rate, ultimately aiding in weight management.
KOR Shots Provides a lineup of wellness shots & immunity shots that pack a punch with ingredients like cayenne pepper, habanero pepper, jalapeño pepper, and black pepper.
When you think of spicy peppers, you probably think about your forehead sweating, nose running, and mouth on fire. While you may fear the sensation of spiciness, there are more than a few reasons why you should incorporate spicy peppers into your daily diet.
In fact, according to Harvard Medical Experts, chili peppers can help you live longer.
“According to a new report, chili pepper in your diet could lower your risk of dying of cancer or cardiovascular disease, and could also promote longevity,” writes Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing.
“The analysis included data from more than a half a million people in multiple countries. When compared with people who never or rarely ate chili pepper, those who ate it regularly had lower rates of death due to cardiovascular disease (by 26%), cancer (by 23%), or any cause (by 25%).”
If these numbers make you wonder why spicy peppers are just so good for you, you’ve come to the right place! We reached out to a variety of wellness experts to get their take on how and why spicy peppers contribute to better overall health.
Here’s what they said:
Spicy peppers help to kill bacteria in food. There is a positive correlation between hotter climates and use of antimicrobial spices, especially in meat dishes. Many spices, or their active chemical ingredients, can kill bacteria or inhibit them (slow their growth). Four common flavorings (onion, garlic, oregano, and allspice) kill or inhibit every one of up to 29 common food-borne bacteria that they've been tested against. And most spices inhibit more than half of all bacterial samples, thereby providing a healthy immunity boost.
The general research on adding spice to your food indicates that it boosts metabolism, clears your stomach, and brings flavor to your food. The key here is to eat spice in moderation (trust me, I find it tough too!) and not to overdo it. Balance your meals so that your digestive system isn't subjected to spicy food every meal of the day. If you can tolerate them, spicy peppers can be very good for you!
Spicy peppers may supply more blood to areas that need it. That increase allows for removing more waste and increasing oxygen, naturally providing an immunity boost.
The many naturally occurring plant phytochemicals present in spicy peppers cause an increase in circulation and endorphins (feel good chemicals). These, in turn, trigger a reaction that causes more blood to rush to circulation points. This can happen when spicy peppers are applied to a specific area or when digested as part of a meal.
Dr. Tyran G. Mincey DC, D.I.B.A.K. M.H. F.I.C.C., Integrated Healthcare
Capsaicin, the ingredient in spicy peppers that give them their heat, helps to reduce the acidity in the digestive tract that causes ulcers and also helps produce saliva and stimulates gastric juices, aiding digestion. Individuals with ulcers are usually advised to avoid hot spicy foods, but research has revealed that peppers are beneficial to ulcers.
Meera Watts, Owner, Siddhi Yoga
10% of our total daily energy expenditure is derived from the thermic effect of food. One of the ways to maximize this effect is by choosing foods that will increase your resting metabolic rate and ultimately aid in weight management. I recommend all my clients to add spicy peppers to their meals when available to take full advantage of the opportunity to burn additional calories outside of daily physical activity.
Ryan Ernsbarger, CPT, SNS, Fitness Editor, Zenmaster Wellness
Spicy peppers raise the body’s metabolic rate, which causes thermogenic processes leading to heat generation. The entire process requires energy, thus burning extra calories, which can assist with weight management. When hot peppers are consumed for breakfast, they help to suppress appetite throughout the day. Spicy peppers can disrupt body proteins to fight fat buildup, thus helping to maintain a healthy weight.
Nataly Komova, RD and Fitness Expert
As a quick recap: spicy peppers can help you live longer, naturally provide an immunity boost, improve circulation, aid digestion, and help you burn more calories throughout the day for weight management.
If you’re looking to harness the health benefits of spicy peppers, but aren’t ready for all that heat in your meals, KOR Wellness Shots provides the perfect solution.
Many of our wellness shots and immunity shots contain spicy peppers for revving your immune system and digestion, including our Wellness shot (cayenne), Intense Defense shot (habanero), Wellness Fire shot (jalapeño), and Vitality shot (black pepper).
Heat up with KOR!
]]>Sounds exhausting, right?
While eating right, exercising, and practicing mindfulness are all essential for keeping yourself centered and motivated, there’s one more tiny little thing you can do to lift your spirits, which is, adding energy-boosting supplements to your wellness routine.
Curious which supplements will rev up your engine, so you can keep up with all your to-dos? We reached out to the experts for their all-natural recommendations. Here’s what they said:
Important to note: Vitamin D3 is not actually a vitamin but a hormone. It has receptors in almost every cell, which only the thyroid hormone has. For energy purposes, it’s crucial to have Vitamin D3 at physiological levels to achieve deep restorative sleep. This, of course, translates to more energy throughout the day. Most people’s blood levels of vitamin D3 are not even close to physiological levels, so a supplement can go a long way in helping you reach a healthy, energy-boosting range. Not to mention, vitamin D actually boosts the immune system, so you’re less likely to drain all of your energy on getting sick. It also boosts your metabolism by 20-30%, resulting in more energy.
Judson Somerville MD, Medical Director
Increasing your daily dose of vitamin D is a no-brainer with our Intense Defense. Packed with 235% of energy-enhancing vitamin D, this tart and spicy shot is an easy addition to your wellness routine.
Anemia is the most common nutrient deficiency in the United States, and it’s caused by a lack of iron. When your iron levels are low, you’re likely to experience chronic fatigue, among other discomforts.
Diets rich in meat, beans, and iron fortified foods can help prevent or treat the sluggish feelings that are commonly associated with anemia. Taking an iron supplement is also an effective means to raise blood iron levels and increase energy.
Lisa Richards, Nutritionist, The Candida Diet
A nourishing and cleansing food, wheatgrass can bolster deep cell health, which results in better energy.
How can your cells be strong and healthy enough to support all the things you do? So many people have nutritional deficiencies from all the toxins presented by our modern society.
Wheatgrass has a dual mechanism that helps us absorb deeper nutrition, while assisting in the removal of toxins from our bodies.
A very small amount of wheatgrass juice contains vitamin C, vitamin A, B vitamins, vitamin E, calcium, potassium, magnesium, iron, sodium, amino acids, chlorophyll, and many trace minerals, like selenium and zinc. Imagine getting those fresh nutrients daily!
Wheatgrass can also help the body detoxify, unclogging the wastes in our cells. When the cells have the nutrients they need and are able to rid themselves of toxins, they can be the power stations they were meant to be.
Jennifer Dillman, Key Cellular Nutrition Super Health Coach
Load up on wheatgrass with our ultra-refreshing Green Up. This gorgeously green shot is filled to the brim with energy-boosting ingredients, like wheatgrass, spirulina, pineapple, lemon, and ginger.
Red Ginseng can reduce sleepiness, improve alertness, and result in a more focused state of mind. This natural energy booster is made from HRG80 red ginseng, which has a higher concentration of nutrients than traditional cultivations.
This translates to a more powerful boost in both mental and physical energy, the improvement of the body’s stress response, and a balanced production of certain neurotransmitters in the brain.
Tim O’Brien, CEO, The Healthy Place
Eating healthy, exercising daily, and getting proper eight hours sleep isn’t always enough to maintain the high levels of energy required for balancing the demands of life. Sometimes, you need a boost to your daily routine for lasting energy, and vitamins are an effective place to start. One of the best vitamins you can add to your routine is L-theanine. It’s considered one of the best supplements for decreasing the brain chemicals that contribute to energy-zapping stress and anxiety.
Caffeine, in moderation, is an excellent way for most people to enhance their concentration. If you're prone to anxiety, though, be careful not to overdo it. Too much coffee (in the wrong hands) may cause nervousness, insomnia, irritability, heart palpitations, and even full-blown panic attacks.
Today, billions of people drink traditional caffeine-containing beverages such as coffee, tea, and yerba mate. Caffeine increases alertness, energy, focus, and productivity by increasing dopamine levels in the brain.
MD Kamruzzaman, Health Coach, Substitute Foods
Maca, the Peruvian plant grown at high altitude in the Andes, is one of those foods that has been shown to be an energy-boosting powerhouse in more ways than one. Maca is a cruciferous vegetable, like broccoli, cauliflower, and kale. It can boost and sustain energy without the jittery feeling coffee can create. It is rich in vitamin C, copper, and iron, as well as protein and fiber. Maca root is ground into a powder and added to lattes, smoothies, cocktails or mock-tails, guacamole or other dips, oatmeal, baked goods, energy bars, and chocolates. It can also be taken as a supplement. You just need a little to enjoy the effects. Most studies find that adding 1.5–5 grams per day to your diet can upgrade how you are fueling, nourishing, and supporting your body.
Barbara Sobel, Clinical Nutritionist, MS, CNS, LDN
According to the experts, KOR’s Intense Defense and Green Up contain the kind of energy-boosting ingredients that can help you get through your day. Maximize your potential with KOR! ]]>
As a wellness seeker, you probably already know that turmeric is super popular among health practitioners, but can you pinpoint why?
According to Lisa Richards, nutritionist and author of The Candida Diet, turmeric serves two primary wellness functions:
The best part about turmeric is that adding it to your wellness routine doesn’t have to be a huge effort. In fact there are several ways to sneak it into your day with very little extra effort on your part.
Ready to trick yourself into subscribing to turmeric? Here are 5 easy recommendations for doing just that that from our team of health practitioners:
Golden milk, a traditional Indian drink used in Ayurvedic medicine, includes milk (or non-dairy milk, depending on your dietary preferences and allergies), turmeric, ginger, cinnamon, and a pinch of black pepper to help your body better absorb the turmeric. You simply heat the milk and other ingredients in a saucepan and whisk until it's blended and warm, but not boiling. You can even add a dollop of coconut oil/butter (to make the drink richer) and pure honey/maple syrup (to make the drink sweeter).
You can find recipes online for golden milk or make your own by adjusting the amounts of ingredients per your taste preferences. There are golden milk mixes available, but they may contain high amounts of added sugar, so be careful if you choose a prepared mix.
Diana Gariglio-Clelland, RD, Registered Dietitian, Next Luxury
My Tandoori Chicken Recipe is full of healthy protein and flavored with lots of amazing spices. It’s an awesome example of how healthy foods can be made into an absolutely delicious meal! It’s just the kind of filling, balanced, super-healthy meal that is simultaneously perfect for gut health.
Lisa Richards, Nutritionist, The Candida Diet
Turmeric contains curcumin. Curcumin is an antioxidant. Antioxidants fight off free radicals in the body, which in turn, lowers inflammation. Curcumin has been shown to help with joint pain and soreness. It may also lower your risk of heart disease, cancer, and Alzheimer’s disease due to its strong anti-inflammatory properties.
One way to incorporate more turmeric into your diet is to sprinkle some on your avocado toast. You won’t really notice it’s there other than the gorgeous color it brings to your meal.
Theresa Mazza, Certified Holistic Health Practitioner, Tea Time with Tree
Did you know you can sneak in a little extra turmeric through the biggest organ on your body? Yes, you can actually absorb turmeric through your skin! With a turmeric cleansing scrub, you can enjoy the benefits of turmeric, such as reduced inflammation, simply by soaking it in.
Angela Hadl, Owner, BB Bombs
Lately, in addition to taking turmeric in capsule form, I’ve been adding it to oatmeal. I find that it pairs well with cinnamon, so I add a pinch with some unsweetened coconut cream (for absorption) to my morning oats along with cinnamon, flaxseeds, and raw honey. Not only does it look aesthetically pleasing (the warm color blends well in these foods), but it also tastes good, too.
Heather Hanks, Nutritionist, USA RX
One easy way to incorporate more turmeric into your diet is to stir in a scoop with your morning coffee. Whether you drink your coffee black, loaded with creamer, hot, or over ice, simply mix the turmeric right in with your favorite morning beverage, and enjoy.
Coffee and turmeric are both known for being rich in antioxidants, so consider this your body’s daily wake up call. Antioxidants help your body fight off free radicals and can help to improve your overall health. Mixing in a scoop with your morning coffee is an easy and flavor-packed way to kick-start your day!
Kelsey Riley, Registered Nurse and Founder, Planted in the Kitchen
While all of these options are super simple, our cold-pressed Vitality is one of the quickest ways to get your daily dose of organic turmeric root. This bright orange shot blends turmeric with lemon juice, coconut water, and black pepper for a spicy, yet refreshing splash of wellness when you need it most. Rev up your day with KOR! ]]>
There are a lot of wellness benefits associated with incorporating fat into your diet.
Good fats can benefit your heart, appetite, skin appearance, and brain function.
Not all fats are created equally.
Contrary to the low fat diet craze you may remember from the 90s, there are a lot of wellness benefits associated with incorporating fats into your diet.
In fact, good fats, are known to help:
If you’re a wellness seeker, there’s a good chance a lot of these benefits pertain to what you care about: your heart, your body, and your mind.
Of course, not all fats are created equally. To make sure you’re taking in the very best ones, we reached out to our team of experts for the best good fats to eat.
What are good fats? Here’s what they said:
You can’t make a list of good fats to eat without mentioning olive oil! Olive oil is a go to for wellness seekers, because it’s so healthy, delicious, and versatile.
Olive oil is rich in monounsaturated fats, which help to lower bad cholesterol, also known as LDL. Lowering LDL can help reduce your risk of cardiovascular disease and stroke. My favorite way to use olive oil is in homemade marinades and salad dressings, like the dressing for this stress-relieving Kale Caesar Salad.
Allison Gross, MS, RDN, CDN, Registered dietitian and Founder, 4Q Method
Avocados are one of the healthiest fats out there and provide a wide range of health benefits. They’re made up primarily of monounsaturated fat, which is a heart-healthy fat that helps lower LDL cholesterol and risk of heart disease and stroke.
Fun fact: avocados also contain more potassium than bananas, which makes them a handy tool in the fight against high blood pressure.
Avocados are a natural source of fiber, which enables them to support gut health, digestion, and healthy blood sugar levels. They provide a number of other important nutrients, including magnesium, folate, copper, vitamin E, and vitamin C, all of which are lacking in the Standard American Diet. Overall, avocados are an incredibly nutrient-rich fat source that are definitely worth including in your diet!
Leah Grace Barack, MS, Functional Nutritionist
A well-rounded diet strikes a balance of Omega-3s and Omega-6s – here’s why:
Omega-3s are anti-inflammatory while Omega-6s are inflammatory. Although the latter might sound frightening, our bodies require a certain amount of inflammation to heal from injuries. In fact, inflammation causes blood clotting, which is needed to heal wounds.
Omega-3s are important, because our cell walls are made up of fats. A diet rich in Omega-3s can help make our cell walls more fluid, which allows neurochemicals, such as serotonin, to be transmitted more easily through your brain’s cell membranes. Since serotonin is the body's "happy hormone," you definitely want to have access to it!
Sherry Edwards, Nutrition Coach, Munchies & Macros
Walnuts are the only nut with notable levels of plant-based ALA omega-3, making them an excellent healthy fat source.
There are literally hundreds of studies linking walnut consumption to human health, including heart health, cognitive health, diabetes, gut health, fertility, and more.
Walnuts are also a staple food in the Mediterranean diet, which has been heralded for its health benefits. They’re easy to incorporate into any wellness routine and provide notable plant protein and fiber, as well as a host of polyphenols and phytochemicals and other good-for-you minerals.
Top off your oatmeal, salads, trail mix, or baked items (like homemade muffins and banana breads) with walnuts. Veggie pro-tip: try grinding walnuts into a chorizo-like crumble to use as a meat replacement for Bolognese sauces, tacos, and more.
Wendy Bazilian, DrPH, MA, RDN, Healthy Living
Note – if you’re a vegetarian, you can go ahead and skip this one!
One of my favorite healthy fats that I recommend to my clients is tallow from organic, 100% grass fed beef. Grass fed beef tallow has high amounts of vitamins and minerals that are great for gut, skin, and brain health. Saturated animal fats like tallow also help to regulate blood sugar and feed healthy hormone production.
Tallow is well tolerated by those with food allergies and sensitivities, and unlike grain fed tallow, it contains important omega 3 fatty acids in a healthy balance.
With its high smoke point, tallow is a great fat to use in cooking and frying (my favorite way to use it is with potatoes and root veggies). It’s highly stable and isn't damaged by heat like other oils and fats. It’s also delicious!
Marisa Tolsma, Certified GAPS diet coach, Bumblebee Apothecary
At KOR, we stand for good-for-you foods, like the good fats mentioned in this article. Ready to add more mind and body-boosting ingredients to your wellness routine?
Our custom Remix Box allows you to pick and choose all of your favorite KOR Shot flavors, from ginger-forward Wellness to adaptogen-rich Focus Fuel.
Fill your day with better ingredients, with KOR!
]]>Elderberry is a flowering plant from the Adoxaceae family.
Elderberry is most well known for its immune-enhancing properties.
It’s important to note that these tart berries need to be cooked to be consumed. In their raw form, they’re known to be poisonous and cause stomach discomfort.
Have you heard of elderberries?
According to the smart people at Healthline, “Elderberry refers to several different varieties of the Sambucus tree, which is a flowering plant belonging to the Adoxaceae family.”
These dark purple berries have long been lauded for their health benefits. In fact, supporters of the fruit say it’s “one of nature’s most versatile solutions for what ails you.”
Elderberry benefits range from supporting the immune system to boosting skin appearance, but not so fast! It’s important to note that these tart berries need to be cooked to be consumed. In their raw form, they’re known to be poisonous and cause stomach discomfort. They’re often cooked into juices, which is one of the best ways to absorb elderberry benefits.
If you’ve been wondering “what is elderberry good for?” you’ve come to the right place! We got in touch with our team of wellness experts to learn more about elderberry benefits, so we could relay all the juicy information to you.
Here’s what they said:
Elderberries are loaded with key nutrients to boost the immune system, such as vitamin C, vitamin A, bioflavonoids, flavonoids, phenolic compounds, beta-carotene, iron, potassium, and phytosterols.
Pro-tip: both the flowers and berries can be used. The berries have the most concentrated active compounds for stimulating the immune system, treating upper respiratory infections, and fighting viruses.
The flowers protect against allergies and congestion and have a diaphoretic action to promote sweating for fever reduction.
While elderberries are an excellent natural medicine to keep in your cupboard, they are tasty to eat, too. Elderberries make excellent syrup, wine, jams, jellies, and pies. Be careful, however, to only consume cooked berries! Elderberries can be toxic if consumed raw, often resulting in digestive upset.
Katie Krejci, MS, RD, LD, IFNCP, Integrative Dietitian, The Homesteading RD
Large clusters of elderflowers bloom before turning into berries. For centuries, these blossoms have been picked at their peak and infused into water to create elderflower water, a lovely cosmetic wash. Elderflower water is slightly astringent due to tannins, making it useful for tonifying and tightening skin without being overly drying. It can even be used as an aftershave splash. Some folks use it as a hair rinse for graying blonde hair, claiming that it lightens the color. Other folks use it to lighten freckles, and it doesn’t stop there! Elderflower water can also be used as a soothing wash for itchy eyes.
Judy DeLorenzo, Holistic Nutritionist, A Life Well Planted
The body uses antioxidants to fight disease and the damage caused by free radicals and toxins. The primary source of these antioxidants in elderberries is from phytonutrients: phenolic acids, flavanols, and anthocyanins.
The immune system and gut are linked in an undeniable and strong way. When the gut is healthy the immune system is better able to operate at an optimal level. Elderberry improves gut health by providing a form of fiber that acts as a prebiotic, feeding the good bacteria.
One serving of elderberry contains approximately 7 grams of fiber, this is a quarter of the recommended daily intake! The typical diet is significantly deficient in dietary fiber, which makes elderberry a beneficial addition to most wellness routines.
Elderberry is a common medicinal plant used in various healing processes. Regular consumption of elderberries may have heart health benefits. Elderberries are packed with powerful antioxidants, like flavonoids and anti-inflammatory properties, such as anthocyanins. These compounds can lower high levels of bad cholesterol and unhealthy fats, lowering the risks of heart diseases. The polyphenols in elderberry flowers and fruits can help lower high blood pressure and increase insulin sensitivity and production. An increase in insulin activity boosts blood sugar regulation and reduces the risk of diabetes, heart, and other cardiovascular diseases.
Nataly Komova, RD and Fitness Expert
Elderberry is the kind of ingredient that we, at KOR, stand behind. If you want to familiarize yourself with more of our favorite ingredients – including fresh fruit juices, adaptogens, and probiotics – give our Remix Box a try. This “build your own” pack allows you to mix and match twelve different KOR shot flavors, so you can get to know them all.
Fill your day with ingredients that make you feel vibrant – with KOR!
]]>At a glance:
- These Strawberry Chocolate Sweet Rolls by integrative nutrition health coach, speaker, and educator D'Yonna Riley are perfect for all those lovebirds who have food sensitivities, allergies, or are just mindful of what they put into their bodies.
- The dough consists mainly of cassava, a form of resistant starch that supports beneficial gut bacteria.
- The homemade strawberry jam contains plenty of antioxidants and fiber.
These Strawberry Chocolate Sweet Rolls by integrative nutrition health coach, speaker, and educator D'Yonna Riley (@dyonna.riley) are perfect for all those lovebirds who have food sensitivities, allergies, or are just mindful of what they put into their bodies.
This recipe might be gluten-free, grain free, nut-free, oil-free, vegan, and refined sugar-free, but it’s also undeniably tasty and satisfying!
We are so excited to collaborate with D’Yonna on this recipe, because she stands for everything we believe in at KOR: quality ingredients that fuel a better body and mind.
D’Yonna is a true inspiration! After receiving multiple autoimmune diagnoses, she decided to adopt an anti-inflammatory lifestyle. But she didn’t let that stop her, or anyone else, from enjoying delicious foods.
Now, she is the founder of Nirvita Health, where she helps high-performing, purpose-driven individuals powerfully navigate life changes and reach their ultimate state of well-being.
This recipe puts a twist on a Valentine’s Day favorite: chocolate covered strawberries! Imagine, warm, soft dough stuffed with homemade strawberry jam and chocolate – but guilt free!
The dough consists mainly of cassava, a form of resistant starch that supports beneficial gut bacteria, lowers inflammation, increases metabolism, and is particularly high in vitamin C to support immunity. The dough also contains probiotic-rich coconut yogurt, as well as coconut butter for additional fiber and healthy fats.
Second, the homemade jam contains plenty of antioxidants and fiber from the strawberries. The chia seeds contribute additional fiber, omega-3s, calcium, and phosphorus, which help build healthy bones and teeth. Not to mention, a touch of lemon zest to boost the flavor also helps stimulate liver detox.
As for the chocolate itself… it’s just tasty! D’Yonna recommends opting for a low-sugar chocolate chip to keep the rolls as healthy as possible.
Ingredients
For the strawberry filling
For the chocolate sauce
For the dough
Directions
Make your Valentine’s the most delicious one yet with these grain, gluten, and refined sugar-free sweet rolls that taste just as good as the real thing. We promise your mind and body will thank you for it!
Looking for more healthy recipes from KOR? Our blog features everything from probiotic-rich staples to turmeric-based snacks and even a stress-relieving kale salad. ]]>At a glance:
5% of of the U.S. population suffers from seasonal affective disorder.
If you suspect that you are suffering from seasonal affective disorder, the best first step is to get in touch with your primary care physician.
Low vitamin D levels are frequent in persons with SAD, which can be caused by a lack of solar exposure or a lack of dietary vitamin D.
Ever notice feelings of sadness during the dark winter months? The days end earlier and suddenly you’re unable to motivate yourself and can barely summon the strength to socialize?
If that sounds all too familiar, you, like 5% of of the U.S. population, may suffer from seasonal affective disorder.
According to the National Institute of Mental Health, “SAD is more than just ‘winter blues.’ The symptoms can be distressing and overwhelming and can interfere with daily functioning. However, it can be treated.”
Treatment can involve a variety of methods, including talk and light therapy and antidepressant medications. If you suspect that you are suffering from seasonal affective disorder, the best first step is to get in touch with your primary care physician.
While following your doctor’s guidance, you can also incorporate the following all-natural tips for combating seasonal blues from our team of experts:
During the winter months, especially after the holidays, it can be difficult to motivate yourself. Creating a routine, no matter how simple, can help to kickstart your productivity.
Creating a routine that ensures you are eating well (which includes breakfast!) and drinking enough water can help you alleviate negative feelings.
Within your routine, I recommend making time to step outside for a brisk walk before you continue with your day. Connecting with nature is a proven method to reduce feelings of depression, especially during the winter months. Whilst depression can make you feel unmotivated to exercise, research has suggested that even 150 minutes of moderate activity each week can help you clear your mind.
Boris Mackey, Recovery & Mental Health Advocate, Rehab 4 Addiction
Research shows that depression is less common among populations that eat large quantities of fish, because they are consuming more omega-3 fatty acids. While the exact mechanism of action is still being researched, Harvard Health notes that omega-3’s anti-inflammatory effect on the brain may be responsible for its ability to improve mental health. When buying an omega-3 supplement, look for a formula that contains a mix of both EPA and DHA omega-3 fatty acids.
Daniel Powers, MSc, Supplement Researcher and Founder, The Botanical Institute
One practice for fighting seasonal blues is getting out of your comfort zone and trying something new. For some people, depression comes with a feeling of being stuck, as if nothing will ever change.
Trying something new shakes up your daily experience, invites a new perspective, and supports your sense of self agency. Plus, it gives you an opportunity to do something fun, which can further boost your mood.
Extra credit: try something new with other people to help break the sense of isolation that's so pervasive with seasonal blues.
Christine Patterson, Nurse Practitioner (DNP, NP-C), Vital Journey Wellness
A walking meditation is simply meditating while on a walk. Seasonal blues can leave you feeling depleted of energy, unorganized, and disconnected, so finding structure and a safe space for your emotions is essential to combating them. No matter how short or long your walking meditation, it will allow you to reconnect with nature and your inner peace.
Shanise Spruill, Certified Holistic Practitioner, JOHARI & LOU
Bring the light back into your body by stocking up on these three foods: cruciferous veggies (like kale and broccoli), pickles, and citrus fruits (like oranges). All of these foods release high amounts of vitamin D into your system, which means they all help to get sunlight into your body. When you're inside, eating these foods will help your body to think that it's still sunny out, making your mood a little brighter for the days ahead.
Erik Pham, CEO, Healthcanal
If you suffer from seasonal blues, you should get outside as much as possible during the day to take advantage of the available sunlight. On cold days, wrap up and go for a walk around the block at midday or shortly after when the sun is at its peak.
Keep your blinds open when you're inside to let in as much natural light as possible. If possible, choose a workplace near a source of natural light. Indoor lighting is significantly less bright than natural light, which might exacerbate SAD symptoms.
Low vitamin D levels are frequent in persons with SAD, which can be caused by a lack of solar exposure or a lack of dietary vitamin D.
Getting enough vitamin D-rich foods into your diet and getting enough sunlight during the day may boost your moods come wintertime.
Nikita, Founder, MitCityFarm
Looking to sneak some uplifting vitamin D into your wellness routine? Our Intense Defense contains 235% of your daily vitamin D for adding some sunshine to the season. This nutritional boost combines tart passion fruit juice with a kick of habanero pepper to awaken your senses and lift your spirits. Shine brighter with KOR!
]]>At a glance:
You don’t need to punish yourself for holiday indulgences with a crash diet or fast. Your body will naturally detox itself over time.
Beat the post-holiday bloat, with digestion-enhancing teas, like peppermint, ginger, chamomile, or a combination of all three.
You can naturally detox the body, flush toxins, and boost digestion by adding fresh fruits and vegetables to whatever you're currently eating.
The holidays may come and go, but the post-season bloat can feel like it lasts forever. If you can still feel the cookies and eggnog sloshing around in your stomach well into the new year, you may want to take a moment to show your digestive system some extra love.
Fortunately, there are ways to beat the bloat that don’t entail crash diets or punishing yourself.
“Your body will naturally detox itself over time,” writes Amanda Capritto, Personal Trainer and Co-Founder at Smarter Sweat. “That’s right. You don’t need to embark on a days-long fast or cleanse to rid yourself of holiday bloat. However, there are some things you can do to expedite the process and help your body shed the excess water, sugar and salt you indulged in over the holiday.”
Ready to optimize your digestion, so you can start feeling better and tackle those resolutions? Here are 6 tips for busting the post-holiday bloat from our team of wellness experts:
Beat the post-holiday bloat with digestion-enhancing teas, like peppermint, ginger, chamomile, or a combination of all three. Peppermint tea can help with relaxing the digestive system and relieve bloating and indigestion. Ginger tea stimulates the secretion of digestive enzymes and aids with abdominal cramping and pain. Chamomile tea calms your nervous system and has anti-inflammatory and antimicrobial capabilities. Sipping these teas after meals can help relieve discomfort while busting bloat.
Joonas Jokiniemi, Founder, Yerba Mate Culture
These fruits are rich in specific nutrients that help eliminate water retention, inflammation, and ultimately bloat.
Cucumber contains a flavonoid called quercetin which acts as an antioxidant in the body. This plant compound reduces swelling and inflammation, much of which is responsible for bloat.
Bananas are rich in potassium which helps to regulate sodium and prevent water retention.
Papaya contains an enzyme called papain which is responsible for breaking down proteins in the gut which improves digestion.
After challenging your stomach during the holidays, these fruits can be an excellent choice for combating the dreaded bloat.
Lisa Richards, Nutritionist, The Candida Diet
I recommend drinking celery juice to combat holiday bloat. Celery juice aids in the promotion of the digestive tract's natural movement that propels food through the GI tract. Since large meals can slow down your gut, drinking this vegetable is easy to stimulate digestion and alleviate uncomfortable bloating.
Robyn Newmark, Founder & CEO, Newmark Beauty
After the holidays, when you are feeling weighed down from eating heavy foods and drinking too much, it's a good time to concentrate on moving toxins out of the body by eating more fiber.
You can naturally detox the body, flush toxins, and boost digestion by adding fresh fruits and vegetables to whatever you're currently eating.
For example, if you eat eggs and bacon for breakfast, replace potatoes, pancakes, or your usual starch with vegetables and a bowl of fresh fruit (berries, bananas, oranges, etc).
For lunch, if you normally eat a sandwich, add veggies to it and enjoy a side salad first.
Snack time could consist of more fresh fruit or vegetable sticks dipped into guacamole. For dinner, make some sauteed vegetables to go with your meat or protein of choice.
Heather Hanks, MS CAM, Nutritionist and Medical Advisor, Medical Solutions BCN
My go-to suggestion for beating post-holiday bloat is intermittent fasting. Bloating comes from foods you consumed and have not finished digesting yet. It takes five to six hours to pass a meal through the digestive tract completely, then several more to metabolize the nutrients.
Taking breaks from food and calories coming in gives your bloat time to subside. Rather than putting more things inside your body to reduce bloating, I recommend just drinking water, or black coffee or tea with nothing added. Start with a twelve hour fast or simply try not to eat any calories at least two hours before going to bed.
Jill Brown, Nutrition and Intermittent Fasting Coach,
Taking an herbal bitter (such as dandelion, burdock root, or chamomile, ideally as a tincture liquid or tea) is a great way to prime your digestive system before a meal. Research shows that taking bitter herbs can help to relieve bloating and other digestive complaints.
You can think of bitters as a way to wake up your digestive system prior to a meal. Bitters work by stimulating bitter receptors on your tongue, which sends a signal to your gut to start increasing digestive secretions and prepares your gut to start the digestive process.
Daniel Powers MSc, Herbal Researcher and Founder, The Botanical Institute
Busting the bloat begins with optimizing your digestion, so the post-holiday season is the perfect time to incorporate Gut Check into your wellness routine. This nutritional boost blends almighty apple cider (with the mother) with 1 billion CFU probiotics to help nourish your tummy.
Beat the post-holiday bloat with KOR!
]]>Break resolutions into smaller steps to move towards your ultimate goal.
A diet that lacks omega-3 or has a significant imbalance between omega-3 and omega-6 can lead to poor cognitive function and brain health.
Promote good gut health in the new year by eliminating sugar that feeds bad bacteria in the gut and integrating a probiotic into your daily regimen.
A new year is a great time to set wellness goals for yourself. Of course, the more concrete and achievable the goals are, the better chance you have of keeping them.
“Break big dreams into small-enough steps,” writes the smart people at Harvard Health Publishing. “Now think tiny. Small steps move you forward to your ultimate goal. Look for surefire bets. Just getting to first base can build your confidence to tackle — and succeed at — more difficult tasks.”
Instead of going on a crash diet or making an extreme exercise pact with yourself, why not commit to a small doable resolution like adding a few new healthy foods to your diet?
If boosting your wellness routine with new healthy foods sounds like a doable (and fun!) resolution to you, here are some unexpected recommendations from our experts:
Poor gut health (or “gut dysbiosis”) has more negative health consequences than we often realize. From chronic fatigue to chronic disease, an unhealthy gut can substantially lower your quality of life. A major cause of this issue is fungal overgrowth due to a diet full of processed and sugar-laden junk food.
Promote good gut health in the new year by eliminating sugar that feeds bad bacteria in the gut and integrating a probiotic into your daily regimen. Probiotics are supplements containing beneficial bacteria that naturally occur, live, and even thrive in the body of healthy individuals. There are a myriad of products available containing a wide range of different bacterial strains. It is ideal to select a probiotic with a variety of strains and at least 10 billion CFUs.
Consuming fermented foods is one of the easiest ways to boost your immune system, improve your digestion, and fight off digestive infections. Some excellent sources of gut healthy foods include kefir, sauerkraut, yogurt, miso, kombucha, and kimchi.
Your gut health is vital to your overall health. By improving the health of your gut you are bringing balance back to your life and preventing/reducing bloat, indigestion, fatigue, nausea, gas, diarrhea, yeast infections, and general unwellness.
Lisa Richards, Nutritionist, The Candida Diet
Optimize your gut in the new year with KOR’s Gut Check. Combining all mighty apple cider vinegar (with the mother) and 1 billion CFU probiotics, this aloe vera-based juice shot helps keep your gut in check for better health day in and day out.
Shellfish is low in calories and rich in zinc. Zinc plays a very important role in your immune system, which can be especially important during this pandemic period. Zinc is a nutrient that helps fight infections, heal wounds faster, and reduce the duration of infections. In addition, zinc is recommended to be taken daily, to regulate metabolism and other aspects of growth and development. All of these roles can promote healthy immunity.
Daniel Boyer M.D., Farr Institute
Because you can’t eat oysters every day, KOR’s Intense Defense provides an easy way to sneak in some zinc. With 100% of your daily value, this passion fruit juice-based nutritional boost adds a deliciously tart dash of wellness to your day.
For the last 30+ years, we were told that fats are bad. However, in recent years, we've come to realize that fats are essential and a critical nutrient for our health and wellbeing.
Healthy fats shouldn’t be confused with processed fats, which are toxic for your health and not considered heart healthy foods. Real fats have health benefits. Bad fats don't.
The right kind of fats help with liver function, detoxification, and controlling our hormones. In fact, all of our hormones (testosterone, estrogen, progesterone, and cortisol) actually come from cholesterol molecules. We've also learned that 80% of the brain is made out of fat, and low fat consumption can affect neurological development.
Olive oil is one of my favorite heart healthy foods that’s especially beneficial for gut health, fighting inflammation, and lowering risk of heart disease.
Dr. Aaron Hartman
In the new year, our experts recommended zinc and gut healthy foods for tuning up your overall wellness. Our Intense Defense offers 100% of your daily dose of zinc, and our Gut Check is concocted with apple cider vinegar and 1 billion CFU probiotics for optimizing your gut.
Add healthy new foods, vitamins, and minerals to your list of resolutions with KOR!
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It’s that time again. The Earth made another revolution around the sun, and you’re suddenly expected to be a brand new you with lofty to-dos for a jam-packed year.
While it’s great to create goals for yourself at the start of the year, aiming the bar too high is a surefire way to set yourself up for failure. According to Forbes, approximately 80% of New Year's Resolutions fail, which can take a toll on your self-confidence over the following twelve months.
“Trying to take too big a step too fast can leave you frustrated, or affect other areas of your life to the point that your resolution takes over your life,” writes Jen A. Miller for The New York Times.
So instead of setting unrealistic goals you’ll throw out the window in February, why not use this new year to make promises to yourself you can actually keep?
Ready to make small actionable resolutions that will build your confidence while improving your day-to-day life? Here are five healthy and achievable resolutions recommended by our team of experts:
Instead of starting your year with a restrictive diet, bring a mindfulness approach to the way you eat.
You can apply the concept of mindfulness to dieting through intuitive eating. Remember that each meal is an opportunity to be mindful of what your body needs, but also to intentionally allow yourself to indulge on occasion. When you’re mindful of your body’s nutritional needs, your fullness, and what you’re putting into your body, you’re more likely to achieve balance mentally and physically.
Lisa Richards, Nutritionist, The Candida Diet
This is one of the smallest yet beneficial practices you can incorporate into your wellness routine. We all know how important hydration is for overall wellness, but drinking water can be easy to forget and even ignore at times.
Remember: by the time you feel thirsty, you’re already dehydrated. Having bottled water with you wherever you go allows you to hydrate yourself before your thirst even shows up. This will keep your mind and body functioning at its best, while positively impacting your overall health.
Editor In Chief, Unbreak Yourself
In our everyday lives, we encounter so many chemicals and toxins, we forget to acknowledge how harmful they are for our bodies and minds.
These toxins show up in food, water, skincare, and cleaning products, which can wreak havoc on your body and your health, causing autoimmune disorders and chronic health conditions. This year, make a resolution to reduce harmful chemicals from your daily life by opting for organic and nontoxic products.
Jordan Trinagel, Occupational Therapist and Health Coach, Health Reconditioned
This year, throw away the concept of restrictive dieting and opt for a more sustainable approach to staying healthy.
The Mediterranean Diet includes a wide variety of foods and is more sustainable than most fad diets. You can enjoy just about every food group with a large emphasis on plant-based foods, such as unrefined whole grains, legumes, fruits and vegetables, healthy fats from olive oil, red wine, and protein from local sources.
According to one study, people who practice popular diets stop seeing weight loss improvements and cardiovascular benefits after one year, with the exception of those who practice the Mediterranean diet.
The Mediterranean diet is high in fiber to regulate digestion and blood sugar levels, antioxidants to reduce inflammation and free radical damage, and healthy protein from both plant and animal foods. Sweets and red wine are allowed in moderation, and the Mediterranean diet encourages you to enjoy food with your family and loved ones, essentially helping you take a different approach to food, eating, and life.
Heather Hanks, MS CAM Nutritionist and Medical Advisor,
Medical Solutions BCN
For those considering reducing animal products in their diet, it’s common to want to go cold turkey, but this can make the change less sustainable.
I recommend those considering a plant-based diet to wean themselves slowly from meat and other animal-based products. Start by trying a new vegan recipe weekly. This process allows you to discover new plant-based recipes and ingredients you may not have tried otherwise.
After a month or two of doing this you will have a large selection of recipes you enjoy. Having staples to turn to make it easier to prepare meals and stick to a new diet pattern.
Trista Best, MPH, RD, LD, Balance One Supplements
Another sustainable resolution you can make this new year is to enhance your wellness routine with a daily supplement. Our nutritional boosts are jam-packed with good-for-you ingredients, like organic cold pressed juices, adaptogens, vitamins, and more. One KOR Shot a day is the easiest, most delicious resolution you can make this year.
Make a small but mighty change with KOR!
The holidays are supposed to be the hap-happiest season of all, right?
Well, not for everyone.
According to a survey from Healthline, more than 60% of participants experience stress at some point during the holidays, which is caused by a range of factors, including increased spending, lapses in diet and workout routines, the pressures of gifting, and managing extra busy schedules.
With the demands of work, family, travel, and social responsibilities coming to a peak right before the end of the year, it can be difficult to maintain your usual level of calm. If the holidays make you think less about sipping cocoa by the fire and more about balancing increasing responsibilities, you may want to spend a little extra time practicing mindfulness this time of year.
Ready to get started? Here are five techniques for balancing your stress and mood over the course of the holidays, according to our experts.
One of the most common stressors of the holidays is a need for perfection. Be honest – have you ever thought any of the following to yourself:
“The cookies need to be perfect.”
“The decorations need to be perfect.”
“The kids, clothes, gifts – ALL of it needs to be perfect.”
One of my favorite practices for managing stress-inducing perfectionism during the holidays is Cognitive Behavioral Therapy (CBT).
The goal of CBT is to change your thoughts to decrease the intensity of your feelings.
CBT provides you with a healthy way of reminding yourself that none of the above things need to be perfect.
Here’s how it works:
First, write down some of the negative thoughts that have been floating around your head. Write them all down, giving your negative thoughts a path to exit. Once those thoughts are on paper, you no longer have to keep them in your head.
Next, it’s time to shift your thoughts away from “black and white thinking.” For example, you might think to yourself: “If I don’t get the right gift my friend will hate me.” CBT asks you to challenge those kinds of limiting thoughts. After a thought like that, ask yourself:
Is there evidence for your thinking?
Has your friend ever dropped a relationship due to a bad gift?
How would your friend really react to a bad gift? Disappointment?
If the answer is “Yes, they would be disappointed,” then ask yourself: “Can I handle that?” Chances are it might make you uncomfortable but you can most likely handle that feeling.
If the answer is “No, my friend would probably not care” then you can free yourself from the burden of trying to pinpoint the perfect gift.
The CBT technique gives you a moment to reflect on whether you are catastrophizing the situation. If you are catastrophizing, reduce the thoughts in your head into something easier to deal with.
Laurie Groh, MS LPC SAS Mental health Counselor and Owner of Shoreside Therapies
The holiday season can be stressful. When we feel stressed and anxious we tend to breathe shallowly, which can exacerbate stress.
When holiday stress starts to sink in, take time to retract into a quiet space and consciously breathe in and out deeply. Not only will this supply your body with sufficient amounts of oxygen, but it will also slow down your heartbeat, lower your stress levels, and increase energy.
Shokouh Hatch
Wellness Coach and Co-CEO of everlur
Next time you are feeling stressed, simply press your thumb around the palm of your opposite hand, moving it around with varying pressure. A quick pressure point hand massage can help reduce stress and anxiety. It’s an easy way to practice self care during the busy holiday season.
Dr. Tasha Holland-Kornegay, Author and Owner, Wellness in Real Life
When you’re overextending yourself socially, it can be difficult to keep your batteries charged, especially during the holiday season when get-togethers run rampant.
When you are "hungover" socially, you run the risk of entering conversations frazzled and frustrated. Keep your social batteries charged by taking brief breaks during gatherings for a mind reset, incorporating meditation and mindfulness into your life, and saying "No" to events that don't sound appealing or further your purpose.
Dipal Shah, Transformative and Mindset Expert, Ananda 4 Life
It’s especially important to optimize your sleep during the holidays, so that you recharge from event to event. A healthy body creates a healthy mind, so make sure you’re getting plenty or rest to counterbalance added holiday stress.
It only takes a few seconds to diffuse essential oils to create a spa-like atmosphere in your room. Some of my favorites include lavender oil and chamomile oil. Adjusting the temperature of your room is also important for your comfort and optimizing the quantity and quality of your sleep.
Keeping a journal by your bed may also help release any worries or to-do items you don’t want to forget, so that you can rest more easily without stressing about those things all night.
Karisa Karmali
Founder, Personal trainer, Nutrition coach, Self-Love and Fitness
The holidays should be filled with loved ones and light. If they’re causing you more stress than joy, it may be time to take a moment for YOU with these all-natural techniques.
Need an extra boost? Our De-Stress is the quickest, most delicious way to enjoy stress-relieving ingredients, such as passionflower and organic reishi mushroom. Formulated to inspire calm, this nutritional boost is the perfect addition to your holiday mental wellness routine.
Celebrate the holidays with happiness, cheer, and KOR!
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When the holiday season arrives, you may find yourself skipping the foods you normally eat in favor of what’s available at parties, which is often high in fat and added sugar.
Holiday foods typically lack fiber and protein, which means they are easy to overeat and don’t provide satiety.
Intuitive eating asks you to pay closer attention to your hunger and fullness cues, which ensures that you eat enough but not too much.
The holiday season is here with good friends, great food, and ‘lots to be grateful for. The one drawback? You’re probably eating and drinking things you normally wouldn’t (ahem, eggnog and sugar cookies), which may result in your body feeling less than its best.
To keep you on track this holiday season, without asking you to give up all the traditions you know and love, we got in touch with our team of wellness experts to get their recommendations on how to stay healthy through the most festive winter months.
Here’s what they said:
When the holiday season arrives, you may find yourself skipping the foods you normally eat in favor of what’s available at parties, which is often high in fat and added sugar.
To help balance this, I always make sure to start my mornings with egg whites. I serve them over whole wheat toast with sliced avocado on top. On the side, I’ll have a veggie, like roasted asparagus, and a large glass of water.
Egg whites are high in protein but low in saturated fat, and when paired with veggies and fruits, they can help you stay full longer, so you’re less likely to give in to indulgences later in the day.
By starting my day with good health in mind, I’m more committed to staying on track. Knowing that I already had some protein, fruits, and veggies first thing in the morning (and will the next morning), I feel less guilty about indulging here and there.
Chrissy Arsenault, Registered Dietitian, Pink Pamplemousse LLC
During the holidays, I like to put extra emphasis on squeezing in some protein. Typically, the foods you find at holiday events are high in carbs, like white rice, mashed potatoes, and desserts. These foods typically lack fiber, which means they are easy to overeat and don’t provide satiety.
Since protein takes longer to digest, it makes you feel fuller longer. I always make sure that I have at least a palm size portion of a protein source, like lean meat, chicken, or fish. You can also opt for tofu or beans if you’re a vegetarian. By increasing your protein portions, you become less likely to overeat other less nutrient-dense foods.
Brenda Peralta, Registered Dietician, FeastGood.com
My number one tip for staying healthy over the holidays is to incorporate more veggies into your meals.
I always bring raw veggies for pre-meal snacks, and I love making candied walnut carrots and green beans in particular.
Julia Chebotar, Private Chef & Culinary Nutrition Consultant
Cabbage is a colorful and nutritious seasonal food to include in your diet during the holiday season. Both red and green cabbage are filled with antioxidants that help fight off cellular damage, which assist in protecting you from cancer. Antioxidants also help reduce inflammation in the body, which is linked to many chronic diseases. Cabbage is an excellent source of vitamin C, which helps strengthen the immune system as well.
Paula Doebrich, RDN, happeanutrition.com
The vegan diet, when planned correctly, is rich in vitamins and minerals, fiber, heart-healthy fat, and protein. It is also rich in antioxidants. Plant-based diets support the gut microbiome and overall health. A poor diet low in antioxidants may promote inflammation. Inflammation is linked to depression and other mood disorders. A healthy diet, rich in plant-based foods, has been shown to reduce inflammatory markers and has an inverse relationship with depression. There are a lot of ways to cook vegan food in efficient ways, such as these lazy vegan recipes. In addition to staying healthy over the holidays, concerns about health and climate change make vegan foods a smart choice to eat throughout the year.
Jinan Banna, PhD, RD, Founder, Jinan Banna, LLC
Intuitive eating asks you to pay closer attention to your hunger and fullness cues, which ensures that you eat enough but not too much.
Intuitive eating also helps you get more variety in your diet, because you get to choose what you want to eat versus eating by someone else's rules. At your next holiday party, do your best to eat intuitively. Eat what you want, but when you start to feel fullness setting in, know it’s a sign from your body to cut yourself off.
Cindy Dallow, PhD, RD
My Body My Life Food & Fitness
www.mybodymylife.co
Another great way to keep your digestive system in shape while you eat and drink a little more festively than usual is with a belly-boosting probiotic. Our Gut Check contains 1 billion CFU probiotics and digestion-enhancing apple cider vinegar (with the mother).
The vagus nerve is the longest cranial nerve and travels from your brain to your gut.
The vagus nerve supplies the stomach with nerves and is a major means by which the stomach communicates with the brain.
Taking a probiotic helps improve communication between the gut and brain via the vagus nerve.
Have you heard of the vagus nerve? It’s one of the 12 cranial nerves in the human body, and while it’s not super well known or talked about, it represents a very important function – linking your brain to the rest of your body.
According to holistic health consultant Jordan Trinagel, “The vagus nerve is the longest cranial nerve and travels from your brain to your gut. In fact, it’s name is derived from the Latin word ‘vagus’ meaning to travel.”
There’s a reason more and more wellness seekers are turning to the vagus nerve to address a variety of mental and physical concerns.
“If there is a dysfunction with the vagus nerve, it impacts the sympathetic and parasympathetic systems,” says Trinagel. “This means it could affect appetite, digestion, stress, mood, and more.”
Because the vagus nerve is so important and serves so many functions, we decided to get in touch with our team of wellness experts to find out what it’s all about, how it works with our systems, and ways to optimize it.
Here’s what they said:
The vagus nerve is the “master controller”of our sensory system and our emotional regulation system. It plays an essential role in how we demonstrate self regulation and our internal feelings of safety and security in all aspects of our life.
Quiara Smith, Occupational Therapist and Owner/CEO, Aloha Integrative Therapy
The vagus nerve supplies the stomach with nerves (known as “innervating”) and is a major means by which the stomach communicates with the brain.
Signals travel both ways between the stomach and the brain, which is important in regulating digestion. For example, when your stomach stretches in response to food, a signal travels through the vagus to the brain. Then the brain responds by signaling the stomach (through the vagus nerve) to stimulate secretion of stomach acid and enzymes necessary to break down food.
The primary function of the vagus nerve is to cause a “rest and digest” effect. It’s responsible for triggering your sensation of fullness via a hormone called leptin, which is released in the gut as part of digestion. The opposite of leptin, a hormone called ghrelin, stimulates appetite by turning off the vagus nerve.
Sally Stevens, Registered Dietitian Nutritionist, FastPeopleSearch.ioFocus on breathing
One of the best ways to send a signal to your vagus nerve is to audibly exhale, hum, sing, or even chant.
The vagus nerve runs from the neck all the way down to the abdomen and connects the brain to the body. It's associated with a variety of physical functions, like swallowing, taste, digestion, and heart rate.
Activating this nerve basically tells your brain that it can rest and return to a state of calm. The body can then trust it’s in a state of health and well-being and move toward digestion (physical and emotional), disease prevention, and immune-building responses.
Here's how it works: your voice box is connected to your vagus nerve. So, when you hum or sing, you naturally stimulate it. There are many practices in yoga, such as “Bhramari Pranayama” or “Bumblebee Breath” (where on the exhale you buzz like a bee) that work to stimulate the vagus nerve. Repeating a mantra and chanting “OM” can have a similar effect. The sound, coupled with slower exhalations, can have a positive effect for calming and activating the vagus nerve.
Kelly Heath, Yoga teacher
A very easy way to stimulate the vagus nerve is to opt for bitter flavors.
The vagus (the 10th cranial nerve) and the glossopharyngeal (the 9th cranial nerve) are responsible for taste in the back third of your tongue, which is where bitter taste lives.
By tasting or chewing on bitter flavors, these nerves become stimulated. Once the nerves are stimulated, you reap the benefits of the vagus nerve activation.
Some popular bitter foods for stimulating the vagus nerve include: ginger, turmeric, and citrus.
Demetris Elia, Doctor of Chiropractic and Functional Medicine, PEAKiropractic
Looking to get vagus nerve-stimulating turmeric and citrus in one place? Our Vitality combines turmeric with lemon juice for a bitter punch that can help activate your digestive system. You can also find the energizing and bitter flavor of ginger in our Wellness nutritional boost.
Taking a probiotic helps improve the health of your gut bacteria, which can reduce gut inflammation and improve the communication between the gut and brain via the vagus nerve.
Heather Hanks, Nutritionist, USA RX
First things first – my name is Nicole! I’m a licensed Naturopathic Doctor, meaning I attended a four year accredited naturopathic medical school.
During naturopathic medical school, we studied all the same biomedical sciences taught at a traditional medical school, with additional instruction in natural and integrative treatments. The training included a strong emphasis on disease prevention and wellness.
Since graduating, I've spent the past six years helping patients optimize their health, with understanding and implementing vitamin therapy at the core.
Vitamins are divided into two main categories: fat soluble and water soluble. Fat soluble vitamins include A, D, E, and K. Water soluble vitamins include vitamin C and B vitamins.
The small intestine is responsible for the absorption of nutrients from our food, and these vitamins are absorbed at different places along the small intestine and have different requirements.
Fat soluble vitamins must be emulsified in order to be absorbed and require the input of pancreatic enzymes and bile from the liver and gallbladder.
Water soluble vitamins are absorbed by passive diffusion throughout the small intestine, and the large intestine has the ability to reuptake vitamins that are synthesized by the gut flora.
Bioavailability is the amount of a substance that is absorbed and available to be used by the body. If you take X amount of a substance, it does not mean that X amount will also be available to be absorbed and used. Studies are still being done to understand the absorption and bioavailability of nutrients from whole foods.
The benefit to getting vitamins directly from food sources is all of the other things that come along with it. For example, if you are wanting to eat carrots for their vitamin A content, you'll also be getting fiber, vitamin K, vitamin C, and potassium. Natural sources provide macro and micronutrients, including vitamins and minerals.Tablets and some pills will naturally have other things added to the vitamins for stabilization and preservation.
I don't like to classify things as "good" vs "bad". There are different things to consider with gummy vitamins. If a person (a child, for instance) is not able to swallow capsules and/or is unwilling to take a liquid due to taste, a gummy may be a good option for their supplementation.
Things to consider with gummy vitamins are the sugar content and added ingredients. The question is: do the pros outweigh the cons?
Interestingly, a 2019 study showed that vitamin D3 gummies had a higher bioavailability than tablets with a higher vitamin D concentration.
Liposomal vitamins are vitamins that have been bound to a liposome, a lipid bilayer. This is typically done to speed up the absorption of nutrients which typically have a slow absorption rate.
Understanding which vitamins are fat soluble versus water soluble is helpful to start.
Fat soluble vitamins are better absorbed when taken or eaten with fatty foods. Iron is better absorbed with vitamin C.
Also, knowing what inhibits or slows absorption can be helpful too, such as acid blockers interfering with absorption of B12 from food.
Really all vitamins are important, so that's a hard question to answer.
It’s kind of a running joke that any time you ask an ND something, they will say "it depends". Within the Naturopathic medical model, we tend to focus on the individual. Each person has different specific nutrient requirements.
If I had a patient that was vegan or vegetarian, I would say it’s important for them to focus on nutrients like vitamin B12, iron, and choline, because they are more likely to be deficient in those. If I have a patient that is genetically set up to have poor or slow absorption of vitamin B12, folate, or vitamin D, I would encourage them to focus on those.
My best general recommendation is to "eat the rainbow." The different colors of fruits and vegetables are higher in different vitamins and minerals. If we can eat lots of colors, we are likely to meet our basic nutrient needs.
Cold pressed juices are typically more fresh, which preserves the vitamins and minerals while also avoiding added sugars. They also taste good! Juices and juice shots can be a good starting place for people that are wanting to add more fruits and vegetables into their diet.
The most important thing to really maximize vitamin absorption is to optimize gut function. When your gut is healthy, it’s better able to absorb the nutrients you need.
At KOR, our nutritional boosts are packed with healthy vitamins and minerals and no added sugars. Each shot is bottled to preserve freshness, so you can get the most out of every all-natural ingredient. Check out the following formulas for an extra vitamin-punch:
Intense Defense: with 100% of your daily value of zinc and 235% of your daily vitamin D
Potent-C: delivering 50% of your daily vitamin C
Green Up: with wheatgrass and spirulina, great sources of iron, calcium, magnesium, and vitamins C, E, and B complex.
Gut Check: For optimizing your gut for better vitamin absorbability
Supplement your wellness with KOR!
]]>“It is well established that healthy nutrition and physical activity (PA) are key lifestyle factors that modulate lifelong health through their ability to improve body composition, musculoskeletal health, and physical and cognitive performance, as well as to prevent metabolic diseases including obesity, diabetes mellitus, and cardiovascular disease across the lifespan,” writes Karsten Koehler and Clemens Drenowatz, in their research linking nutrition and physical activity.
“While the health benefits of nutrition and physical activity are often studied singularly, it has become more and more evident that the integration of nutrition and physical activity has the potential to produce greater benefits when compared to strategies focusing solely on one or the other.”
Convinced? If you’re looking to take your workout sessions to the next level by optimizing your sports nutrition, you might want to incorporate these five tips from our team of wellness experts:
Intermittent fasting has proven benefits for athletic performance, but athletes should fast for no more than 12 hours every day from 7pm to 7am.
Time restricted eating, or intermittent fasting, longer than 12 hours will use your body's fat reserves, leading to weight loss. As an athlete, losing weight is not your top priority – staying in optimal health is.
Letting your body's digestive system rest for 12 hours each day is a smart “reset,” especially when done overnight when your body is already in parasympathetic (rest and digest) mode.
Fasting from 7pm to 7am is a way of giving your rest an extra boost; I like to call peak on peak. Think of it this way: it's like when you see lawn sprinklers on when it's raining; the point is to get the biggest bang for your buck!
Fasting during these hours allows your body to build on its natural reset mode, creating an environment for optimal performance.
Sydney Golden, Founder, Modern Health Guide
It’s essential for athletes and active individuals to eat the right foods at the right time to recover from intense workout sessions.
Anyone can work out, but not everyone knows how to assist their body in recovering properly from training. Whether you’re a weekend warrior or an elite athlete, proper sports nutrition is key to recovery.
When selecting post workout nutrition, stick to single-ingredient, clean, whole foods in their natural state. Avoid processed, packaged, bagged, or “fast” foods that have a list of ingredients you (and your body) do not recognize.
Opt for clean, high quality protein and pair it with the phytonutrients and antioxidants of dark berries, leafy greens, and colorful vegetables. These foods will support tissue recovery after a workout.
Adding in essential amino acids and anti-inflammatory supplements and/or herbs, like turmeric, will help complete the recovery cycle and lower the oxidative stress involved with workouts. Healthy fats from clean sources can also help balance your hormones as your body repairs itself.
Dani Williamson, MSN, FNP, Owner, Integrative Family Medicine
Looking to add some recovery-enhancing turmeric to your diet? Our Vitality is packed with inflammation-fighting turmeric and black pepper to aid in absorption.
There’s a reason they say breakfast is the most important meal of the day. The part they don’t mention is that it’s twice as important for athletes.
When athletes rest or sleep, their metabolisms slow down to help their bodies restore. When they wake up in the morning, they don’t have the energy to be at their best performance levels.
First thing in the morning is the time to have a healthy meal to help you get through the rest of the day. Daily breakfast helps energize you in the morning and power up your metabolism to perform at its best.
Breakfast also fuels your brain to cooperate with the rest of your body, so you can maintain mental focus and toughness during your workout sessions – an essential for high-performing athletes.
Natalia Maldonado, Co-founder, Warrior Life Code
One sports nutrition tip for athletes or serious fitness enthusiasts is to think of the food you eat as fuel for your workout. For active individuals, that fuel is going to come in the form of carbohydrates. Just like you have to put fuel in your car, you also have to put fuel in your body for effective workouts.
Carbohydrates are broken down by the body into glucose. Glucose then circulates through the bloodstream (called blood glucose) and goes to the cells and muscles for energy. Your brain also needs glucose for fuel.
You should be eating foods with simple or complex carbohydrates before exercise or sports. You can also eat protein before a workout, but it’s not used as fuel, so it’s not as vital as carbs. Carbohydrates and protein should both be eaten as post workout nutrition.
Protein, of course, is important for muscle repair and recovery, so add some to your carbohydrates for a balanced meal or snack. The recommended ratio of carbs to protein for post workout nutrition is between 2:1 and 4:1. That means you need to eat two to four times as many carbohydrates as protein.
Melissa Morris, ISSN certified sports nutritionist and ACSM certified exercise
Drink plenty of fluids the entire day. Doing a strenuous activity, especially in hot weather, can leave you dehydrated. Intense exercise makes you lose fluid quickly. That’s why it’s important to hydrate frequently and not wait until you feel thirsty. If you're dehydrated, you can't perform optimally, and you may feel dizzy, tired, and experience muscle cramps.
Water helps you transport nutrients to give you energy and keep you healthy. It also regulates your body temperature and helps to maintain normal muscle function. Water lubricates joints and tissues.
For athletes, it’s advisable to drink 17 to 20 ounces of water two to three hours before exercising. During exercise, drink eight to 10 ounces of water every 10 to 20 minutes and eight ounces of water no more than 30 minutes after exercise for post workout nutrition.
Kevin Daly, Marketing Manager, Zevo Health - https://www.zevohealth.com/
As you can see, optimizing your sports nutrition goes a long way in enhancing your performance. If you’re looking for a post workout nutrition supplement, our Restore can give you a quick boost while you whip together a meal or snack made of protein and carbs. We’ve enhanced this dragon fruit-based juice shot with trans-resveratrol, a naturally-occurring chemical known for improving circulation and lowering blood sugar levels. Get your workout going with KOR! ]]>
“It’s not always necessary to get a prescription for a sleep aid,” writes Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep. “There are natural ways to make adjustments to your sleeping habits.”
Ready to reclaim your ZZZs? We got in touch with our favorite sleep experts for all-natural tips for sleeping longer and deeper.
Here are their top suggestions:
Recent sleep studies have found that the optimal temperature for sleep is quite cool, around 60 to 68 degrees Fahrenheit. Temperatures that fall too far below or above this range can lead to restlessness. Temperatures in this range help facilitate the decrease in core body temperature that in turn initiates sleepiness. A growing number of studies are finding that temperature regulation plays a role in many cases of chronic insomnia.
Researchers have shown, for example, that insomniacs tend to have a warmer core body temperature than normal sleepers just before bed, which leads to heightened arousal and a struggle to fall asleep. For troubled sleepers, a cool room and a hot-water bottle placed at the feet, which rapidly dilates blood vessels and therefore actually helps lower core temperature, can push the internal thermostat to a better setting.
Anita Mahaffey, Environmental Sleep Specialist and CEO/Founder, Cool-jams, Inc.
One easy, effective, and often overlooked tip for getting better sleep at night is getting sun and light exposure in the morning. This is easily accomplished by getting 5-10 minutes of direct sunlight in the first hour after waking (opt out of sunglasses to maximize the light coming in through your eyes, but don't look directly at the sun for obvious reasons).
Our circadian rhythm, also known as our sleep/wake cycle, is governed by one thing: light. Primitive humans didn't have a lot of constants in their day to day, so we evolved to use the sun as our natural alarm clock and circadian rhythm regulator. Getting exposure to the sun first thing in the morning (within an hour of waking) not only helps you to wake up and shake off grogginess easier, it also regulates your sleep hormones including cortisol and melatonin. This means that just 5-10 minutes of sun exposure in the morning can increase your energy during the day and help you get better sleep at night.
You can still get light exposure on a cloudy day, but if you experience dark mornings (due to weather or seasonality), a sun lamp can be a great substitute to help you wake up easier and sleep better at night.
Rachel Hoeppner, Certified Holistic Nutritionist and Integrative Nutrition Health Coach
I like to take magnesium at night when I feel overly anxious or need to quiet the mind before sleep. It has a powerful calming effect on the nervous system, and it controls the hormones that allow you to sleep better, such as cortisol and melatonin.
According to one study, magnesium supplementation can help improve quality of sleep, the time it takes to fall asleep, and total sleep time. It can also assist in reducing early morning awakenings, managing cortisol levels, and regulating melatonin.
Keep in mind that magnesium also has a laxative effect. It's definitely not something you want to take a lot of at night, or else you may end up with stomach discomfort or diarrhea. If you’ve never taken a magnesium supplement before, start with low doses and see how it affects you. This may be personal to me, but I find that taking higher doses leads to strange dreams!
Heather Hanks, Nutritionist
Progressive muscle relaxation (or PMR) works by decreasing both anxiety and muscle tension. The method gradually relaxes muscles through a combination of controlled breathing and systematic muscle tensing and relaxation.
Start by lying on your back. You can lie anywhere that's comfortable. Slow your breathing into even, moderate lengths. Breathing in for five seconds and out for five seconds is a good place to start.
Begin with your right arm. Tense all of the muscles in your right arm and hold it for five seconds, then release the tension and allow the muscles to relax for 10 seconds. After the right arm, move on to the left, then forehead, eyes, cheeks, neck, shoulders, back, stomach, legs, and all other major muscle groups. Maintain a relaxed, controlled, and even breathing tempo throughout the process.
Derek Hales, Founder & Editor-in-Chief, NapLab.com
Many people think physical activity has to be an all-or-nothing thing, but the truth is you don't have to have an intense sweat session to reap the benefits, which includes better sleep. Regular physical activity can improve your sleep quality as it reduces the time it takes to fall asleep.
The 2003 Sleep in America poll found that those who worked out once per week or less are prone to have less than six hours per night on average, which we all know is below the recommended 7-8 hours of sleep recommended for adults.
Physical activity is also known to reduce the risk of other health issues and diseases, like Type 2 diabetes and heart disease, that can lead to poorer sleep.
Brittany Lubeck, MS, RD, Nutritional Consultant, Oh So Spotless
In addition to these sleep-inducing techniques, you may benefit from adding our Sweet Dreams nutritional boost to your wind down routine. This relaxing blend of sweet watermelon juice and dreamy Melatonin was designed to promote sleepiness, so you can wake up feeling refreshed. A brighter new day starts with KOR! ]]>
The term comfort food is typically associated with unhealthy and nostalgic foods. They are usually high in fat, sugar, and calories and low in nutrients. We may turn to these foods at the end of a hard day. However, there are nutrient dense comfort foods available.
The most effective way to enjoy a comfort food without sacrificing your health goals is to find plant-based alternatives. For instance, a cauliflower pizza with vegan cheese and toppings can be as enjoyable as a traditional pizza. The warmth, texture, and flavor can be similarly accomplished without the need for loads of saturated fat from cheese and meats.
A baked apple pie can be made with almond flour and egg or butter substitutes, like apple sauce and mashed bananas. Healthy comfort foods for dinner don’t have to lead to feelings of guilt or poor health choices."
Lisa Richards, Nutritionist, The Candida Diet
One food I tend to eat when I want to relax is pumpkin seeds. Pumpkin seeds are a great source of magnesium with just one ounce containing 37% of your recommended daily intake. Magnesium activates the parasympathetic nervous system which is responsible for helping calm us down. It aids in the regulation of relaxing neurotransmitters and hormones, such as GABA and melatonin, which are also well known for relaxation. Pumpkin seeds are extremely versatile as you can eat them straight as a crispy snack or as a topper for salads, tacos, or stews. You can also flavor them in a million different ways. Keep little snack packs around for when you need an extra boost of relaxation.
Theresa Mazza, MPH, CHES, DT, Tea Time with Tree
Relaxation is more important than ever these days, and the right foods may be able to help you kick back and take a load off. One of my favorite relaxing meals that can be eaten any time of the day is oatmeal topped with nut butter and fruit. This meal is delicious, comforting, and full of ingredients that may boost relaxation and reduce stress.
Oats contain both carbohydrates and tryptophan, an essential amino acid that is needed to make serotonin. Serotonin is the hormone that helps regulate your mood and may help reduce anxiety, a common culprit of feeling stressed and needing a relaxing night in.
And when you add nut butter, like peanut butter or almond butter, you get a nice serving of magnesium, a mineral that has been linked to lower blood pressure and reduced stress levels. Top the oats and nut butter off with some antioxidant-rich berries that fight stress, and you have a recipe for relaxation.
Brittany Lubeck, MS, RD, Nutritional Consultant, Oh So Spotless
Wild-caught salmon is one of the best choices for healthy comfort foods for dinner. It contains healthy omega 3 fatty acids and amino acids that support mood, mental health, and neurotransmitter synthesis, which can also help you sleep.
It's also easy to digest, meaning you won't be kept up all night trying to break down something hearty, such as grains, beans, or legumes. Try pairing your salmon with asparagus for a healthy low-carb meal to help promote relaxation and sleep at night.
Heather Hanks, MS, Medical Advisor and Nutritionist, USA Rx
The best healthy comfort foods for dinner should be light (you don't want to be kept awake digesting a heavy meal) and a combination of protein and carbohydrates. Protein contains the amino acid tryptophan, which helps promote sleep. The carbohydrates are needed to produce insulin, which helps the tryptophan get through the blood brain barrier, so it can help promote sleep.
Greek yogurt offers the best of both worlds – a wonderful balance of protein and carbs that comes in lots of flavors and promotes gut health.
Chris Henigan, MS, RD, LDN, Simple Start Nutrition
Foods that contain the essential amino acid L-tryptophan are known to improve mood, as L-Tryptophan is the building block used by the body to make serotonin. Good sources of L-tryptophan include spinach, watercress, soybeans, pumpkin seeds, sesame seeds, walnuts, cashews, chickpeas, bananas, and turkey. However, foods containing L-tryptophan do not work alone; they should be eaten along with a carbohydrate. One easy snack idea is hummus with whole grain bread or crackers.
Sandi Schwartz, Author and Journalist, Eco Happiness Project
When you don’t have time to cook up healthy comfort foods for dinner, you can always supplement with a nutritional boost, like our DE-STRESS. This vibrantly verdant blend of kiwi and pineapple juice contains passionflower extract and Reishi Mushroom Powder – two herbal remedies known to treat stress.
Unwind at the end of a long day by fueling yourself with healthy comfort foods for dinner and KOR!
While there are plenty of delicious probiotic foods you can cook (just check out these delicious recipes), you may not always have time to whip up a stir fry or ferment carrots.
If you’re looking for a quick and easy dose of probiotics, here are a few probiotic foods and probiotic supplements you can sneak into your day that come highly recommended by our team of experts:
My number one choice of all probiotic foods is yogurt. There are so many ways to incorporate yogurt into your daily diet besides just eating it plain. I put yogurt in smoothies, and I often make dips and dressings with it.
My favorite yogurt-based dressing simply combines Greek yogurt, lemon juice, and ‘lots of herbs and spices (don’t forget the dill!). You can add a little milk or water to thin the mixture to your liking and then shake. It’s as guilt-free as dressings can get.
You can also make creamy yogurt-based pasta sauces and top a bowl of berries with whipped Greek yogurt for a delicious end-of-night snack.
Warning: be sure to steer clear of sweetened yogurts in your quest for better health. Instead, opt for plain yogurt and sweeten it yourself with fresh fruit or honey, for an added natural anti-allergy effect.
Jody Braverman, NASM-CPT, NASM-FNS, Certified Personal Trainer, Nutrition Specialist and Weight Loss Coach, Trim Tactics
An easy way to consume more probiotics is by eating sauerkraut. You can make it at home, but it’s even simpler to buy at the store. Just add it to your sandwiches, baked potatoes, potato salad, burgers, and more.
Eating sauerkraut can help balance the bacteria in your gut and improve digestion, because it undergoes fermentation, during which probiotics are grown.
Bree Sheree, Certified holistic nutritionist and vegan blogger, Bree's Vegan Life (www.breesveganlife..com)
Probiotic-rich smoothies are quick and easy, plus they make me feel super healthy, because I know exactly what's going into them (and can skip any unnecessary, unhealthy fillers).
This is my template for putting together a probiotic-rich smoothie:
Mix and match fruits and veggies depending on what you have on hand or whatever sounds good at the time (but be sure to keep an eye on how much fruit you add as this will also affect the probiotic content (more sugar = fewer probiotics).
Add yogurt.
Thin out the smoothie with almond milk, coconut water, rice drink, or even orange juice.
Add your probiotic supplements of choice, most likely in powder form
Oliver Walsh and I'm the Co-Founder of ASYSTEM
Kefir is a fermented drink that is one of nature’s finest probiotics. It tastes similar to yogurt (but is a little more tangy) and actually has more probiotic strains than yogurt.
Kefir is consumed primarily for gut health purposes, but is thought to improve overall health as well. The immune system is located in the gut. When bacteria are balanced, the immune system works efficiently as well. Gut health balance, encouraged by fermented foods, can reduce inflammation in the body, increase energy, and improve cognitive health, among other probiotic benefits.
Lisa Richards, Nutritionist, The Candida Diet
One of the easiest ways to sneak probiotics into your busy schedule is taking them in capsule form first thing in the morning with a glass of water. If you're so busy that you hit the ground running each day, try keeping a glass of water and your probiotic supplements nearby so that all you have to do is take them right away before jumping in the shower or getting on with your day.
I personally like to take my probiotic supplements first thing in the morning with breakfast. Taking a probiotic in the morning really helps with digestion, so that I can get out the door. It also helps keep me regular, so I can think better and feel better in my clothes.
If you have a hard time swallowing pills, then try investing in a probiotic pill that breaks apart and put it in your morning smoothie. This is a great option for someone who has to "drink" their breakfast as they run out the door each morning.
Heather Hanks, MS, Medical Advisor and Nutritionist, USA Rx
One way to incorporate more probiotics into your diet is by drinking kombucha. I personally have been drinking Kombucha for six years and have had very little (if any) digestive issues.
Kombucha is a light bubbly beverage that is low in calories and sugar. It's a great drink that helps curb your appetite, so that you refrain from overeating. Kombucha not only helps boost your immune system for the winter season, but it also balances your body by providing healthy alkalinity to help improve your mood and overall well-being.
Overall, this is an easy method to get more probiotics in your diet for busy people.
Jameson C. Montgomery, Founder, Jaye Wellness Studio
We may be biased at KOR, but our favorite way to enjoy a quick dose of probiotic benefits is with a cold pressed juice shot, like Gut Check. Combining 'all-mighty' apple cider vinegar (with the mother) and 1 billion CFU probiotics, this refreshing blend of aloe vera juice and coconut water is an easy breezy way to jumpstart your day. Align your gut for a healthier mind and body, with KOR! ]]>
Chef Natasha Ford grew up in Barbados, where she learned to cook for her family in her grandmother’s kitchen. Since then, she’s become an award-winning chef and educator. She was awarded a James Beard Scholarship, competed on the Food Network and ABC, and in 2018, she successfully developed a specialized Culinary Pathways Program for adults with disabilities in memory of her son Joshua.
Her business offers interactive cooking classes, featuring healthy recipes with rich culinary history and bold flavors, like this garam masala chicken and turmeric naan recipe featured here:
Serves 4
Ingredients
2 Tbsp. coconut Oil
1 medium red onion, peeled and minced
2 cloves garlic, minced
1 Tbsp. fresh ginger, finely grated
1 ½ Tbsp. curry powder
1 Tbsp. garam masala
2 Roma tomatoes, cored and seeded
1 cup water
Sea salt, to taste
1 14 oz. can coconut milk
1 lb. raw chicken thighs/breasts, chopped into bite-size pieces
Cilantro, for topping
Directions
Serves 4
Ingredients
1 ¼ cup all purpose flour (5.65 oz / 160 g)
½ tsp. baking powder
⅓ tsp. granulated sugar
½ tsp. turmeric
½ tsp. salt
⅓ cups milk
2 Tbsp. butter (1 oz / 27 g)
¼ cup plain, creamy yogurt
Optional: melted butter for brushing (for butter naan), 2 cloves of garlic, cut lengthwise (for garlic naan)
Directions
Judy DeLorenzo is a holistic nutritionist whose services include holistic nutrition coaching, pantry makeovers, energy healing, garden tours, and cooking demos that include healthy, yet flavorful recipes like this turmeric rice & peas dish.
Judy’s colorful and aromatic rice makes a wonderful side dish that pairs well with many cuisines, including Indian, Mediterranean, Ethiopian, and more. The peas add textural interest and a bit of sweetness. The best part – this dish is super easy to prepare!
Ingredients
1 cup white Basmati rice
2 Tbsp. coconut oil or ghee
¼ cup diced onion
¼ tsp. sea salt
½ tsp. mustard seeds
½ tsp. cumin seeds
½ tsp. ground cumin
1 tsp. ground turmeric
2 cups plus 2 Tbsp. low-sodium veggie broth
½ cup frozen peas
Directions
While these turmeric recipes are quick and easy to make, there’s no faster way to get in your daily dose of turmeric than our Vitality. This gorgeous sunshine-colored nutritional boost combines vibrant Hawaiian turmeric root with California fresh lemons for a quick hit of curcumin, the active ingredient in turmeric known to fight inflammation.
Organic, cold-pressed, and nutrient-filled, our nutritional boosts add good vibes to your day.Nootropics are the supplements you never knew you needed. They can boost your brain in amazing ways, paving the path to greater concentration, creativity, and clarity. In fact, “nootropic” derives (albeit roughly) from the Greek word for “to bend or shape the mind.”
“Nootropics are compounds that have beneficial effects on the central nervous system,” says Dr. Mahmud Kara, Founder of KaraMD (@KaraMD). “To refer to a compound as a nootropic, it should offer some degree of enhanced cognitive performance, improved mood and well-being, and neuroprotection.”
In today’s ultra-competitive, fast-paced society, giving your brain a little boost is very appealing. The good news: all-natural nootropics can offer a safe and healthy way to give yourself a little boost of focus, problem-solving, and mental endurance.
Because we wanted a list of the best all-natural brain boosters just as much as you do, we reached out to the experts for their go-to nootropics. Here’s what they recommended:
Rhodiola is an excellent nootropic or brain enhancer. It's an adaptogenic herb that increases energy and decreases stress, making it an excellent addition to your diet when you need to concentrate during stressful times.
Research shows that rhodiola may be helpful for enhancing physical performance and alleviating mental fatigue. You can take it in supplement form for best results, but I recommend clearing it with your doctor first if you are currently taking any prescription medications.
Heather Hanks
Nutritionist Heather Hanks
Rhodiola is a no-brainer to add to your brain game with KOR Shot’s Focus Fuel. This delightful prickly pear-based cold-pressed juice shot will replace your second cup of coffee in no time.
Derived from the Griffonia seed, 5-HTP is the precursor to serotonin in the body. Because over 95% of the body's serotonin is produced in the gut (and a majority of the U.S. population has some level of dysfunction in their gut microbiome), I find this supplement to be immensely beneficial in helping my clients achieve a more balanced mood, improved sleep quality, and healthier weight.
Serotonin is crucial for a myriad of biological processes, including sleep, mood regulation, and digestion. While many physicians will default to putting a patient on an SSRI when they're depressed, anxious, or struggling with insomnia, this does little to address the fact that they often aren't producing enough serotonin to begin with due to a disruption in their microbiome. In that case, the SSRI is simply forcing more of that deficient amount into the bloodstream, which helps some symptoms (sometimes), but creates a whole host of others.
By supplementing with 5-HTP and using nutritional and probiotic interventions to heal the gut, individuals can not only achieve results similar to or better than those obtained with SSRIs, they can do so without the side effects and dangers associated with them.
Lindsay Calverley, Owner, LC Performance Coaching
Nootropics are drugs, typically supplements and other natural substances, that are used to enhance cognitive function. They are marketed stating they improve mental clarity, motivation, memory, focus, and overall mood.
Creatine is an amino acid used to build muscle in the body. Once consumed, it enters the brain and binds with phosphate to create a molecule that fuels cells and energizes the brain. This reaction is linked to improved short-term memory, especially people under significant stress, as well as vegetarians.
Lisa Richards, Nutritionist, The Candida Diet
Probiotics are living bacteria that provide countless health benefits when ingested. These bacteria are naturally occurring in the gut, but can be replenished through external means. One benefit that is rarely highlighted is the link between the gut and brain, which is improved through probiotic use.
The gut contains beneficial bacteria, known as the microbiota, which plays a key role in maintaining health in both the body and mind. These health benefits include mental health as well.
To understand the “gut-brain axis,” it’s important to first understand the enteric nervous system. The enteric nervous system is a vast network of neurons that line your intestinal tract and carry messages from the gut, to the brain, and back.
Researchers have found that a direct line of communication exists between the brain and your enteric nervous system. This is what they call the gut-brain axis. This line of communication works both ways, linking the emotional and cognitive centers of the brain with peripheral intestinal function.
Trista Best, MPH, RD, LD, Balance One Supplements
Optimize your gut to fuel your brain with KOR’s Gut Check. This itty bitty shot contains a big boost of probiotics (1 billion CFU, to be exact) and all-mighty apple cider vinegar (with the gut-nurturing “mother”). Make it your go-to for digestive support.
Lion's mane mushroom is a culinary and functional mushroom that has the ability to support healthy brain function. The name comes from the mushroom's resemblance to a lion's mane. It’s also known as a monkey head, bearded tooth, or pom pom mushroom. It can be found in many areas all over the world, primarily growing on hardwoods, and if you're lucky, maybe at your local grocery store or farmers market.
The mushroom has been shown in animal models to stimulate nerve growth factor (NGF), which helps to maintain the health of neurons in our brain. Clinical data out of Japan found that elderly individuals scored better on brain function tests when regularly consuming lion’s mane mushrooms. Unfortunately, these benefits subsided after ceasing to consume the mushroom. Another small clinical trial out of Japan also showed that consuming lion's mane mushroom may support a positive mood and relieve occasional stress.
Lion's Mane mushroom, like most other functional mushrooms, also contains beneficial beta-glucans, which help to support a healthy immune system function.
Skye Chilton, Chief Mushroom Funguy, Real Mushrooms
It’s no surprise that our Focus Fuel would show up twice in an article about brain boosters. Containing lion’s mane mushroom (and the previously mentioned rhodiola), this shot should be on hand for all nootropic seekers.
Panax ginseng (also known as red ginseng) is one of the most widely used and researched nootropics in the world.
Panax ginseng is a plant grown in Asia, specifically in Korea, northeastern China, and Siberia. The root is used to make herbal medicine. Ginseng contains many bioactive substances, including a series of polyacetylenes, polyphenolic compounds, acidic polysaccharides, and ginsenosides, which reduce inflammation and increase protein synthesis.
Red ginseng in particular helps with mood and stress levels. Ginseng provides neuro-protective effects on the dopaminergic-pathway, which can help with ADHD and improve brain energy by acting as an anti-inflammatory and reducing cytokines. Not only does red ginseng help with brain function, it also strengthens the immune system and helps fight off stress and disease.
Grace Yoon
Herbalist & Founder, Qi Alchemy
As a quick recap, here are two nootropic-rich KOR shots the experts recommend for promoting a bigger better brain:
Focus Fuel: for rhodiola and lion’s mane mushroom
Gut Check: for nourishing your gut, so it can better serve your mind
Get smart and get focused with KOR!
]]>Though often considered a “diet,” intermittent fasting (IF) truly deserves its own category. At KOR, we like to think of IF as less of a diet and more of an “eating pattern.” Why? Because intermittent fasting allows you to enjoy all the foods you love while offering so many more health benefits than traditional crash diets.
Curious about the health benefits of intermittent fasting beyond weight loss? We reached out to the experts for why they love this eating pattern so much.
High blood sugar levels, in the context of insulin resistance, is the main feature of type 2 diabetes and has become a very common diagnosis in recent decades.
Intermittent fasting has been shown to have considerable benefits in terms of warding off insulin resistance and can lead to a reduction in blood sugar levels, which can protect against type 2 diabetes.
In fact, a study on intermittent fasting showed that fasting blood sugar was reduced by 3-6% over the course of 8-12 weeks in people with prediabetes.
Rohan Arora, Founder and CEO, GainingTactics.com
Outside of weight loss and the beneficial changes to blood lipids, heart health, and metabolism that go with it, intermittent fasting has shown a protective effect against Alzheimer's.
Alzheimer's is a progressive loss of memory and cognitive function that currently affects over six million Americans and is the cause of death for one in three seniors. There are currently no effective treatments.
Intermittent fasting has been shown to prolong the health span of the nervous system. By changing the way brain cells metabolize free radicals and respond to cellular stress, intermittent fasting helps to protect neurons through the process of aging.
A mouse study of Alzheimer's published in the journal Neurobiology of Disease showed that mice with a genetic form of Alzheimer's who engaged in intermittent fasting retained more curiosity and performed better in goal-oriented and survival-based behavior at advanced ages. Human testing on a large scale is still in the early phases but looks promising in an area with very few hopeful prevention strategies.
Given the ease of incorporating intermittent fasting into your routine long-term, the protection against one of the most terrifying diseases of aging seems near-miraculous. When you add that on top of the beneficial effects regarding heart disease, diabetes, and the potential for increasing your lifespan, there are too many great possibilities to ignore.
Amy Neuzil, ND, Naturopathic Doctor, To Health With That!
According to a 2017 review, intermittent fasting can affect the gut microbiota. Studies suggest the cyclical changes in the gut microbiome from intermittent fasting contribute to increasing the diversity of gut microflora. Having a diverse gut bacteria is considered beneficial and desirable for digestive health and overall wellness.
Holly Klamer, MS, RDN, My Crohn's and Colitis Team
Intermittent fasting produces an anti-aging effect in the body that can help you live longer and look younger. Studies have shown that it can improve the biomarkers of health, both mentally and physically.
Intermittent fasting fights aging by keeping your cells and DNA healthy. It promotes autophagy in the body that literally causes your body to clean out damaged cells. These damaged cells can cause you to age faster and can even lead to serious health problems. As your body clears away the damaged cells, it can produce newer and healthier cells.
Hormonal improvements from intermittent fasting will also contribute to slowing the aging process. Studies have shown that intermittent fasting has a significant effect on lowering insulin and blood sugar levels. Inflammation levels also go down with fasting, which will contribute to fighting aging.
Josh Schlottman, Fitness Coach
Intermittent fasting can be helpful for athletes. This can also be referred to as fasted cardio. This takes place when the digestive system is void of food, which typically takes between six and eight hours to accomplish.
This makes the ideal fasting period, for those who subscribe to this form of exercise, to be around six or eight hours prior to exercise. For most people, this means hitting the gym on an empty stomach first thing in the morning, after a full night's sleep.
This is the part where you’re probably asking yourself, “Is working out on an empty stomach really a good idea?”
It can be! When you exercise fasted, your body burns more fat, because it is void of glycogen and carb stores to use for energy. Granted, at this point, studies are showing minimal difference between exercise in a fasted versus fed state. However, many note that their exercise performance and quality is improved when fasting. This could be a benefit for athleticism as the body is being pushed harder and potentially for longer periods.
Lisa Richards, Nutritionist, The Candida Diet
If any or all of these benefits speak to you, you may want to speak to your health care provider about giving intermittent fasting a try. You can always supplement your IF diet with KOR shots to boost your energy throughout the day.
Our favorite shots to pair with intermittent fasting include:
Make your diet work for you with KOR!
]]>If you consider yourself an athlete or active individual, you may want to take a moment to make sure you’re putting into your body what you hope to put out. Ready to fine tune your nutrition to improve your next sweat session?
Here are five tips on nutrition for athletes from our team of wellness experts:
Depending on physical and competitive goals, nutrition for athletes should be tailored to meet your specific athletic needs.
If you’re an endurance athlete, your focus should be on well-timed and quality carbohydrates. Carbohydrates from whole, unrefined sources will properly and efficiently fill your glycogen stores to give you lasting energy to draw from during an endurance event.
While carbohydrate quality and quantity are important for the strength athlete, protein is of greater importance here. If you’re a strength athlete, replenishing your protein stores after a workout is essential to providing your body with essential amino acids to rebuild muscle and increase strength.
For both athletes, the type of protein is an important factor to consider. There are 20 amino acids, which make up protein, and nine of those must be consumed through the diet, because the body does not make them naturally.
Animal sources of protein are considered complete proteins, because they contain all the essential amino acids. If you’re an athlete who follows a primarily plant-based diet, you should focus on pairing your plant-protein sources properly to ensure you’re consuming all amino acids, so you can build muscle properly. Fortunately, there are many plant-food combinations that can be eaten together to make a complete protein from non-animal proteins.
Lisa Richards, Nutritionist, The Candida Diet
Many athletes are creatures of habit. They tend to eat the same foods and work out at the same time each day.
While this is a good way to establish a routine that works for you, try to make sure you're eating different foods each day, such as various fruits and vegetables or other forms of protein (plant-based vs. meat). You'll benefit from getting a wider range of nutrition into your diet, which makes you a better athlete.
Fueling properly before and after workouts is incredibly important. Our brains love habits and making a schedule. While athletes have one for training, they may not think about having one for managing other aspects of their lifestyle, nutrition included.
Many of my clients will track their diet and exercise but overlook sleep, hydration, and stress, which are also important aspects of health. These can have a big impact on reaching your goals.
Additionally, grabbing the closest protein bar before or after a workout may not be the best choice for your body. Plan and prepare more natural pre- and post-snacks, so you’re less likely to grab something packaged in a pinch.
Also plan for getting enough sleep, dealing with your stress, and drinking enough water to help you make big strides and reach the next level of training.
Jackie Keller, Founding Director, Nutrifit
Calories is the currency in which your body pays for all recovery and adaptation, and if you’re not getting enough, you are not going to get optimal results.
For the best muscle and strength gains, make sure to consume at least 0.5 grams of protein per pound of bodyweight. This boosts your training results and cuts down your recovery time. Advanced athletes might benefit from even more, up to 1 gram of protein per pound.
Daniel Richter, Certified Personal Trainer & Powerlifting Instructor
Vitamin D3 is actually a hormone and not a vitamin, and fun fact: most people are actually deficient in it (especially if you consider the levels required to initiate physiological effects). Exercising also uses up vitamin D3, making deficiency worse – which is why it’s so important for athletes to supplement with it.
At physiological levels, Vitamin D3 promotes deep restorative sleep, adequate ionized blood calcium levels, and metabolism. As calcium is key to muscle functioning, vitamin D3 assures there is always enough.
Judson Somerville MD
Incorporate vitamin D3 into your workout routine with our Intense Defense. Made from lip-smacking passion fruit juice, this tart yet spicy nutritional boost features 235% of your daily vitamin D.
Carbs are your brain and muscle cells’ primary source of fuel.
Restrict carbs and you won’t have enough energy to complete a quality session. Low carb diets might leave you with brain fog, fatigue, inability to focus, and irritability.
A quick physiology lesson for you:
Your liver and muscles store precious glycogen , a storage form of carbohydrate. I like to think of glycogen as the money in your savings. The carbs you consume and use as energy are like the money in your pocket. Use the cash first, then tap into the savings if you're out. On the other hand, if you have extra cash, put that back into savings. The question is, could you get far with only the change in your pocket? Maybe to get a snack at the gas station, but not to pay your rent!
Take advantage of those precious carbs. Use carbs as a quick pre-workout energy boost, and fuel with carbs at every meal to help sustain that energy, as well as fill glycogen stores.
Remember that carbs are the key player in nutrition for athletes – treat them as such!
Registered Dietitian Nutritionist, Anderson's Nutrition
In addition to these helpful tips from our experts, we like to incorporate Restore into our workout recovery routines. This refreshing blend of dragon fruit, pineapple, aloe vera, ginger, and lime juice is a favorite among our athletes looking for a quick boost. Just ask Olympian (and father!) Perry Baker!
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