What Are Macronutrients?

Good nutrition is important for maintaining health and preventing diseases. Many people turn to nutrition supplements to support their health needs, but cutting fat or carbs may not be the best approach. These macronutrients supply energy to the body, so our biological functions can be maintained.

The three macronutrients include carbohydrates, fats, and proteins. There are:

  • Four calories in a gram of carbohydrates
  • Nine calories in a gram of fat
  • Four calories in a gram of protein

In a gram, each macronutrient type has a specific amount of energy. Carbs and proteins each have 17 kilojoules (kJ) per gram (g) and fats have 37kJ/g. Therefore, these nutrients supply energy to the body (4.2 joules applied to 1g of water raises its temperature by 1°C).

What Is Mindful Eating?

food full of vitamins proteins sugar and carbohydrates

By practicing mindful eating, you’ll listen to your body about when to eat and when not to eat. It also requires thinking about what you’re eating and the nutritional value of everything you consume. Consider the three macronutrients identified above:

  • Carbohydrates – A major source of fuel, carbs supply as much as 65% of the body’s daily energy.1 They are converted into glycogen, a starch stored as an energy source in the liver and muscles. Cellulose, also a carbohydrate, cannot be digested but helps the large intestine remove waste from the body.
  • Fats – Some types of fat are associated with weight gain and heart disease. The body needs others, such as omega-3s it can’t produce on its own. In addition to adding flavor to foods, fats can aid vitamin A, D, E, and K and carotenoid absorption. Unsaturated fats carry the least heart disease risk.
  • Proteins – When digested, proteins are broken down into amino acids, which are used to build other proteins to make hormones and enzymes, grow and repair tissues, and maintain the immune system. There are 20 different amino acids, eight of which are essential and must be supplied by our diet. Others can be produced by the liver when needed.

Proper diet is not a numbers game. You must target macronutrients, rather than simply count calories, to get essential compounds the body must receive to maintain itself.

What Are Micronutrients?

Although needed in smaller quantities, micronutrients are vitamins and minerals needed by the immune system, heart, brain, skin, muscles, bone, and other parts of the body. One example is vitamin C. Magnesium and zinc are other key micronutrients found in various foods and popular health supplements.

Supplements

nutritional food label

Everyone’s nutritional needs vary. You may require more of a certain macronutrient to lose weight or address a specific health issue. Forrest Health’s supplements include:

  • OmegaGenics SPM Active: Fats and oils to support the immune system.
  • AC Formula II: Magnesium, calcium, and other compounds for digestive health.
  • Whey Protein Isolate: Fats, carbs, branched chain amino acids, and various micronutrients.

Determining your body’s exact requirements can be challenging, but you can calculate macronutrient intake to see how much of each you need.

Order Supplements from Forrest Health Today

Our nutrition supplements include key macronutrients and compounds. Supplements are available to fuel your body, maintain health, and remedy various health conditions. To learn more, call 408-354-4262 or order online today.

Source:

https://www.sciencelearn.org.nz/resources/534-macronutrients

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The Secret to Better Sleep? Diet and Exercise

If you’re feeling tired, unfocused, and generally frazzled, it might be time to rethink your sleep schedule. Even if you think you’re getting enough sleep each night, your sleep quality might be poor if you are overweight or living a sedentary lifestyle.

Girl peacefully sleeping in the morning before waking up

Your body heals and restores itself during restful sleep cycles, so it’s important to get plenty of rest. Fortunately, many sleep issues can be resolved through diet, exercise, and even natural supplements for better sleep.

Exercise for Better Sleep

Research suggests that aerobic exercise can help you fall asleep faster and improve the quality of your sleep.1 You can experience these benefits without the need for strenuous exercise. A daily walk, hike, or yoga class could help you sleep better naturally.

Depending on your sensitivity to exercise, you might need to time your exercise appropriately. If exercising after work makes you too alert at bedtime, move your workout to the morning. A sunrise walk might be just the thing to start your day right!

Diet Tweaks for Better Sleep

While exercise may help you sleep soundly, the wrong diet can sabotage your slumber. Here are some dietary tips for better sleep:

close up shot of runner's shoes

  • Avoid large, heavy meals too close to bedtime.
  • Skip the alcohol—although it might make you feel sleepy, it interferes with sleep quality.
  • Caffeine junky? It might be time to cut back or at least limit your intake to morning hours only.
  • Have a light evening snack to avoid going to bed hungry.
  • Minimize your intake of spicy foods or other heartburn triggers.

Smart dietary adjustments and a steady exercise routine should also help you maintain a healthy weight. A recent study found that overweight adults spent less time in restorative sleep cycles than normal-weight adults.2

By developing healthy habits that help you optimize exercise, diet, and weight, you can expect to see a gradual improvement in sleep quality.

Nutritional Supplements for Restorative Sleep

In addition to lifestyle improvements, you might want to add natural supplements to aid with sleep quality. Two of the most researched and effective supplements are melatonin and valerian root.

  • Melatonin is a hormone produced by the pineal gland that helps your body regulate its wake/sleep cycle. When taken within an hour of bedtime, melatonin supplements can help you fall asleep faster and may also improve the quality of your sleep.
  • Valerian root is an herbal supplement that produces a natural sedative effect. Valerian helps you fall asleep faster by promoting feelings of calm and relaxation.

At Forrest Health, we understand the importance of a good night’s sleep. Please browse our top choices for natural sleep supplements.

If you are struggling with insomnia or need help determining the right dosage of sleep supplements, please reach out to Dr. Forrest or our team. We would love to help guide you on the path to better sleep and better help.

Sources:

  1. https://www.hopkinsmedicine.org/health/healthy-sleep/sleep-better/exercising-for-better-sleep
  2. https://www.sciencedaily.com/releases/2016/06/160610173612.htm
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How to Find Quality Supplements

Most adults in the United States take supplements of some kind, from multivitamins to homeopathic remedies. According to a 2017 CRN Consumer Survey, more than 170 million Americans, or 76 percent of the entire U.S. population, consume dietary supplements.

That represents a steady increase from 71 percent in 2016 and 68 percent in 2015.1 It also includes a diverse cross-section of society—men and women, older adults and young adults, athletes and those with physical disabilities.

Given the number of people who rely on nutritional products to improve their health, it should come as no surprise that the dietary supplement market has grown steadily over the past few decades, reaching $133.1 billion in 2016.

Unfortunately, not all products are created equal. Unlike prescription medications, nutritional supplements aren’t tightly regulated by the government.2 As a result, unscrupulous companies have flooded the market with vitamins, minerals, and herbs of inferior quality.

In the face of such lax standards, the questions become: How does one ensure quality? How do you know you’re getting the nutrition you need? How can you tell if the supplement you’re buying actually contains the ingredients listed on the label? How do you know if a product will interact with other drugs, herbs, or vitamins you’re taking?

In short, what should you look for in a supplement, and what should you avoid? Take a look at the following infographic to find tips on how to find quality supplements.

Sources:

  1. https://www.crnusa.org/resources/crn-2017-annual-survey-dietary-supplements
  2. https://www.crnusa.org/resources/crn-2016-annual-survey-dietary-supplements
  3. http://www.crnusa.org/CRN-consumersurvey-archives/2015/
  4. https://well.blogs.nytimes.com/2015/02/12/107141/

How to Find Quality Supplements Infographic

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Ease Menopausal Symptoms with Diet and Nutritional Supplements

Women typically reach menopause by their 50s, and the end of menstruation is characterized by the cease of regular periods, but frequently, it also begins an onset of unpleasant symptoms as the body adjusts to hormonal changes. Some women seek estrogen replacement therapy to ease their symptoms. However, a positive mental attitude, proper diet, and supplements for menopause can also help improve your quality of life.

Symptoms of Menopause

Menopause is most often associated with hot flashes. Occurring from the early stages of menopause to a year or two after menstruation ends, hot flashes are characterized by warmth or flushing of the face, sweating, chills, and rapid heartbeat. These typically begin suddenly and last for a few minutes.

Other signs of menopause include:

  • Mood swings
  • Difficulty sleeping
  • Anxiety
  • Depression
  • Memory lapses
  • Dry skin and hair
  • Vaginal dryness
  • Weight gain
  • Headaches
  • Stiff/achy joints

How Diet Can Help

A well-balanced diet and nutritional supplements can ease your symptoms and protect your health. Some of the most important nutrients are:

  • Calcium: A decrease in estrogen increases the risk of osteoporosis, but calcium helps maintain bone health so milk and other dairy products, dark-green leafy greens, and seafood in your diet can help.
  • Omega-3 fatty acids: These fish-oil-based antioxidants have cardiovascular benefits and a natural anti-inflammatory effect, and they also help maintain brain function.
  • Vitamin D: Good for the bones and heart, vitamin D also reduces your heart attack, stroke, high blood pressure, and allergy risk.
  • Vitamin E: An antioxidant, vitamin E protects your heart, eyes, and skin; for some women, it can also help reduce the symptoms of hot flashes.

woman is smiling for picture

Herbal supplements sold by Forrest Health can help fight the symptoms of menopause. One example is BioFem Transition. Taken in capsule form, it includes DHEA, a hormone found naturally in the body and that may decrease hot flashes and increase libido. Herbal ingredients include black cohosh for hot flashes, hops, ginkgo, and wild yam, which has compounds similar to progesterone and estrogen.

Other available products include:

  • Progesterone Plus Cream: The active ingredient is structurally identical to human progesterone; the compound is absorbed into the skin and bloodstream, bypassing the liver where it may be removed.
  • Natural Pro-Gest Cream: Suited for menstruating, menopausal, and post-menopausal women, it includes progesterone, sweet almond oil, organic virgin coconut oil, grapefruit extract, and citric acid.
  • Red Clover: An extract that has been shown to be effective in treating perimenopausal hot flashes and night sweats.
  • Women’s Symmetry: Includes essential vitamins and minerals as well as bioflavonoids to support connective tissue and uterine health.
  • Est-Adapt: Drops that contain USP Estriol—a form of estrogen, tocopherols that constitute vitamin E, and alpha-tocopherol. It can be used as an alternative to hormone replacements.

These are just a few products that can ease your symptoms and support overall good health. To find the best menopause supplements based on your needs, browse our products and place your order online. Call us at 408-354-4262 if you have any questions or need assistance.

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