Health Blog
Health Blog
Natural sleep solutions for better rest and recovery
Waking up truly rested can be a luxury for many of us. For the body and mind, it is as important as air, water, and food. Good rest and recovery can be a true miracle cure. Here are some of the benefits of good sleep Better and more stable mood. Increased learning and performance ability both physically and mentally. Increased creativity & social skills. Reduced secretion of stress-related hormones. Stronger immune system. Reduced inflammation in the body. Stable blood sugar and better metabolism. Less craving for sweets and caffeine. Better muscle building and reduced fat storage. Reduced risk of a wide range of diseases including cardiovascular diseases, diabetes, and depression. The body repairs and restores itself when we sleep well, and there is no substitute or shortcut to gain these benefits. You probably know yourself how it feels in both body and mind when you are rested compared to when you haven’t had the rest you really need. At the same time, it can be a puzzle to find time to rest properly in our connected society. How to create more space for good sleep 8 hours – without pressure Most people feel best by sleeping at least 5 “sleep cycles” lasting about 90 minutes each – that is about 7.5 hours in total. Note that this is 7.5 hours of actual sleep, which means you need a minimum of 8 hours in bed to have time to fall asleep and wake up in a relaxed way. An important aspect of being able to rest deeply is not to make sleeping a performance. If you have trouble falling asleep or if you wake up in the middle of the night, it’s okay. Just lie still with your eyes closed and rest. Don’t make a problem out of it. Optimize your bedroom An optimal bedroom is cool, dark, and quiet. Is there anything you can upgrade in your bedroom to make it more “sleep-friendly”? For example, you might need to get blackout blinds. The ideal sleeping temperature is somewhere between 14 and 18 degrees Celsius, so make sure to air out the bedroom and turn down the radiator a bit before going to bed. Light during the day – dark in the evening Our brain and hormone system react to all types of light sources and try to adapt to them. Therefore, we feel best by getting as much sunlight as possible during the day, and minimizing direct light in the eyes during the last 1-2 hours before we go to sleep. In practice, this means: Spend at least 30 minutes outdoors around midday. Turn off all screens (phone, computer, tablet) at least 1 hour before you plan to fall asleep. If you absolutely must use your computer or phone, we recommend installing a blue light filter or buying glasses that can block blue light. Exercise early in the day We sleep better if we move regularly. But at the same time, we sleep worse if we exercise too late in the evening. So the simple solution is to try to exercise as early in the day as possible. Take it easy with stimulants Coffee and black as well as green tea stimulate the central nervous system and boost our energy. This can be useful during the day, but in the afternoon and evening it’s not what the body needs. Even cocoa and chocolate can stimulate us too much in the evening. Meditate It is extremely helpful to have some kind of routine that helps you release stress and tension, especially in the evening. This could be meditating for a while, doing gentle yoga, listening to a relaxation tape, listening to beautiful music, taking an evening walk, having a warm bath, doing a foot bath, or reading a relaxing book. What is your best way to unwind after a long day? Spend time with people and animals you like Being with animals is very relaxing. Also with people close to us with whom we can relax. Ask for a massage or give a massage. Both are equally rewarding as blood circulation increases, muscle tension decreases, and the body’s own pain-relieving hormone endorphin is released, making us feel good. Reduce your time with bad news It is important to know what is happening in the world, but we all tend to get worked up about things. Right now, the Coronavirus is a stress factor for many. If you notice that it stresses you, decide to only look it up at most once every other day. Supplements & herbs for better sleep There are a number of herbs and nutrients that support the body’s ability to relax and rest. Here are several products we like: – Nattplus is an excellent supplement with Inositol, Chamomile extract, Lemon balm extract, Magnesium, and L-theanine. – L-theanine is an amino acid that promotes relaxation. Good for counteracting stress. – Magnesium helps the body relax quickly. – Tao in a bottle is a supplement with L-theanine and adaptogenic herbs. – Lemon balm is an excellent herb to help the body unwind. It also prevents anxiety and is called the Heart’s Delight. – Chamomile has traditionally been used for its calming properties. It makes a nice evening tea. – Tulsi / Holy Basil is an Ayurvedic herb used to prevent and manage stress. It calms our nerves. – Reishi is a Chinese herb said to bring peace of mind. – Moringa is a plant that supports relaxed sleep. – Glycine is an amino acid that can support relaxed sleep.
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10 simple eating habits for better health in everyday life
Are you eager to upgrade your eating habits but don’t know where to start? Here are my top ten habits to give both body and mind the nutrition they need to feel good – today, this spring, this year, and long after. 1. Smoothies Smoothies are an easy way to increase your nutrient intake with both fresh ingredients and selected supplements like organic protein, algae, or grass juice powder. They are quick to make and perfect as breakfast, a snack, or a post-workout boost. One tip is to chew while you drink your smoothie to activate enzymes in your mouth that help you absorb the nutrients. A good smoothie starts with a good blender. Our most popular is Omniblend, which definitely offers the best blending value for money if you ask me. 2. Juice more! Drinking freshly pressed juice can be one of the best habits you can have in your daily life. You can make your own or buy fresh, cold-pressed juice at a juice bar or health food store near you. Vegetables are great for juicing because you get a lot more nutrients that way. Think about how much faster you can drink 500g of carrots or celery compared to the time it takes to chew them. There are many good juicers on the market that cold-press juice if you want to start making your own juice at home. 3. Make your own plant-based milk Homemade plant-based milk is cheap, simple, and healthy. Just blend water with seeds, nuts, or rice/oats and strain it, and you have a nutritious drink that also works well as a base in smoothies, soups, or as a side for muesli. Some of our favorites are almond milk, hemp milk, tiger nut milk, and cashew milk. You only need a good blender and a nut milk bag to get started! You can find a nut milk bag here. 4. Start sprouting Sprouts contain up to 30 times more nutrients per gram than their fully grown relatives. It’s like a natural, living supplement with many health benefits. Growing your own sprouts is extremely cheap compared to buying ready-made ones, but of course, it takes some time – especially if you’re not used to it. Our favorite sprouts right now are broccoli, sunflower, and radish. What are your favorites? Click here if you want to stock up on sprouting seeds or get sprouting equipment. 5. Swap chips and candy for raw snacks An easy tip to improve the quality of your food is to choose snacks made from healthy ingredients. For example, by replacing regular chocolate with raw chocolate or regular chips with raw chips. Both are easy and fun to make at home, but are also available ready-made, of course. Here is a fun recipe for raw chips: Kale Chips 2 liters of washed and shredded kale2-4 tbsp olive oil1 tsp saltJuice from half a lemon Instructions: Massage the kale with olive oil, salt, and lemon juice until it softens. You can also add vegan-friendly nutritional yeast if you want a "cheesy" flavor. Spread the coated kale evenly on trays. Dry in a dehydrator for about 12 hours at 42 degrees Celsius. If you use a regular oven, reduce the time by about 1-2 hours. When the chips are really crispy, they are ready. 6. Eat the colors of the rainbow A simple rule of thumb when shopping for food is to try to include as many of nature’s colors as possible. Green, purple, orange, red, and yellow all signal that the food is rich in antioxidants and phytonutrients. It’s easy to find all these colors in the plant kingdom: in vegetables, fruits, and berries – try to eat different varieties every day! Colorful chia puddings colored with various antioxidant-rich powders are an excellent way to get these nutrients into your diet. 7. Clean water We are made up of about 70% water. The quality of this water therefore plays an important role in our health. A good start to the day is to drink a large glass of lemon water. It can also be a good idea to invest in a good water filter to ensure that your water does not contain any substances you don’t want to consume. Here you can see our water filters. 8. Enjoy and appreciate your food No matter what you eat, we recommend that you enjoy it and appreciate your food. Enjoyment and gratitude have many health benefits. This is especially true if you occasionally treat yourself to food that may not be “optimal” from a nutritional perspective. According to, for example, Deepak Chopra, presence and gratitude for the food we eat are almost as important as what the food contains. Worth thinking about! 9. Breathe Sometimes we forget that our absolutely most essential nutrient, which we cannot survive more than a few minutes without, is air. Being aware of both how we breathe and the quality of our indoor air can therefore give us great health benefits. Practicing breathing exercises from yoga or other traditions is a good idea for most of us. Another tip is to improve the air at home with a Humio Humidifier, which can also lift the mood with pure essential oils in the home. 10. Calm Don’t rush when you eat, be present, and don’t do too many other things. Try just eating your food and enjoying it sometimes. Creating a calm and harmonious moment around your food makes a big difference for digestion and nutrient absorption. Just think about how it feels to be relaxed when you eat compared to maybe rushing to eat a sandwich on the go. Both your body and mind will thank you for the little extra care you give yourself when you take the time and space to relax in connection with your nutrition. And remember to chew!
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Strengthen your immune system naturally with the right nutrition
When I was little, I was often sick. Colds, tonsillitis, ear infections, etc. I had penicillin treatments several times a year. I was told I was born with a "weak immune system" and was an "ear child." "Nothing to be done about it, you just need to be careful for the rest of your life." As an adult, I developed other problems. With my stomach. I experienced stress. More colds. Sinus infections that wouldn’t go away. Allergies. I didn’t like this, and decided to study nutrition and lifestyle medicine. Do you know what I discovered? That no one is born with a strong or weak immune system. It’s something you develop. There is no "weak constitution," only weakening situations. And those can be changed! If you’re not happy with your level, you can simply raise it. Nowadays, I am a long-term healthy person. Maybe a cold once a year instead of once a month. I haven’t had a sinus infection or needed antibiotics in over 15 years. I have a strong immune system and at my last visit to a naturopath, I was told I had a "strong constitution." How did I do it? Of course, it wasn’t something that happened overnight. There is no miracle cure or miracle diet that fits everyone. Instead, I believe in a long-term transition to a life with good food and nutrition, clean water, functioning digestion, movement and exercise, stress reduction, care for myself and others, and meaningfulness in what I do. Everything matters, both physical and mental health. This is the real answer I want to give when, as a nutrition advisor, I get the question: "Help, I’m sick, what should I do now?" Being sick is a symptom of a lifestyle that isn’t optimal for you. Taking a supplement or medicine that removes the symptoms doesn’t work in the long run. It won’t truly help you, deeply. A real transition takes 1-2 years to make. But if it means one-tenth as many sick days for the rest of your life, maybe it’s worth it? Nutrition & The Immune System When it comes to nutrition, there are some basic pillars we will look at here: Nutrition for the immune system Our immune system needs fundamental nutrients to function well. The top nutrients are vitamin D, vitamin C, and zinc. These can be good to supplement if you want to build a strong system. Balance in the gut flora Good bacteria that keep unwanted bacteria away. That’s why they are sometimes called "the body’s first defense." Do you need to boost your stomach with healthy bacteria? Herbs that "train" the immune system Medicinal mushrooms like Chaga, Reishi, and Cordyceps help inform the body’s T-cells (i.e., the cells that kill unwanted bacteria and viruses) on how to proceed. This is something that takes time and can be done long-term. In other cultures, these herbs are used throughout life to keep the body strong and resilient. Take a closer look at our healthy mushrooms. Herbs that give T-cells ammunition To eliminate unwanted guests, the body also needs "ammunition" in the form of substances that are toxic to viruses and bacteria but not to the body’s own cells (or the gut flora). This naturally exists in a certain group of herbs. Some of our favorites are garlic, olive leaf extract, oregano oil, pau d’arco. Avoid disruptive substances You are obviously not stronger than your weakest link. If you habitually consume substances that disrupt the immune system, it cannot function properly. This may seem obvious, but it bears repeating: Avoid or minimize white sugar, dairy products (especially with mucus formation and cough), white bread and pasta (gluten), cereals, French fries, chips, as well as artificial additives and flavorings. Eat plenty of: Vegetables, sprouts, fruit, berries, seaweed, seeds, gluten-free alternatives like quinoa and buckwheat, i.e., natural and nutritious food without additives. Vegetables are always best and don’t burden the system but allow the body to handle viruses or bacteria. There are many opinions about diets and health, but one thing 99% agree on is that vegetables are good. I hope this can be helpful and inspiring. Don’t hesitate to get in touch if you have questions about what might suit you!
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Spirulina - nutrient-rich algae with health benefits
Spirulina is a blue-green freshwater algae and one of the oldest life forms on Earth. In the ancient Maya and Aztec cultures, it was highly valued for its healing and strengthening effects and was widely used as a dietary supplement. It was believed that this “food of the gods” provided quick energy and increased the body’s resistance and strength. Spirulina has also been used as a source of nutrition since ancient times by the African Knembu people. What is spirulina good for? Spirulina provides a broad spectrum of nutrients with many benefits. Its cell walls contain no cellulose, which allows the nutrients to easily pass through the intestinal wall and be utilized by our cells. Spirulina’s impressive nutritional content is easily absorbed. Spirulina contains complete and easily digestible protein (all essential amino acids), carbohydrates, minerals, vitamins, gamma-linolenic acid, chlorophyll, phycocyanin, antioxidants, and SOD. How much spirulina should you take? Since spirulina is a food, the dosage is individual. There is no exact recommended daily intake. However, the most common recommendations range from 1 teaspoon up to a couple of tablespoons per day. If you haven’t tried spirulina before, we recommend starting with one or two teaspoons and possibly increasing the dose if you feel you want or need to. But keep in mind that it is more important to get a little good nutrition every day than to take large doses occasionally. A good way to ensure you get some spirulina every day is to include it variably in your diet. Here are 5 of our favorite spirulina recipes. Are there any risks or contraindications with spirulina? We often get questions about whether there are dangers in taking spirulina. Is spirulina diuretic? Blood-thinning? Can you take spirulina when pregnant or breastfeeding? Can you take it with certain medical conditions? Spirulina is not diuretic in the way that, for example, coffee or tea is. It is also not directly blood-thinning, but some nutrients found in spirulina can contribute to making the blood more fluid over time. In most cases, this is a desired effect but is also why people on blood-thinning medication should consult their doctor before taking spirulina. Regarding taking spirulina when pregnant or breastfeeding, there are no studies showing it to be harmful, but we would still not recommend experimenting with new nutritional sources if you have not used spirulina with good results for a long time before pregnancy. If you have any of the following health conditions, you should consult your doctor before taking spirulina: – If you are taking blood-thinning or immunosuppressive medication.– If you suffer from phenylketonuria (since spirulina contains the amino acid phenylalanine).– If you have hemochromatosis (a disease that leads to excessive iron levels in the body). Two of our favorite spirulina brands Glimja’s own Spirulina from a reputable manufacturer in the USA. It is of the highest quality as it is grown in a very remote location in America, in southeastern California, far from cities. This powder therefore contains no chemicals, herbicides, or pesticides. 2. Pure Hawaiian Spirulina Pacifica was founded in Kailua-Kona, Hawaii in 1990 by Dr. Gerald Cysewski, an expert in microalgae and carotenoids. Their mission was and is to harness the benefits of microalgae to improve health and well-being. Their algae farm is located on the pristine Kona coast on the Big Island of Hawaii. The microalgae farm was carved out of land that was once a barren lava flow. There they now have freshwater ponds where they cultivate spirulina, utilizing the natural resources around them: abundant warm sunlight, clean deep seawater, and freshwater. The freshwater comes from aquifers (water naturally filtered through lava rock) and they add about 5% deep seawater (from 600 meters depth) to provide unique trace elements in the final product. They have a special technique they call Ocean Chill Drying™ – a system that eliminates oxidation and damage to carotenoids, enzymes, and other nutrients that can occur with conventional drying methods. This system dries the spirulina in just 3-7 seconds. It is based on very cold, deep seawater to restore moisture and uses less than one percent oxygen to preserve the phytonutrients.
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Energizing autumn routines for work and everyday life
Autumn is approaching, and for most people, that means work or studies are starting up again. Hopefully, you have had time to unwind over the summer and recharge your batteries. So how can you make the most of this and get a start to the autumn that ensures your energy lasts? Focus on framing your everyday life with a routine that gives you plenty of energy through movement, nutrition, and recovery. Kickstart with a pleasant morning routine Set your alarm clock early, but allow yourself to wake up slowly so your body can maintain calmness. Wake up your body Start by drinking a glass of lukewarm lemon water, then sit comfortably and meditate for a while or do deep breathing exercises. Finish with gentle stretching, yoga, dry brushing, or a cold shower. This awakens and activates circulation and the body's systems, such as the lymphatic system and the body's natural detox. Wake up your mind Now it’s time to wake up your brain. Brew a cup of Lion's mane tea and take your brain-boosting supplements that I recommend here. Sit down and read a book that is stimulating and engaging. It can be related to your work or studies and boost your motivation. If you don’t want to read a book, you can also activate your brain by learning new words in a foreign language, acquiring new knowledge, solving sudoku, doing memory training, or other activities you enjoy. Breakfast Then it’s time to get ready for the day. If you’re not doing intermittent fasting, you can whip up a super smoothie or cook porridge with super berries and anti-inflammatory spices and take your supplements. Now you can also enjoy your cup of coffee if you like to have one in the morning. Feel free to pimp it with a little splash of C8 oil. If you want an extra boost with your coffee, you can use Four Sigmatic’s instant coffee, which contains cordyceps and chaga. Get your day going Start your work or studies by first making a checklist of what you need to do during the day. Don’t make it too long. Set a few key points that you must do, and the rest should be tasks you do if you have time. Then start working. Take breaks with leg stretches for at least five minutes every hour. You can also use this time to drink a glass of water to keep your brain sharp. Lunch break and afternoon At lunchtime, it’s good if you can take a walk to get some fresh air or maybe do some yoga or stretching. Maybe you even have the opportunity to do a workout? Then eat food that keeps your blood sugar stable. The afternoon continues in the same spirit as the morning. A nutritious snack and maybe a second cup of mushroom coffee can be just right. Before the day ends, go through the checklist you made in the morning. Evaluate what went well and what you need to do or improve tomorrow. Take a few deep breaths and finish your work/studies for the day. Leisure time Eat a nutritious dinner and take your evening supplements. Then fill your free time with things you enjoy. Exercise, time with family and friends, rest, watch comedy shows or other things you like, take a walk, do crafts, talk with someone, and take time for yourself and your partner. Wind down by writing in a gratitude journal or at least reflect on what you are grateful for from the day. Then finish by reading a relaxing book, preferably fiction. Go to bed on time so you get 7-8 hours of sleep. Be flexible You don’t have to follow everything to the letter. Create a schedule that works for you! What your schedule should give you is energy to work or study effectively and enthusiasm for family and leisure time. Some things that can improve your sleep and help you rest properly are to avoid having a TV, computer, phone, or other technology in the bedroom. Enjoy your weekend On weekends, you don’t need to follow your schedule. Focus on recovery and spending time with family and friends. Enjoy sleeping in, but try to keep your bedtime and wake-up time no more than 1.5 hours later than usual. Keep your schedule relatively unplanned, but maintain regular meals. Do your breathing exercises every day and exercise if it feels good. Now you are ready for autumn!
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The story of The Organic Lab - Sustainable superfoods
Today, we mainly know The Organic Lab as one of the best producers of vibrant superfood powders. Their colorful vitamin-packed powders have been frequently seen on social media, where they are used to create everything from blue smoothies to cakes in all the colors of the rainbow. But when The Organic Lab, or Kokosbowls as they were called then, was founded in 2018, they had a completely different plan. The company was founded by Juliana, who together with her husband wanted to contribute to positive change in Indonesia by using their good relationships with local artisans. The idea was to purchase handmade coconut bowls from Indonesia, sell them in Sweden, and give all profits back to the artisans and communities in Indonesia. But as their social media accounts grew, they noticed an increased demand for superfoods. It wasn’t long before every customer who bought coconut bowls also asked for the colorful powders shown in the pictures. Juliana explains that superfoods had long been a part of her life for various health-related reasons. At ages 15 and 19, she was diagnosed with cancer and had to undergo several difficult surgeries and treatments. “The treatments often took such a toll on me that I couldn’t manage to eat any solid meals, so I started drinking smoothies. But the doctors said I wasn’t getting enough vitamins and that I would need to be hospitalized if I didn’t manage to eat more. So I decided to fill my smoothies with even more vegetables and fruit, but in powder form, to boost them with even more nutrients. Sometimes I could mix up to 10-12 different powders in each smoothie, which definitely helped me with my recovery.” Juliana Juliana herself is from Spain but grew up in Brazil, where superfoods like acai, graviola, and pitaya were part of the everyday diet. When she later moved around the world as an adult, she discovered that most people didn’t know about these superfoods, nor had the opportunity to buy them in their raw form. So, driven by her own passion for superfoods and customer requests, the big project of producing the colorful powders began. But it’s not an easy job, and the amount of work behind each new product is perhaps what sets The Organic Lab apart from other brands. Sometimes it can take several months to find the right producer, Juliana says. They may have switched from coconut bowls to colorful powders, but the passion for supporting local farmers and contributing to sustainable social development remains at the heart of the company. All farms in The Organic Lab’s network are small-scale and carefully selected based on their sense of quality, fair working conditions, and love for what they do. They work very closely with both farmers and local communities in, among others, Brazil, the Philippines, and Chile. But it’s not just social sustainability that is the focus; environmental awareness is equally important. Since the beginning, they have worked with sustainable packaging, and very recently they succeeded in meeting the requirements to have their bestseller, Pink Pitaya, classified as organic. In connection with the launch of the super powders in 2018, they also changed their name to The Organic Lab. “Today, we are so used to stuffing ourselves with medicines developed in labs that we have completely forgotten the natural ‘medicine’ we can get from fruits and vegetables, which heal us from the inside. The name The Organic Lab was a way for us to show that it is possible to get all the important nutrients from nature’s own lab.” Juliana In just two years, they have managed to build a shining company that spreads health, creates jobs in the South American countryside, and inspires other companies to follow their sustainable path. We at Glimja are proud to sell their products and look forward with excitement to following their continued journey.
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Meaningful intentions for the new year - 4 simple steps
We often write a “to-buy list” when we go to the store, or a “to-do list” when we go to work. This way, we can make sure we get everything done or bought that we need that day. But what about a “most-important-to-me” list? A list that ensures we focus on what matters most during the new year! Has this year given you more appreciation for life? Then make sure to make the most of 2023! We usually spend New Year’s Eve (or the day after New Year’s Eve) on a very simple but powerful New Year’s exercise that helps us reflect on the past year and make the most of the new one. You can do it together with someone or on your own. It was actually through such an intention exercise that ClearLife.se (now Glimja.se) was born during New Year’s ten years ago. Who knows what might happen next in your life? Step 1 Write down 3-5 things (or more) that you appreciated about the past year that you want to bring with you into 2023. It might feel difficult given the circumstances, but take your time. Maybe you got to spend more time with your children, got to know yourself better, or found a new hobby? Choose the very best things from 2022 that you would like to see more of in the future. Take some time to really feel what these things mean to you. Step 2 Take a moment and think about each thing (write it down if you want):– How would life look if you put this more at the center in the coming year?– What is the best thing that could happen then? Step 3 For each thing you want more of in 2023, write down 3-5 practical things (or more) you need to do to make sure it happens. Maybe you need to schedule time, start meditating, save money, book a meeting with someone, change jobs, talk about your feelings, say no, etc. Step 4 Put the list somewhere you can see it. If you want, you can update it regularly during the new year and check off the practical things as you do them. If you want and have time, a nice addition is to make a “vision board” where you cut, paste, and paint a picture of how you will feel and how your life will look when you have more of these things in your life. Take what you like from this article and make the process your own. Feel free to share with us how it goes!
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Practical tips for remembering your supplements
Do you have trouble taking your supplements? Maybe you forget to take them or find it hard to swallow capsules. Then this article is for you! Read our best tips on how to take your supplements every day. Which supplements do you need? The first step is, of course, to choose which supplements you need. It’s not always the easiest, but we are here to help you. A good start is to read our article “The five most important supplements we take every day” here. If you then have questions about what is right for you, we are here to answer your questions via chat, email, and phone! How do you take them most easily? The second step is to consider which form of supplement you should choose to take them most easily. Here is a brief overview of different supplement forms and their pros and cons. Tablets & Capsules A common form that is easy to remember and easy to bring to work or on a trip, for most people. The most common downside is that large capsules can be hard to swallow. One way around this is to open the capsules (or crush the tablets) and mix them into food or drink. However, some supplements have a very strong taste, which can be a challenge. Liquid form Liquid supplements are a good solution if you have difficulty swallowing capsules. It’s a simple and effective way to get your nutrients. One downside is that some need to be stored in the fridge and don’t last as long as other forms once opened. This can also make them a bit harder to remember to take since they can’t be left out on the table or in the pantry with other supplements. The taste can be a pro or con depending on the type of supplement and personal preference. Powder form Many supplements, especially superfoods, come in powder form. This is a very good solution for many because you can mix it into drinks, porridge, or other types of food. Many powders taste good and have the advantage of adding flavor to smoothies, porridge, etc., while others are not as tasty, which can be a downside. Of course, taste preferences are individual. A “complete solution” – supersmoothie! A great way to get many of your supplements in one go is to create your own “supersmoothie” with all the ingredients you feel good about! For example, take a green powder, various herbal extracts, the contents of a few capsules, maybe a protein powder, and throw everything into the blender with some berries, perhaps almond milk and/or fruit. It can easily become a routine for breakfast or a snack if you manage to create a tasty recipe! Remembering your supplements Last but not least, you need a way to remember to take your supplements. Unfortunately, they have no effect if they just sit on the shelf or in the fridge. A good thing to remember is that supplements are like any other habit; it takes a little effort at first, but once it becomes a habit, it will happen automatically – just like brushing your teeth. Morning routine An easy way can be to have a morning routine that is the same every day. Then it quickly becomes a habit. For example, taking your supplements with breakfast or in the form of a supersmoothie. That way, you have at least one daily moment packed with nutrition. Dinner It’s optimal if you remember to take supplements at dinner as well. Some nutrients pass through the body quickly and need to be replenished often for optimal levels. This applies, for example, to vitamin C, B vitamins, and many herbs. Evening routine Some supplements like magnesium, calming herbs, or certain probiotics work best if taken in the evening. Most of us already have an evening routine when we brush our teeth, read something, maybe drink herbal tea or water. If you take any of these supplements at the same time, it will soon become an easy-to-remember habit. Weekly pill organizer A solution to avoid thinking about your supplements every day is to have a “pill organizer” that you fill with the supplements you need to take daily. They come in different sizes for different needs, some divided by times of day for those who want to go all the way with that method. Together If you live in a family or a shared household, one way to remember your supplements is to take them at the same time as others in the house. When someone takes out their bottle, you are automatically reminded to take your own supplements. If you have trouble remembering, maybe ask your partner or family to remind you?
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Comparison of liquid zinc: Taste, price, and content
Do you find it difficult to know which supplement to choose? Today we will compare three different supplements with liquid zinc. Which is the best value and how does the taste differ in the various products? What is zinc? Zinc is a metallic element and an essential mineral found in every cell in the body. It is part of hundreds of enzymes in the body that affect the formation of the body's materials such as bones, teeth, cartilage, connective tissue, skin, hair, and nails. But zinc is also found in high concentrations in the eyes, brain, adrenal glands, reproductive organs, thyroid, liver, and kidneys. Zinc is important for digestion, vision, hearing, and taste and is also needed for sperm production, immune defense, and wound healing. Zinc is essential for cell division, cell growth, cell repair, and is needed for insulin release. In recent years, it has been established that zinc also has a restorative function in connection with colds. We excrete extra zinc during infections, stress, and intense workouts. Since zinc is not stored in the body, we depend on an adequate daily intake. Symptoms of zinc deficiency Zinc affects the entire body. Depression, reduced concentration, low sperm count, low testosterone levels, and delayed wound healing are other signs of zinc deficiency. Common skin changes caused by zinc deficiency include acne, eczema, skin cracks, boils, rosacea, and psoriasis. If the body does not have enough zinc, you may notice it through: Weakened sense of smell and taste Delayed wound healing and skin problems Hair loss and brittle nails Impaired night vision Exhaustion Depression Increased susceptibility to infection and diarrhea Significant weight loss and muscle cramps If you are curious about what zinc is and how it works in the body, you can read more at Morotsliv. Zinc forms Zinc supplements are available in all imaginable forms. Tablets, powders, capsules, lozenges, liquid form, and ointments. Zinc supplements come in forms such as zinc histidine, zinc picolinate, zinc bisglycinate, zinc gluconate, and finally zinc sulfate, which should be taken on an empty stomach and are among the most common forms in supplements. The recommended dose should not be exceeded. Supplements should not be used as a substitute for a varied diet. Liquid zinc or zinc pills By choosing liquid zinc as a supplement, you avoid tablets and capsules. Tablets require some form of binder to hold them together so they don’t crumble. Capsules often consist of cellulose or gelatin, which is unnecessary and can cause varying sensitivities. Additionally, both tablets and capsules can be difficult to swallow. With liquid zinc you avoid those worries. Liquid zinc taste test A taste test with zinc sulfate heptahydrate is a good way to evaluate zinc status, since taste buds are controlled by zinc-dependent enzymes. The taste experience is assessed after holding 1/2 tablespoon of zinc sulfate diluted with a sip of water in the mouth for 10–15 seconds. Strong, unpleasant taste immediately after intake means the person has good zinc levels and zinc stores. Moderate metallic taste indicates a moderate zinc deficiency. A somewhat sweet or astringent taste indicates fairly long-lasting or serious zinc deficiency. If it tastes like water, it indicates severe and long-lasting zinc deficiency. Test of three different liquid zinc products I have familiarized myself with three different liquid zinc products available in Glimja's range. They are Alpha Plus, Mary Ruth’s, and Vimergy's zinc sulfate. Alpha Plus Zinc Sulfate Liquid Zinc from Alpha Plus is a liquid zinc supplement made from zinc sulfate and a good budget option. Adult dosage: 5 ml provides 15 mg zinc daily. Should be diluted with about 1/2 dl water. Contents per daily dose: 15 mg zinc. Ingredients: Water, zinc sulfate. Contents per bottle: 250 ml, 50 servings. Manufacturer: Alpha Plus, Sweden. Price: 199 SEK Mary Ruth's Ionic Zinc Mary Ruth's Ionic Zinc is a liquid zinc supplement in the form of zinc sulfate. Adult dosage: 3 ml (6 pumps of the dropper) per day with food – should be diluted with about 1/2 dl water. This provides 11.25 mg zinc daily. Dosage for children & young adults: Young adults (11-17): 3 ml per day. Children (4-10 years): 3 ml per day. Children (2-3 years): 0.8 ml (1 pump) providing 3 mg zinc per day. Contents per daily dose (3 ml): 11.25 mg zinc (as zinc sulfate). Ingredients: Zinc sulfate, organic glycerin (from mustard seed), and purified water. Contents per bottle: 120 ml, approx. 40 servings. Manufacturer: Mary Ruth's, USA. Price: 269 SEK Vimergy Zinc Vimergy's Zinc is a liquid dietary supplement of zinc sulfate. Dosage adults: 2 droppers = 2 ml. This dose can be taken 1-2 times per day. Contents per daily dose: 2 droppers twice a day provide 15 mg zinc. Ingredients: Zinc sulfate, organic vegetable glycerin (from flaxseed base), purified water, organic apple juice. Contents per bottle: 100 ml, 25-50 daily doses. Manufacturer: Vimergy, USA. Price: 389 SEK Evaluation What these three have in common is that they contain zinc sulfate, which is the form best absorbed on an empty stomach with a little water. They are also free from citric acid, alcohol, corn, and harmful ingredients. The taste If you want to test your zinc status, Alpha Plus zinc sulfate is a good option for doing the taste test, as it contains nothing but zinc sulfate and water. The taste therefore depends on your own zinc status. Mary Ruth’s contains glycerin, which gives a sweeter taste and is therefore suitable if you are sensitive to flavor. Vimergy has the best taste thanks to the apple juice and is therefore probably the most appealing flavor-wise for many. The price Alpha Plus zinc sulfate has the lowest price at 199 SEK. An excellent budget alternative to Vimergy's zinc sulfate. Mary Ruth’s zinc sulfate is priced at 269 SEK, in between the other two in price range. Vimergy offers a premium option at 389 SEK with the best taste. My favorite & advice My winner is Liquid Zinc from the Swedish brand Alpha Plus. The reason is that if needed, I can test my zinc status with the taste test since the product has no other flavors than zinc. This allows me to lower my dosage if I notice the need is lower and increase it again when the situation changes. Since the product comes in a larger bottle and is made in Sweden, it also has less environmental impact and less waste. But if the most important thing for you is to get your zinc and if you are sensitive to flavors, then Mary Ruth's zinc sulfate can be a good option. Slightly cheaper than Vimergy and better taste than Alpha Plus. Or Vimergy's zinc sulfate which definitely has the best taste.
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7 alternatives to Cat's Claw (Kattklo)
A common question we occasionally receive is whether we sell Cat's Claw, also called Kattklo or Uncaria tomentosa. Unfortunately, this herb is classified as a medicine in Sweden and therefore cannot be sold as a dietary supplement or natural remedy. Therefore, we have compiled a list of supplements and herbs that have similar properties to Cat's Claw. If you feel uncertain, you are warmly welcome to contact us with your questions. Natures Answer Oil Of Oregano Natures Answer Pau D'arco Inner Bark Extract Vimergy L-Lysine, 270 capsules Alpha Plus Monolaurin Global Healing Iodine – Detoxadine Nascent Iodine, 30 ml
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Comparison: The 3 Best 5-MTHF Supplements on the Market
Today, there is much talk about vitamin B9, also called folate, folic acid, or 5-MTHF. The vitamin that is so important for many functions in the body. To avoid unnecessary confusion, we will start by clarifying the differences between these terms. What is folate? Folate is a group of naturally occurring, water-soluble forms of vitamin B9. It is one of our important B vitamins that we need to get every day. We find folate in green leafy vegetables such as cabbage, broccoli, asparagus, but also in citrus fruits, bananas, beans, and several other foods! Keep in mind that folate is heat-sensitive and easily destroyed by heating. If you have difficulty raising your folate levels, it is probably not enough to just eat folate-rich foods. It can be due to illnesses and genetic factors that make it difficult to metabolize folate from food, so folate supplements may also be needed. What is folic acid? Folic acid is what is often referred to when talking about vitamin B9, but it is a synthetic, water-soluble form commonly found in dietary supplements. Although folic acid can be easily absorbed in the intestine, some people have trouble metabolizing folic acid from supplements. The folic acid form can even inhibit methylation and block natural folate. It is an enzyme, the DHFR enzyme, that is blocked by folic acid. Today, it is common to have disturbances in the MTHFR gene that prevent folic acid from being used by the body until it is converted to folate. A DNA test can tell you what your genes look like. Overdosing on folic acid, especially when taken as a supplement, can cause sleep problems and irritability. Some may lose their appetite or feel nauseous. What is 5-MTHF? 5-methyltetrahydrofolate, or 5-MTHF, is a natural form of vitamin B9 and the most biologically active form. It is easy for the body to absorb and use and has therefore become popular in supplements recently. Research suggests that 5-MTHF is more effective as a supplement than folic acid. The simplest way to solve the problem with folic acid is to use 5-MTHF supplements that do not require a series of chemical reactions for your body to use it properly, since 5-MTHF is already bioactive. Folate can also mask damage to the nervous system caused by B12 deficiency-related blood disorders, but 5-MTHF does not. Health benefits of folate and 5-MTHF It is especially important that pregnant women get plenty of folate early in pregnancy, but also some time before becoming pregnant, as folate is needed for the fetus's nervous system development and reduces the risk of neural tube defects in the fetus. Men should also ensure they are not deficient in folate before and while trying to conceive. (It takes about 3 months for a sperm to be ready for ejaculation.) The beneficial effect is achieved with a daily intake of at least 400 µg (= micrograms) of folic acid for three months before and at least three months after fertilization. Folate also contributes to normal amino acid synthesis, normal blood formation, normal homocysteine metabolism, and the normal function of the immune system. Additionally, it can reduce tiredness and fatigue. It is difficult to determine on your own if you have a folate deficiency. Your nutrition therapist has tests to establish this. Just like with all other individual B vitamins, you get the best effect if you also take a broad-spectrum supplement of the entire family of different B vitamins. Here you can read about how it is used therapeutically at Morotsliv. Helhetshälsa EKO-Folsyra is a Swedish product from Helhetshälsa, a plant-based, active folic acid supplement consisting of 500 µg methylfolate (that is 5-MTHF) from organic spinach. EKO-Folsyra comes in 60 vegetable capsules with a dose of 500 µg. The dosage for adults is 1 capsule per day with food. The capsule can be opened and the contents sprinkled on food or drink. The ingredients in this are organic inulin from Jerusalem artichoke (Helianthus tuberosus) and organic spinach extract (Spinacia oleracea L.). The vegetable capsule is made of cellulose. Contains traces of citrus and coconut. Vimergy The American brand Vimergy contains 5 mg folate as 6S-5-methyltetrahydrofolate. It also contains 500 µg vitamin B12 as 50% methylcobalamin and 50% adenosylcobalamin. It is good to combine 5-MTHF with vitamin B12, as large doses of 5-MTHF can mask a vitamin B12 deficiency. But B12 also helps increase folate absorption. The recommended dosage for adults is 1 capsule once a day, and since a bottle contains 60 capsules, it lasts for 2 months. This contains 6S-5-methyltetrahydrofolate, methylcobalamin, adenosylcobalamin, and the capsule made of cellulose. The folate comes from the glucosamine salt of (6S)-5-methyltetrahydrofolate, which is a patented form of highly bioavailable methylfolate structurally analogous to the reduced and active form of folate. Thorne In the American brand Thorne, we find 5 mg folate as L-5-methyltetrahydrofolate and 2 mg L-leucine. Thorne's products are naturally free from soy and gluten and are made without unnecessary additives or preservatives. The recommended dosage for adults is 1-2 capsules per day with food, and since a bottle contains 60 capsules, it lasts 1-2 months. Other ingredients are the capsule made of hydroxypropyl methylcellulose (from coniferous trees), microcrystalline cellulose (stabilizer), and silicon dioxide (filler). Similarities and differences All three contain active and easily absorbed forms of 5-MTHF and all have cellulose-based capsules. Thorne's capsules are smaller, but all can be opened and sprinkled over food if you do not like swallowing capsules. Helhetshälsa's has the lowest dosage, making it excellent for both men and women planning pregnancy. Most start with 500 µg – 1 mg of 5-MTHF for normal use, as the optimal daily dose is 400–800 µg. Certain circumstances may require 1-5 mg or more. Thorne's and Vimergy's supplements contain 10 times more 5-MTHF than Helhetshälsa's and also have other added nutrients. Vimergy is a good option if you have a vitamin B12 deficiency, and Thorne is suitable for those who want to build muscle thanks to the L-leucine content. Who should NOT take 5-MTHF? Avoid 5-MTHF if you are allergic to folic acid in crops or multivitamins (skin rash, chest tightness, or difficulty breathing). Talk to a nutrition therapist, functional medicine practitioner, or doctor if you have previously been diagnosed with B12 deficiency, if you have bipolar disorder, or if you are on medication. If you are pregnant, breastfeeding, or trying to conceive, you can also ask for advice to determine the appropriate dose. Remember to keep supplements out of reach of children and not to exceed the recommended dose. Supplements should not be used as a substitute for a varied diet. During pregnancy, a multivitamin/mineral for pregnant women is also recommended.
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Complete guide to celery juice - tips and common mistakes
Celery juice is a powerful juice that has spread like wildfire and become hugely popular. Many people have been helped with health problems through celery juice, and understandably, many questions arise about how to best use celery juice to feel good. In this article, we try to summarize what is important to consider to make celery juice work for you, as well as common mistakes to avoid. How do I do a celery juice course? The basic recommendation is to drink 4.7 dl (16 ounces) of freshly pressed celery juice on an empty stomach every morning. You can either do this as a course for 30 days or for as long as you want. Many choose to drink celery juice daily as often as they can – for the rest of their lives. In some cases, it is recommended to drink more than this – up to 9.5 dl per day, either all at once or divided between morning and afternoon. The important thing is to drink 100% pure and freshly pressed celery juice, at least 30 minutes before breakfast and/or before dinner. It is fine to drink lemon water 30 minutes before, and it is recommended to eat a (preferably fat-free) breakfast about 30-40 minutes after the juice. A few points that are important to remember: Drink only pure, undiluted celery juice with no other ingredients – not even water (or ice). Do not eat or drink anything else before or within 30 minutes after. Preferably drink the juice in the morning; either on a completely empty stomach or 30 minutes after a glass of lemon water. Drink the juice freshly pressed if possible. If not, you can store it in a sealed glass jar in the fridge for up to 24 hours – but it will be less potent. Preferably do this every day for at least 30 days to truly experience the effects of celery juice. How do I make celery juice? Pressing fresh celery juice is very easy. All you need is a slow juicer or a high-speed blender. Take a bunch of organic celery, cut off the "bottom," and rinse the celery stalks under running water. 2A. If you have a juicer: Run the stalks one at a time through the machine. Feel free to strain the juice through a tea strainer or similar to remove any fibers or bits. Drink immediately! 2B. If you have a blender: Cut the celery into 2-3 cm pieces. Put them in the blender and blend until it becomes a liquid. Do not add water or anything else. Then strain out the fibers through a nut milk bag or a fine kitchen sieve. Drink immediately! Frequently asked questions and answers Which juicer is best? If you have a juicer or a blender at home – use it! Drinking celery juice is always best. That’s the simple answer. If you are looking for a new juicer and want the best one specifically for celery, we have a few points to consider here. A so-called "slow juicer" is the best category of juicer to use. They are quieter than centrifuges or blenders and produce more (and in our experience tastier / less bitter) juice from celery. The Omega Juicer MM900HDS is a good and affordable juicer specifically for celery, but there are some considerations we think you should think about before buying. The MM900HDS is not optimal for many other fruits and vegetables, although it works for those as well. Then the Omega Juicer MM1500 is better for you if you want an all-in-one juicer. It has the same celery function as the MM900 but is better for juicing and mashing other fruits, nuts, and vegetables. With an MM1500, you can even make ice cream, pasta, nut butter, nut milk, baby food, and much more. Slow juicers with twin gears (such as Angel Juicer or Greenstar Elite) are, in our opinion, the absolute best juicers available. They are even more efficient and produce a fantastic, clean juice from virtually all fruits, vegetables, and leaves – including celery. They also tend to last a very long time and have fewer issues over time compared to other options. The downside, of course, is that they cost more and take up somewhat more space in the kitchen. Do I have to use organic celery? Celery is one of the vegetables with the most pesticide residues from conventional farming. So organic is definitely best. If for some reason you can’t get organic celery, you can buy conventional and wash it thoroughly before you How do I best store my celery? Celery is best stored in the fridge and protected from excessive air circulation. If you buy celery in a store, it is often packed in plastic bags which helps to extend its shelf life. You can also store them in the vegetable drawer at the bottom of the fridge to protect them. This way, fresh celery can last up to two weeks in the fridge. I don’t like the taste – what can I do? One reason for this could be that you have a strong need for detox and that the celery juice kick-starts this process. This can make the taste seem bitter or unpleasant. One way to get past this is to start gently; drink 100 ml the first day and slowly increase up to 470 ml or more as it becomes easier to drink. The bitter and slightly sharp taste that can occur can also be influenced by the type of celery: If you have celery with thin stalks and lots of leaves, the flavor tends to be sharper. One solution is to look for thicker celery next time you shop, and to cut off the leaves before juicing. One last thing we’ve noticed is that the same celery tastes different depending on how we juice it. In a blender, the flavor is often sharper than in a slow juicer. Are there any alternatives to celery juice? Not really. But if you can’t get celery or don’t have access to a juicer – for example when traveling – there are other drinks that are said to offer some similar health benefits and are definitely better than nothing. Here is a short list: Lemon water: Half a lemon or lime squeezed into 5 dl of water. A good start to the day whether or not you have access to celery juice. Cucumber juice: Cucumber gives a very mild, beneficial, and hydrating juice. Easy to make in a juicer or blender. Ginger water: Grate a few cm of ginger and let it steep in 1 liter of water overnight. Then strain and mix with lemon and raw honey. Aloe vera water: If you have access to fresh aloe vera, you can scoop out about a 5 cm piece and blend the gel with 5 dl of water. Specific advice for those using an Omega Juicer to make celery juice If you have an Omega MM900HDS or Omega MM1500, here is a small reminder list to get the most out of your juicer: Make sure the celery cap with the green rubber ring is properly installed. If it is on backwards or in the wrong place, it can fall out or interfere with juicing. Feed the celery slowly so the machine can keep up, one stalk at a time. Let most of the juice drain out before pushing in more. Use the reverse mode if you see it clumping together. Use chilled celery straight from the refrigerator for best results. The setting on the celery endcap is important: Start by turning the celery cap just a few cm clockwise so that it is secured to the mount; this gives the least resistance for the fibers to come out. If you want to increase juice extraction, you can gently turn the endcap counterclockwise to increase resistance for the fibers to come out. NOTE: If the pressure gets too high, the press housing can become warm, which can damage both the juice and the machine. In that case, try turning clockwise to reduce resistance.
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