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Vitamin E Toxicity: Symptoms & Proper Dosage

by December 6, 2019

Vitamin E has incredible health benefits! You can tap into its antioxidant powers by eating a diet rich in its food sources and taking the right supplement. 

As with supplementing any nutrient, you want to be sure you’re getting the right amount. Taking more than you need isn’t necessarily better for you. This is the case with vitamin E.

Keep reading as I cover the benefits of vitamin E, the recommended dosage, the best forms and toxicity symptoms.

Healthy Foods That Provide Vitamin E

For a good dose of vitamin E, snack on almonds, sunflower seeds, brazil, pine and hazelnuts.  Need one more reason to eat an avocado a day? It’s packed with vitamin E!

Vitamin E is Best Known for:

Can You Overdose on Vitamin E?

The short answer is YES!

Following the recommended dosage is really important because your body absorbs and handles each vitamin differently. For example, fat soluble vitamins E, D, A and K, are stored in your body for longer periods of time. Water soluble ones, like vitamin C and B complex, are more quickly excreted through urine.

Since vitamin E (and other fat-soluble vitamins) can build up in your body, it’s possible to experience adverse health effects, or vitamin toxicity.

This scenario is rare, so don’t let it scare you away from consuming vitamin E. Vitamin toxicity occurs more commonly when extremely large doses are taken over a long period of time. Nonetheless, this is good information to know!

Symptoms of Vitamin E Toxicity

Again, vitamin E toxicity can be rare but here’s what to look out for:

  1. Bleeding – very high dosages of vitamin E can interfere with blood clotting. This risk is greatest when combining vitamin E and blood thinning medications.
  2. Nausea
  3. Diarrhea
  4. Stomach cramps
  5. Fatigue
  6. Muscle weakness
  7. Headache
  8. Blurred vision

So, What’s the Right Dosage? 

If you’re getting some vitamin E from your diet, most adults should only supplement between 150 and 200 IU per day. I don’t recommend taking more than 300 IU per day, unless working with your doctor.

IU stands for “International Unit” and is a way to measure fat soluble vitamins and other substances.

How to Choose a Vitamin E Supplement

If you’re not eating vitamin E rich foods regularly, it’s a good idea to take a supplement.  

Taking the right kind of vitamin E is critical to your health. Here’s what you should know:

1) Look for NATURAL (not synthetic) forms. Look on the label for:

    • “d-alpha-tocopherol” – this is the natural form that you do want.
    • AVOID “dl-alpha-tocopherol” – this is synthetic for that you do not want. Notice the “l” in the name is the only slight difference.

2) Look for one with ALL 8 compounds. The label should include:

    • 4 Tocopherols (alpha, beta, delta, gamma)
    • 4 Tocotrienols (alpha, beta, delta, gamma)

Of course, BodyManual has this all covered with my Full Spectrum E formula. You can see what the label should look like and review that product here.  

Alright, so now you know a lot about vitamin E and what TOO much looks like. If you’re ready to switch gears and learn about vitamin E DEFICIENCY, click here and I’ll see you then!


Buy The Right Form & Dosage Here

“Very good E vitamin! It really helped. You can see the difference on your skin. Also can be used external to solve all kind of skin problems in combination with other creams.”
Leslie Nurth⭐️⭐️⭐️⭐️⭐️

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Know Your Body – Know Your Health

Sugar and Cancer: Is There A Link?

by December 3, 2019

There’s no doubt about it – a high sugar diet is a direct invitation to poor health.

If you think of disease in terms of building a fire…sugar is the kindling that feeds the larger logs of chronic inflammation. This makes it easier for disease to “light up.”

The Sugar-Cancer Love Affair

Sugar deteriorates your health by encouraging insulin resistance, obesity, heart disease…and cancer. Actually, sugar is the preferred food of cancer cells!

To make matters worse, sugar strengthens cancer causing factors. It damages your cell’s mitochondria (the energy center) and DNA (how you develop and function). When these critical cell parts are weakened, disease moves in.

Be Proactive for Prevention

The leading causes of preventable cancers are:

  • Smoking – first or second hand
  • Obesity – caused by poor diet/excess sugar/carbs

A sugary diet can also lead to severe hormonal problems such as estrogen dominance. Having too much is an underlying factor in the development of breast cancer.

So, what’s your ticket to staying cancer free? You bet it’s a healthy diet and lifestyle!

Science Confirms the Truth Isn’t so Sweet

Numerous studies show the heavy link between sugar and cancer.

One study, done at the prestigious MD Anderson Cancer Center in Texas, demonstrated just how sugar accelerates cancer growth. This study on mice determined that fructose increased breast tumor growth and promoted the spread of cancer to other body parts. Even worse, it wasn’t just a few mice that were doomed – but 58% of them!

Further research shows that sugar stimulates cancer promoting signaling pathways.

This basically means that sugar teams up with cancer cells to help them communicate and take control.  

By the way, fructose is a natural sugar found in fruits, some vegetables and honey. It’s also made into sweeteners like table sugar or high fructose corn syrup. Don’t let the word “natural” fool you though. Your health depends on really restricting fructose in your diet. Avoid eating too many high sugar fruits and look out for added sugar on labels.  

Minimize Your Risk

The dramatic rise in cancer rates is not shocking when you consider the massive amount of sugar hidden in food products.

If you don’t read labels and know all of the sugar aliases, chances are you’re consuming much more than you think.

Tips for Reducing Sugar:

  • Eliminate grains
  • Avoid liquid sugar – soda, juice, energy drinks, alcohol
  • ALWAYS check labels – sugar goes by lots of names
  • Adapt a low carb diet
  • Skip processed foods
  • Eat plenty of healthy fat – salmon, avocado, coconut
  • Don’t overeat protein – your body converts excess to sugar (aim for 3 to 6 oz. per meal).
  • Use these healthy sugar alternatives
    • Monk fruit
    • Stevia
    • Xylitol – small amounts

Awareness Elevates Your Health

As more and more sugar is dumped into our food supply, you need to stay aware.

Sadly, even the food and drinks that healthcare facilities serve to chemotherapy patients are saturated with sugar.

The average American consumes 150 pounds of sugar per year! Cutting back on ANY amount can only help! Start by implementing ONE of my sugar reducing tips that seems easiest for you. Then, every month or two weeks (or sooner if you can), follow another tip.

This is how you “build” your health, one step at a time.

Get more support on how to spot and cut down on sugar here.

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7 Tips To Help You Avoid Holiday Weight Gain

by November 26, 2019

Ready or not, Thanksgiving marks the beginning of the six week holiday season!

As one of the biggest eating events of the year, this day sets the stage for an average weight gain of seven to ten pounds by Christmas!

Here’s the skinny on how to enjoy this highly anticipated holiday – without snowballing down the weight-gain hill.

1) Fast Before You Feast

The best way to transition into Thanksgiving day is with a fast. I know the idea of fasting on Thanksgiving (of all days) may sound like a complete conflict, so I’ll explain…

On the Wednesday evening before Thanksgiving, eat your last meal at 7 p.m. Then on Thursday, wait until about 11 a.m. to eat breakfast. This gives your body a full sixteen hours of rest from handling any food. This also gets your hormones into fat burning mode!

2) Move Before You Eat

Kickstart your metabolism and plan some movement on Thanksgiving morning. Go for a walk, jog, bike, or do some yoga. Movement while you’re fasting, and before your first meal, enhances your ability to burn fat the rest of the day. Exercising with others is a great way to stay motivated, so check if your community has a turkey trot or other type of race – they are lots of fun!

Note: if you’re not accustomed to fasting, keep your pre-breakfast activity light!

3) Let Fat Break Your Fast

After exercising, and only when you feel hungry, eat breakfast. The more you can delay eating, the longer your fast will be, and the more health benefits you’ll receive. 

Your first meal should be a high-fat, low-carb one. Forget the toast, pancakes or oatmeal and go for eggs, avocado, bacon, salmon, or a superfood shake that is fat and protein dense. I like to make mine with leafy greens, full fat coconut milk, almond butter, and a handful of berries.

4) Handle Apps Like A Pro

We all know the eating frenzy begins well before the turkey hits the table. Some easy ways to avoid blowing your belt are: 

  • load up on veggies – plain or with a dairy-free dip
  • focus on fat and protein
  • avoid or limit cheese – raw (unpasteurized) and pasture raised (grass fed) cheese is the healthiest
  • stay hydrated and alcohol free

If you’re hosting or bringing a dish, try serving-up a few of these easy, but healthy appetizers:

  • guacamole with veggies
  • bacon wrapped shrimp or scallops
  • smoked salmon
  • olives

5) Enjoy The BIG Meal With Little Impact

Yes, it’s possible to enjoy the big meal with little impact.

Turkey and vegetables should take up the majority of your plate. Go for sweet potatoes instead of white ones, but ditch the marshmallow topping! They’re called sweet potatoes for a reason, so enjoy their natural sweetness! If you must have stuffing, make your own gluten-free version with lots of added veggies.

6) Skip The Sweets 

You’ve made great choices so far, so do the same with dessert! Try to skip it all together and have herbal tea instead. If you do indulge, make it a low carb, gluten and dairy-free option.

Tip: You can find lots of healthy recipes by Googling “paleo” or “keto desserts”.

7) Help Your Gut Help YOU Avoid Holiday Weight Gain 

Holiday or not, if you’ve hit the big 4-0, you should be taking digestive enzymes with every meal. 

Why are digestive enzymes so important? Because they help break down food so you can absorb its nutrients.

Unfortunately, poor food choices and the natural aging process leaves most people enzyme deficient. If you often feel bloated, gassy or tired after eating, you most likely are not breaking down food properly. 

While some foods naturally contain enzymes, if they are cooked or exposed to high heat, the enzymes are destroyed. Of course, you can get enzymes from eating a raw diet. But let’s face it, most of our food is cooked …and reheated multiple times.

That’s why supplementing with digestive enzymes is something I recommend for just about everyone.

They can help:

  • break down food for better digestion
  • increase nutrient absorption
  • reduce post meal bloating, gas and fatigue
  • strengthen your immune system
  • aid detoxification (less disease)
  • contribute to cellular energy

Check out BodyManual’s Digestive Enzymes, which contain 12 different enzymes in one capsule! 

Since healthy digestion is so critical, it’s worth noting that many people have a condition called leaky gut, which is common in those who eat gluten and too many refined carbs. It occurs when the gut lining becomes damaged and permeable. 

Even though leaky gut is common, it’s a dangerous condition – especially since most people don’t know they have it and continue to fuel the fire! 

When you have leaky gut, undigested food particles, bacteria and other food toxins actually leak out of your digestive tract and into your bloodstream. As you can imagine, this causes all sorts of health problems, including:

  • poor digestion
  • food allergies
  • obesity
  • autoimmune conditions
  • some forms of cancer

You can prevent further damage to your gut by establishing a healthy diet, which usually starts by eliminating gluten and limiting grains.

To address the damage that has already been done, I developed a product called Leaky Gut Support. It contains specific nutrients that support gut health and repair. 

You can learn more about the signs and symptoms of leaky gut here.

In short, try to make better food choices starting now. Don’t wait until after Thanksgiving day to start! The more consistent you are in making proper food choices, the better your future health will be. When your health is strong, you can afford to indulge on special occasions.

Have a happy and healthy Thanksgiving!


Start Breaking Down Food Today!

“These supplements have changed my life!!!! I take 3 to 4 before I eat anything and it helps me digest my food. I am somebody who is had IBS my entire life who has suffered with digestive issues my entire life and these help make my life so much easier”
Annie M.⭐️⭐️⭐️⭐️⭐️

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Unsuspecting Places You’ll Find Gluten

by November 21, 2019

Remember in a previous blog I recommended you eliminate gluten from your diet? In this blog, we’ll look at how to do that. 

The first step is to learn where gluten is found. The second is to learn some good alternatives.

To put it simply, gluten is not a healthy protein to consume – for anyone. Here’s why…

Gluten Sensitivity is Probably More Common Than You Think

No doubt you’re aware that a gluten-free diet has become pretty popular in the last 10 years. That didn’t happen just because it’s trendy. It’s because many people report that they simply feel healthier without gluten – even those who don’t have celiac disease. Eliminating gluten gives the body a rest from the irritation that gluten causes. This supports the theory that gluten intolerance and gluten sensitivity are very common. In fact, talking to my colleagues and considering tens of thousands of lab results, it’s clear that the percentage of people with gluten intolerance or gluten sensitivity showing up in lab testing is increasing. It might even be approaching 50%. Furthermore, many other people who don’t show up in tests as having gluten problems still feel much better without it in their diet.

So eliminating gluten from your diet is a good idea whether you test positive for an intolerance or not.

If You Have Celiac Disease…

Eliminating gluten is vital to your health and is the only treatment option. You don’t ever want to eat any gluten if you hope to have complete and long-term healing. You simply must eliminate it from everything you eat and drink. No exceptions. It’s too damaging to your health to be lazy about this.

With celiac disease, your hope is that the small intestine can heal and the body can begin to absorb nutrients properly. 

Peek-a-boo, Gluten – We See You

Believe me, gluten hides in a lot of unsuspecting products. Look very, very carefully at the following:

  • Cosmetics
  • Medications
  • Dietary supplements (none of the supplements I recommend contain gluten, but you need to check others)
  • Alcohol
  • Fried foods
  • Sauces
  • Marinades
  • Dressings
  • Convenience meats – like cold cuts and hotdogs.

Be a Label Geek – Really

When shopping, you have to read labels. But the tough part is that the labels often hide gluten under a different name. Even the simple word “wheat” needs to be considered. Trust me, some people don’t always make the connection that wheat has gluten in it. 

There are over 50 different terms that mean a product contains gluten. I cover those common names in this video.

To make things a little easier, the FDA has a standard gluten-free labeling protocol. A manufacturer may label an item gluten-free if the product does not naturally contain gluten or if gluten has been removed and no more than 20 parts per million of gluten remain.

20 parts per million is important if you have celiac disease, because under 20 parts per million is considered “safe” for your condition. But it’s debatable. It only takes a tiny amount of gluten in some people to cause a reaction. So, if you find that you don’t feel well on food that naturally contains gluten, but is labeled gluten-free, it’s probably that either you’re super sensitive to gluten and you can’t tolerate even small amounts or you’re sensitive to some other ingredient, such as corn, soy, or whatever else is in the product.

Note: A wheat-free label does not mean the same thing as gluten-free. Many other grains contain gluten, not just wheat. I cover the grains that contain gluten in this video.

So, What Should You Eat?

Your best bet is to eat a diet composed of whole foods that are naturally gluten-free.

For snacks, consider pumpkin seeds, sunflower seeds, pecans, macadamia nuts, and walnuts. 

For proteins, choose grass-fed meat and wild seafood that’s not breaded or marinated. And remember that the serving size of your protein should be about three to five ounces (for most people). Too much protein can cause other problems in the long term. Eggs are always gluten-free. Organic pasture-raised eggs are the best choice.

Eat lots of organic veggies and a small amount of organic low glycemic fruit.

Some Great Gluten Alternatives

Instead of wheat flour, use coconut, almond or tapioca flour.

Replace soy sauce with coconut aminos. It tastes almost the same.

To replace pasta, try making noodles from zucchini. Or buy sweet potato noodles. If you really want to feel like you’re eating a full-on Italian meal, bake spaghetti squash and top it with marinara meatballs (gluten-free, of course). 

Riced cauliflower and cauliflower mash are great replacement foods. Use them in place of rice and mashed potatoes. They pack all the nutrients of cauliflower without the starchy carb spike.

Does “Gluten-Free” Automatically Mean Healthy?

I’ll throw in this last tip for my dad, who once asked me if the gluten-free beer in the health store was good for him…

Sorry, Dad. No. Just because something is labeled gluten-free does not mean it’s healthy for you. Unfortunately, gluten-free products are often packed with other junk that you don’t need, including sugar, corn chemicals, and other grains.

Now you know how to look out for gluten, its aliases, and its hiding places. Feel free to get more info from my other videos and blogs, especially about eating an overall healthy diet. Please share the knowledge with others, so they also can be aware of how to avoid gluten.


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Know Your Body – Know Your Health

Veteran Health: A War Zone of Challenges

by November 11, 2019

BodyManual would like to acknowledge and honor all veterans and members of the armed forces. We feel deeply grateful for the enormous sacrifice that our veterans have made to secure our freedom.

Facing a War Zone of Challenges

There are more than 18 million veterans living in the United States, and the majority of them have been exposed to really hazardous conditions; air pollutants, radiation, chemicals, excessive noise and vibration from heavy equipment.

The impact of this exposure reaches well beyond their time of service and creates adverse long-term health effects. Between the stress of deployment and a dangerous environment, it’s no wonder veterans are prone to devastating health issues like depression, chronic pain, insomnia and addiction.

In fact, medical records reveal that 1 in 3 veterans are diagnosed with at least one mental health disorder.

Depression and insomnia are the two most common health issues veterans face.

Nutrition To The Rescue

The good news is that nutritional therapy is an effective way to ease depression and insomnia. An anti-inflammatory and nutrient dense diet will further support proper healing and body function. This means avoiding sugar, processed foods, refined grains, conventional dairy and unhealthy fats. These all create an inflammatory response in your gut and brain and increases your risk for disease.

Magnesium – The Mineral King!

Magnesium is a major mineral that most people are deficient in. This is really concerning since it’s involved in over 600 reactions in the human body. Getting enough magnesium is absolutely vital to your health!

It calms the nervous system, lessens the impact of stress, and targets symptoms like depression and insomnia. By promoting relaxation, proper muscle function, and better mood, magnesium helps you wind down at night and transition into restful sleep.

Become Magnesium Rich!

The best food sources for magnesium are avocados, brazil nuts, salmon and leafy greens.

Need a treat? A small amount of high-quality dark chocolate is a good source too!

Magnesium is also the key nutrient in BodyManual’s Body Calm. Who couldn’t benefit from less stress and better sleep? This makes Body Calm one of the most recommended supplements…for everyone!

Sleep Has Special Powers

A lack of quality sleep lays the groundwork for health problems. Your mental state, immune system, ability to recover, even the pace at which you age, all depend upon sleep quality. 

It’s No Secret, Nutrition Influences Sleep Quality

BodyManual’s Vitamin Zzzz formula promotes the body’s natural sleep cycle. It contains nutrients like B6 and 5-HTP that naturally support the sleep hormones, serotonin and melatonin.

You’ll also find magnesium and calcium, minerals necessary for good sleep, and herbs like valerian root and passionflower that promote relaxation.

Prescription sleep aids can make you feel drowsy, and even worse, interfere with your breathing at night.

Common side effects include numbness and tingling, memory loss and stomach pain.

They really seem to cause more harm than good.

BodyManual Can Help!

You’ll find both Body Calm and Vitamin Zzzz in BodyManual’s online shop.

Use them in the evening and let us know what you think!

You can hear more about how magnesium eases depression and the link between diet and mental health by subscribing to the BodyManual YouTube channel.

You can also see these videos at BodyManual.com.

Once again, thank you veterans, and we wish you peace and good health!


Learn More About Body Calm

“Seem to be an easy source for the body to access. (I’ve had issues in the past getting a quality magnesium supplement that actually HELPS my body.) Follow instructions. Definitely will order this product again. – Good price for helpful supplemental nutrition”
Kumar E⭐️⭐️⭐️⭐️⭐️

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Will Eating Eggs Raise Your Cholesterol?

by November 7, 2019

Eggs and Cholesterol – Is There A Link?

Eggs have long been demonized as a food that increases cholesterol. Is that really true?

No! It’s completely false – and always has been. Eating one to two eggs per day will NOT make your cholesterol levels go up, so forget that myth. The truth is, eggs are essentially a perfect food.

Trust The Real Science

A recent study in the American Journal of Clinical Nutrition showed that the group of study participants that ate 12 eggs per week experienced no negative effects on their total, cholesterol triglycerides or blood sugar levels. The other study group ate two eggs per week. Of the two groups, the one that ate 12 eggs per week felt more full after breakfast and less hungry throughout each day.

The study concluded that eating a healthy high cholesterol food like eggs does not lead to high lipid levels. Numerous other studies have backed the conclusion that cholesterol coming from the diet does not cause blood cholesterol problems.

All this research evidence has caused a change in the US dietary guidelines. There is no longer a dietary cholesterol intake limit. 

Eggs Are a Complete Protein …And Then Some!

Eggs, specifically yolks, are considered a quality source of protein. You can get all eight essential amino acids from eggs.

They’re also a great source of healthy fat!

Eggs even contain lutein and zeaxanthin, which are important for your eye health. To top it off, eggs are a great source of vitamin B12.

Getting The Most Out Of Eggs

First, buy healthy eggs. Specifically, you need to buy organic pasture-raised eggs. They must be labeled with those words. For more on the different types of eggs, check this blog out.

As for preparation, the less you cook your eggs the more nutrients you preserve. Eating them raw, poached, or soft boiled – so the yolk is runny – keeps more nutrition intact.

If you want to go with a raw egg, hiding it in a smoothie is way easier than drinking one raw. Trust me on that. I actually tried the raw thing for a few months as a kid after I saw the wrestler Hulk Hogan do it. It used to take me like 20 minutes to get three or four eggs down. Now I just put them in a smoothie or minimally cook them.

Try to Avoid Scrambled

Unfortunately, scrambled eggs are actually the worst way to cook them. This is because when the fat in the yolk meets the iron in the egg white, an oxidation reaction occurs. Consuming the egg in this state can cause inflammation, which can damage the DNA and proteins in your cells.

Like I said above, it’s better to eat raw or very lightly cooked eggs.

However, if the only way you will eat them is scrambled, then cook them as lightly as you can tolerate.

Don’t Raw Eggs Contain Bacteria?

If you’re a bit freaked out by the prospect of eating raw or undercooked eggs because of a concern about harmful bacteria, you should know that conventional farms are way more likely than local organic farms to produce eggs that carry harmful bacteria like salmonella. This is because the conventional farms use antibiotics to control disease, and this practice encourages bacteria to morph and become resistant. 

Just another reason to buy organic pasture-raised eggs.

Eating Cholesterol Doesn’t Always Increase YOUR Cholesterol

To sum up – if it wasn’t clear earlier – even the government is now stating that the consumption of high cholesterol foods doesn’t increase cholesterol in the body. That means, from a cholesterol viewpoint, you can safely enjoy things like eggs, as well as butter, red meat, and bacon. 

Just please be sure to choose animal products from animals that are organic, pasture-raised, grass-fed, and raised without antibiotics and hormones. If you buy eggs labeled organic pasture-raised, you’ll have the right ones.

Check out some of my other blogs and videos where I cover how you should limit your protein intake to between three and six ounces per meal, for most people.

If this blog/video has been helpful to you, please hit the subscribe button on my YouTube channel and you’ll get plenty more healthy nutrition tips from me.

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