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☘️ How Leprechauns Do It, Killer Vitamin D, The Art of Springing Forward
And what's the best time to drink coffee?
HBN Team
March 11, 2024
Mark here! Spring is almost here, we just sprang forward, and I’m starting to wear shorts even though we’re still having some cool days here on the Blue Ridge in Asheville, NC. There are lots of exciting changes coming at Healthy by Nature. One big one is that we’ve revamped our newsletter to help add more life to your years with weekly life-hacks and current health news. We’ve decided to name it HBN Health Guru™ because we want to empower you to take charge of your own health destiny- whether you’re flying solo and wanting to make the most of your day-to-day life, or working with a healthcare practitioner or coach to achieve your health goals.
We’ll only hit you up with the newsletter once a week, every Monday morning. Our goal is to serve you up content that you’ll want to start your week with.
Have thoughts on what you’d like (and not like) to see in the newsletter? We’d like to hear! Just reply to this email or send us one at [email protected]
-Mark
Highlights of this Week’s Edition
☕The Best Time of Day to Drink Coffee
🍔Recent Study: 32 Ultra Processed Foods You May Want to Avoid
☠️Man Killed by Vitamin D Supplement: What You Should Know
🇨🇭Recent Report: Melatonin is Sending Kids to the ER
😎Weekly Feature: 5 Things You Can Do To Adjust to Daylight Savings
🤓This Week’s Health Hack: Use Zeolite to Mitigate the After-Effects of Alcohol
🍲From Our Kitchen to Yours: Paleo-Friendly Orange Chicken Broccoli
 | ARE YOU A HEALTH GURU?What food has the highest concentration of Vitamin C? [ Answer at bottom of email ] |
Recent Breaking News
Man Killed by Vitamin D, Coroner Rules: What You Need to Know
After an 89 year old UK man dies, the local coroner rules that excessive Vitamin D was the cause. This really underscores the fact that even vitamin supplements should only be taken as suggested, by the product label of a reputable product, or by a qualified health practitioner. So many people hear about a supplement that can be helpful and start taking it in large amounts. More isn’t always better (Business Insider)
Ingestion of Melatonin by Children Linked to Increased ER Visits
A recent report released by the CDC last Thursday stated that there was a 420% increase in emergency room visits by children the last few years due to the ingestion of melatonin supplements. Usage of the supplement to help get a good night’s sleep has dramatically increased the last few years, and especially in kids, likely due to the popularity of melatonin gummies. Signs of melatonin overdose include irritability, headaches, stomach aches, severe drowsiness, and malaise. Our take: taking a melatonin supplement at appropriate dosages may be good for short term use and as a remedy for jet lag, but may not be the best long term solution for chronic sleep issues. (NPR)
This Just In: Junk Food is Bad for You. Really.
Findings from a recently published article in the British Medical Journal show that ultra-processed foods are linked to 32 adverse health effects and outcomes including Type 2 diabetes, cancer and cardiovascular disease. Find out more about which foods you may most want to limit or entirely avoid altogether (Euronews)
WEEKLY FEATURE
Saving Daylight & Losing Sleep: 5 Things You Can Do to Adjust to Daylight Saving Time
Dr. Sumi Says:
Having lived in the tropics, I never had to adjust my clocks twice a year as there is very little difference in daylight hours between winter and summer when we are so close to the equator. However, much like jet lag, I’ve come to realize the health implications of changing clocks twice a year. The good news is that there are things we can do to mitigate some of the impact that moving the clocks one hour forward has on our health and biorhythm. Although it’s helpful to plan and take steps ahead of the change, there are also things we can do the first week after we move the clocks forward so that the impacts are minimal. Click here to read the full article >
This Week’s Top Picks & Trends
The Best Time of Day to Drink Coffee (Hint: It’s Not Just After You Wake Up)
A good write up about why you may want to wait until late morning to have that first cup of Joe- that way you benefit from your natural morning cortisol levels, avoid the side effects of early morning, empty stomach-coffee-drinking, while still consuming early enough to avoid interrupting your shot for a good night’s sleep (RSVPLive)
Why Let Them Eat Cake When You Can “Let Them Eat Cornflakes?”
Kellogg’s CEO Gary Pilnick is pitching consumers to eat more cereal and “give chicken the night off.” It’s a dubious strategy if you’re looking to up your health and fitness game, but if you’ve been eating $18 Big Macs, maybe it’s as good of a strategy as any (CNN News)
Hype or Healthy?: A Closer Look at the Magnesium Trend on TikTok
Over the last several months, lots of people have been talking about magnesium supplements on TikTok. Magnesium in its various forms have a number of benefits for sure, supporting sleep, mood, stress tolerance, muscular function and performance, and bowel regularity- but not everyone needs to supplement to get adequate amounts in their diet (healthline)
This Week’s Health Hack
MITIGATE THE EFFECTS OF ALCOHOL CONSUMPTION BY TAKING ZEOLITE
Most of us know the negative impacts of binge drinking alcohol or chronic alcohol use. And despite recent statements attesting that no level of alcohol consumption is safe for our health, many of us will have a drink every now and then, especially during the holidays and days like St. Paddy’s Day. While drinking large amounts of alcohol is often associated with the dreaded morning “hangover”, some people are sensitive to alcohol even in small amounts. If you’re someone who is sensitive to alcohol, here’s a little trick to protect yourself and avoid the “morning-after” effects: try taking 5 grams of zeolite clinoptilolite before having a drink. Research and anecdotal evidence suggests that consumption of zeolite clinoptilolite can reduce blood levels of alcohol blood levels by 43% and can even mitigate the morning-after side effects after drinking the night before.
From Our Kitchen to Yours - Recipe of the Week
Paleo-Friendly Orange Chicken and Broccoli
(Serves 4, 20 minutes of prep time)
This recipe is a new addition to our kitchen and has become a favorite (except for a 13 year old in our house who is a broccoli skeptic). It’s low carb, gluten free, and is packed with many nutrients.
Ingredients:
2 Cups of cut or diced Chicken Breast (skinless and boneless)
1 tbsp Cononut Oil
¼ Cup Chicken Broth
2 Garlic (cloves, minced)
1 Navel Orange (zested and juiced)
1 tbsp Fancy Molasses
1 tbsp Tamari
½ tsp Red Pepper Flakes
8 cups Broccoli (chopped into florets)
1 ½ tsp Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
2 tbsp Sesame Seeds
STEP-BY-STEP
Dice your chicken breasts into 1 inch cubes. Melt the coconut oil in a large skillet over medium heat. Add in the chicken and saute until cooked through and browned (about 10 minutes).
In a small pan, stir together the chicken broth, garlic, orange zest, orange juice, molasses, tamari and red pepper flakes. Bring to a boil, then reduce to simmer. Simmer for 10 minutes, then pour it into the skillet over the cooked chicken. Mix well to coat and let simmer while you prepare the rest.
Lightly steam your broccoli then toss in olive oil and sea salt and black pepper to taste.
Turn the heat off of the chicken (the sauce should be cooked down and thickened by now. If it isn’t, simmer a bit longer). Divide the broccoli between bowls and top with the orange chicken. Sprinkle with sesame seeds and serve.
Bon appetite!
The answer to today’s Are You a Health Guru? is the Kakadu plum, having up to 2,907mg per 100 grams of the fruit. (Source: Healthline)
Top of the week to ya,
Mark & the Healthy by Nature Team
*Disclaimer: information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Healthy by Nature® does not endorse or provide medical, professional or licensed advice. We advise you to consult with a qualified healthcare practitioner for your individual health and fitness needs.
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