Posts Tagged ‘healthy fats’
10 Most Popular Superfoods – What is a Superfood? Looking for the Light Blog
Posted on: November 5, 2025
Here’s an easy to read and helpful article from “Looking for the Light” blog on the “Top 10 Superfoods.” What is a superfood? You’ll find out! This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
The foods you choose each day have a direct impact on how you feel, your energy levels, and even how well you sleep. With so many diets and food trends, the key is to focus on balance and personalization.
The right foods for your health and lifestyle are the ones that nourish your body, fit into your daily routine, and leave you feeling better and more energetic.
The Foundation: Carbohydrates, Proteins, and Fats
Carbohydrates, proteins, and fats are the three main nutrients your body relies on for energy and repair. Choosing the right sources makes a big difference.
- Healthy carbohydrates Vegetables and fruits are the healthiest carbs you can eat. Chose ones that you enjoy and eat at least twice as many veggies as fruits. Other good carbs include brown rice, potatoes, oats, quinoa, sweet potatoes, and beans.
- Desserts, white flour, white rice, sugar, and concentrated fruit juices can spike one’s blood sugar and lead to energy crashes. The whole-food carbs above can provide good fiber and steady energy to support digestion and health.
- Healthy proteins such as salmon and other fish, meat, chicken, turkey, eggs, natural cheeses, and Greek yogurt, help to build muscle, keep you full longer, and stabilize blood sugar.
- Healthy fats like avocado, olive oil, coconut oil, pumpkin seeds, sunflower seeds, and all types of nuts, are essential for brain health and hormone balance.
Adding these foods to your meals, one at a time, or eating them separately, can help you notice how each affects your energy and mood. A food journal is a useful tool to track which foods leave you feeling satisfied and which may cause adverse effects.
Diet and Sleep: Calcium and Magnesium
What you eat can also affect your sleep. Calcium helps the brain produce melatonin, the hormone that regulates sleep, while magnesium calms the nervous system and supports deeper rest. Foods like spinach, broccoli, pumpkin seeds, sunflower seeds, almonds, yogurt, and cheese are excellent sources. (Stick to the veggies and seeds if you are dairy intolerant).
To see what works best for you, introduce some of the above mineral-rich foods, one at a time, and record how it impacts your sleep in a journal. Sleep mineral supplements can also be used. For these, its best to stick to a 2 to 1 ratio, meaning it contains twice as much calcium as magnesium in the supplement. Vitamin D and zinc are also good minerals for improving sleep.
Matching Your Diet to Your Lifestyle
Your daily routine often determines how easy it is to eat well. For those with busy lifestyles, portable whole-food snacks can prevent eating fast foods and having energy crashes. Good options include a banana with almond butter, apple slices with cheese, carrot sticks with hummus, or a handful of cashews or almonds. These balance protein, fiber, and healthy fats to keep the energy steady.
Foods That Help or Hurt Energy
Everyone’s body responds differently to foods, which is why journaling is so valuable. Many people feel energized with colorful fruits and vegetables, lean proteins, and slow-digesting carbs like oats or brown rice. In contrast, sugary drinks, fried fast food, bakery items, and too much caffeine or alcohol often leave people sluggish or restless.
Putting It All Together
The best diet isn’t about strict rules but about learning which foods truly work for you. By balancing carbohydrates, proteins, and fats, eating sleep-supportive minerals, keeping whole-food snacks on hand, and limiting energy-draining foods, you can design a way of eating that fits your lifestyle and helps you achieve the greatest health possible!
This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
***** Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had chronic insomnia for a long time. Surprisingly, I received the Sleep Minerals II and began taking it and found this thing really works. In the past if I ever got a good night’s sleep I’d say ‘I slept like a baby’, but that’s the wrong comparison. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”
References
- National Institutes of Health, Office of Dietary Supplements. Calcium – Fact Sheet for Health Professionals. Updated March 24, 2022. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
- National Institutes of Health, Office of Dietary Supplements. Magnesium – Fact Sheet for Health Professionals. Updated March 24, 2022. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Harvard T.H. Chan School of Public Health. The Nutrition Source: Healthy Snacks. 2021. https://www.hsph.harvard.edu/nutritionsource/healthy-snacks/
- Sleep Foundation. Nutrition and Sleep: How Diet Affects Rest. Updated June 24, 2022. https://www.sleepfoundation.org/nutrition
10 Most Popular Superfoods – What is a Superfood? Looking for the Light Blog
Posted on: August 29, 2025
Here’s an easy to read and helpful article from “Looking for the Light” blog on the “Top 10 Superfoods.” What is a superfood? You’ll find out! This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
What are the Right Foods for Your Health and Lifestyle? How to Customize your Eating
Posted on: August 29, 2025
The foods you choose each day have a direct impact on how you feel, your energy levels, and even how well you sleep.
With so many diets and food trends, the key is to focus on balance and personalization.
The right foods for your health and lifestyle are the ones that nourish your body, fit into your daily routine, and leave you feeling better and more energetic.
The Foundation: Carbohydrates, Proteins, and Fats
Carbohydrates, proteins, and fats are the three main nutrients your body relies on for energy and repair. Choosing the right sources makes a big difference.
- Healthy carbohydrates Vegetables and fruits are the healthiest carbs you can eat. Chose ones that you enjoy and eat at least twice as many veggies as fruits. Other good carbs include brown rice, potatoes, oats, quinoa, sweet potatoes, and beans.
- Desserts, white flour, white rice, sugar, and concentrated fruit juices can spike one’s blood sugar and lead to energy crashes. The whole-food carbs above can provide good fiber and steady energy to support digestion and health.
- Healthy proteins such as salmon and other fish, meat, chicken, turkey, eggs, natural cheeses, and Greek yogurt, help to build muscle, keep you full longer, and stabilize blood sugar.
- Healthy fats like avocado, olive oil, coconut oil, pumpkin seeds, sunflower seeds, and all types of nuts, are essential for brain health and hormone balance.
Adding these foods to your meals, one at a time, or eating them separately, can help you notice how each affects your energy and mood. A food journal is a useful tool to track which foods leave you feeling satisfied and which may cause adverse effects.
Diet and Sleep: Calcium and Magnesium
What you eat can also affect your sleep. Calcium helps the brain produce melatonin, the hormone that regulates sleep, while magnesium calms the nervous system and supports deeper rest. Foods like spinach, broccoli, pumpkin seeds, sunflower seeds, almonds, yogurt, and cheese are excellent sources. (Stick to the veggies and seeds if you are dairy intolerant).
To see what works best for you, introduce some of the above mineral-rich foods, one at a time, and record how it impacts your sleep in a journal. Sleep mineral supplements can also be used. For these, its best to stick to a 2 to 1 ratio, meaning it contains twice as much calcium as magnesium in the supplement. Vitamin D and zinc are also good minerals for improving sleep.
Matching Your Diet to Your Lifestyle
Your daily routine often determines how easy it is to eat well. For those with busy lifestyles, portable whole-food snacks can prevent eating fast foods and having energy crashes. Good options include a banana with almond butter, apple slices with cheese, carrot sticks with hummus, or a handful of cashews or almonds. These balance protein, fiber, and healthy fats to keep the energy steady.
Foods That Help or Hurt Energy
Everyone’s body responds differently to foods, which is why journaling is so valuable. Many people feel energized with colorful fruits and vegetables, lean proteins, and slow-digesting carbs like oats or brown rice. In contrast, sugary drinks, fried fast food, bakery items, and too much caffeine or alcohol often leave people sluggish or restless.
Putting It All Together
The best diet isn’t about strict rules but about learning which foods truly work for you. By balancing carbohydrates, proteins, and fats, eating sleep-supportive minerals, keeping whole-food snacks on hand, and limiting energy-draining foods, you can design a way of eating that fits your lifestyle and helps you achieve the greatest health possible!
This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
***** Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had chronic insomnia for a long time. Surprisingly, I received the Sleep Minerals II and began taking it and found this thing really works. In the past if I ever got a good night’s sleep I’d say ‘I slept like a baby’, but that’s the wrong comparison. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”
References
- National Institutes of Health, Office of Dietary Supplements. Calcium – Fact Sheet for Health Professionals. Updated March 24, 2022. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
- National Institutes of Health, Office of Dietary Supplements. Magnesium – Fact Sheet for Health Professionals. Updated March 24, 2022. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Harvard T.H. Chan School of Public Health. The Nutrition Source: Healthy Snacks. 2021. https://www.hsph.harvard.edu/nutritionsource/healthy-snacks/
- Sleep Foundation. Nutrition and Sleep: How Diet Affects Rest. Updated June 24, 2022. https://www.sleepfoundation.org/nutrition
Support and Nourish Brain Health with Healthy Fats – Wynter’s Wellness Blog
Posted on: December 22, 2023
Here’s a well-written and informative article about the brain-boosting benefits of eating healthy fats. These are things like extra virgin olive oil, coconut oil, eggs, avocado and certain kinds of fish.
Note that the article mentions the term ”antioxidants.” These are healthy substances mostly found in fruits, veggies, seeds, nuts, and the omega-3 fats in fish like salmon and sardines. Antioxidants protect our tissues from the damage caused by free radicals, which are excess oxygen particles in the body (usually from eating junk food, fast-foods, sugar, fried foods, etc.). Enjoy the article!
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This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
Sunflower Seed Benefits for Healthy Blood Sugar Levels, Stronger Bones, Improved Mood
Posted on: December 15, 2023
This informative article says that sunflower seeds are healthy because “Sunflower seeds have protein, healthy fats, fiber, vitamins such as vitamin E, and minerals including magnesium and selenium.”
It gives details on how sunflower seeds can benefit healthy blood sugar levels, ease menopause symptoms, create stronger bones, and improve mood and well-being.
One thing to note is the article mentions that “Consuming antioxidants through foods like sunflower seeds help protect the body’s cells against free radicals and can fight off inflammation.” To define these terms, antioxidants (mostly found in fruits, veggies, seeds and nuts) protect the tissues from the damage caused by free radicals, which are excess oxygen particles in the body (perhaps from junk food, sugar, fried foods, etc.).
Enjoy the article and the benefits of sunflower seeds!
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This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
What you eat has a significant impact on your health. A healthy diet can help you maintain a healthy weight, reduce your risk of chronic diseases such as heart disease and diabetes. […]
9 Easy Ways To Make Your Diet Healthier — Feel Young For Life
Here is a helpful article that gives you tips to make your diet healthier. A healthy diet not only helps you maintain a healthy weight, but it also promotes healthy nails, hair, and skin and reduces the risk of chronic disease.
Check it out!
This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and also Joints and More, for joint relief, stronger hair and nails, and more energy.
Walnuts are perhaps the most famous tree nut of all and have been named the “Healthiest of All Nuts”. They are rich in plant-based fats and are a good source of the B-vitamins and many minerals. Even though walnuts are one of the easiest foods to eat, they are also a powerful weapon against chronic diseases. Walnuts can be eaten by the handful as a snack, or in salads, soups, vegetable dishes, baked goods or smoothies.
Due to their uniquely high amounts of healthy fats and potent plant chemicals, recent studies are publishing evidence that walnuts can reduce brain stress, lower cholesterol, increase fertility in men, reduce inflammation, lower the risk of diabetes, strengthen the immune system, and help with insomnia because of the natural melatonin they contain.
Supporting the claim that walnuts are the healthiest nut is a recent study from the journal “Food and Function”. The researchers evaluated nine types of raw and roasted nuts and they found walnuts to contain the highest levels and quality of antioxidants.
An “antioxidant” is a substance in foods or vitamins that neutralizes the harmful effects of oxygen in the body. These “oxidative” effects contribute to aging and disease and can be caused by an unhealthful diet, air pollution, smoking, and also the normal processes of digestion and metabolism. Eating just seven walnut halves per day can be enough to obtain its many health advantages.
English walnuts offer powerful benefits to brain health. A study called “Role of Walnuts in Maintaining Brain Health with Age” was published in the Journal of Nutrition. The researchers wrote that walnuts not only reduce the inflammatory load on brain cells, but they also improve communication and connection between the brain cells themselves – helping to maintain good brain health with increasing age.
For a healthy heart and long life, walnuts have been shown to decrease the risk of cardiovascular disease and also extend life spans in general. Walnuts contain the amino acid l-arginine, which offers protective benefits for the heart. A quarter cup of walnuts contains about 1,130 milligrams of l-arginine. The American Journal of Clinical Nutrition reviewed 13 heart studies and found that the people eating walnuts benefited from a significant decrease in overall cholesterol and had major benefits in the quantity of antioxidants available to them.
Walnuts have been proven to improve fertility and reproductive health. The medical journal “Biology of Reproduction” conducted a study of 117 healthy men and found that eating around a half-cup of walnuts each day produced an increase in healthy fats in the bloodstream and greatly improved the health and vitality of sperm.
Walnuts can be a good sleep inducing food. Eating a handful of walnuts before bedtime may be a good way to soothe sleeplessness and insomnia. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says, “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist oxidative stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”
Eating some walnuts regularly can be a delicious and simple way to prevent disease and take advantage of their many health benefits.
This natural health news is shared by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the effective natural sleep aid Sleep Minerals II, and Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
Greetings to you,
Here is a helpful chart of the healthiest fats in foods for glowing skin and hair, as well as for good nutrition for the organs and hormones. All hormones are formed with healthy fats, so eating more of these foods can nourish one in many ways.
This health information is brought to you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural remedy for joint relief, allergy and asthma relief and increased energy – Joints and More.
To your good health.
Jobee Knight
President
Nutrition Breakthroughs
News on Natural Remedies, Good Sleep and Good Health 