New year resolutions for a healthy year

8 New Year’s Resolution Ideas For You to Stay on Top of Your Health

2020 became an interesting year for everyone all around the world. We became distant from our loved ones, we turned our homes into offices and classrooms, our whole schedule was changed and we learned to do new things that we never had time for before. Most importantly we better understand the importance of both mental and physical wellbeing. These changes have opened a new chapter in our lives and they will shape our New Year’s resolutions. We as Vivoo have gathered 8 New Years Resolution ideas to welcome the new year, enhance your overall wellbeing, and have a healthy year.

1. Cook at home

Cook at home for a healthy year

This year we tried new things that normally we wouldn’t have the time or energy for, one of them is cooking new recipes. Normally we would order, reheat something precooked or make the easiest recipes for ourselves. This year with plenty of newfound time for ourselves, we were motivated to try out the dishes that we had seen online or on a TV show. Next year try to cook new, delicious, and healthy recipes for yourself at least once a week. This way you will feel more confident while cooking and use healthier ingredients in your meal. Here is Deliciously Ella app for plant-based recipes that will satisfy your appetite and curiosity. 

2. Read books/Listen to audiobooks

Read book

Many of us got into the habit of reading while we have been stuck at home. As we have plenty of time to ourselves we can feed our imagination by reading books from various genres. This way we will step into someone else’s shoes, inform ourselves further on known topics, or even find a new subject of interest. If you are having a hard time concentrating on reading a book you can listen to audiobooks while commuting, doing chores, or even jogging. You can try an audible app where you can access books on various topics. 

3. Do yoga

Do yoga for a healthy year

Doing yoga has been one of the most popular New Year’s Resolution for several years, so why not give it a try it out and commit to doing so for the new year? If you are new to yoga you can follow a yoga video channel or practice yoga with a friend or online to encourage yourself. We can guarantee that you will feel mentally and physically powerful after regular yoga practice. Here is a gift idea for yourself and your yoga friend, that will bring you closer to yoga and a healthy year.

Related: Yoga for Beginners: 6 Yoga Practices for the Beginner Yogi

4. Increase your water consumption

Increase your water consumption

The number one health advice of the year is to, drink more water. There are plenty of benefits of drinking water, for example, your energy level will go up, your brain will work better, your gut health and kidney health enhances and it facilitates weight loss. To start off right this year, increase the amount of water you consume, and why not try adding fresh peppermint, cucumber, or lemon to your water for a different taste? 

5. Meditate

meditate for a healthy year

Mindfulness becomes more important as we lose ourselves in this fast-paced life of modernity. It is the most effective way to feed our spirit and turn to ourselves. That’s why meditation is a new habit to add to our healthy year plan. There are plenty of proven benefits of meditation such as; sharpening attention, reducing stress, and improving relation quality. You can start meditation with a Meditopia app that will facilitate your adjusting process to mindfulness. You can listen to personalized meditation or guided meditations and start this year off with more awareness and vitality.

6. Sleep well

Sleep well for a healthy year

Sleep is one of the major sources of fuel for your body. You will become more productive, physically energetic, reduce weight gain heart disease risk, and prevent depression. That’s why you need to get enough sleep to sustain your physical and mental wellbeing. You can get help from the Sleep cycle app. It tracks your sleep cycle and wakes you up in your lightest sleep. This way you will wake up easier and get your sleep better.

Related: Meditation for a Good Night Sleep

7. Declutter

Declutter

Keeping too much stuff in your living space, in wardrobes and cabinets can be an extra and unnecessary load for you. So this year, as a new year’s resolution start decluttering. Keep your house tidy and get rid of the clothes, kitchenware, and home objects that are no longer essential and contribute to the clutter. You can donate to a charity and maybe bring good to both yourself and your community. 

8. Reduce your phone usage

Reduce screen time

Social media and applications may facilitate our lives but sometimes we lose track of time and don’t have enough time to spend with our loved ones. That’s why you may try to limit your phone usage this year for a healthier way of living. Use social media to your advantage by adding a time tracker or set the alarm on your phone for time away from technology.

Everything You Need to Know About Urine pH

You’ve likely heard of pH at some point in your life, whether that be when checking pool chemicals, in science class, or, in regards to this post, in medical scenarios having to do with urine. pH is the measure of how acidic or basic something is. The range goes from 0-14, with 7 being neutral. If something’s pH is less than 7, that means it’s acidic. Likewise, if something’s pH is above 7, that means it is a base. It’s essential to know the basics of pH as it plays a vital role in all of our lives every day. 

This post will be exploring the basics of urine pH. Your urine’s pH must be on point, as if it is too high or too low, you can be at risk of various, severe medical conditions. With that being said, you should make it a point to check your urine’s pH often and be proactive, as this will help you to avoid any major issues down the line. Now, with recent medical innovations, you don’t have to go to a doctor or medical center to get your pH checked; you can do it right in the comfort of your own home. If the pH in your urine is off, this could be an indicator that something is wrong. In some cases, whatever is wrong could be major and potentially life-altering; however, the person may not have realized anything was wrong prior to check his or her pH.

When you know the basics of pH, you will better be able to live an overall healthier life. You will avoid any stressful medical conditions and will be able to rest easy, knowing that you are going above and beyond when it comes to your own health.  However, what if you don’t know anything about pH or how to check it? What if you didn’t even know that you could check your urine’s pH? This post will aim to give the average person a better understanding of ph and detail all one needs to know to maintain or achieve a healthy pH.

What is Urine pH?

Urine pH can be a complex thing to understand; however, everyone must have a good understanding of it. Your pH level should be around 6.0-7.0. If your urine pH is too high or too low, you could be suffering from a medical condition such as urinary tract infection, kidney stones, etc. Several different things impact your urine’s pH, such as your diet, diseases, and certain medicines. By checking the pH of your urine, and finding that it is abnormal, you may find out that you have a disease, that you need to change your diet, or that you should switch medications.

What are Urine pH test strips?

Checking the pH of your urine is easier than ever before. Like Vivoo, companies make pH test strips that allow you to check your pH levels right at home. Urine pH test strips are simple to use; simply wet the test strip with urine and wait a few seconds. As the tape is moistened with urine, it will change color, and the colors will let you know the pH of your urine.

Instead of having to go to a doctor’s office, people can check their pH levels regularly; and with the ease of at-home test strips, there is almost no reason that one should not be checking their urine’s pH. It’s important to note that if your pH is irregular multiple days or weeks in a row, you should seek medical assistance to see what next steps you should take to see what’s wrong and how to fix it. Furthermore, if you have recovered from an irregular urine pH, you should continue to check it to make sure you are maintaining your new, and healthy pH.

vivoo ph box

Related: Vivoo pH Box

Why Should We Test Urine pH?

Your urine pH can indicate many different things and may offer insight into something you wouldn’t have otherwise discovered. When you find out the acidity of your urine, you will be able to make the appropriate lifestyle choices. For example, suppose your urine is significantly acidic. In that case, your physician may advise you to get off of a certain medication you’re on or may prescribe your medication as you may have a urinary tract infection. With that being said, one of the main factors affecting urine pH is diet. Abnormal results indicate that a change should be made in one’s diet. Furthermore, checking your urine’s pH will allow you to be proactive and avoid the stress and physical pain of medical issues such as a UTI or kidney stone.

When to test your pH?

There are several times when it is crucial to check your urine’s pH, such as:

  • When you start a new medication
  • You think you may have a UTI
  • You think you may have a kidney stone
  • Depending on the way that you eat
  • You think you may have a kidney issue

However, it will be in your best interest to check your urine’s pH as regularly as possible, and with at-home test strips, this is easy.

pH Levels

In order to understand what your pH levels are telling you, you need to know the very basics of normal and acidic pH levels. Here are some facts you should know:

Normal urine ph range

A neutral pH is 7.0, and most people’s urine pH level is around 6.0. However, if your urine pH is slightly below or above, you shouldn’t be concerned.

Abnormal pH value in urine

An abnormal pH value can provide you with important information about what is happening in your body or how your diet affects your body, in this case, reasons such as dietary habits or the possibility of diseases should be evaluated.

Vivoo for testing urine ph

Meaning of low urine pH

If you have a low urine pH, you may be suffering from:

  • Dehydration
  • Acidosis
  • Kidney stones
  • Diabetic ketoacidosis
  • Starvation

Meaning of high urine pH

On the other hand, if you have a high pH level, you may be suffering from:

  • Kidney tubular acidosis
  • Kidney failure
  • UTI
  • Respiratory alkalosis
  • Gastric suctioning

Even if you don’t currently suffer from one of these issues, such as kidney disease, it’s still important to make vital changes to lower your urine pH. Taking precautions before the problem becomes serious will save you from pain and stress for a long time.

Causes of acid and alkaline urine pH

A high urine pH may be due to:

  • Kidneys that do not properly remove acids 
  • Kidney failure
  • Urinary tract infection
  • Vomiting
  • A diet high in vegetables and fruits, low in protein and grains

A low urine pH may be due to:

  • Diabetic ketoacidosis
  • Diarrhea
  • Excessive alcohol use
  • Too much acid in the body fluids (metabolic acidosis)
  • Starvation 
  • High protein diet

What is the relationship between urine pH and dietary content?

Your diet can play a significant role in your urine’s pH. For example, if you follow a diet full of fruits, vegetables, legumes, and low in meat, you will likely have a high alkaline level. Or, if you consume mostly meat, your urine’s pH will likely be more acidic.

How to higher acidic urine pH

If you are looking for at-home ways to fix the acidity in your urine, try one of these tips:

  • Avoid consuming milk and other dairy products,
  • Consuming animal protein sources should be reduced, 
  • Consuming plant-based protein sources like legumes should be increased,
  • Vegetable and fruit consumption should be increased.

As stated earlier, alkaline can majorly impact the body’s pH.

Foods that will alkaline in your pH include

  • Watermelon
  • Jalapenos
  • Basil
  • Garlic
  • Onion
  • Avocado
  • Mushrooms
  • Ginger
  • Soybeans
  • Tofu
  • Nuts
  • Green beans
  • Bananas

Alkaline foods are also great for preventing obesity and heart disease.

Related: Are You too Acidic? Alkaline Foods to Correct pH Imbalances 

Making Your Urine More Alkaline Naturally  / normal urine ph

How to Lower Alkaline Urine pH

If  you want to work on lowering your alkaline levels on your own, here are some tips to help you do just that:

  • Drink fluids with electrolytes
  • Add high-protein foods to your diet

Related: Making Your Urine More Alkaline Naturally

Maximize Your Dietary Iron Intake

Some acidic foods to incorporate into your diet if you have high alkaline levels include

  • Red meats, 
  • Poultry meats, 
  • Fishes, 
  • And other seafood,
  • Cheese
  • Milk
  • And other dairy products, 
  • Eggs, 
  • Grains

Medical Conditions & Risks

There are all kinds of medical conditions and risks associated with your body’s pH, especially with your urine’s pH. Some medical conditions and risks are more severe than others; however, all should be taken seriously. If you think that you have a medical condition or are at risk of a serious illness correlated to your urine’s pH, seek medical attention right away.

medical support

If a person has a high pH level, some of the most common medical conditions that he or she should be concerned about include a UTI, kidney stones, or other related kidney issues. However, a person may have a high urine pH because of prolonged vomiting as this rids the body of stomach acid that helps regulate the body’s overall pH balance.

On the opposite side of the spectrum, when a person has low urine pH, this could be attributed to a specific medication, frequent diarrhea, starvation, or diabetes.

Urine pH role in diseases

Urine pH can indicate many different diseases, such as respiratory disease, diabetes, UTIs, and metabolic disorders. If you check your urine’s pH at home and find that it is consistently too high or too low, you should look into what that could be telling you. Your issue could be minor and easy to fix; however, it could also indicate some sort of disease. You should talk to your doctor about what kind of disease your abnormal pH could be an indication of.

Diseases and issues caused by an acidic pH

In addition to kidney stones, people with an acidic pH may suffer from the following complications if they do not get the appropriate medical attention:

  • Kidney disease
  • Bone disease
  • Delayed growth

National Hydration Day | June 23  

How can one prevent such things? Doctors recommend staying hydrated, monitor alcohol consumption, watch blood sugar levels, especially if you have diabetes.

Several different things could be to blame if your urine’s pH is overly acidic, such as:

  • Aspirin
  • Diabetes
  • Obesity
  • Dehydration
  • A high-protein diet that is also low carb; specifically low in fruit and vegetable carbs

Diseases and issues caused by an alkaline pH

Those with an alkaline pH are at risk of UTIs and kidney stones, however, they are also at risk of other more severe kidney issues. To lower the alkaline in one’s urine, he or she drinks 6-8 8oz glasses of water a day. However, if the alkalinity of one’s urine does not fix itself on its own, one may need to seek medical intervention, as he or she could become subject to:

  • Kidney stones
  • Frequent and painful UTIs
  • Other kidney-related disorders

Some of the main culprits of high alkaline pH in urine include:

  • Vomiting; rids the body of stomach acid
  • A vegetarian diet
  • A medical condition
  • Medication
  • Asthma

What are Kidney Stones?

Kidney stones are among the most common issues associated with an imbalance in urine pH, but what exactly are kidney stones?

Vivoo Kidney Box

Kidney stones are hard deposits of minerals and acid salts that stick together in the urine. Typically kidney stones do not cause any permanent damage, though they are often extremely painful as they pass through the urinary tract. When a person has a kidney stone, the only way for him or she to get rid of it is to pass it; though in rare cases, when a kidney stone is extremely large, one may have to have a medical procedure performed. If a person has a kidney stone, he or she will likely feel pain in the abdomen and feel nauseous.

To avoid getting kidney stones, one should stay hydrated and ensure that their urine’s pH is always in check. People prone to kidney stones or people who have had kidney stones in the past should invest in at-home urine pH test strips to take the necessary precautions to avoid kidney stones.

Related: Vivoo Kidney BOX

Understanding UTIs

UTIs, or urinary tract infections, are another one of the most common medical conditions associated with an abnormal urine pH. A UTI is an infection in any part of the urinary system, including the kidneys, urethra, or bladder. Both men and women can get a UTI; however, they are more common in women. Often, UTIs will occur in the urethra or the bladder, though in more severe cases, they will occur in the kidneys.

UTIs can occur due to several different reasons, such as:

  • The shape of one’s urethra; women have shorter urethras, which makes it easier for bacteria to get into their bladders
  • Not urinating after sexual intercourse
  • Diabetes
  • Changes in hormones
  • Kidney stones
  • Multiple sclerosis
  • Injury to the spinal cord

When one is experiencing a UTI, he or she will likely suffer from the following side effects:

  • Back pain
  • Nausea
  • Increased urge to urinate
  • Blood in the urine
  • Pain while urinating
  • Pelvic pain

The number one treatment for UTIs are antibiotics and ample amounts of water. Some people are more prone to getting UTIs than others. To prevent UTIs, one should check the pH of their urine regularly and make it a point always to stay hydrated. 

The Significance of Urine pH

Overall, staying on top of your urine’s pH is essential to living a healthy life. With the innovations of at-home urine pH strips, people can check their urine’s pH regularly and make the appropriate lifestyle changes if they find that their pH is abnormal. It’s important to point out that if your urine’s pH is consistently abnormal, you should see a doctor to determine what else you can do to fix your abnormal pH level. A medical professional will be able to give you more in-depth insight when it comes to urine pH. 

Checking your pH regularly may save you from suffering from a painful or inconvenient medical issue, such as a urinary tract infection or a kidney stone. Or, by periodically checking your urine’s pH, you may find a medical problem that you didn’t know you had.

It will be worth your while to invest in at-home pH test strips, such as the ones sold by Vivoo so that you can stay on top of your urine’s pH. When you pay special attention to maintaining a healthy pH, you will improve your overall quality of life and will save yourself the stress and physical pain down the line. 

The Best Foods to Eat Before and After A Workout

The Best Foods to Eat Before and After A Workout

Good nutrition can help an athlete perform better and recover faster after each workout. Physical activity uses more energy than normal and this helps to control weight or lose weight. Eating well for physical activity and exercise can have many benefits like;

  • allowing you to perform well during exercise
  • reducing the risk of injury and illness
  • ensuring the best recovery after exercise.

workout

The Importance of Pre-Workout Nutrition

Pre-workout nutrition is very important for eliminating hunger, maintaining glycogen stores, preserving muscle mass, and preventing dehydration.

Your muscles use the glucose from carbohydrates for fuel. For short and high-intensity exercises, glycogen stores are your muscles’ main source of energy.

The key point before a pre-workout meal is to eat protein with carbohydrates. In fact, fats should be restricted because it takes longer for them to drain from the stomach.

Also, be careful with the type of carbohydrates you consume before exercise. Simple carbohydrates can cause poor performance during exercise, as they cause your blood sugar to rise and fall quickly. Therefore, it is better to prefer complex carbohydrates such as whole wheat pasta/ bread or vegetables or fruits before exercise.

The timing of a pre-workout meal is also very important. Be warned that exercising with a full stomach can cause nausea or even vomiting. Pre-workout snacks should be eaten at least 30-45 minutes before and main meals at least 2-3 hours before. This will help prevent any stomach discomfort during exercise.

Related: Is It Better to Fuel Yourself Up Before Morning Run?

5 Suggestions for Pre-Workout Meal/ Snack

Bananas and peanut butter before workout

Here are 5 different pre-workout meal examples;

  1. A portion of fruit like 1 medium apple with 1 glass of low-fat milk or 1 cup of plain Greek yogurt
  2. Bananas with peanut or almond butter
  3. Whole wheat crackers with a slice of cheese
  4. Turkey in a whole-grain wrap with veggies
  5. An egg omelet with a slice of whole-wheat bread

The Importance of After-Workout Nutrition

Nutrition after a workout is very important for recovery, filling glycogen stores, and gaining muscle mass.

In fact, after workout meals help you to prepare for your next exercise. If your glycogen stores empty during exercise and are not replaced after exercise, muscle loss may occur on the next exercise. If you eat after the exercise, your glycogen stores are replenished within the first 2 hours.

After exercise, food should be eaten within the first 30-40 minutes.

A combination of protein and carbohydrates is essential after a workout. Proteins help the recovery and development of muscles while carbohydrates help prepare us for the next exercise by replenishing glycogen stores.

Don’t forget that it is important not to eat too much after exercise. The protein requirement for a normal adult is 1 gram/ kg per day. The protein needed for athletes is around 1.2-2 grams/ kg. But this amount may increase depending on the type of sport and the muscle mass of the person.

5 Suggestions for an After Workout Meal/ Snack

Tuna sandwich after workout

  1. A Banana and low-fat milk smoothie with nuts
  2. A Protein bar
  3. Grilled meat or chicken with a quinoa salad
  4. Tuna sandwich with mixed greens
  5. Scrambled eggs with oats

Before, During, and After: Drink Up

Our body needs water to function and hydration is incredibly important for exercise performance. It is crucial to drink before, during, and after your workout.

  • Before: 17-20 oz. of water at least 2 hours prior to exercise
  • During: 7-10 oz. of water for every 10-20 minutes of exercise
  • After: 16-24 oz. of water for each pound lost due to sweating

Drinking water

Don’t wait until you are thirsty! Thirst is an early sign of dehydration and if you wait until you are thirsty, you have already begun to dehydrate.

After a workout, the prevention of fluid, mineral, and electrolyte loss is very important.

Since these losses increase especially during exercises lasting more than an hour, sports drinks can be added and should be drunk every 15-20 minutes.

Foods to Avoid

Eating high-fiber, lactose, and foods high in fat before exercise or racing can lead to gastrointestinal problems. Therefore, these foods should be restricted before exercise.

Conclusion

Do not forget that the diet of an endurance athlete and bodybuilder is quite different according to their exercise patterns. Therefore, sports nutrition will also vary according to person to person.

 

Related: 12 Best At-Home Workouts You Can Do Without Any Equipment

 

Simple Tips to Stay Healthy During the Holidays

Simple Tips to Stay Healthy During the Holidays

The holidays are a wonderful time of year for food, family, and friendship, but they aren’t always kind to your waistline. Between holiday happy hours and fully stocked dessert tables, opportunities to overindulge are plenty. Before you give up on your goals and start planning your New Year’s resolution, know that you don’t have to choose between enjoying the holidays and staying healthy.

With the right mindset and a little preparation, you can take part in holiday festivities without being overwhelmed by guilt. There’s no reason you can’t stay healthy during the holidays while still enjoying what this wonderful time of year has to offer! Here are some simple tips to get you started.

Find new ways to stay active

Find new ways to stay active

It’s easy to neglect your workout routine during the holidays. When you’re busy with holiday decorating and party planning or putting in extra hours at work in anticipation of taking a few days off, the thought of working out can be overwhelming. The good news is, there are plenty of ways to stay healthy and fit without spending your holidays at the gym. Go for a walk or jog, try an at-home workout routine, or take an online fitness class. Now is the perfect time to try something new.

Customize your diet and routine

Simple Tips to Stay Healthy During the Holidays

If you want to stay healthy through the holidays, you have to keep up with your routine. That can be tricky when your favorite gym is closed or you’re traveling to see family, but it just means you need to think ahead and make some adjustments to stay on track. Tools like Vivoo can help you customize your diet and workout routine to keep up with your body’s changing needs. In just 120 seconds, you’ll receive insight into key aspects of your current health along with detailed advice for how to adjust your routine to make improvements in nutrition, hydration, and overall wellness. 

Enjoy without overindulging

Enjoy without overindulging

There’s nothing wrong with treating yourself during the holidays, just try not to go overboard. Fill your plate with protein and veggies and maybe skip that second helping of dessert. Be wary of booze in particular. Though it may be fun and festive, alcohol is nothing but empty calories and excessive drinking could interfere with your health and fitness goals. Drink in moderation or stay healthy by swapping out the spiked eggnog for a mug of a hot tea or a glass of club soda.

Take time for yourself

Simple Tips to Stay Healthy During the Holidays

Between budgeting for gifts, hosting holiday gatherings, and traveling to see family, the holidays can be a season of stress. Though your social calendar may not be quite so packed this year, there’s bound to be a lot on your mind and on your plate. Make sure you take time to relax and enjoy the season! Self-care is important all year-round, so make stress relief a priority to keep your spirits bright. Just fifteen minutes of mindfulness meditation per day or something as simple as soaking in a hot bath while listening to your favorite music can make a difference in your mood.

Fuel your body for success

Fuel your body for success

Even if you’re not bouncing from one-holiday party to another every weekend like in years past, there’s still plenty of temptation to throw your nutrition goals out the window. If you struggle to say no when surrounded by sweets or other tempting holiday treats, do yourself a favor and fuel up first with a collagen protein powder shake. Getting a nutritious start to your day is one of the best ways to stay healthy and it may even help you stick to your goals later in the face of temptation. Blend up a nutritious shake with your favorite fruit and Greek yogurt and sip on your way to the party. You’ll be able to taste everything you want, but you won’t be tempted to take that second slice of pie!

Practice mindfulness in all things

Practice mindfulness in all things

It’s very easy to immerse yourself in holiday festivities. Before you know it, you refilled your plate twice and you’re working on your third slice of pie. There’s nothing wrong with indulging in everything the holidays have to offer. But it’s important to practice mindfulness so you can truly enjoy and appreciate the experience without overdoing it. As you eat, drink, and be merry, pay attention to the tiny details that make every moment special – slow down and be present. After all, these are the things you’ll remember most after the holiday season has passed.

After a long and difficult year, you may be ready to throw caution to the wind and dive head-first into the holiday season. Enjoying the holidays doesn’t have to come at the expense of your health and fitness, however. Whatever form your holiday celebrations take this year, make sure to include time for rest and relaxation. Put some of these simple tips to work to stay healthy this holiday season.

 

vitamin c per serving

Flu Season is Coming: 15 Foods That Are High in Vitamin C to Get You Ready


What Is Vitamin C?

In our daily lives, we need vitamin C especially during the winter to protect our bodies. Vitamin C (L-abscorbic acid) is a water-soluble vitamin that can’t be produced by humans. So we are dependent on outside sources for vitamin C, the most commonly known sources are citrus fruits which protect us from flu. Vitamin C deficiency can cause scurvy, fatigue, weakness, and fragility. The good news is that increasing your fruit and vegetable intake will automatically help you fulfill your daily Vitamin C need.

Related: The Food Nutrients to Supercharge Your Immune System

What are the functions of vitamin C in the body?

  • Collagen production
  • Wound healing
  • Protein metabolism
  • Antioxidant
  • Strengthens immune system
  • Absorption of non-heme iron
  • Skin health
  • Connective tissue health
  • Bone and teeth health

Vitamin C Sources

92 mg of vitamin C should be consumed to fulfill the daily need. Here are some fruits & veggies that you should add to your diet to get an adequate amount of vitamin C. 

Guava

guava

Guava is a tropical fruit found in Mexico and South America. This fruit with pinkish inner part has 126 mg vitamin C in one single fruit and also has antioxidant property. A study showed that blood pressure and total cholesterol lower when one guava is consumed daily. It has 228 mg Vitamin C per 100 grams which makes 248% of daily needs. (377 mg Vitamin C per serving-1 cup, 165g)

Bell Peppers

Bell Peppers

Bell peppers have 128 mg of Vitamin C per 100 ml and are 139% of the daily needed vitamin C. Something interesting to note is that red bell peppers have 50% more vitamin C compared to green ones. So start adding bell peppers to your dishes today. (190 mg Vitamin C per serving-1 cup, 149 g)

Kiwifruit

Kiwi fruit is a rich source of Vitamin C that has 93 mg per 100 grams that is 101% of daily recommended intake. It has the benefit of reducing oxidative stress by lowering free radicals in your body, lowering cholesterol and enhancing your immune system. (164 mg Vitamin C per serving-1 cup, 177 g)

Broccoli

broccoli

Broccoli comes to mind when we are talking about a healthy lifestyle and that’s no coincidence. 100 grams of broccoli contains 89 mg Vitamin C which makes 96.7% of our daily dose. Also, inflammation in your body is reduced by half with the consumption of broccoli. (81.2 mg Vitamin C per serving-1 cup, 91 g)

Brussels sprouts

broccoli sprouts

Brussels sprouts are rich in fiber, contain Vitamin K, Vitamin A, manganese and potassium besides vitamin C. They enhance bone health and help form collagen in the body. With 85 mg Vitamin C per 100 gram it is 92% of DRI.(Cooked contain 48.4 mg vitamin C per serving-1/2 cup, 78 g)

Lemon

lemon

Lemon is one of the things that comes to mind when you talk about Vitamin C. 100 grams of lemon can fulfill the 83% of daily Vitamin C need with 77 mg Vitamin C, so we can definitely say it is a good source. It has also the antioxidant property that’s why you can try adding lemon to your water, salad, or tea and benefit from this fruit every day. (83.2 mg Vitamin C per serving-1 fruit, 108 g)

Papaya

papaya for vitamin c

Papaya contains 62 mg of Vitamin C in 100 grams and meets 67% of DRI. It has positive effects on memory and reduces inflammation in the brain. Reduction in brain inflammation has been seen in patients with mild Alzheimer’s. (86.5 mg Vitamin C per serving-1 cup, 140 g)

Strawberries

strawberries for vitamin c

Strawberry is one of the favorite fruits of summer and spring, plus it is rich in Vitamin C. 100 grams of strawberry contains 58.8 mg of vitamin C which meets 64% of daily needs. This sweet fruit is also helpful to prevent cancer, dementia, vascular disease, and diabetes with its high antioxidant properties. (89.4 mg Vitamin C per serving-1 cup, 152 g)

Oranges

oranges for vitamin c

Oranges are our protectors during wintertime, with 53 mg of Vitamin C per 100 grams totaling 57% of DRI. It’s advised to eat citrus fruits regularly to fulfill daily Vitamin C needs. You can add orange juice to your breakfast easily to protect yourself from the flu. (121 mg Vitamin C per serving-1 cup, 170 g)

Cauliflower

cauliflower for vitamin c

Cauliflower contains 48 grams of Vitamin C in 100 grams which makes 53% of daily requirements. You also get fibers and protein when you eat cauliflower. There are many recipes that you can try by roasting, steaming, or mashing. (Raw cauliflower has 46.4 mg Vitamin C per serving-1 cup, 100 g)

Pineapple

pineapple for vitamin c

Pineapple is a sweet tropic fruit that has 47.8 mg of Vitamin C in 100 grams equaling 52% of DRI. Besides the benefit of Vit-C, pineapple contains antioxidants, fiber, manganese, and is helpful in fighting inflammation and disease.(27.9 mg Vitamin C per serving-1 cup, 165 g)

Mango

mango

Mango is a good vitamin C source with 36.4 mg Vitamin C in 100 grams which is  40% of the DRI. There’s also vitamin A. Both these vitamins combined boost your immunity and enhance your eye health. (45.7 mg Vitamin C per serving-1 cup, 165 g)

Grapefruit

grapefruit

This citrus fruit is the sibling of oranges and is a good source of vitamin C. Grapefruit is also rich in lycopene and vitamin A, so you can mix it together with orange juice to get extra antioxidants in your body. 100 grams of grapefruit contains 31.2 mg vitamin C with 34% daily recommended value. (71.8 mg Vitamin C per serving-1 cup, 230 g)

Tomato

tomato

Tomato is a vegetable we frequently use in our kitchens, easily adding to vegetable salads, and sauces.  With 23 mg of Vitamin C per 100 grams, making 25% of the daily recommended value. Tomatoes are also rich in lycopene antioxidants and reduce the risk of cancer and heart diseases. (15.6 mg Vitamin C per serving-1 medium whole, 123 g.)

Potato

potato for vitamin c

Potato is a surprising vegetable to have vitamin C in it. 100 grams have 19.7 mg vitamin C which covers 21.4% of DRI. You can add baked or steamed potato to your meals as a side dish and easily fulfill your daily Vitamin C need. (Baked potato has 28.7 mg Vitamin C per serving-1 large potato,299 g)

General Suggestion

You can get the daily vitamin C you need if you have a balanced diet consisting of vegetables and fruits. However, there are some cases to consider. Smokers should get more vitamin c compared to nonsmokers since they need to repair the damage. Also, malabsorption in your body can make the same effect and increase your daily Vitamin C need. 

Another thing to consider is cooking methods. Boiling vegetables in water can cause a loss of vitamin c because vitamin c is water-soluble. Steaming can be a better option for these vegetables. Additionally, try to consume fruits without juicing them and if you want to drink them as juices, try to drink them within 30 minutes of preparing.

 

Related: 3 Simple Ways to Keep Your Immune System Strong

 

urinary tract infection

How Can You Treat Your UTI At-Home?

A urinary tract infection (UTI) occurs when bacteria gets into your urine and travels up to your bladder. According to researchers, urinary tract infections are the third most common infection after respiratory and gastrointestinal infections. About 60% of women and 12% of men have at least one UTI during their lifetime.

Related: What You Need to Know About Urinary Tract Infections

Symptoms of a Urinary Tract Infection include:

  • going to pee more than usual and the feeling of suddenly needing to pee 
  • feeling pain or burning when peeing
  • when your urine smells and looks cloudy
  • blood in your urine
  • pain in your lower tummy
  • feeling tired and unwell
  • in older people, changes in behavior such as severe confusion or agitation

Causes and Risk Factors of UTI

In some situations, there are higher risks of getting UTIs. For instance, age (older adults tend to get more), kidney stones, a previous UTI, pregnancy, a weakened immune system, enlarged prostate, and diabetes can increase the risk of urinary tract infections.

How to Detect UTI with Vivoo?

urinary tract infection

Urine is a common health indicator for many diseases, especially for UTI.

Vivoo strips detect nitrites and leukocytes in urine and measure the possibility of a urinary tract infection. If nitrites and/or leukocytes is seen in the urine, this usually means that there’s a bacterial infection in the urinary tract.

In addition, if you have any risk of a UTI, the application of Vivoo gives you hygiene and nutritional advice for the infection.

Related: Vivoo UTI Box

Treatment of UTI

urinary tract infection

Treatment of urinary tract infections depends on the cause. There are two types of UTIs: simple and complicated. Simple UTIs can be treated with antibiotics for a short period of time. Complicated UTIs are when bacteria causing the infection cannot be treated by various antibiotics. While most women have simple UTIs, men and children tend to have complicated UTI’s.

In most cases, UTI is caused by bacteria but viruses or fungi can cause UTIs too.

Most UTIs happen once, if treated, they will not come back. But some patients have anatomical and genetic predispositions that tend to make getting UTIs more likely.

That’s why it is very important to treat UTIs earlier. Untreated ones start to spread more and when they spread more it gets harder to treat. If you think that you have a urinary tract infection, see your doctor as soon as possible. Your doctor will review your symptoms and test your urine.

Preventions of Urinary Tract Infection

There are some things you can do to try to prevent a UTIs;

urinary tract infection

  • Drink plenty of water (approximately 2 liters per day) to keep well hydrated
  • Don’t hold your urine for long a long time
  • Cranberry juice or cranberry supplements may help prevent UTIs but do not treat UTI’s
  • You can take probiotics like lactobacillus
  • Take showers instead of bath
  • Pee as soon as possible after sex
  • Wear loose cotton underwear
  • When peeing try to fully empty your bladder
  • Wipe from front to back after you go to toilet
  • Don’t hold your pee
  • Do not wear tight, synthetic underwear, such as nylon
ketones in urine

I’m Not On A Ketogenic Diet So Why Are There Ketones In My Urine?

The presence of ketones in the urine is a common complication of diabetes. If you’re sure that you don’t have diabetes, it’s the body’s normal adaptation to starvation. However, in an individual with diabetes, this situation is dangerous and life-threatening.

What Are Ketones?

Ketones are acids that the body makes when it burns its own fat. They’re made when glucose, the primary energy source, is short in supply. This occurs overnight or during dieting or fasting.

The liver converts fatty acids into ketones, which are then released into the bloodstream for use as energy. In people with diabetes, high levels of ketones in the blood can result from taking too little insulin, and this can lead to a particularly dangerous condition known as ketoacidosis.

diabetes

Ketoacidosis is very risky for someone with Type 1 diabetes because they can develop dangerous levels of ketones. Ketoacidosis can also occur in someone with Type 2 diabetes if there is a major increase in insulin resistance, such as from an infection or treatment with steroids, or a reduction in insulin release from the pancreas.

Ketones can be tested by blood or urine. You can quickly check the ketone levels in your urine with Vivoo strip.

Related: Vivoo Ketone Box

What Causes Ketones in Urine Without Ketosis?

Ketones in the urine can be caused by several factors. These may include:

1) Diet

Dietary Preferences: People who are not on a ketogenic diet but prefer high fat and low carbohydrate foods may have ketones in their urine.

Fasting: In a person without diabetes, ketone production is the body’s normal adaptation to starvation. Starvation starts when you haven’t eaten for a prolonged period of time, for example 14-20 hours. This can occur at night or when fasting.

Eating disorders: Anorexia nervosa and bulimia nervosa can also cause ketones to appear in the urine. In these individuals, starvation is one of the causes of severe ketoacidosis, even when the patient denies diet restriction. 

2) High Amounts of Exercise

ketones in urine

Post-exercise ketosis was first described by Forssner. When someone overtrains, the need for respiratory fuel increases, and blood-glycerol and plasma-free fatty acid (FFA) levels rise. The increased concentration of FFA and the depletion of glycogen cause an increased rate of ketone body formation in the liver. During exercise, the extra ketone bodies serve as fuel for respiration and don’t accumulate. After exercise, the raised concentration of FFA results in post-exercise ketosis. 

3) Excessive Alcohol Consumption

ketones in urine due to alcohol consumption

Drinking too much alcohol is another reason for ketones in the urine. Alcoholic ketoacidosis can develop when you drink excessive amounts of alcohol for a long period of time. The overconsumption of alcohol often causes an inadequate intake of nutrients as meals may be eaten irregularly. People who drink too much may also vomit, further depleting the body of nourishment. Not eating enough or vomiting can lead to periods of starvation, which can then lead to alcoholic ketoacidosis. 

4) Other Factors

Other causes of ketones in urine are:

  • illness or infection
  • pregnancy
  • fever
  • medications, such as corticosteroids and diuretics
  • prolonged vomiting and diarrhea
  • eclampsia

Prevention

Ketones in urine can be caused by many factors. If you have ketones in your urine, the first place to look is at your diet. What you eat and drink is very important. You may be able to remedy the situation by making dietary changes, or there may be a more serious cause. See your doctor immediately if you think you might have ketonuria.

Lifestyle Suggestions

Suggestions for ketones in urine:

  • Monitor your blood glucose levels.
  • Test your ketones regularly.
  • Reduce your alcohol consumption.
  • Follow a healthy diet plan.

Related: The Top 3 Ways That You Can Improve Your Health Using the Vivoo App

 

12 Healthy Recipes to Use Up Thanksgiving Leftovers

12 Healthy Recipes to Use Up Thanksgiving Leftovers

The best part of Thanksgiving Day is the day after when it comes to using the leftovers! Instead of just heating up leftovers, add a twist to make some flavorful dishes. In addition, using these leftovers will help reduce food waste. There are many various leftover ideas to use turkey, stuffings, sauces, mashed potatoes, and many more. Try one of these Thanksgiving leftovers recipes – you won’t regret it!

1.Thanksgiving Leftover Sandwich

Wanna try a sandwich with brie or bacon? Add some cheese or crispy toppings and you have a simple, flavorful, and easily customizable meal.

Get the recipe!

2.Turkey Casserole

casserole

If there’s too much turkey leftover, try it in casseroles. Casseroles are delicious, filled with vegetables, and a great way to use leftovers.

Get the recipe!

3.Leftover Turkey Pasta

Comforting, hot and easy to bake. Put all that leftover turkey and combine all the ingredients. Your friends and family will love it!

Get the recipe!

4.Turkey Wrap/Pita With Veggies

An overstuffed, saucy turkey sandwich will give your stomach a feast. You could fill a pita  or a wrap with turkey and any leftover food you want.

Get the recipe!

5.Mashed Potato Croquettes

Who doesn’t like potatoes? Crispy and also creamy, mashed potato croquettes are a  favorite leftover treat. Try it, as it tastes better the second time around!

Get the recipe!

6.Winter Panzanella With Stuffing Croutons

letover panzanella

Since stuffing gets soggy overnight in the fridge, baking a second time will create the crisp all over again. Complimented by a salad, this is truly a winter delight!

Get the recipe!

7.Ramen With Turkey Broth

ramen

With some of that leftover turkey stock you’ve made, combine with some leftover turkey, a jammy egg, some vegetables, noodles, and optional kimchi.

Get the recipe!

8.Thanksgiving Stock

thanksgiving stock

Making stock before or after Thanksgiving will spread the joy and benefits throughout the year. Make and just freeze it.

Get the recipe!

9.Leftover Sweet Potato Kale Frittata

Leftover Frittata

This delicious and easy to make frittata is perfect for breakfast or brunch. The sweet potato adds a little sweetness while kale makes it fresher and greener.

Get the recipe!

10.Leftover Turkey Enchiladas

leftover enchiladas

Pumpkin seeds, cilantro, and spicy chiles will give your turkey an extra kick of flavor. These enchiladas are worth trying!

Get the recipe!

11.Spicy Cabbage Salad With Turkey And Peanuts

leftover salad

After a heavy thanksgiving meal, this recipe will spread freshness with a little bit of spice. In addition, vegetables and peanuts will give a final crunchiness!

Get the recipe!

12.Cranberry Pie

leftover cranberry pie recipe

You can transform your cranberry sauce into a delicious pie that everyone will love.

Get the recipe!

 

 

Chamomile Tea

6 Drinks That Will Help You Sleep

More than 50 million Americans suffer from some sort of sleep issue. This unfortunate reality impacts people of all different ages and can greatly affect their everyday lives. From falling asleep at work to feeling irritable and anxious, sleep issues are not to be taken lightly. Of course, there are prescription medicines to help with this issue. However, many people do not like the idea of taking medication to help them sleep and would prefer to use natural remedies.

In fact, certain drinks can act as natural remedies for some sleep issues. If you are currently experiencing sleep problems and are looking for something that isn’t a prescription medicine, keep reading to learn about six drinks that have been proven to help induce sleep.

Drinks to Consume to Get a Good Night’s Sleep

A good night’s sleep is an important component of health. If you aren’t getting the proper amount of sleep, your entire life could be affected. An expert from a community that specializes in independent senior living in NJ pointed out that sleep issues are common for people of all ages, especially adults and seniors.

If you or someone in your family is suffering from sleep issues, here are six easy-to-prepare drinks that may provide some relief.

Warm Milk

warm milk

Warm milk has been used as a sleep-enhancing drink for hundreds of years. The idea behind warm milk as a way to relax the body is based on the theory that milk contains tryptophan. When released into the brain, this amino acid produces serotonin, a serenity-boosting neurotransmitter. There is some speculation behind this. Some people claim that tryptophan will reduce anxiety and help you sleep while others claim that it does not produce a hypnotic effect at all. However, ingredients can be added to the warm milk to ensure that it does the job. Some of these include:

  • Strawberries – Strawberries contain B6, which will regulate melatonin.
  • Lavender –  Lavender is a mild sedative and will promote relaxation.

Almond Milk

Almond milk

Warm almond milk is an outstanding drink to help you fall asleep naturally. Almonds are a rich source of magnesium, which is a mineral that is important for a good night’s sleep. In fact, many people have a hard time falling asleep because their magnesium levels are too low. Unfortunately, many people don’t think to check  their magnesium level and this cause of insomnia is often missed.

Before you go to bed, have a glass of almond milk, warm or cold. You will fall asleep faster and feel more relaxed as you will get the proper REM sleep your body needs. Consider adding honey or one of the ingredients mentioned above to your nightly glass of almond milk.

Cherry Juice

Cherry Juice for a better sleep

Cherries are naturally rich with melatonin so drinking a glass of ice-cold cherry juice before bed will help you fall asleep faster and stay asleep for longer. Why? Because cherries contain tryptophan and anthocyanins, two compounds that help the body create melatonin and lengthen its effects.

Chamomile Tea

Chamomile Tea for a better sleep

Chamomile tea is one of the most well-known drinks to help you fall asleep at night. It produces calming effects which are attributed to an antioxidant called apigenin. Apigenin binds to receptors in the brain that decrease anxiety and stress and initiate sleep

Chamomile tea bags can be bought in almost every grocery store or supermarket, and all you have to do to prepare this sleep-enhancing drink is boil water.

Valerian Tea

Valerian tea for a better sleep

Like chamomile tea, valerian tea is known to induce sleep for some people. It increases the body’s production of a neurotransmitter called gamma-aminobutyric acid (GABA).. When the GABA level increases, it can produce feelings of tiredness. This increases sleepiness and reduces anxiety, making valerian tea a drink worth trying to help your body fall asleep naturally.

Lemon Balm Tea

Lemon Balm Tea for better sleep

Lemon balm tea has been used to bring on sleep since the Middle Ages for the same reasons as valerian tea: they both increase levels of GABA. This tea is part of the mint family and is a great aromatic bedtime drink to sip on while you curl up on the couch just before bed.

Get The Good Night’s Sleep You’ve Been Dreaming About

Most drinks that have tranquilizing potential can be prepared with simple ingredients. Consider trying a few to find out which ones help you sleep the best. These sleep-enhancing drinks are a good place to start and are easy to prepare. They are also affordable and can be conveniently found in most grocery stores. It may also be worth your while to contact a doctor or holistic specialist to learn about more sleep-inducing foods and drinks that can be incorporated into your life to help you fall asleep naturally.

 

Related: Meditation For a Good Night Sleep

 

The Surprising Health Benefits of Sweet Potatoes

The Surprising Health Benefits of Sweet Potatoes

Sweet potatoes are a staple food in many parts of the world. They are versatile and delicious and are good sources of fiber, potassium, vitamins, and other essential nutrients.

They can offer a variety of health benefits, including some surprising ways to support a person’s health.

1. Nutrition Facts:

Sweet potatoes are a great source of vitamins and minerals. One cup  (200 grams) of baked sweet potato with skin can meet the following daily requirements:

  • 26% of dietary fiber.
  • 769% of Vitamin A.
  • 65% of Vitamin C.
  • 26% of Vitamin B6.
  • 27% of potassium.
  • 50% of the manganese.

sweet potato

It’s important to note that a medium sweet potato contains an average of 24 grams of carbohydrates, 53% of which are starches. Sweet potatoes have a medium to the high glycemic index, ranging from 44-96. The glycemic index is a measure of how quickly your blood sugar levels rise after a meal, and it is noteworthy as foods with a high GI may not be suitable for people with diabetes to consume in large quantities.

Cooking methods can affect a food’s glycemic index, with boiling and baking achieving lower GI values ​​than frying.

2. Promotes Intestinal Health

Sweet potatoes contain two types of fiber: soluble and insoluble. Each of them has different functions in our body. As soluble fiber dissolves, it creates a structure that facilitates digestion and can lower blood cholesterol and sugar. 

Insoluble fiber, on the other hand, draws water into your stool, making it easier to pass through your intestines. Both of them work together to help support intestinal health.

3. Supports Immune Functions

Baked sweet potato

One cup of baked sweet potato provides almost half of your daily vitamin C needs while providing 700% (!) of your daily vitamin A needs. Both vitamins are vital for supporting immune function, which is especially important during flu season.

4. Reduces Cancer Risk

Sweet potatoes are a good source of beta-carotene, the provitamin of vitamin A. Diets rich in carotenoids are associated with a lower risk of stomach, kidney, and breast cancer.

5. Supports Eye Health and Healthy Seeing

Beta-carotene is converted into vitamin A in our bodies and used to create light-detecting receptors in the eye. 1 cup (200 grams) of cooked sweet potato provides more than seven times the average daily amount of beta-carotene needed, thus highly supporting eye health.

How can we add sweet potatoes to our diet?

There are easy ways to add to our diet.

sweet potato salad

  • You can mash them and make a side dish for your meat.
  • Sweet potatoes can be added to your soups and sauces.
  • They make a great addition to a seasonal salad.
  • Crispy, spicy baked slices can satisfy your craving for french fries.

With Love,

Vivoo Nutrition Team