Category: sugar

Do Something to Feel Good Every Day

Published on by Nikken

Doing something to feel good every day seems natural, but think about it. Do you consciously behave in ways to that make you feel good? Feeling good is not just about physical well-being. Your brain tells you to feel good or not, so mental well-being is also crucial.

The first step to feeling good every day may be by creating intentions. By doing so, feeling good comes from conscious acts. You can then alter your behavior to establish positive habits that become second nature and no longer require questioning and searching for answers.

Feeling good, both mentally and physically, often depends on a few basic activities. Try it and see if it makes a difference in how you feel!

•          Get enough sleep. You spend about a third of your life sleeping, so getting plenty of rest is a no-brainer. Without enough restful sleep, your brain and the rest of your body cannot function optimally. When you don’t get enough sleep, not only do you suffer from brain fog and bad moods, but ironically you can gain weight, raise your blood pressure and weaken your immune system.

•          Spend some time outdoors every day. Even if it’s only for 20 minutes or a brisk walk around the block, being outside (rain or shine) can elevate your mood or create an optimistic attitude as well as lower blood pressure.

•          Do some kind of exercise consistently—whether it’s walking or working out, swimming or biking—your body will look forward to how well it feels, and you will have created a wonderful lifelong habit.

•          Be helpful. You don’t have to formally volunteer somewhere to be helpful. You can hold the door open for someone, let someone go in front of you in a supermarket queue, give a fellow driver the right of way in crowded traffic, or simply smile at strangers. You may or may not make someone else’s day better, but you definitely will feel pretty good yourself.

•          Drink enough water. By the time you actually feel thirsty, you’re probably already dehydrated, so make it a conscious habit to sip water throughout the day. If it’s PiMag® water, even better—because then you’re drinking alkaline water that efficiently hydrates.

•          Meditate or spend a few minutes daily doing nothing. This is practicing the art of true relaxation. Doing nothing for a short period of time, from a few minutes up to an hour, may resemble meditation; however, not everyone is a natural meditator, while everyone is able to do nothing, whether laying down, sitting up, standing or leaning.

•          Interact with an animal. If you have a pet, this one will come naturally. Pet your dog, cat or bunny. Something about the sense of touch against their fur is calming and soothing. Converse with your parakeets. No pets? Go outside and listen—birds, crickets, insects have a symphony of their own and gives you a break from your own inner dialogue.

•          A good diet definitely is key to feeling good every day. One specific part of a healthy diet is fiber. Fiber keeps you regular and being regular is one way to feel good every day. Make sure to eat plenty of fiber. Examples of digestible or soluble fiber are beans, Brussel sprouts, yams, apples, carrots and asparagus. Examples of indigestible or insoluble fiber are kale, cauliflower, spinach, peas, nuts and pears. You can’t go wrong if you eat a wide variety of fruits and vegetables—the more colorful, the better.

•          There’s nothing that compares to the feeling of doing something creative. Do you enjoy cooking? Painting? Playing or listening to music? Do you crochet, knit, practice carpentry or build mobiles? Do anything you enjoy that is not related to your work and notice how good you feel.

•          Laughter not only helps boost your immune system, but it also triggers your body to release endorphins and other hormones that make you feel good! So, spend time with your buddies who laugh with you, watch some standup or tune into your favorite comedies.

For the whole month of January, select filters are at 20% off, so you can breathe in clean air and energize as well as hydrate and cleanse with PiMag® water—two ways to feel good every day!

Support Your Immune System During the Winter Months

Published on by Nikken

During the cold weather months of winter, the body faces multiple viral and bacterial challenges. That’s why colds and flus are common during this time of year, so it’s especially important to support your immune system.

Here are a few things you can do intentionally to support a healthy winter lifestyle:

•          Incorporate ways to manage or reduce stress, so you can help lighten the load on immune cells. Try stretching a few minutes at a time throughout the day, or simply sit quietly and take measured deep breaths. If you can meditate for even 15 minutes, it may be helpful.

•          Fostering an environment conducive to quality sleep helps empower your body to maintain a resilient immune system. Try to get 7-9 hours of sleep nightly, so that your body can reap the benefits of rest and reproduce immune cells. Remember, physical and mental restoration often take place during sleep. Check out the Makura Sleep Packs with pillows, mattress toppers and comforters for a comfortable sleep environment. (link to https://store.nikken.com/usa/en/product/makura-sleep-packs)

•          Drink plenty of water. Hydration plays an important role in the circulation of immune cells. Proper hydration also supports mucosal barriers and helps your body function at its best.1

Fill your PiMag Waterfall® with tap water and it dispenses filtered alkaline water, so you can hydrate fully.

•               Handwashing is a simple way to support the immune system, as it is one of the most effective ways to prevent the spread of germs and infections. Wash your hands with soap and water for at least 20 seconds, especially before preparing food, eating, and after being in public places.2

•          Eat with essential nutrients that can boost your immune cells in mind. These include foods rich in vitamins A, C and D, as well as minerals such as zinc. Vitamin A can be found in green, yellow and orange vegetables such as yams, carrots and spinach. Vitamin C is in citrus, peppers, broccoli and many fruits and vegetables. Get out into the sun for a dose of vitamin D, which is needed for good immune response. Support your white blood cells and help maintain a strong gut with zinc-rich foods, such as pumpkin and sesame seeds, seafood and legumes.3 Even if you don’t normally take nutritional supplements, the winter months are a good time to try. Kenzen® Mega Daily 4 comes in two formulas, one for women and one for men. They feature a multivitamin and mineral, vegetable superfoods selected for exceptional nutrient content, whole body renewal components, and gender-specific support.*

•          Stay active. Physical activity helps enhance the body’s immune function by helping to improve circulation, which in turn helps flush out bacteria. Incorporating walking into your daily routine is one of the simplest ways to stay active.

•          During the holidays, there is always the temptation to eat and drink. A little of this and a little of that goes a long way, but keep your intake moderate, especially when it comes to alcoholic beverages. Alcohol tends to weaken the immune system.

So, eat, drink and be merry, but make the right choices to stay healthy all winter long! And remember, you can shop for great gifts with the Nikken Holiday Gift Guide through the end of the year.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

1 https://bastyr.edu/about/news/boost-your-immunity-winter-lifestyle-tips-and-essential-nutrients

2,3 https://mheds.org/?p=7909

Get Energized and Ready for the Holidays!

Published on by Nikken

The holiday season can bring a lot of joy to many, as it’s designated as a time to give and receive. However, the joy of giving is sometimes accompanied by the stress of choosing gifts and the additional energy needed on top of regular daily activities—it can be overwhelming. Here are some tips on how to stay energized during hectic times!

•          Try to eat lots of fruits and vegetables. This is the time of year where there will be many “treats” to tempt you. Enjoy in moderation, as even adults can suffer from the sugar highs and ensuing crashes.

•          Resist the urge to burn the candle at both ends. Especially when there is so much to get done, get your rest. Even one night of poor sleep can affect your mood and energy.

•          Keep PiMag® water with you and drink it throughout the day. Staying hydrated can help support your energy levels.

•          Even if you feel like a shot of caffeine can help energize you, try to drink caffeinated beverages only in the morning. Try herbal teas in the afternoons and evenings. Remember, Kenzen Super Ciaga® powder can turn plain PiMag® water into a delicious beverage that supports your natural energy levels.

•          Prioritize, execute and eliminate. You can’t do everything at once, so choose the most important tasks, do them, and eliminate the ones that are less important. If you have family members or friends who can help with less critical tasks, ask them.

•          When things start getting hectic, set aside some time for yourself to exercise. Even a 10-minute walk can help raise your energy levels.

•          You may not be able to attend every single function you’re invited to. It’s hard to say “no” but again, prioritize, execute and eliminate. Attend the functions close to your heart.

•          Stare at the color red.1 According to research, looking at the color red can help boost energy levels! There’s no harm in giving it a try!

•          Donate. Whether you have gently used toys or clothes, there is someone out there who will appreciate them. And, when you do a charitable good, you release endorphins that support your energy levels! Win-win!

One way to help ease the pressures of the holiday season is to let your fingers do the shopping. Take a look at our 2024 Feel Good, Share Joy Nikken Gift Guide. There are great gift ideas and bundles that can save you money while you’re spreading some holiday joy. You’ll even receive 10% cashback in your eWallet for your purchases that can be used in January 2025 to start the new year with more joy!

1 https://www.calendar.com/blog/12-ways-to-stay-energized-this-holiday-season/

Junk Food Alternatives

Published on by Nikken

Humans have had a long and beneficial relationship with salt, sugar, and fat that dates back to the origin of the species. Salt is essential for fluid balance, sugar provides the energy for physical and mental activity while fats of various types make up most of the mass of the brain.1 Salt, sugar and fat were necessities to stave off hunger and starvation.

Fast forward to contemporary times and those same magical ingredients are added into fast foods as well as packaged ready-to-eat foods that are convenient and often times, addictive. The packaged food industry spends loads of money to research the “bliss point” for general consumption, and that is how much sugar, fat and salt is added, so that we develop a habit and cravings! Scientists have a relatively new name for such cravings: hedonic hunger, a powerful desire for food in the absence of any need for it; the yearning we experience when our stomach is full but our brain is still ravenous. And a growing number of experts now argue that hedonic hunger is one of the primary contributors to surging obesity rates in developed countries worldwide, particularly in the U.S., where scrumptious desserts and mouthwatering junk foods are cheap and plentiful.2

Research has shown that the brain begins responding to fatty and sugary foods even before they enter our mouth. Merely seeing a desirable item excites the reward circuit. As soon as such a dish touches the tongue, taste buds send signals to various regions of the brain, which in turn responds by spewing the neurochemical dopamine. The result is an intense feeling of pleasure.3 That is why it is so hard to break the junk food habit.

Fortunately, there are some simple ways to replace junk food with healthier alternatives!

•          Replace milk chocolate with dark chocolate, which contains antioxidants as well as magnesium, iron, copper, potassium, phosphorus, zinc and selenium.4 Don’t go overboard because it’s still high in calories.

•          Replace ice cream with frozen yogurt, which is lower in both fat and sugar and contains probiotics to help gut health. Again, eat in moderation to avoid too many calories.

•          Another replacement for ice cream is sorbet. It’s easy to make and you get all the nutrients from the fruit of your choice.

•          Have dried fruit for dessert or snacks. Dried fruit is actually very sweet and can take away sugar cravings.

•          Potato chips can be replaced with kale chips, any other vegetable chip, sweet potato chips and even baked potato chips. Popcorn is also a healthier alternative when you make it with less salt and butter.

•          Replace sugary sodas with sparkling water and fruit slices, or use half carbonated water and half fresh juice. Don’t drink those so-called sugar-free sodas either—they may have zero calories, but artificial sweeteners are simply bad for you.

•          Have nuts on hand for healthy snacking. Nuts have that crunch that is so satisfying, and when you choose unsalted ones, you’re getting the healthy fats without the salt. Even when salted, the high fiber and vegan protein you’re getting more than make up for the salt.

To win the battle against junk food, we have to “reengineer the food environment.” This means removing junk food from wherever we live, which in practical terms means not buying it to begin with. This also means not going to fast food outlets, because once there, the temptation may prove overwhelming. And remember, Kenzen® nutritional and dietary supplements may help you fill in the gaps in your daily regimen!

1 https://www.nature.com/articles/s41538-018-0020-x

2, 3 https://www.scientificamerican.com/article/how-sugar-and-fat-trick-the-brain-into-wanting-more-food/#:~:text=Research%20has%20shown%20that%20the,a%20sense%20of%20well%2Dbeing.

4 https://onlinedoctor.lloydspharmacy.com/uk/lifestyle-advice/10-healthy-alternatives-to-unhealthy-food

What You Eat Affects How Well You Work

Published on by Nikken

Just about everything we eat is converted by our bodies into glucose, which provides the energy our brains need to stay alert. When we’re running low on glucose, we have a tough time staying focused and our attention drifts. This explains why it’s hard to concentrate on an empty stomach.1

Our bodies react to different types of foods in different ways. In other words, not all food is processed at the same rate. High-carb foods such as pasta, bread and sugary cereals, release glucose quickly. This results in a quick burst of energy, but then there is a slump. Even worse are desserts with loads of sugar—the sugar high and ensuing crash that mothers fear from their children often come after ingesting birthday cake!

High-fat meals provide more sustained energy, but require the digestive system to work harder, in effect, reducing oxygen levels in the brain and resulting in grogginess and lethargy. There’s a reason the big steak meal with all the fixings or that double cheeseburger and fries puts us into a food coma. Movement helps digestion; that’s why taking a brisk walk after a big meal can help to keep that heavy feeling at bay.

Research indicates that eating fruits and vegetables throughout the day isn’t simply good for the body—it’s also beneficial for the mind. A recent paper in British Journal of Health Psychology examined the way people’s food choices influenced their daily experiences. After 13 days of observation, the participants who consumed more fruits and vegetables (up to 7 portions daily) were visibly happier, more engaged and more creative than usual.Researchers concluded that because fruits and vegetables contain nutrients that support dopamine production, they support the experience of curiosity, motivation and engagement. Fruits and veggies are also high in antioxidants, which help to improve memory, enhance mood and support the immune system. 2

Ray Merrill, an editorial board member of the International Journal of Environmental Research and Public Health, found that those who opt for predominantly unhealthy food choices are 66% more likely to be less productive than those who actively make healthy choices.Professor Merrill contends that proper nutrition promotes increased cognitive function, better concentration, more energy and motivation and decreased depression and anxiety.3

Making consistently good food choices that help us perform at our highest levels requires discipline but can be made easier with a strategy. Here are a few tips on planning:

•          Make food choices early. Don’t wait until you are starving, which is when the worst food decisions are made. Plan when you are going to have your meals and decide in advance what you’ll be having.

•          The more you cook or assemble meals at home, the more control you have. So many people work remotely from their homes now that you actually have better odds of eating healthier and resorting to fast food restaurants less often.

•          Have healthy snacks at hand. A handful of nuts with a piece of fruit in between meals can be your best friend and ward off drops in blood sugar. The more active you are, the more important it is to supplement your main meals with snacks.

•          Be aware of foods that are high in fat, salt and sugar, and keep them to a minimum. Rule of thumb: stay with fresh produce, lean or vegetable-based proteins and whole grains.

The more we choose to eat healthy foods—the better we’ll do in school, at work and in life. And at Nikken, we have Kenzen® Nutrition to support us every step of the way.

1, 2 https://hbr.org/2014/10/what-you-eat-affects-your-productivity#:~:text=Why?,decisions%20about%20food%20is%20essential.

3 https://www.wellright.com/resources/blog/exploring-the-link-between-productivity-and-food-in-the-workplace

Smart Nutrition the Kenzen® Way

Published on by Nikken

September at Nikken is about smart nutrition: eating healthy food, choosing nutrient-dense ingredients in cooking, committing to whole foods rather than processed ones and avoiding refined pre-packaged items that contain added sugar and salt. With our hectic multi-generational family lifestyles, dietary or nutritional supplementation can make a big difference.

Here’s a summary of what Kenzen® Nutrition is designed to do:

•          Kenzen® Calcium Complex and Kenzen BDZ® work synergistically to support bone health.* Added minerals in the Calcium Complex enhance absorption, while BDZ acts as the perfect complement with patented vitamin K and its unique marine plant complex to support bone structure and strength.*

•          Kenzen® Joint is formulated with high potency cetyl myristoleate, combined with gluosamine, methylsulfonylmethane and boswelia plant compounds—to support joint movement and connective tissue repair.* A topical version is CM Complex Cream that contains the same naturally lubricating properties.

•          Pink Collagen Complex stands out with its naturally pink color and exceptional formulation. Blood peach, rose apple and beet root combine their rosy tint with antioxidant powers and pleasant flavor, so there’s no fishy taste to the powerful type 1 collagen derived from marine peptides.

•          Kenzen® Omega Green + DHA contains heart-healthy omegas 3, 6, and 9 in one formula! The vegan formula is plant-sourced from cranberry seed oil, flax seed oil and red algae. Supporting digestive, hormonal and nerve health, it also benefits eyes and the brain.* It’s a formula chockful of omega fatty acids that even vegans can enjoy!

•          Kenzen Bergisterol® aims to support cardiovascular health and immune response.* Made with an exclusive strain of the bergamot fruit, it is rich in polyphenols and bioflavonoids.

•          Kenzen Super Ciaga® powder is a delicious way to support heart health, cellular functions and the immune system for overall well-being and natural energy levels.* It’s formulated with highly concentrated superfruits, such as maqui berry, elderberry, blackberry, raspberry and blueberry.

•          Kenzen® Immunity was providing immune support long before mushrooms became a trending topic.* Made with 14 different mushrooms, it is a standout in the market where supplements only contain single species or just a few.

•          Kenzen® Digestion 4-20 contains 20 different enzymes within the 4 categories of macronutrients: fats, proteins, carbs and fiber. This formula helps the digestive process by optimizing absorption of nutrients, allowing the body to convert fuel into energy.*

•          Kenzen® Cleanse & Detox supports the liver, which provides more than 500 functions!* This formula helps rid the body of toxins and other wastes, utilizing natural ingredients, such as organic chicory root, milk thistle and turmeric.

•          Kenzen Lactoferrin® 2.0 supports gut health while binding and transporting iron, so the body can absorb it.* The formula has antioxidant and anti-inflammatory properties for overall health*.

•          Kenzen Jade Greenzymes® and Jade Greenzymes® Citrus are known as “nature’s perfect food.” That’s because organic barley grass has the full balance of enzymes needed to support healthy bones and tissue, skin elasticity and help maintain natural pH levels.*

•          Kenzen® Clarity supports cognitive function* with a fermented blend of ingredients. The formula is based on the gut-brain connection—fermentation helps absorption and digestibility of nutrients such as organic ashwagandha and organic bacopa leaf, supporting better memory, focus and concentration.*

•          Kenzen® Mega Daily 4 (in two formulas, one specifically for women and one for men) is a formulation of organic vegetables that provide the known types of water-soluble and fat-soluble antioxidants plus nutrients that support celluar function.*It offers gender-specific support for whole body renewal.*

•          Coming in October, new Kenzen Vital Balance® Meal Replacement Mix contains 30% of the recommended daily allowance for protein in vegan form. MCTs support the brain while vitamins and minerals come from natural sources, making them more bioavailable. Prebiotics and probiotics promote effective digestion and absorption.*

Try smart nutrition the Kenzen® way for overall health and well-being—easy, effective and extraordinary.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Tips for Healthy Eating

Published on by Nikken

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.1 It’s equally important to get the right amount of calories from the best food sources. Over the years, there have been so many different diets that trend—for weight loss, to go plant-based, to decrease belly fat and bloat—you name it, there’s been a diet for virtually every issue. Still, the basics for healthy eating remain the foundation of any diet you choose.

Here are eight ways to help eat healthy for the long-term:

1. Carbs can be your friends. Just be sure to focus on high-fiber, whole grain varieties rather than “white” or refined versions of potatoes, bread, rice, pasta and cereals. Eat potatoes with the skin on, choose brown rice and whole wheat pasta. Stay away from refined starchy carbs.

2. Eat lots of fruit and veggies. Five portions daily is recommended, but it can be frozen, fresh, canned, dried or juiced. It’s not that hard when you spread the portions throughout the day, including snacks.

3. Include lean protein. Fish is a good source as they tend to be high in heart-healthy omega-3 fatty acids. You can eat two portions weekly of oily fish, including salmon, trout, herring, sardines or mackerel. If you are vegetarian, beans are your best pals, and don’t forget tofu is made from soybeans—great sources of vegan protein.

4. Cut down on saturated fat and sugar. Fats are necessary in a balanced diet, but keep saturated fats low and focus on unsaturated fats. Incorporate olive oil, avocado, oily fish and flax seeds into your diet and avoid fatty meats, cold cuts, sausages, hard cheeses and the skin on poultry.

5. Sugar increases the risk of obesity and tooth decay. Many packaged foods and drinks contain high amounts of refined sugar, for example, cakes, cookies, pastries, puddings, breakfast cereals, sodas, alcoholic beverages—in fact, reading labels will help uncover “hidden” sugars in foods you might not suspect have added sweeteners!

6. Many people eat too much salt unintentionally. Again, check labels because salt is often added into packaged goods, such as cereal, soup, bread and sauces. Most adults and children older than 11 only need about a teaspoonful a day!

7. Make sure you have enough calcium and vitamin D in your diet for bone health.2 Include leafy greens in your meals, such as spinach, collard greens, bok choy and kale. Salmon and sardines are a great source of calcium. Fortified dairy or plant-based milks are high in both calcium and vitamin D.

8. Add potassium in your daily regimen, as it helps promote heart and renal health, as well as the proper functioning of muscles and nerves.3 Prune juice, pomegranate juice, bananas, beet greens, lima beans and Swiss chard are high in potassium.

Eating healthy is a sustainable way to support an active lifestyle. On average, it takes about three months to develop a good habit and remember, smart nutrition goes beyond simply satisfying hunger. It’s also about understanding how different food groups impact our bodies. We can choose from a variety of nutrient-dense options to help fill in nutritional gaps. Kenzen® Nutrition is here to help you every step of the way, whether you need vitamins, minerals, a thorough cleanse or an extra lift in energy!

1 ww.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/

2, 3 https://www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/index.html

Break the Junk Food Habit

Published on by Nikken

Certain foods — particularly processed foods that are high in sugar, salt and fat — don’t just taste good, they also can be addictive, said scientists at a UC San Francisco symposium on food and addiction. 1 The good news is that we can break free of our cravings for junk food with a bit of discipline and a positive mindset.

Follow these tips to cut down on sugar and break the junk food habit:

•          Identify the triggers: Finding out what sets us off on a bad eating binge is key to nipping it in the bud. According to Kerri Boutelle, a UC San Diego professor of pediatrics and psychology, we have to control triggers as soon as possible.2

•          Learn to tolerate cravings: Professor Boutelle also says that cravings, such as those for sugar, are a learned response and people can be trained to extinguish that response and learn to ignore the cravings. The key is to realize that the cravings will eventually decrease. Cravings might last 10 minutes, and Boutelle’s research has found that people can gain more control over their favorite foods by looking at, smelling and only taking a small taste of them.

•    Plan meals ahead of time: Having a healthy meal prepared in advance may help us avoid unhealthy choices. Prepare meals that are limited in added sugar and saturated fat, contain little salt, and include many fruits, vegetables and whole grains. In fact, we can eat a great deal of healthy food without gaining weight and feel more satisfied than when eating junk food. Often a junk food binge results in plenty of stomach discomfort (and emotional guilt) afterwards. In other words, you will reduce the “food cue reactivity.” This is what researchers call our susceptibility to being influenced by the food smells, advertisements, and conversations surrounding us every day.3 Some recommended food to prepare in batches and to store in the refrigerator or freezer include brown rice, beans, stir-fried or roasted vegetables, or cold salads.

•          Choose healthy foods that are enjoyable: If we set unrealistic boundaries on eating, we are setting ourselves up for failure. To get rid of junk food, we need to replace them with foods we love. For example, we can eat a lot of watermelon to satisfy a sweet tooth. We can replace a milk chocolate bar with a small square of dark chocolate, full of antioxidants and minerals.

•          Be a good role model: Kids may be more prone to junk food than adults, so parents should limit their exposure to products with added sugar in their first years of life. Improper eating habits at a young age sets up children for possibly a lifelong battle with maintaining a healthy food regimen. No single factor is predictive, but genetics play a role, as does someone’s environment. The earlier and the more we are exposed to sugar and other addictive substances, the more likely we are to become trapped into desiring them.

•          Reduce intake of foods with added sugar: “The average amount of added sugar in the American diet is more than 20 teaspoons per day,” said Pat Crawford, senior director of research for UC’s Nutrition Policy Institute. “Since about half of this sugar comes in the form of beverages, we have to rethink our beverage choices. Water should be the beverage of choice.”4

•          Manage stress: “Stress changes how we metabolize food,” says Elissa Epel, Director of the UCSF Center for Obesity Assessment, Study, and Treatment and co-organizer of the food and addiction symposium.5  Eat mindfully, meditate and exercise, as exercise is a huge stressbuster. Under stress, people commonly turn to comfort foods high in sugar and fat. Highly stressed people who eat a lot of high-sugar, high-fat food also are more prone to health risks than low-stress people who eat the same amount of unhealthy food.

•          Expect some days to be better than others: Nobody’s perfect, so when we have a relapse, we simply need to move on to the next day and do better. If we take an all-or-nothing approach, it’s not realistic. Abstinence is not an option when it comes to eating. However, gradual abstinence from the craved junk food is actually the goal in total wellness.

Food manufacturers often create foods with the goal of igniting that craving sensation in consumers. They aim for the “bliss point” in a product. This is the point at which the eater experiences the ultimate pleasure, with not too much and not too little salty, sweet, and fatty flavors. These combinations are particularly hard to resist.6

When we know exactly which junk foods we want to eliminate, we can shop for replacements that are healthy alternatives, including snacks. Since the texture of food plays into our cravings, for example, some of us like crispy, crunchy junk food, while others may crave smooth, creamy items, finding healthy replacements with a similar feel makes it easier to switch over.

Seasonal fruits make great snacks that are easy to grab and go. Fruit has sugar, but it has a lot of vitamins, antioxidants, and water, too. It also contains fiber, which slows and balances out the effects on blood sugar. This prevents the sugar crash.7 Once we wean off of manufactured sugar, fruit will taste a lot sweeter and more satisfying. Fruits like apples, bananas, oranges pack in the nutrients and are easy to take anywhere. Use small containers or bags for cherries, blueberries, strawberries, raspberries and blackberries. And, during the summer months, watermelon is a sweet and crunchy delight that nutritionists recommend even for diabetic regimens, because it’s full of hydrating water content.

One great way to start dumping junk food is to eat plenty of healthy fats. Our bodies need fat and our palates crave fat, because they’re flavorful. We need to avoid or limit trans fats and saturated fats, but heart-healthy fats help us stay on the path of good nutrition. Nuts and avocado are high in healthy fats as are fatty fish, such as salmon. By the same token, protein helps us feel full, so incorporating healthy sources also help diminish junk food cravings. When we feel full, there’s generally less desire for junk food.

It’s generally believed that it takes about three months to form a habit that we can adhere to for a long time, even a lifetime. In that same way, our bodies and palates will grow accustomed to a junk food-free diet. We will actually evolve to prefer healthy foods such as fresh vegetables, fruit, grains and proteins. And because these healthy foods are nutrient-dense rather than empty calories, our bodies will start feeling more satisfied and eventually the junk food cravings will decrease and even go away.

Summer happens to be an excellent time to ditch the junk food and start on a lifetime of healthy eating. At Nikken, we have a Summer Challenge that goes through the end of August. Everyone can choose their own personal challenge—whether it’s to exercise more, hydrate consistently, quit the junk food diet, sleep better or all of the above.

Nikken is offering a Summer Challenge Pack with special pricing: one tub of Kenzen Vital Balance® Meal Replacement Mix that’s full of plant-based protein to help us feel full and is useful as a meal replacement or snack, one bottle of Kenzen® Digestion Complex 4-20 to provide digestive and enzymatic support, and one box of delicious Kenzen Jade GreenZymes® Citrus with 30 premeasured packets of organic young barley grass and organic inulin for prebiotic and overall nutritional aid. (US item code 4472/ CAN item code 4473)

1, 2, 4, 5 https://www.universityofcalifornia.edu/news/how-break-junk-food-habit

3, 6, 7 https://www.healthline.com/health/food-nutrition/how-to-stop-eating-junk-food

Healthy Routines for Healthy Hearts

Published on by Nikken

There are many ways to help keep our hearts healthy, our circulation smooth and our blood vessels free of plaque. Certain conditions are inherited, but being aware of them can help us embrace the Active Wellness habits that counteract them. Our habits start with choices, and it depends on what we’re willing to do, give up or add to our lifestyles.

No smoking: It’s been decades since the benefits of not smoking cigarettes have been brought to light, but now, there are so many things other than cigarettes to smoke. The truth of the matter is, none of it is good for our heart or lungs—some substances can alleviate pain or quell nausea, but inhaled habitually, can cause heart and lung damage. In other words, quitting smoking means stopping the inhalation of a whole range of things—and vaping is ill-advised, too. The American Heart Association, National Heart, Lung and Blood Institute, and Centers for Disease Control & Prevention jointly encourage all smokers to quit!1

Curb belly fat: Certain parts of the body have a special impact on heart health. Research in the Journal of the American College of Cardiology has linked excess belly fat to higher blood pressure and unhealthy blood lip levels.2 Health practitioners advise us to try to decrease the belly fat through diet and exercise, not just from spot routines. In other words, a hundred sit-ups a day won’t get rid of belly fat, but losing some weight by eating better (or less) combined with a daily exercise routine that includes some form of cardio or aerobic activity, may do the trick.

Healthy snacks: We all know that eating right is critical for good health. When trying to eat the right foods, one of the things that is hard to do is to give up unhealthy snacking. The good news is that there are actually healthy snacks we can incorporate into our diets. One example is chips and salsa. The salsa is a delightful mix of healthy vegetables as long as we don’t oversalt it. Add in some whole or blended beans—black, white, pinto, any other choices—and the salsa gets a big boost of heart-healthy fiber. According to the Mayo Clinic, a diet rich in soluble fiber can help lower LDL (bad cholesterol).

Omega-3 fatty acids: Another source of heart-healthy food is fish, due to its omega-3 fatty acid content. Not all fish are equal, but salmon, tuna, sardines and herring, for example, contain good amounts of omega-3 fatty acids. Nutritionists recommend eating fish twice a week, with the health benefits outweighing the risks of mercury ingestion.3  If you’re a vegetarian, our Kenzen® Omega Green + DHA is a great source of omega-3 fatty acids.

Eat the color spectrum: Have you heard the saying, “eat the rainbow?” This simply means that a heart-healthy diet can be made up of naturally colorful food—green, red, yellow, orange, purple and blue—easily found in vegetables and fruits. Think of favorite fruits and vegetables and simply incorporate them into meals or eat them in between meals.

A half teaspoon of salt a day: Researchers have reported in The New England Journal of Medicine that a half teaspoon of salt is all we need per day!4 Salt is apparently one of the leading culprits of high blood pressure which in turn causes heart disease. Salt is a hidden menace found in excessive quantities in processed foods, many restaurant foods and especially fast-foods. Breaking the salt habit can be challenging, but for starters, never salt anything without tasting it first!

Dark chocolate: Dark chocolate contains heart-healthy flavonoids. These compounds help reduce inflammation and may lower the risk of heart disease, according to scientists in the journal Nutrients. Incorporating dark chocolate into a diet is prudent but not in copious amounts—a couple of squares is recommended.

Go Nuts: Thankfully, some fats are actually good for us! These heart-healthy fats come in the form of almonds, walnuts, pecans and even moderate amounts of peanuts. They also contain protein and fiber that act as fuel and digestive helpers. Although high in healthy fats, they’re also high-calorie so nutritionists advise eating small amounts daily.

7% fat daily: Like salt, decreasing fat intake daily to just 7% of our daily calories can help lower the risk of heart disease, according to the USDA. One way to help calculate our intake is to read the nutrition labels on the food we buy.

Eat breakfast: Although intermittent fasting is trending for weight loss, breakfast truly is an important meal of the day, if not the most important one. To build a heart-healthy meal that ends the overnight “fast,” incorporate whole grains, such as oatmeal, lean protein such as peanut butter, yogurt or low-fat dairy milk from animal or vegetable sources) and fruit, especially berries high in antioxidants and polyphenols.

Drink tea: Black or green, it’s our choice and either is healthy for the heart. In fact, drinking one to three cups of tea every day may help lower the risk of heart problems. So, have a “cuppa” and enjoy the possibility of lowering the risk of angina and heart attacks!

Fun exercises: Not everyone likes going to the gym and working out, but regular exercise is important for sustained heart health. In fact, sitting for too much of the day is now considered as bad as smoking! It’s therefore imperative to get a move on! There are many alternatives to working out. For example, dancing raises the heart rate and gets the lungs pumping. It also burns up to 200 calories or more per hour, and listening to music while dancing is an added pleasure. Walking, swimming, running/jogging, rowing, hiking and so forth, are all great alternatives to the gym and you can connect with nature at the same time.

Yoga: Another ongoing trend is the practice of yoga. Since it originated in India more than 5,000 years go, this “trend” has proven it’s here to stay. The western world had some catching up to do, but has now shown that yoga has the potential to improve heart health. By stretching virtually every part of the body (even ears, nose and mouth), yoga can help improve balance, flexibility and strength. It also helps relieve stress and helps improve sleep, all adding up to maintaining a healthy heart.

Make your HaHas Loud: This is such a great to-do to incorporate into an Active Wellness lifestyle. Laughing out loud may be good for the heart, according to the American Health Association. Laughing out loud has been found to lower stress hormones, decrease inflammation on arteries and raise levels of high-density lipoprotein (HLD or good cholesterol).

Gum and tooth health: Cleveland Clinic researchers have found that bacteria that can cause gum disease also may raise the risk of heart disease. Findings to date are mixed, but there’s only good that come of keeping teeth and gums healthy. Brush and floss every day if you don’t already, and see the results.

Get enough sleep: When we don’t get enough sleep, the heart is significantly impacted.5 It’s no surprise that the entire body needs its rest, but the heart works 24/7 and really needs to rest!

Remember, Kenzen® Nutrition is here to help fill in the gaps of anyone’s diet! From now until March 23, 2023, each purchase of a PiMag Waterfall® will be accompanied by a bonus bottle of Kenzen® Immunity; each purchase of a KenkoAir Purifier® will have a bonus bottle of Kenzen® Clarity; and each purchase of a Kenko Sleep Pack will contain a bonus bottle of Kenzen® Joint.

1, 2 3, 4 https://www.healthline.com/health/healthy-heart-tips#know-your-numbers

5 https://www.scripps.org/news_items/5146-5-heart-healthy-habits

A Healthy Start for 2023

Published on by Nikken

Wipe the slate clean each day! In life, we begin every day anew, but somehow the start of each year is when many of us decide to make resolutions or set goals. The reality is that without good health, we cannot do anything else, so total body wellness has to be an annual goal in one way or another.

We all know the ABCs for good health: restful sleep, clean air, fresh water, nourishing nutrition, adequate exercise and refraining from smoking, excessive drinking of alcoholic beverages and overusing medications and other addictive substances. All of this can be achieved, but consistency is the key. If we “fall off the wagon” in any area, wipe the slate clean, don’t beat yourself up and start fresh the next day.

Here are half a dozen things that may help make 2023 our healthiest ever:

1.         Pay attention to how your body feels. Are you constantly tired? Do you wake up in the morning feeling as if you never even slept? Commit to making changes, so that you have energy. It’s simple to say, “get enough sleep,” but so many of us don’t. It may require going to bed earlier or later than what you are currently doing. Striving for eight hours is fine, but be content to start with six or seven restful hours. Quality sleep not only makes us feel energized, but it also helps manage weight and cardiovascular health. Adequate sleep even helps us to think more clearly and accomplish daily tasks.

2.         Reach out to someone you care about but haven’t been in touch with regularly. Even if you don’t continue to reconnect consistently, you may be surprised what happens as a result of a simple phone call or “miss you” card in the mail. Remember that mental health is as important as physical health, and staying in touch with those we care about gives us a boost in multiple ways.

3.         We often forget to check important areas of our bodies, as many of us avoid going to the health practitioner unless we actually feel ill. This year, vow to get eyes, ears and teeth checked. Letting these three areas go untended can lead to problems down the road.

4.         Set aside time to read. Reading has different effects on our brains. Although studies largely focus on children, it is reasonable to believe reading vs. screen time has similar effects on adults. A 2020 study of 47 healthy children, aged three to five, found those who spent more than an hour daily on screens performed worse on cognitive tests than those who frequently read books with their parents or caregivers.1 Whereas screen time may produce a hypnotic effect, reading triggers thought. Regardless of age, retention of information and cognitive reasoning are precious.

5.         Make a conscious effort to be kinder to yourself. Sometimes we are kind to everyone else but we tend to be our own worst critics. The effect of being kind to ourselves has big health ramifications, all good ones! We really can help ourselves be happier!

6.         Weight loss is one of the most popular new year’s resolutions. It is also one that quickly fails and can even lead to depression. One alternative healthy habit to pursue is to simply ditch the sodas. Diet sodas with artificial sweeteners are even worse than the high-calorie sugary ones, because the chemicals added for flavoring may actually be health hazards.2 It’s not as big of a change as going on a special diet; it’s eliminating one item, but the positive results can be inspiring.

Nikken is committed to helping our Global Wellness Community live a healthy lifestyle, and our products reflect that. We are proud of our PiMag® water filters, Kenko Sleep System, KenkoAir Purifier®, Kenzen® nutritionals and True Elements® Marine Organic Skin Care as well as our vast array of magnetic support products. These products give you the power to take your health into your own hands, to sleep well, eat and drink well, breathe easily and obtain optimal hydration. They enable you to maintain the healthy lifestyle that gives you energy and ultimately, more joy.

1 https://sparktutoringservices.com/reading-time-vs-screen-time/

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/