We live in the day and age of endless supplements. Are you taking turmeric with black pepper? Does your friend supplement with lion’s mane mushroom to boost brain health? Did you purchase vitamin D because you heard it improves immune function? There are so many vitamins and minerals, causing people to focus on nutrition through a micro lens. Before focusing on the micros, though, there are three macronutrients that the body needs to survive. 

What Are Macronutrients?

By definition, macronutrients are chemicals that provide energy. The body requires macronutrients, or macros, in larger amounts to carry out everyday bodily functions. The three macronutrients are proteins, carbohydrates, and healthy fats. In fact, many people classify foods based on what macronutrient they belong to. For example, people refer to potatoes or rice as “carbs” and meat and fish as “proteins.” 

The body requires complex carbs, healthy fats, and protein to survive. They influence growth and development, circulation, and even cognitive function. According to nutritional research, the proportion of macronutrients in your diet can increase or decrease the risk of certain health conditions. Balance is everything, especially when it comes to nutrients that bring you energy. 

Macronutrients vs. Micronutrients

When you think of macronutrients, you think of the big picture, i.e. carbs, fats, and proteins. Micronutrients refer to vitamins, minerals, enzymes, and all of the other smaller components in trace amounts of food. The body needs both macros and micronutrients to function optimally, as they both supply the body with energy. Micronutrients help more with hormonal balance, tissue maintenance, and organ health. Macros and micronutrients work together to produce enzymes that aid with growth, repair, and development.

For the sake of this article, let’s focus on the large scale. Macronutrients (proteins, fats, and carbs) play distinct roles in the body, especially when it comes to immune function, weight management, development, and hormonal balance. Continue reading to learn about the importance of all three macronutrients. 

Healthy Fats

Some people try to avoid fat completely, while others focus their efforts on fat consumption. Dietary fat is a necessary source of energy in times of caloric deprivation or starvation. Fats get a bad reputation because of the association with heart disease and weight gain. Nutritionists suggest that 20-35% of the body’s daily energy requirement should come from consuming fats and oils. Dietary fats come in the form of saturated fat, unsaturated fat, and trans fat. Ideally, you should replace trans and saturated fats with unsaturated fats, as they have demonstrated an ability to reduce the risk of heart disease. Doctors encourage people to supply the body with fatty acids, such as omega-3s, because the body cannot make them. Additionally, fats assist with the absorption of fat-soluble vitamins like vitamins A, D, E, & K and carotenoids. 

Protein

Protein provides the body with the building blocks (amino acids) for muscles and other structures like the brain, nervous system, hair, blood, and skin. There are nine amino acids that nutritionists refer to as “essential,” meaning the body cannot make them. For this reason, it’s up to each person to obtain them via diet. Protein also helps to transport oxygen and other nutrients throughout the body. The body can reverse-process protein to use for energy if there is an absence of carbohydrates or glucose. Daily protein requirements will vary depending on age, weight, sex, and level of physical activity. A protein deficiency can cause weakness, mood changes, muscle wasting, or weight loss/weight gain. It’s best to focus on complete proteins that provide all of the amino acids that the body needs. The best sources include quinoa, edamame, wild caught seafood, chia seeds, and more. 

Carbohydrates

Carbohydrates, similar to fats, are either loved or hated. People on the ketogenic diet, for example, try their very best to avoid carbs to enter the body in a state of ketosis, in which it burns fat for energy. The body converts carbohydrates, be they simple or complex, into glucose, which the body stores and uses for energy. Carbohydrates are the body’s preferred source of energy, but they aren’t the only macronutrient that provides energy to cells. People equate carbohydrates to refined grains, processed foods, fries, breads, and similar foods. These foods release glucose into the bloodstream quickly, leading to blood sugar highs and lows, cravings and overeating. It’s best to eat complex carbs, or slow carbs, to provide a slower release of glucose and better energy supply for the body’s cells. 

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A recent survey found that the average American adult drinks coffee daily. Be it a morning cup that puts the body in motion or an afternoon pick-me-up, people have to have their java. While a cup of black coffee does exhibit health benefits, guzzling cup after cup can have adverse effects on your health. 

Coffee starts to become unhealthy the moment sugar, sweeteners, creamers, or dairy products enter the cup. Since coffee is the first thing that most people put in their bodies to start the day, why not make it healthier? In reality, people should start their day with water, but it’s not as popular as coffee. Water does give you life, though, just saying. Anyways, if you’re the type of person who enjoys a cup of joe in the morning, you can enhance that cup with a few simple tips. Sneak some extra nutrients in there!

Choose Quality Beans

People have their opinions about organic versus non-organic foods, but it’s best to purchase organic, fair trade coffee. You can taste the difference between a five-dollar bag and a 15-dollar bag of coffee! The quality of coffee will vary depending on how the beans were grown and processed. It’s a common practice for growers to spray coffee beans with synthetic chemicals, which humans should not consume. Additionally, buying fair trade means that you know the origin of the product, certifying that the farmers that grow the coffee receive a fair price. Plus, their communities benefit as well. 

Embrace Cinnamon

Some people have the same bottle of cinnamon sitting in their spice cabinet for years. It’s not a popular spice, for some reason, despite the fact that it exhibits powerful flavor and health benefits. Next time you brew your morning coffee, throw in a couple dashes of cinnamon into the cup. Cinnamon offers powerful antioxidants that help to reduce inflammation throughout the body. Some research found that cinnamon works to regulate blood sugar and insulin. You can enhance the health benefits by pairing cinnamon with complementary spices like nutmeg, cloves, or ginger.

Don’t Overload With Sugar

A cup of black coffee has health benefits, but people quickly tip the scales into the unhealthy realm with the addition of sugar, creamers, and artificial sweeteners. Artificial creamers, especially low-fat creamers, contain a lot of sugar and processed ingredients. Some nutritionists claim that they contain questionable ingredients that humans should not consume. Additionally, plant-based creamers are not always as healthy as people think. Artificial sweeteners and creamers have been linked to an increased risk of obesity and heart disease. Finally, limit the sugar you add to your coffee. Don’t pour it out of a giant container; rather, pour it into a small spoon and then mix it in, but don’t keep pouring spoonful after spoonful. 

Make Mushroom Coffee

Don’t worry, you aren’t about to see a layer or stir-fried mushrooms floating atop your cup of coffee. Mushroom coffee is a blend of ground mushrooms and coffee beans. When you pour boiling water over this blend, the result is a dark, smooth cup of coffee with a nutty flavor. The mushrooms that are in these blends typically include chaga, reishi, cordyceps, lion’s mane, and turkey tail. These medicinal mushrooms may help to reduce anxiety, enhance immune function, and lower inflammatory markers. Some of these mushrooms may even reduce the risk of cancer development. Do your research and find a reputable brand that has great customer reviews. 

Add MCT Oil

MCT (medium-chain triglyceride) oil is a supplement that many athletes and body builders use, but it’s also popular among keto diet followers. The shorter length triglycerides are easier for the body to digest than longer-chain fatty acids in other foods. According to a study in the European Journal of Clinical Nutrition, people who added MCT oil to coffee experienced higher levels of leptin (a hunger-suppressing hormone). MCT oil can actually make you feel full for a lot longer and can help keep blood sugar stable. 

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It’s no secret that we live in the age of distraction. With endless information at our fingertips, both on computers and cellphones, completing a 30-minute task can seem like an impossible feat. People can’t even make it through a one-minute video! In theory, a person should be able to accomplish a lot within an eight-hour workday, but this proves difficult if you don’t have solid work habits. 

According to psychologists, it’s unlikely that people focus or give undivided attention to any one task for more than three to five minutes at a time. Emails, text alerts, social media notifications, calls, conversation, and more are primary distractions. The crazy thing is that you can leave all of those things by the wayside, but you’re drawn to those distractions. Each person is very capable of avoiding work by paying attention to the aforementioned distractions. 

How Do You Fight The Distractions?

The ability to focus is one of the hardest things to master in this life, and it’s one of the primary keys to success. The fact of the matter is that the brain can’t deal with perpetual distractions that try to disrupt your focus. However, you are able to train your brain and avoid the temptation of common distractions. You have to power to find more focus at work to function better and not be dependent on distractions. Below, you’ll find out what these tips are and how they can help improve your focus at work.

Put Your Phone Face Down

Studies have shown that each notification you see on your phone results in a small release of dopamine in the brain. The alert makes you feel excited, connected, and happy. It’s not feasible for someone to go from checking their phone all day to not checking it at all. For this reason, start small by facing your phone down and turning off the ringer. If you don’t see the notification, you won’t want to check it constantly. Additionally, set a timer on your phone for once every hour. Dedicate no more than five minutes to checking texts or emails, and then set the phone face down again.

Work In Blocks

Experts say that our attention span and ability to focus wanes as we continue to work throughout the day. By the end of the workday, it’s more common to get sucked into the vortex of distractions. It’s beneficial to set timers to take small breaks toward the end of the day. Reset your focus every hour by stretching, walking around the office, or listening to a song. 

Embrace Mushrooms

We’re not talking about magic mushrooms, although the medicinal properties of brain-boosting mushrooms seem magical. Thanks to numerous teas, capsules, and powders, it’s easy to make a focusing cup of mushroom tea that helps enhance attention and productivity. Some great mushrooms that improve focus and cognition include cordyceps, maitake, lion’s mane, and reishi. You won’t get the jitters of caffeine when you take these mushrooms, either!

The Pomodoro Technique

Spoiler alert: this helpful tip does not involve eating the classic Italian tomato sauce that you mix with pasta. The Pomodoro technique is a proven work schedule that involves working for 25 undisturbed minutes, and then breaking for five minutes. The “pomodoro” is the 25-minute focused time of work. Studies have shown that people who work in shorter bursts with frequent breaks are more productive than those who try to engage in a more traditional work schedule.

Plan Out Each Hour

Many people thrive off visual goals, so writing critical tasks down for each hour helps the brain stay motivated. If you need to accomplish a task within the next hour, write it down and you’ll be more determined to complete it. Write down tasks every hour and you’ll find that you can manage your work much more efficiently. Crossing them off your list also fills you with great satisfaction.

Schedule Distraction Time

Everyone needs distractions, no matter who they are. Some people need to check social media and others need to get lost in a pointless game that helps reduce stress. Make your distractions work for you, not against you, by scheduling distraction time. You can think of this time as a small reward for powering through work for a solid chunk of time. Remember, set a time limit on this distraction time to avoid losing control. 

Practice Things Without Distractions

How do you get better at avoiding distractions? The answer is that you practice not being distracted. Start small by eating lunch without watching something on your phone. Eat your meal and don’t read, check emails, or watch YouTube videos on your phone. Once you finish, reward yourself with some distractions. Don’t doodle on your notepad in meetings or play on your phone. Be in the meeting. These things will help you develop a less-distracted work life. 

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Medicinal mushrooms have taken the health world by storm. You can eat mushrooms in their raw form, but the new trend is powder, and they go far beyond portobellos, buttons, and oysters. Nowadays, you can find supplements and functional powders that consist of medicinal mushroom blends. Some of the most popular varieties include lion’s mane, reishi, turkey tail, chaga, and cordyceps. 

What Are Mushrooms?

Health experts consider mushrooms to be in a tier above common superfoods like kale, avocado, or acai. Nothing against those delicious foods, but mushrooms are in a class of their own: functional foods. They contain nutrients that help energize the body and even assist with fighting common diseases. Not all of these mushrooms are appetizing, or readily available in stores, which is why they are available in dried, dehydrated, or powder form. 

What Is Mushroom Powder?

The use of medicinal mushrooms is far from a new trend. Traditional Chinese Medicine refers to mushrooms as the “elixir of life.” People brewed mushrooms into teas in the past, but modern convenience allows manufacturers to create mushroom powder blends that contain a high concentration of super nutrients. After drying out mushrooms, they are ground into a powder. Once the mushrooms are in powder form, it’s easy to mix them into various food preparations. The most common and trendy way to consume mushroom powder is in coffee or tea, but it’s possible to take them as supplements as well. 

The Benefits Of Mushroom Powder

Every single medicinal mushroom contains a signature blend of polysaccharides, antioxidants, phytonutrients, and enzymes that benefit the body. One polysaccharide, beta glucan, helps to balance immune function, instead of enhancing or suppressing it. Because of this trait, mushroom powder is a better alternative to cholesterol or anti-inflammatory supplements, which can occasionally trigger autoimmune responses.

Good For Your Heart

According to several studies, cordyceps mushroom powder may help reduce LDL cholesterol levels. High LDL levels increase your risk of heart disease, so lowering these levels can reduce damage to your heart. Cordyceps have also exhibited the ability to lower triglyceride levels in animal studies. More human studies are necessary for conclusive evidence. 

Balance Immunity

As we mentioned earlier, beta glucans and other polysaccharides help to support a healthy immune system. By balancing the immune system, you can avoid unnecessary autoimmune flare-ups. Chaga mushrooms, in particular, work to stimulate spleen lymphocytes, which work to regulate immune function. These lymphocytes help the body fight off bacteria, viruses, and other foreign invaders. 

Keep Yourself Young

Looking for the fountain of youth? We can’t promise that it’s at the bottom of a mug that contains mushroom powder tea, but mushroom powder may help fight early signs of aging. Mushroom powder contains a diverse mix of powerful antioxidants, which work to fight free radical damage and oxidative stress. Lessening the amount of free radicals in the body can help slow the signs of aging and contribute to better health. Some studies found that reishi mushrooms have the ability to extend life expectancy. Reducing oxidative stress and cellular damage helps boost longevity. 

Boost Your Brain

Boosting brain power and reducing the risk of cognitive decline has become a popular health trend. Many studies reveal the link between poor gut health and an increased risk of Alzheimer’s disease or dementia. Naturally, people want to be sharp as they age, so people turn to the power of mushrooms. Lion’s mane mushroom reigns supreme when it comes to boosting brain power! Several studies found that it helps to reduce the impact or neurodegenerative diseases. Mushroom powder may also mental clarity and improve your ability to focus. 

Anti-Cancer Properties

Both turkey tail and reishi mushrooms may potentially reduce the risk of the development of certain cancers. According to several reports, polysaccharide-K in turkey tail mushrooms is an acceptable prescription for cancer patients in Japan. A systemic review of reishi mushrooms found that people undergoing chemotherapy responded better when taking reishi supplements. Additionally, reishi mushrooms increase NK-cell activity to increase white blood cell activity to fight infections. 

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Humans have used mushrooms for their medicinal properties for thousands of years. Roughly 2,000 of the estimated 14,000 species of mushrooms are considered to be edible. Of those 2,000 edible mushrooms, about 270 species have therapeutic properties or preventative agents that contribute to the overall health and wellness of the human body. Many people cook with mushrooms to add an earthy flavor to meals, but more and more people are gravitating toward the medicinal use of mushrooms.

The Power Of Fungi

This list of medicinal mushroom benefits is a lengthy one, which is why they have been regularly prescribed in Eastern Medicine. They are not intended to be eaten raw or in whole form; rather, they should be consumed in the form of a powder or extract. While mushrooms have not been deemed cures for any condition, they can be sidekicks for the immune system, reduce inflammation, decrease cancer risk, assist with balancing hormones, and boost brain health. So let’s explore the magical world of mushrooms to help you better understand the healing properties they possess.

Fill Up On Chaga For The Most Antioxidants

Chaga mushrooms have been researched for their ability to fight free radicals, reduce inflammation, and their incredible antioxidant content. Chaga’s antioxidants work to lower LDL cholesterol levels (the bad cholesterol), fight oxidative stress, and slow the growth of certain cancer cells. Many people enjoy consuming chaga mushrooms because of their ability to improve skin health and reduce wrinkles.

Lion’s Mane For Brain Health

The neurohealth properties of lion’s mane mushrooms have become increasingly popular, to the point where fancy coffee shops offer lion’s mane infused coffee. Many studies have found that this mushroom may reduce the risk of neurodegenerative disease-induced cell death. This means that lion’s mane may reduce the risk of Alzheimer’s and Parkinson’s, in addition to improving memory, focus, and overall cognitive function.

Fight Cancer With Turkey Tail

Resembling a fanned out turkey tail, the turkey tail mushroom ranks high on the list of medicinal mushrooms. Known for its potent anticancer properties, turkey tail mushrooms contain a compound known as polysaccharide-K (PSK), which enhances immune function. In fact, PSK has been approved as an anticancer prescription drug in Japan. Preliminary research has shown that turkey tail mushrooms can fight leukemia cells, improve the immune system of chemotherapy patients, and improve the survival rate of people with certain cancers.

More Maitake For Improved Blood Sugar

Maitake translates to “dancing mushroom” in Japanese, attributed to the fact that samurai had to forage for these deep in the mountains and forests of Japan. Upon finding them, they would dance for joy. Maitake is a mushroom that should be in your medicinal mushroom cabinet, and not just for the immunomodulating properties. Matiake contains SX-fraction, a water-soluble compound that can help counteract metabolic syndrome, also known as Syndrome X. SX-fraction is known for its ability to help reduce blood glucose levels and blood pressure. Acting as an adaptogen, SX-fraction works to balance the blood sugar levels for those with either hyperglycemia or hypoglycemia.

Cordyceps For An Energy Boost

If you need a pick-me-up, then cordyceps is the fungus for you. Known for its ability to reduce fatigue and increase energy, cordyceps has been a mainstay in Chinese medicine for over 1,300 years. Cordyceps were quite valuable in Ancient China because they only grew in the Himalayas at 12,000 feet above sea level. Harvesting this original strain was challenging, making them expensive for traders and vendors. Even though other strains of cordyceps now grow in other parts of the world, the strain that is still harvested in the Himalayas can fetch $500 to $1,300 per ounce. The beta-glucans in cordyceps help deliver oxygen to the body on a cellular level, increasing energy and stamina. This mushroom also helps to increase adenosine triphosphate (ATP) levels in the body, and ATP is essentially the body’s primary energy supply and is necessary for all cellular processes.

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You could say that lion’s mane mushroom has some street cred, given that it has been used in Traditional Chinese Medicine for thousands of years. It’s quite a shaggy mushroom, and if you squint hard enough and use your imagination, it resembles a lion’s mane. It is also commonly sold in powdered form, and you may see people mixing the lion’s mane powder in their coffee or tea from time to time. Are these people micro-dosing, or simply privy to something that you don’t know about?

What Is Lion’s Mane?

Lion’s mane is not a psychedelic mushroom, but it does have some pretty magical health benefits. The bioactive substances in lion’s mane positively affect the brain, heart, and gut. Since research of neurodegenerative disease prevention is ongoing, lion’s mane has been heavily studied within recent years. Research has determined that it is a nootropic, also known as a smart drug. You could say that lion’s mane is like a pencil sharpener for the brain. Below, you’ll find some of the most important benefits of lion’s mane mushroom.

Reduce Symptoms Of Depression And Anxiety

According to a 2010 research study, in which 30 women were examined over a four-week period, lion’s mane mushroom proved to reduce mood disorders. The study had one group of women eat lion’s mane mushroom cookies and the other group eat placebo cookies. At the end of the study, the group that ate lion’s mane cookies reported a reduction in depression scores. Other preliminary studies show that lion’s mane can improve the function of the hippocampus, which is responsible for emotional and memory responses. Boosting the hippocampus may reduce anxiety symptoms and depressive behaviors.

Improves Cognitive Function

Lion’s mane is your fungal friend, especially when it comes to boosting brain health. More and more evidence has revealed that lion’s mane has a positive effect on focus, memory, and overall cognitive function. Several studies, which focused on mental function in the elderly, found that the mushroom boosted mood, improved focus, and led to a more peaceful state of mind. There is also preliminary evidence that lion’s mane interacts with the kappa-opioid receptors in the brain, which are linked to learning and memory.

Protects Against Ulcers In The Digestive Tract

The development of stomach ulcers is typically caused by the overgrowth of H. pylori bacteria or damage to the mucus layer of the stomach’s lining. According to several studies, lion’s mane extract may prevent the growth of H. pylori, which protects the stomach lining from becoming damaged. Another benefit of this mushroom is that it can reduce inflammation in the intestines and inhibit tissue damage. This is good news for those with inflammatory bowel diseases like Crohn’s disease or ulcerative colitis.

Immune Support

Similar to other medicinal mushrooms, lion’s mane contains polysaccharides and beta-glucans, both of which have been associated with improved immune function. The aforementioned gut health benefits of lion’s may positively affect probiotic gut bacteria, which is beneficial for the immune system. The anti-inflammatory properties work in conjunction with the probiotic activity to help fight inflammation and keep the immune system functioning at optimum level.

Decreases Symptoms Of Neurodegenerative Diseases

Superfood specialists, Joy Coelho and Jay Denman, have reported that lion’s mane works to get rid of amyloid plaque, which is a protein that impairs cognition and harms healthy neurons. A 2008 study found that people who consumed lion’s mane on a daily basis reported improved cognitive function. It also works to build myelin sheaths, and the breakdown of myelin is one of the main contributing factors to Alzheimer’s and Parkinson’s. Researchers attribute these abilities to the powerful antioxidants that reduce free radical damage and reverse brain cell degradation.

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The attraction to imitation crab is that it is more affordable than the real thing. People also like it because it is low in fat and calories, but there are many other, healthier options that are low in calories and fat. The reason we say this is because imitation crab, while mildly exotic to the Western palate and eye, is not crab at all.

What Is Imitation Crab?

The budget-friendliness and versatility has lead to the popularity of imitation crab in restaurants and grocery stores. Imitation crab does come from the sea, but this red and white “crab” stick is like the seafood version of a hot dog. The Japanese refer to it as surimi, which translates to ground meat. Surimi is a blend of different fish that have been ground into a paste. Manufacturers also add artificial flavors, sodium, MSG (occasionally), and starch, according to SF Gate.

Is Imitation Crab Good For You?

Just in case you were wondering, imitation crab is not gluten-free because the starch in it is made from whole wheat. It is also low in protein, vitamin B12, and selenium. Real crab, on the other hand, is more nutritionally diverse and contains a wide variety of vitamins and minerals. Because of the harmful food additives in imitation crab, consuming it can occasionally lead to leaky gut syndrome, intestinal inflammation, diarrhea, bloating, or abdominal pain, especially if someone is gluten intolerant.

Because manufacturers occasionally put MSG in imitation crab, people can have adverse reactions after consumption. Many people, even though they may not realize it, have MSG intolerance. The signs of MSG intolerance can often be muscle tightness, weakness, numbness/tingling, or headaches after ingesting it.

We always encourage cutting out processed foods and processed ingredients from your diet. The body was not designed to process food additives, which are often detrimental to overall health. Consuming imitation crab can lead to blood sugar spikes, due to the high carbohydrate content. You also should know that imitation crab is easily replaced by whole food substitutes that are much healthier, including jackfruit, artichoke hearts, lion’s mane mushroom, or hearts of palm.

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