July 2023 – Choosing Health Now

CoQ10 (coenzyme-Q10), also called ubiquinone, is a vitamin-like-fat-soluble substance that is naturally produced by the body, particularly in the powerhouses of your cells–the mitochondria. CoQ10 is involved in electron transport to produce ATP (adenosine triphosphate), the source of energy we use or store at the cellular level.

Supplementing with CoQ10 may have positive results on your energy (both brain and body). And because it is a coenzyme, other enzymes in the body depend on it to function properly.

Why Do People Take CoQ10?

Most people aren’t necessarily deficient in CoQ10, but there’s some evidence that adding more CoQ10 in the form of supplements is beneficial.

CoQ10 has also been used in treating many health conditions such as high blood pressure, heart failure, and other heart conditions. In some cases where people take medications, CoQ10 supplementation can further reduce symptoms.

Initial studies have also shown that CoQ10 may slow the progression of Alzheimer’s Disease. It has also been studied as part of the preventive treatment of migraine, treatment of low sperm count, cancer, HIV, Parkinson’s disease, gum disease, and other conditions. Further research is needed, but the initial studies show promise.

Benefits of CoQ10

1. Energy Booster

As mentioned, Co10 is required for the production of energy on the cellular level. Without it, your mitochondria, the tiny factories that manufacture energy in your cells, can’t do their job.

2. Antioxidant

As an antioxidant, it helps protect your cells from oxidative stress which is very important because your mitochondria is continuously exposed to free radicals as byproducts of energy production (causing damage and aging). Antioxidants like CoQ10 help protect against this.

CoQ10 in Food

CoQ10 can be found in low levels in many different foods (supplements deliver higher amounts). Good sources of CoQ10 are as follows:

Organ meats
Avocados
Cruciferous vegetables
Oysters
Garlic
Sweet potato

To experience the full benefits of CoQ10, you’d have to ingest large quantities of these foods in one sitting. That’s why supplementing can be helpful on top of eating healthy foods.

Side Effects

Side effects are rare to mild and may include diarrhea, nausea, and heartburn.

When Is the Best Time to Take CoQ10?

It actually depends on what time of the day you want to feel more energized. However, since CoQ10 supplements don’t contain caffeine and don’t work like caffeine, taking them consistently versus rarely will yield the best results.

Since it is an energy booster, take it in the late morning or early afternoon to help you with your energy demands throughout the day. If you are working night shifts, you may take it at dinner to help you stay up and energized through the night.

How Much CoQ10 Should You Take?

The recommended daily dosage of CoQ10 is 100 mg. As with any diet or lifestyle change, it is recommended to consult with your healthcare provider to make sure there’s no contraindications.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Chia seeds come from the Salvia hispanica plant. They are small, flat, and oval-shaped white, brown, or black seeds with a shiny and smooth texture. Chia seeds have been a staple in the Mayan and Aztec diets for centuries. In fact, the word “chia” is an ancient Mayan word for strength.

In this newsletter, let’s explore the benefits of chia seeds and how they help in weight release and maintaining a healthy weight.

Chia seeds are small yet packed with health properties including fiber, protein, healthy fats, and minerals. On top of that, they are rich in antioxidants. Chia seeds have been linked to many health benefits including decreasing inflammation, improving digestion, and improving heart health.

Are Chia Seeds Good for Weight Release?

Because of their high dietary fiber content, chia seeds can help in shedding extra weight. Two tablespoons of chia seeds have almost 10 grams of fiber (and around 138 calories). That’s about 40% of the recommended daily intake of fiber. According to this research conducted in 2015, eating 30 grams of fiber daily may help you lose weight as much as (and more sustainably) than complicated diets.

When used in moderation, the fiber in chia seeds can help you feel full longer, thereby decreasing your appetite versus a salty diet (high-sodium) that is common for junk food or processed diets. Extra sodium in your diet causes your body to retain water (because sodium attracts water) leaving you feeling puffy or bloated.
A good tip when eating chia seeds is to soak them in water. They get soft and gel up which makes them easier to digest. Anywhere from 30 mins to longer aids in their digestibility.

Takeaway: eating fiber rich foods like chia seeds can help you feel more full and satisfied, making it easier to release or maintain weight.

Other Benefits of Chia Seeds

Chia seeds are high in omega-3 fatty acids, specifically alpha-linolenic acid or ALA. Some studies support that chia seeds and ALA may reduce the risk of developing metabolic disease syndrome and coronary heart disease, but we need more studies to prove if this is indeed true.
They are a gluten-free, egg-free and dairy-free protein source.Two tablespoons of chia seeds have 4.7 grams of protein, and the good news is they are free of several common allergens. Thus, they are a good source of protein for people with Celiac disease, those who are sensitive to grains, and those who are allergic or sensitive to dairy and/or eggs.
They are high in calcium.Two tablespoons of calcium have 133.8 mg of Calcium. Calcium supports healthy metabolic function and makes your bones and teeth strong and healthy.
They are a good source of minerals. Aside from calcium, chia seeds are a very good source of minerals such as phosphorus, manganese, zinc, and copper.
They are rich in antioxidants, which means chia seeds can help detoxify the body, slow down the aging process, and prevent illness.

How to Consume Chia Seeds

Chia seeds are bland, so they can definitely blend with any recipe. As I mentioned earlier, they are best combined with water or any fluid. Remember that the more seeds you use and the longer they sit, the thicker the consistency becomes.

Take caution eating chia seeds dry, especially if you have difficulty swallowing or tend towards constipation. Since by nature, chia seeds expand with fluid, if they are eaten dry and they expand in the esophagus or throughout the intestines, they can cause blockage.You may add chia seeds to smoothies, muffins, baked goodies, salads, salad dressing, yogurt, gravy, and oatmeal.

When Not to Consume Chia Seeds

T ake precautions in eating chia seeds if you have the following conditions:

Allergies to chia
Diverticulitis or diverticulosis
Medications – Chia seeds may interact with blood pressure medications or blood thinners as well as anticancer drugs.

In conclusion, chia seeds can be one of the foods you can include in a healthy diet that helps you reach and maintain a healthy weight.