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A smoothie for healthy skin

by JoAnne, MSN, CN

Though there’s no such thing as a magical fountain of youth to keep skin young forever, there are things you can add to your diet to keep your skin healthy, hydrated and glowing. Your diet plays a significant role in your skin health, so it’s important that you nourish it well.

Smoothies are a great way to get a variety of skin-friendly ingredients at once like antioxidants, vitamin C and collagen, a protein important for your skin’s health and structure. When I think my skin looks a bit dull, one of my favorite go-to smoothies is this green collagen smoothie to help brighten my skin.

The berries and spinach in this recipe are packed with antioxidants to combat free radicals that damage and age skin when their numbers get too high. Plus, they’re a great source of vitamin C, which is necessary for collagen synthesis. While your natural collagen production slows with age, adding collagen supplements or powders into your diet combined with berries and spinach (for vitamin C) can minimize premature aging, and help maintain skin elasticity and moisture.*

What else is great about this recipe? It’s delicious.

A simple green, collagen smoothie for glowing skin

Ingredients:

  • 8 oz organic spinach
  • 1 cup organic mixed berries
  • 1 scoop collagen powder
  • 1 tablespoon peanut butter
  • 1 teaspoon raw cacao powder or nibs
  • ¼ teaspoon cinnamon
  • *Optional: organic honey to taste

Directions:

  1. Combine all ingredients in a high-speed blender and mix until liquified. Enjoy!

For more skin-friendly foods, read 8 foods for skin health according to a nutritionist

About JoAnne

JoAnne is a Certified Nutritionist with a Bachelor’s of Science in Dietetics and a Master’s in nutrition from Bastyr University. Before Persona, JoAnne worked in a supplement company for years, providing her with vast knowledge of supplements, herbs, and dietary protocols.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*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.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

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Caffeine basics: an overview from a nutritionist

by Agnes, BHSN

If your morning doesn’t *truly* start until after your morning cup of coffee, you’re not alone. But as important as it might be to start your day, you might wonder: how does caffeine work and am I drinking too much? Here, we break down the basics of caffeine. (Psst, don’t worry, you can loosen your grip on your coffee mug – we would never take that away.)

How is caffeine absorbed?

In short: caffeine is a stimulant that revs up your nervous system’s activity, which includes your brain.

When you’re sipping on your morning brew or ice-cold soda, the caffeine is absorbed in your gut and goes into your bloodstream, and then travels throughout your body to your brain. And depending on the rate of your metabolism, it can take anywhere from 15 minutes to 2 hours for blood levels to peak and the effects of caffeine to kick in.

Are there benefits to caffeine?

·       Caffeine increases alertness

This isn’t surprising, but caffeine can help you feel more awake. Caffeine works by blocking certain receptors, including adenosine, a receptor in your brain that influences sleep and fatigue. These blocked receptors then release brain chemicals like serotonin and noradrenaline1 to temporarily lift tiredness and exhaustion – giving you a surge in energy.

·       Caffeine can improve mood

Why are we less grumpy after coffee? The boost in energy *definitely* helps. But also, when adenosine is blocked, another brain chemical released is dopamine, which helps improve your mood and feeling of happiness.1

·       Caffeine can improve athletic performance

Not only does caffeine help with mental clarity and energy, but it can also help with exercise according to some research. Drinking a cup of coffee or caffeinated beverage can be a great pre-workout drink. Getting 150-200mg of caffeine an hour before exercise helps with endurance and muscular strength, while reducing fatigue and exhaustion according to a study.2

How much caffeine is safe?

Depending on your body weight, lifestyle, metabolism and some other factors, your caffeine tolerance may vary. But on average, about 4 cups of coffee (400mg of caffeine) is considered generally safe according to the FDA.

But since everyone metabolizes caffeine differently, it’s important to recognize that caffeine isn’t for everyone. And the effects of caffeine can differ – while some may feel a boost in energy, others can feel increased feelings of jitteriness, nervousness, headaches, irritability or digestive issues.

The bottom line

Caffeine can help with energy, alertness and even mood, but the benefits and effects aren’t the same for everyone. Caffeine should be ingested in the morning or early afternoon to ensure it doesn’t impact your sleep. It’s also important to understand your tolerance – if you’re noticing any negative symptoms after drinking caffeinated drinks, it’s best to reduce or stop your intake.

Looking for something else to support your energy levels, check out 5 alternatives to coffee!

About Agnes 

Agnes is an accredited nutritionist by SNDA (Singapore Nutrition & Dietetics Association). Before Persona, she worked in community settings, providing training and managing events. She loves working with people and is passionate about changing people’s lives through nutrition.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*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.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. McLellan TM, Caldwell JA, Lieberman HR. A review of caffeine’s effects on cognitive, physical and occupational performance. Neurosci Biobehav Rev. 2016;71:294-312. doi:10.1016/j.neubiorev.2016.09.001
  2. Tabrizi R, Saneei P, Lankarani KB, et al. The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2019;59(16):2688-2696. doi:10.1080/10408398.2018.1507996
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A 90-day supplement journey: what to expect

by Gabby, MA, BSN

Whether your goal is to better a specific area of health or just improve your general wellness, there’s a handful of lifestyle changes you can make to help – one of the easiest is taking supplements. If you’re just starting out with vitamins or still deciding, you might be wondering: how long do they take to work? The answer: it depends. Each person’s experience will vary on a range of factors, but *very* generally speaking, you can assume around 90 days. Read on to learn why and what you can expect along the way.

First, what factors influence your journey?

Your body uses vitamins for many natural bodily processes, like bone health, immunity and converting food into energy to name a few. But each person is unique and supplements can work differently for every body. Some factors that can affect how your vitamins will work include:

  • What vitamins are in your pack
  • Your baseline nutrient levels
  • Diet
  • Age
  • Underlying health issues
  • Physical activity
  • Environment

So why 90 days? Often unwanted symptoms are related to nutrient imbalances or low levels, and your body needs time to adjust and rectify these. Mega doses won’t work either – your body is only able to absorb and use so much at a time, so taking a high dose or doubling up won’t make up for a history of low levels. In fact, this can cause more harm and complications, so it’s important to stay within recommended doses and focus on consistency.

Here’s a breakdown of what you can expect at the end of each month:

The 30-day mark

Some supplements are fast-acting, and depending on what’s in your pack, you might observe some benefits rather quickly. For instance, if you have digestive enzymes, magnesium or melatonin – you’ll likely notice early benefits of reduced bloating, relaxed muscles or better sleep* within the first month.

Other supplements need more time for noticeable results though. Especially if your nutrient baseline was low, it may take longer to correct the deficiency and see change. So even if you don’t feel immediate changes after your first month, that’s not necessarily a bad thing, nor does that mean the vitamins aren’t working in the background!

In fact, when your vitamins are ingested and absorbed, they immediately start their metabolic effects to aid your bodily processes.

The 60-day mark

After about two months of taking your packs consistently, you may start seeing some noticeable changes. If you were struggling with symptoms related to low levels of a particular nutrient, these symptoms may start to reduce.

For instance, if you’re one of the 42 percent of U.S. adults that are deficient in Vitamin D and struggling with fatigue, brain fog or poor mood because of it, after 6 weeks of supplementation, vitamin D levels may improve according to some research – alleviating some of these symptoms.

Or if you’re one of the 10 million people in the U.S. who are deficient in iron, levels typically improve after about 2 months for most people. (Note: always check with your doctor if iron should be added to your supplement routine.)

The 90-day mark

If you’ve been taking your supplements consistently for roughly 3 months, you should have a good sense of whether they’re working well or if modifications need to be made. Your nutrient levels may be close to, if not up to par and you may feel improvements in particular areas of concern.

If you’re working with your doctor to correct low levels, they may redo blood work to reevaluate your levels around this time. (Note: it’s important to follow your doctor’s recommendations when correcting deficiencies.)

If you feel your pack needs adjustments or your health goals have changed, book a complimentary appointment with our Nutritionists. You can also email, chat or call for assistance.

Bottom line

While many of us wish (and sometimes expect) supplements to work like magic pills – the truth is, supplements need time to extend all their benefits. Plus, there are many aspects that can affect your supplement journey, but on average, you can expect to see nutrient levels improved and some benefits after about 90 days of taking your packs consistently.

About Gabby 

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.

*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.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011;31(1):48-54. doi:10.1016/j.nutres.2010.12.001
  2. Williams CE, Williams EA, Corfe BM. Rate of change of circulating 25-hydroxyvitamin D following sublingual and capsular vitamin D preparations. Eur J Clin Nutr. 2019;73(12):1630-1635.
  3. Miller JL. Iron deficiency anemia: a common and curable disease. Cold Spring Harb Perspect Med. 2013;3(7):a011866. Published 2013 Jul 1. doi:10.1101/cshperspect.a011866
  4. Taking iron supplements: medlineplus medical encyclopedia.
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6 best supplements for energy

by Gabby, MA, BSN

When you’re running low on energy, everything you do can feel like a challenge and an uphill battle. The reasons why your energy might be low are many: stress, work, kids, school, exercise and more. And aside from fueling your body with nutritious foods, getting enough rest and practicing some self-care, adding energy-friendly supplements to your routine can give the energy you need to get through the day.

Here’s 6 of our favorites.

1. CoQ10 (Coenzyme Q10)

If you need a little boost before an intense workout, CoQ10 is a top pick. CoQ10 aka ubiquinone is a type of coenzyme and antioxidant that your body naturally produces but can slow with age and other lifestyle factors. It plays a vital part in generating energy within your cells while fending off harmful free radicals that can lead to oxidative stress and damage cells when they build up.* By reducing oxidative damage, CoQ10 can help maintain healthy cells, reduce fatigue and boost exercise performance according to some studies.1,2*

2. Cordyceps

While it may seem strange that a type of fungi has been used as a trusted remedy for centuries, but cordyceps offers a slew of amazing health benefits, including increasing energy.* This fungus is thought to promote energy by improving your body’s energy production of ATP (cellular energy) to help reduce fatigue.* But not just that, cordyceps is believed to help with exercise by improving oxygen use during physical activity according to a small study.3*

3. Asian ginseng

Asian ginseng (Panax ginseng) is an adaptogenic root native to China and Korea with a well-known history of being used to help improve mood and energy. Exactly how it helps with your energy levels is still being researched, but experts think it might have a stimulating effect on your central nervous system and some hormones that influence your energy levels, including serotonin, dopamine and noradrenaline.4*

4. Green tea extract

Celebrated as one of the healthiest drinks available, green tea is a favorite worldwide. But even if you’re not a tea drinker, rest assured you can still reap the benefits via supplements and powders. Most of the green tea’s health benefits are thought to come from the amino acid, theanine – and a compound called EGCG, a plant-based polyphenol that promotes healthy brain function, focus and mental clarity according to some research.5,6* Green tea is available both with a bit of caffeine (though less than coffee) or without, so be sure to check the label if you prefer one over the other.

5. Ashwagandha or Withania somnifera

This popular super root is an adaptogen used in traditional remedies to help cope with stress. If your energy is being drained due to stress, ashwagandha may help. When life feels a bit much, your body releases cortisol, your main stress hormone. Left unmanaged for too long, cortisol can cause exhaustion, leading to symptoms of fatigue, poor mood, brain fog and more (…because stress). Ashwagandha helps manage cortisol to postpone exhaustion.*

6. Vitamin B12

Vitamin B12 is an essential – and popular nutrient that’s often boasted to help with energy. True: your body isn’t able to create energy without it. But what might be surprising is that taking a B12 supplement won’t instantly increase your energy either. So why the celebrity status for it? Basically, it can help if your levels aren’t up to par. This can happen if you avoid animal protein in your diet, take certain medications or have digestive issues that interfere with proper absorption. This affects about 6% of adults under the age of 60, but up to 20% over 60. So, if you don’t regularly consume animal proteins or concerned your levels might be low – connect with your doctor to check if a B12 supplement is right for you.

For healthy, energy-friendly meals, read A nutritionist’s favorite 4 energy-boosting breakfasts

About Gabby   

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*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.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.   

References:

  1. Gül I, Gökbel H, Belviranli M, Okudan N, Büyükbaş S, Başarali K. Oxidative stress and antioxidant defense in plasma after repeated bouts of supramaximal exercise: the effect of coenzyme Q10. J Sports Med Phys Fitness. 2011;51(2):305-312.
  2. Mizuno K, Tanaka M, Nozaki S, et al. Antifatigue effects of coenzyme Q10 during physical fatigue [published correction appears in Nutrition. 2008 Jun;24(6):616]. Nutrition. 2008;24(4):293-299. doi:10.1016/j.nut.2007.12.007
  3. Chen S, Li Z, Krochmal R, Abrazado M, Kim W, Cooper CB. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010;16(5):585-590. doi:10.1089/acm.2009.0226
  4. Bach HV, Kim J, Myung SK, Cho YA. Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysis. J Korean Med Sci. 2016;31(12):1879-1886. doi:10.3346/jkms.2016.31.12.1879
  5. Unno K, Nakamura Y. Green Tea Suppresses Brain Aging. Molecules. 2021; 26(16):4897. https://doi.org/10.3390/molecules2616489
  6. Henning S, Niu Y, Lee N , Thames G, Minutti R, Wang H,  Go V,  Heber Bioavailability and antioxidant activity of tea flavanols after consumption of green tea, black tea, or a green tea extract supplement. The American Journal of Clinical Nutrition. 2004; 80 (6) 1558-1564.
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3 workouts to beat the midday slump 

by Allie, MSN

The dreaded afternoon slump is something we all know well. In part, because it’s built into our internal clocks. Most people will experience an energy dip between 1-3 PM as the result of natural hormone fluctuations. And as annoying as it is to start feeling those blahs in the middle of a workday, it can be the perfect time to step away from your computer and boost your energy with a quick workout. Here’s 3 we recommend.  

What’s the deal with the midday slump?  

Let’s talk more about your internal clock aka circadian rhythm. It’s most well-known for controlling when you sleep and wake up, but your sleep-wake cycle isn’t the only thing that’s hard wired.  

Your appetite, metabolism, body temperature and hormones also fluctuate based on a 24-hour cycle. And while the mid-afternoon slump is a result of normal hormone changes, there are some other factors that can make that energy dip feel more intense. Stress, lack of sleep, poor diet, lack of physical activity can all play a role. The good news is we don’t have to accept our sleepy fate.  

Can exercise really boost energy?  

Expend energy to feel more energized? It sounds counter-intuitive, but we promise- it’s not a trick! Exercise helps energize you in a few different ways:

  • Increased oxygen: Exercise increases the amount of oxygen that your muscles need, and your cells respond by producing more of it. Plus, the benefits aren’t just temporary. When you stick to a regular training program, your body actually gets better and more efficient at using energy. The result? Better stamina. 
  • Boosted blood flow: No matter what exercise you choose, moving your body gets your blood circulating faster. More blood to your brain, means more oxygen to your tissues and better focus and concentration.    
  • Elevated hormones: You’ve probably heard of “runners high.” It’s the result of hormones called endorphins that are triggered by exercise. Endorphins can boost your mood and make you feel more energized. You don’t need to go running to get an endorphin boost. Just 30 minutes of moderate activity will do the trick. 

3 energy boosting workouts 

Now that you’re fully sold on the benefits of exercise. Let’s get moving. Here are 3 workouts that are sure to fire you up.  

1. Pilates

A little core work with a hit of cardio to warm up and finish? Sounds like the perfect sweat sesh. Because it is. Here’s your routine: 

Total workout time: 25 minutes  

1 round  

  • 15 jumping jacks  
  • 15 squats or squat jumps  
  • 15 skaters  

4 rounds  

  • 16 dead bugs (alternating sides) 
  • 15 claim shells (each side) 
  • 15 donkey kicks (each side) 
  • 30 second side plank (each side)  

3 rounds 

  • 15 jumping jacks  
  • 15 squats or squat jumps  
  • 15 skaters 

2. Walking 

Mom was right. Fresh air solves almost anything. Fresh air, natural light AND exercise? The ultimate energy boost. Here’s your routine: 

Total workout time: 20 minutes  

  • 5 minutes warm up 

3 rounds  

  • 3 minutes brisk pace  
  • 1 minute fast pace  
  • 1 minute slow 

3. Weight training  

You don’t need ultra-heavy weights to get the benefits of weight training. If you’re training at home and all you have is a set of light dumbbells, just increase your reps. Your muscles should feel slightly fatigued at the end of each set.  

Total workout time: 20-30 minutes  

4 sets of each  

  • 12 x weighted squats  
  • 20 x walking lunges 
  • 12 x overhead press  
  • 12x bent over row  
  • 20x dead bugs  

For healthy breakfasts for lasting energy, read A nutritionist’s favorite 4 energy-boosting breakfasts

About Allie

Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

    

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A nutritionist’s favorite 4 energy-boosting breakfasts

by Sonya, BSN

There’s a reason breakfast is referred to as the most important meal of the day. What you eat for breakfast, not only helps you power through the morning, but can influence the rest of your day. Fueling your body with energy-boosting foods can be quick, easy and more importantly, delicious!  

1. Peanut Butter & Berry Overnight Oats 

Sweet and savory – this simple, but healthy recipe is your new go-to when you’re short on time in the mornings. You can quickly prep this the night before, for lasting energy in the morning. The fiber in oats and fruit helps slow digestion for a steady flow of energy, while helping you stay feeling fuller longer.1 

Ingredients:  

  • ½ Cup Whole Grain Oats 
  • 1/3 Cup Plain Greek Yogurt 
  • 1/3 Cup Mixed Berries 
  • 1 tbsp Peanut Butter 
  • ½ Cup Unsweetened Dairy-Free Milk 
  • Sweetener of Choice 

Directions: 

  1. Using an airtight container or jar, combine oats, yogurt, peanut butter, milk, and sweetener of your choice. Mix until combined well.  
  1. Top with mixed berries and secure with a lid. 
  1. Refrigerate overnight or for at least 4 hours. 
  1. Enjoy oats warmed or cod! 

Don’t get hung up on these ingredients if they don’t suit your preference! Get creative and use your favorite combination of flavors and feel free to add extra ingredients like chia seeds, flax seeds, protein powder, etc.  

2. High Protein Veggie Scramble 

What better way to start the morning than with a high-protein scramble for breakfast? Protein is one of the most important nutrients your body needs for muscle and tissue repair and growth. Plus, it helps with increasing satiation2, reducing cravings and most importantly, energy. Pair this high-protein scramble with a side of toast or a bagel and stay satisfied until lunch! 

Ingredients: 

  • 1 Large Egg 
  • 1/3 cup Egg Whites 
  • ½ cup Chopped Veggies of Choice (Onion, Peppers, Broccoli, Spinach, etc.) 
  • 1 tbsp Shredded Cheese 
  • Salt and Pepper, to taste 

Directions: 

  1. Heat a non-stick pan over medium heat. Once hot, lightly spray with cooking oil.  
  1. Add veggies to the pan and sauté until tender. While veggies cook, whisk egg and egg whites in a bowl, season with salt and pepper, and set aside.  
  1. Once the veggies are tender, pour in the egg mixture. Cook until eggs are set.  
  1. Top with shredded cheese and enjoy with a side of potatoes or toast.  

3. Green Protein Smoothie 

A green smoothie is always a good idea and this one is high in protein, packed with essential vitamins and minerals and super easy to make. The avocado and nuts add important healthy fats that help slow digestion for steady energy.3  

Ingredients: 

  • 1 Scoop Vanilla Protein Powder 
  • 1 Cup Spinach 
  • ¼ Medium Avocado 
  • ¼ Green Apple 
  • ½ Medium Banana 
  • 1 cup Dairy-Free Milk or Water 
  • Ice, to preference 

Direction: 

  1. Add all ingredients into a blender and blend until smooth. For a thicker consistency, use less milk/water, for a thinner consistency, use more. Enjoy! 

4. Yogurt Parfait  

Perfect fuel for a hectic morning, this yogurt parfait has everything- proteins, carbs and fats, all in perfect balance for long-lasting energy. Make sure to choose a 2% or full-fat greek yogurt to help you stay satisfied.    

Ingredients: 

  • 1 Cup Plain Greek Yogurt 
  • ½ Cup Blueberries 
  • 2 tbsp Granola 
  • 1 tsp Honey 

Directions: 

  1. Add half of the yogurt to a bowl or jar and top with half of the blueberries, half of the honey, and half of the granola. Repeat with the remaining half to create parfait layers. Enjoy!

If you’re preparing this recipe the night before, omit the granola and add it on top until you are ready to eat.  

For more energy-helping snacks, read 5 energy healthy snacks to boost energy

About Sonya

Sonya has a bachelor’s degree in Foods and Nutrition from San Diego State University. Before Persona, Sonya worked as a personal nutritionist and health educator where she coached hundreds of clients to empower them with knowledge about their own health status, as well as coach them to create healthy and sustainable lifestyle habits. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*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.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Hervik, A. K., & Svihus, B. (2019). The role of fiber in energy balance. Journal of nutrition and metabolism, 2019. 
  2. Morell, P., & Fiszman, S. (2017). Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids, 68, 199-210. 
  3. Collier, G., McLean, A., & O’Dea, K. (1984). Effect of co-ingestion of fat on the metabolic responses to slowly and rapidly absorbed carbohydrates. Diabetologia, 26(1), 50–54. 
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6 reasons your energy may be low 

by Madison, BSN

If your energy tank relies on your morning cup of coffee – it might be time to make some changes to your routine. All of us feel tired from time to time, but if you’re constantly muscling through every hour in the day, your low energy can be rooted in your daily habits. Here’s 6 reasons, why your energy may be low. 

1. Sleep Hygiene 

This one’s obvious, but if you’re not getting enough sleep, your body can’t fully rest and recharge – affecting your energy during the day. Snoozing for 8 hours and still not feeling rested when you wake up? The quality of your sleep matters too. If quality shuteye is a repeated struggle, you might be suffering from poor sleep hygiene. 

Sleep hygiene refers to the habits you do to prep for bed- they can either harm or help your sleep. Are you drinking coffee late at night, scrolling your phone in bed, or eating a large meal before you snooze?  These are a few common habits that can negatively affect your sleep. Take a look at your routine and see if you can incorporate some sleep-promoting habits into your wind down.  

2. Stress 

Stress can influence many different areas of your health, including energy. When you’re struggling with long-term stress, your body releases cortisol – your main stress hormone. If left unmanaged, too much cortisol can exhaust your body, affecting your sleep, mood and energy. Practicing stress-reducing behaviors like regular exercise, a balanced diet, adequate sleep or taking supplements can help keep cortisol levels in check. 

3. Technology/ Blue light 

Nowadays, it’s easy to be plugged in 24/7. While there’s nothing wrong with spending some time catching up on trends or unwinding your mind, bouncing from screen to screen all day can meddle with your sleep and energy. The blue light of screens can disrupt your circadian rhythm and natural production of melatonin. To help with energy, limit your tech use, use a blue light filter and try to avoid using these devices 1 to 2 hours before bed.  

4. Hormones 

Besides stress hormones like cortisol, other hormones including estrogen, testosterone, progesterone or thyroid hormones can influence your energy levels.1 If these are out of balance, it can lead to increased feelings of fatigue and tiredness. If you’re concerned an imbalance in hormones may be contributing to low energy, connect with your doctor to get your levels checked.  

5. Diet 

This probably isn’t surprising, but your diet might be the reason for low energy. If your meals consist of mainly processed, high-sugar foods – you’re going to feel that midday slump or dip in energy. Try adding some whole grains, protein, and healthy fats to your diet. This can help promote long-lasting energy. Eating enough is also important- if you’re not getting enough calories your body is going to struggle to keep up with daily tasks.   

6.  Hydration 

If you don’t love drinking water, you’re not alone. But if you’re not drinking enough fluids to stay hydrated, it can impact your energy levels. Ensuring your body stays well-hydrated helps your body to function at its best to reduce symptoms of fatigue and sluggishness. So how much water do you need? A general rule is: half your body weight in fluid ounces.  

Bottom line: 

All of us struggle with low energy from time to time, but if you’re running low on fuel more than usual, there’s some shifts to your daily routine that might help. Ensure you’re eating well, drinking enough water, getting enough rest, limiting tech use and managing stress levels. If you’ve been addressing the above, but your energy is still low, connect with your doctor to help identify where your lack of energy may stem from. 

Read next: 5 healthy snacks to boost your energy

About Authors:

Madison Landis, BSN

Madison is a Functional Nutritionist and member of the Persona Research and Development team. With a degree in Nutritional Sciences from Texas A&M University, she strives to bring science-backed knowledge to the health and wellness community and those who may be interested in positive life change. She has a passion for identifying the impact stress plays on overall health and empowering individuals to break the cycle of chronic stress. 

Karina Churchill, BSN

Karina is a Nutritionist with a Bachelor of Science in Nutrition from Bastyr University. With a passion for community health and recipe adaptations, she enjoys supporting, motivating and educating people on their health journey.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

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8 foods for skin health, according to a nutritionist

by Gabby, MA, BSN

If you’ve tried all the different lotions, serums and treatments influencers swear by in hopes of getting glowing, radiant skin – you’re not alone. And while an elaborate skincare routine is important – and definitely helps, nourishing it with skin-loving ingredients from within is the best foundation for healthy skin. To nurture your skin from the inside out, here’s 8 foods we recommend.

1. Strawberries

Sweet but slightly tart, strawberries are a favorite among many – and for good reason. They’re not only delicious, but these small, red triangular berries are rich in vitamin C, which acts as an antioxidant to fend off free radicals, natural substances that damage and age skin when they build up. Plus, vitamin C is essential for collagen production to help maintain skin structure and elasticity, while preventing premature wrinkles.

Another benefit? Strawberries also have folate, which can help speed up cell regeneration and the synthesis of new cells according to some research.1 Your skin cells are continuously replacing themselves, but this process naturally slows with age, which can lead to uneven skin or dark spots. By ensuring this process continues at a healthy rate can promote brighter and healthier skin.

While strawberries are tasty on their own, they can easily be added to smoothies, yogurt or even to a salad.

2. Avocados

Avocados are hailed as a superfood for their *many* health benefits, so it’s not surprising that they’re also great for your skin. This celebrity fruit is a rich source of monosaturated fatty acids, which not only helps moisturize your skin beneath the surface but also soothes dry, irritated skin. Plus, avocados are loaded with antioxidants to help fight premature aging and maintain skin elasticity that can occur from environmental stressors like pollution or UV rays.

Avocados can be eaten as guacamole, with roasted veggies, in a burrito or as the famous avocado toast.

3. Cucumber

One way to help keep your skin hydrated is to eat your water. Cucumbers are 95 percent water, and can help maintain your skin’s natural moisture and hydration. What’s more, cucumbers are packed with skin-friendly vitamins, nutrients and antioxidants like silica, a mineral that’s involved in the synthesis of collagen, a protein that’s vital to your skin’s hydration and elasticity.

Add cucumbers to your favorite salad, sandwich or make cucumber noodles for a cool, refreshing dish.

4. Tomatoes

You’ve probably heard by now that tomatoes are rich in vitamin C and lycopene, an antioxidant that helps aid your skin’s natural defenses. But they’re also high in vitamin A, which reduces the production of sebum, an oily, waxy substance your body naturally makes. And though sebum is important (and needed) to have healthy, hydrated skin, it’s possible to have too much. When your body overproduces sebum, it can lead to increased blemishes, pimples and oily skin.

Tomatoes are delicious both raw and cooked. To eat them fresh, toss them in cold pasta, make a caprese salad or bruschetta! If you have the time to make homemade marinara, it’s definitely worth it! Not only will it taste amazing but the lycopene content increases when tomatoes are cooked!

5. Cold water fatty fish

Eating seafood regularly (think: at least twice a week) offers a slew of health benefits, including healthier skin. Some sources of fatty fish are salmon, mackerel, tuna and herring. These fish are rich in healthy fats, keeping your skin moisturized, supple and smooth. Not just that, but they also contain vitamin E, which works double duty as a vitamin and antioxidant, to both nourish your skin and prevent free radical damage. Plus, fish also contains zinc, which plays an incredibly important role in the formation of new skin cells for even-toned skin.2

To net all the benefits, try to eat fish at least twice a week; otherwise, it’s best to add a supplement to your diet.

6. Walnuts

Walnuts are one of the best plant sources of omega-3 fatty acids, offering about 2.5 grams per ounce.3 Omega-3 fatty acids help keep your skin soft, plump and bright. Walnuts are also rich in selenium, which acts as an antioxidant but also increases circulation to encourage the flow of blood, oxygen and nutrients throughout your body for a healthier complexion.

Walnuts are great as a salad topping, with roasted veggies or in trail mix.

7. Dark Chocolate

Dark chocolate is always a good idea, and it’s even better when you know it’s benefiting your skin. In fact, cacao is packed with flavanols, antioxidants that not only ward off harmful free radicals but also reduce the appearance of blemishes, redness and puffiness in skin.

To reap the benefits that dark chocolate has to offer, be sure to choose chocolate with at least 70 percent cacao.

8. Water

While water isn’t exactly food, it’s imperative for your skin. This probably isn’t surprising since every system in your body depends on water to function well. But drinking enough water keeps your skin hydrated and encourages healthy skin that appears less wrinkled, dull and dry.

So how much water should you drink? The basic rule of thumb: aim for half your body weight in fluid ounces. If you’re struggling to up your water intake, try carrying a reusable water bottle with you. If you don’t love plain water, you can add fruit (or cucumber) to your water for natural flavors.

For more antioxidant sources, read 8 foods high in antioxidants

About Gabby

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.      

Sources:

  1. Fernández-Villa D, Jiménez Gómez-Lavín M, Abradelo C, San Román J, Rojo L. Tissue Engineering Therapies Based on Folic Acid and Other Vitamin B Derivatives. Functional Mechanisms and Current Applications in Regenerative Medicine. Int J Mol Sci. 2018;19(12):4068. Published 2018 Dec 16. doi:10.3390/ijms19124068
  2. Schwartz JR, Marsh RG, Draelos ZD. Zinc and skin health: overview of physiology and pharmacology. Dermatol Surg. 2005;31(7 Pt 2):837-847. doi:10.1111/j.1524-4725.2005.31729
  3. Hayes D, Angove MJ, Tucci J, Dennis C. Walnuts (Juglans regia) Chemical Composition and Research in Human Health. Crit Rev Food Sci Nutr. 2016;56(8):1231-1241. doi:10.1080/10408398.2012.760516
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4 tips for starting off the weekend

by Angie, MS, RDN

Weekends are a great way to recharge, unwind, enjoy a fun activity or just try something new. But they’re also an easy way to fall out of the healthy routine you’ve established throughout the week. If you’re struggling to balance rest and productivity, here’s 4 tips to for a healthy weekend.

1. Get enough sleep

Work hard play hard, right? While maintaining a work-life balance is essential for a list of reasons, but if you’re finding yourself staying out late into the night (…or should we say, early AM) and not getting enough sleep – it can wreak havoc on your week ahead. You might find yourself less productive, fatigued, struggling with brain fog or feeling more stressed. Of course, this doesn’t mean you can’t have fun and let loose on your days off, but just be sure to prioritize sleep so you’re well-rested and refreshed in the morning.

2. Schedule some “you time”

If your weekends are often fully booked: maybe you’re catching up with friends, doing household chores or running errands – it’s easy to forget about leaving some time for some self-care. Whether it’s an hour out of the weekend or a full day, plan out some time to recharge. This might be reading a book, yoga, going to the gym or watching your favorite Netflix show, but schedule some time for yourself. You might be surprised by how productive you feel from this when heading back into the week.

3. Keep your healthy behaviors from the week

If you use the weekend as your cheat days, you’re not alone. It’s easier to follow a routine during the week and do the complete opposite during the weekend. But keeping some healthy habits like getting an appropriate amount of sleep, eating balanced meals and moving your body will help you continue to feel your best throughout the weekend and rejuvenated once Monday comes around. Now – we get there are some weeks that are especially stressful and you just need to relax, sleep in a few extra hours and just do nothing to unwind. And sometimes you need to do just that and listen to your body, but if that’s your weekend norm, it’s probably best to make some shifts to your day-to-day routine. You’ll likely find yourself better rested and more motivated for the week.

4. Plan ahead

If your weekends feel jam-packed, try to plan out your week ahead. We often leave tasks and errands for the weekend, which can leave little time for rest, fun or activities. Instead, finish your small tasks during the week to free up your weekend.  

For more tips on self-care, read Why you time is more important than you think

About Angie

Angie is Persona’s Director of Research and Development. She is a Registered Dietitian Nutritionist, passionate about helping others live wholesome, fulfilling and healthy lives. At Persona, she enjoys researching emerging science and developing propriety supplement blends.  

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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5 benefits of eating seasonally

by Gina, BSN

Ever notice that you crave watermelon during summer? Or how oranges and kiwis taste better during winter? Eating seasonally involves eating fruits and vegetables during their growing season – making them fresher and offering a slew of benefits. Here’s 5 reasons why you should start eating seasonally.

1. It adds variation to your diet

You’ve probably heard it before: eat a variety of fruits and vegetables for all the different benefits they offer. Even for the most health-conscious, obtaining all the essential vitamins and minerals your body needs can be a challenge through diet alone.

But a well-balanced diet with a lot of variety can definitely help. Each plant has its own nutrient profile – some richer in vitamin C, some in fiber and others in iron, so a varied diet can help get important nutrients to keep you healthy. Eating seasonally not only encourages you to adjust your diet with the changing weather, but it also ensures you’re getting the max amount of nutrients the fruit and vegetable has to offer.

2. It’s fresher, tastier and more nutritious

If you’re eating seasonally, you’re getting fruits and vegetables when they’re most ripe, meaning they’re the most nutritious at that time and the most tasty. You might have noticed some popular plant foods are offered all year long. But ever notice that it just doesn’t taste as good as when it’s in season?

Here’s the thing: to keep up with the demand, popular fruits and vegetables are often harvested all year round with the use of ripening agents. This not only affects their nutritional value, but impacts taste as well. Or maybe your favorite fruit is being imported from across the world, because it’s in season there, but not where you live. Since transport times are long, companies will often disrupt their ripening process by adding preservatives, using coloring to enhance its appearance, and in some cases use edible film or wax to extend the shelf life.  

In short: when you’re eating these foods when they’re in season, it’s going to taste the best.

3. It’s good for your wallet

With all that time, effort and resources required to harvest produce in their off-peak season, you can imagine the added costs that come with it. Locally grown produce is usually more affordable as it’s easier for farmers to harvest them. Which also means it’s harvested more often during that time and in larger amounts – driving costs down.

4. It supports the local economy

When you shop locally or at the farmer’s market – you’re prioritizing small businesses and local farmers, which helps circle money back into your local community. Shopping from local farms not only helps maintain jobs within your area, but also gives you the opportunity to get to know your neighbors, eat fresher and healthier!

5. It’s kinder to our home

Eating seasonally isn’t just beneficial for your health, but it’s also beneficial to the environment. Transporting truckloads of produce takes its toll on the environment. Think about: fuel emissions, refrigeration requirements, increased use of packing materials, water consumption, and the effect of pesticides and toxins on the environment. But when you’re eating seasonally, you’re getting fruits and vegetables from farms that are nearby, making it better for the environment.

To learn about antioxidant benefits in fruits and vegetables, read 8 foods high in antioxidants

About Gina

Gina is a Registered Associate Nutritionist (ANutr) and holds a Bachelor of Science degree in Human Nutrition from London. She believes nutrition is all about choosing to respect yourself & your body by making smart yet enjoyable choices everyday. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*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.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

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Interested in learning what supplements are right for you? Take our free assessment.

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