We eat every day, yet many of us still ask: what’s actually good for our bodies? It’s easy to get caught up in trends. One moment carbs are the villain, the next it’s all about good fats. The truth lies in understanding macronutrients.

These are the primary nutrients our bodies need in large amounts: proteins, fats, and carbohydrates. When balanced well, they power everything from mood and brain function, endurance, blood sugar, weight, inflammation.

In this article you’ll learn more about macronutrients and their importance to our bodily functions.

Carbohydrates: The Good, the Bad, and the Balanced

Not all carbs are equal. Whole grains like quinoa or brown rice break down slowly, giving your body steady energy. Good carbs such as sweet potatoes and pumpkins are also smart picks. They’re rich in fiber and minerals.

You’ll want to avoid refined carbs like white bread or sugary cereals? They will hit fast but burn out just as quick. This will lead to cravings, mood dips, and energy slumps.

Carbohydrates Cheat Sheet:

Excessive intake can cause blood sugar spikes and energy crashes, weight gain and mood instability.

Deficiency can cause fatigue, brain fog and muscle weakness. 

Fats: Nature’s Long-Lasting Fuel

Contrary to popular beliefs promoted in mainstream media during the 80’s and 90’s, fats aren’t your enemy. In fact, good fats help the body absorb nutrients and will keep you full for longer. Think of avocado, olive oil, nuts, seeds, and even full-fat milk in case you can tolerate dairy.

These fats release energy slowly, like charcoal on a grill. Compare that to processed oils, margarine or low-fat yoghurts, which are often packed with harmful additives your body doesn’t need.

Fats Cheat Sheet:

Excessive intake can cause increased cholesterol and heart disease risk; inflammation.

Deficiency can cause vitamin absorption issues, hormonal imbalances and skin problems. 

Proteins: For Strength and Satiety

Protein repairs cells and builds muscle. It also helps you stay full. Go for high-quality sources like wild fish, organic chicken, grass-fed beef, and legumes like lentils or chickpeas. 

Beware of low-grade sausages, processed deli meats, and imitation seafood. They often contain fillers and sodium but little real nutrition.

As usual, single ingredient products will usually keep you on the safe side. Avoid processed protein sources and packaged stuff. Build relationships with your local butcher, buy fish from wet markets and be curious about the product origins. This will help you build an understanding about the supply chain behind your food products and keep you safe.

Proteins Cheat Sheet:

Excessive intake can cause kidney strain, dehydration and nutrient imbalances.

Deficiency can cause muscle loss and weakness, impaired immune system, slow tissue healing. 

Quick Check: Was It Made By Nature?

Still unsure? Ask yourself this: was it made by nature, or was it manufactured? You’ve never seen a ‘bread plant’ growing in a field.

When you stick close to whole foods, your body rewards you with balanced energy, clearer skin, and better focus.

Looking for more information on how to calculate your macros intake?

You can calculate your macronutrient intake and tailor your own weekly meal plan. A quick google search will deliver various tools that will help you in this task. 

If this topic sparked your curiosity, be sure to read our nutrition articles here. 

You can also reach out to Elika Tasker for a chat about energy and nutrition.

Because eating well isn’t about strict rules. It’s about staying informed and tuning into what your body truly needs.

Originally published on elika.co.
For more wellness insights, read more on Elika’s website or sign up for her newsletter.

The post Macronutrients Demystified: Proteins, Fats & Carbs Explained appeared first on City Nomads.

To truly understand its role in the body, we need to move beyond the simplistic labels of “good” and “bad.” Cholesterol is, in fact, a vital component of our biological processes; playing a key role in cell membrane structure, hormone production, and digestion. Let’s unravel the mystery behind cholesterol and what achieving the right balance actually means.

The Basics: What is Cholesterol?

Cholesterol is a waxy, fat-like substance naturally produced by the liver and also consumed through certain foods, primarily from animal-based sources. While essential for various bodily functions, imbalances can lead to health concerns. Understanding the two key types of cholesterol -HDL and LDL- is crucial in maintaining heart health.

HDL: The Heart-Healthy Hero

High-Density Lipoprotein (HDL) is often dubbed the “good cholesterol” and for good reason. Think of HDL as the body’s cleanup crew, sweeping excess cholesterol from the bloodstream and transporting it back to the liver for elimination. Higher levels of HDL (above 60 mg/dL) are associated with a lower risk of heart disease, making it a crucial player in cardiovascular health.

LDL: The Double-Edged Sword

Low-Density Lipoprotein (LDL), commonly known as “bad cholesterol,” plays a more complex role. While it is essential for delivering cholesterol to cells where it’s needed, excessive LDL can lead to plaque buildup in arteries, increasing the risk of cardiovascular diseases. Not all LDL particles are equal; smaller, denser LDL particles pose a greater risk, as they are more likely to contribute to arterial blockages. Ideally, LDL levels should be kept below 100 mg/dL.

Striking the Right Balance

Rather than focusing solely on individual cholesterol numbers, the HDL/LDL ratio provides a clearer picture of cardiovascular health. A higher ratio indicates a healthier balance, with an ideal HDL/LDL ratio above 0.4 being optimal. While medical guidelines offer general targets, personal factors such as age, genetics, and lifestyle should also be considered.

How to Optimise Your Cholesterol Levels

Achieving the ideal cholesterol balance isn’t just about cutting out fats. It’s about making smarter lifestyle choices. Here’s how:

• Choose Healthy Fats: Incorporate more unsaturated fats found in olive oil, nuts, and avocados while reducing trans and saturated fats from processed foods.
• Stay Active: Regular exercise can boost HDL levels while helping control LDL.
• Eat More Fibre: Whole grains, legumes, and fruits help lower LDL by reducing cholesterol absorption in the gut.
• Mind Your Sugar Intake: Excess sugar can contribute to unhealthy cholesterol levels, so limit refined carbohydrates and sugary drinks.
• Consider Omega-3s: Fatty fish, flaxseeds, and walnuts provide heart-friendly omega-3 fatty acids that support a healthy lipid profile.

The Bottom Line on Cholesterol

Cholesterol is far more than a simple “good vs. bad” scenario. it’s about balance. By understanding its role and making informed dietary and lifestyle choices, you can take charge of your heart health without unnecessary fear. If in doubt, consult a healthcare provider to determine the best approach tailored to your unique needs.

Top image courtesy of Brooke Lark via Unsplash.

Originally published on elika.co.
For more wellness insights, read more on Elika’s website or sign up for her newsletter.

The post The Cholesterol Guide: Understanding HDL, LDL, and Your Ideal Ratio appeared first on City Nomads.

This guide explores the science behind healthy oils, insights from functional medicine experts, and the critical differences between traditional and modern oil consumption. Let’s uncover the healthiest options for cooking and daily use.

Understanding Saturated and Unsaturated Fats

Fats are classified into saturated and unsaturated fats.

• Saturated fats are solid at room temperature and found in animal products like meat and dairy, as well as tropical oils like coconut oil and palm oil.
• Unsaturated fats remain liquid at room temperature and are divided into monounsaturated and polyunsaturated fats.

In turn, unsaturated fats can be divided into two groups:

• Monounsaturated fats are found in olive oil, extra virgin olive oil, avocado oil, and nuts.
• Polyunsaturated fats come from fatty fish, flaxseeds, and some vegetable oils.

Functional Medicine Experts on Choosing Healthy Oils

Functional medicine practitioners such as Dr. Axe, Dr. Mark Hyman, and Dr. Berg emphasize the importance of using high-quality, minimally processed oils. They recommend avoiding highly processed seed oils like canola oil, rapeseed oil, and vegetable oils due to their refining methods and potential inflammatory effects.

Instead, they advocate for traditional oils such as:

• Extra virgin olive oil 
• Coconut oil
• Ghee
• Cold-pressed avocado oil

Traditional vs. Modern Oil Consumption

Historically, cultures worldwide relied on natural, healthy oils for cooking:

• Mediterranean cuisine: Extra virgin olive oil has been a staple for centuries.
• Indian cooking: Ghee (clarified butter) remains an integral part of traditional dishes.
• Tropical regions: Coconut oil is commonly used due to its stability at high temperatures.

With the rise of industrialisation, processed seed oils like canola oil, rapeseed oil, and vegetable oil (veg oil) have dominated the market. These oils undergo chemical extraction and refining, stripping them of their natural nutrients and antioxidants. This shift has raised concerns about their impact on metabolic health and inflammation.

Scientific Research: Do Processed Oils Contribute to Obesity?

Despite the widespread promotion of low-fat diets, the obesity epidemic continues to grow. Research suggests that replacing natural fats with highly processed oils may be a contributing factor.

A British Medical Journal study found that switching from saturated fats to unsaturated vegetable oils did not significantly reduce the risk of heart disease. 

How to Choose the Best Cooking Oil for Your Health

When selecting cooking oils, focus on quality, processing methods, and nutrient density. Here are key factors to consider:

• Prioritise cold-pressed oils: These retain their natural antioxidants and nutrients.
• Minimise processed seed oils: Avoid highly refined canola oil, rapeseed oil, and veg oil.
• Use heat-stable oils for cooking: Coconut oil, ghee, and extra virgin olive oil are great options.
• Incorporate traditional oils into your diet: Olive oil (olio), avocado oil, and ghee offer numerous health benefits.

Your journey to optimal health starts with the choices you make in your kitchen. By understanding the science behind fats, listening to expert recommendations, and choosing natural, minimally processed oils, you can make informed decisions that support your well-being.

Choose your oils wisely, prioritise whole fats, and fuel your body for longevity!

Originally published on elika.co.
For more wellness insights, read more on Elika’s website or sign up for her newsletter.

The post Extra Virgin Olive Oil & Healthy Fats: The Key to Better Cooking appeared first on City Nomads.

I vividly recall summers in Spain, watching my little brother run around with twig legs and a pot belly, while marvelling at how my mother’s figure remained graceful even in her self-perceived “worst shape.” Years later, as a Health Coach, I began to understand the profound importance of gut health, particularly as I explored the ailments that run through my family history. Digestive issues, bloating, and a rounded belly became central to my health focus.

The Connection Between Gut Health and Immunity

With 70-80% of our immune system residing in our digestive tract, prioritising gut health is key to achieving optimal immune function and overall wellness. The abundance of information today highlights the connection between a healthy microbiome and vibrant health.

Our digestive system is more than just a pathway for food; it’s a powerhouse that regulates immunity, absorbs nutrients, and maintains our body’s delicate balance. A compromised gut can manifest in bloating, food intolerances, and fatigue—all signs of an internal imbalance.

The Gut as Your Second Brain

As our “second brain,” the gut is home to a high number of serotonin receptors—the “feel-good hormone” that can also be triggered by activities like eating chocolate, listening to music, or even exercising. Our gut is packed with an intricate ecosystem of good and bad bacteria, both of which are necessary for optimal health. However, an imbalance often lies at the root of many illnesses. This delicate ecosystem, known as the microbiome, includes bacteria as well as other microbes that play a key role in our overall well-being.

Depletion of these microorganisms or small tears in the gut lining—commonly referred to as leaky gut—is increasingly prevalent. This can lead to symptoms such as bloating, food intolerances, brain fog, and joint pain, all of which can be traced back to gut health issues.

How to Boost Gut Health: Functional Medicine Principles

Supporting gut health is a daily commitment. Incorporating these Functional Medicine principles can significantly boost your digestive health and overall vitality:

1. Remove Harmful Items Every person’s dietary needs are unique, but some common culprits include dairy, gluten, refined sugar, and antibiotics. These substances can disrupt the gut’s delicate balance, killing beneficial bacteria and compromising the gut lining. Eliminating these from your diet can help identify hidden food intolerances.
2. Replace with Gut-Healing Foods Introduce fermented foods such as kimchi, sauerkraut, kombucha, and bone broth. These foods nourish the gut and promote a thriving microbiome.
3. Repair with Probiotics Incorporating probiotics into your diet can replenish beneficial bacteria. Look for probiotics containing soil-based organisms, which are particularly effective in restoring balance.
4. Adopt a Holistic Lifestyle A healthy gut extends beyond diet. Prioritise sleep and manage stress through mindful practices like yoga, deep breathing, and meditation. These habits reduce strain on the digestive system, creating an environment for good bacteria to flourish.

By following these tips, you can address issues like bloating and work towards maintaining a healthy, balanced gut. A vibrant microbiome supports not just digestion, but your overall energy and wellness, making the “pot belly” a thing of the past.

Originally published on elika.co.
For more wellness insights, watch Elika’s short video on YouTube or sign up for her newsletter.

The post Why Your Gut Health Matters: The Essential Guide to Healing from the Inside Out appeared first on City Nomads.

The Rise of Oat Milk: A Brief Overview

Oat milk has become a staple in many households, celebrated for its smooth consistency and versatility. Made from oats and water, this vegan-friendly plant-based milk is often fortified with vitamins and minerals, making it a nutritious option for those seeking alternatives to dairy. Its popularity can be attributed to its neutral taste, which pairs well with coffee, cereal, and baked goods, as well as its perceived health benefits, including its heart-healthy fibre content and potential cholesterol-lowering properties.

The Pitfalls of Overconsumption

While oat milk can certainly be part of a balanced diet, overconsumption can lead to several potential drawbacks. One of the main concerns is its carbohydrate content, as oats naturally contain carbohydrates, including sugars. Drinking excessive amounts of oat milk, especially if it’s sweetened or flavoured, can contribute to a high intake of carbohydrates and calories, which may not align with your nutritional goals, particularly if you’re watching your carbohydrate or calorie intake for weight management or blood sugar control.

Another ingredient that raises concerns is the use of inflammatory seed oils like canola, rapeseed, and vegetable oils found in some commercially available oat milk brands. These oils are added to enhance creaminess, but they may contribute to inflammation if consumed excessively. Considering that most people wouldn’t choose to drink seed oils outright, it’s worth reflecting on how these oils can quietly become part of a daily habit.

Moreover, many store-bought oat milks contain added sugars, preservatives, and stabilisers to enhance flavour and prolong shelf life. Regularly consuming these additives in large quantities may increase the risk of digestive issues, inflammation, and metabolic concerns.

Finding Balance: Tips for Mindful Consumption

To enjoy oat milk without overdoing it, it’s essential to practise mindful consumption and incorporate it into a balanced diet. Here are some tips to help you find balance:

1. Read Labels Carefully: Opt for unsweetened varieties of oat milk to minimise your intake of added sugars and unnecessary additives. Check the ingredient list to ensure you’re choosing a product with minimal processing and wholesome ingredients.
2. Watch Portion Sizes: Be mindful of your portion sizes when consuming oat milk. Stick to recommended serving sizes and avoid drinking large quantities in one sitting. Consider using oat milk as an occasional treat or flavour enhancer rather than a primary beverage.
3. Diversify Your Options: Don’t rely solely on oat milk for your dairy-free needs. Experiment with other plant-based milk alternatives, such as macadamia milk, coconut milk, or organic soy milk, to vary your nutrient intake and prevent over-reliance on one type of milk.
4. Balance with Whole Foods: Remember that oat milk is just one component of your diet. Focus on incorporating a variety of whole foods, including fruits, vegetables, lean proteins, and healthy fats, to meet your nutritional needs and maintain overall health.

Lactose-Free Options for Every Lifestyle

For those who are lactose-intolerant or simply prefer to avoid dairy, oat milk can be a great solution, but it’s not the only one. Other lactose-free options include almond milk, pea milk, and rice milk. Each type offers unique nutritional benefits and flavours, making it easier to find an alternative that fits your preferences and dietary goals.

Conclusion: Embracing Moderation and Mindfulness

In conclusion, while oat milk can be a nutritious and delicious addition to your diet, it’s important to consume it mindfully and in moderation. By being mindful of portion sizes, choosing unsweetened varieties, and balancing it with a variety of whole foods, you can enjoy the benefits of oat milk while minimising potential drawbacks of overconsumption. As with any food or beverage, it’s helpful to adopt a balanced approach—perhaps an 80/20 rule—to ensure you savour what you love without veering into extremes.

So, the next time you reach for oat milk, savour it mindfully and consider exploring other options for home use. Cheers to finding balance and embracing the joy of eating for energy and wellness!

Originally published on elika.co.
For more wellness insights, read more on Elika’s website or sign up for her newsletter.

The post Is Oat Milk Really Good for Your Health? The Surprising Truth You Need to Know appeared first on City Nomads.

As someone who takes a proactive approach to health, discovering that I had iron deficiency anemia was both shocking and relieving. Shocking because I thought I was doing everything right — eating a balanced diet, making time for rest, and not overexerting myself. Relieving because it finally explained the persistent low energy I’d been experiencing, even when I wasn’t pushing my body too hard.

Thankfully, my commitment to regular check-ins with a functional medicine practitioner made all the difference. Quarterly tests of my “nutrient markers” identified the deficiency early, allowing me to take swift and effective action.

Why Does Iron Matter So Much?

Iron is like the unsung hero of our bodies. It’s responsible for carrying oxygen to every cell, powering our muscles, brain, and even our immune system. It also forms the backbone of red blood cells, those tiny workers that deliver oxygen where it’s needed most.

But when we don’t have enough iron, our bodies can’t keep up. That’s when anemia — a condition that causes fatigue, paleness, and overall weakness — takes hold. For women, iron levels should ideally fall between 12 and 15 grams per deciliter of blood, while men require slightly more at 13 to 17 grams.

The Subtle Signs of Iron Deficiency

Iron deficiency doesn’t always announce itself loudly. It sneaks up on you with symptoms that are easy to dismiss as part of a busy lifestyle. Things like:

• Feeling tired no matter how much rest you get
• Struggling to fall asleep or stay asleep
• Unusual hair shedding or thinning
• Odd cravings for non-food items, like ice
• Feeling foggy or having trouble remembering things

These are the kinds of signs I brushed aside, chalking them up to stress and a hectic schedule. But they were my body’s way of asking for help.

Why Do Iron Levels Drop?

Iron deficiency happens for different reasons, and it’s not always tied to diet. Some common causes include:

• Following a vegetarian or vegan diet without a wide variety of foods
• Excessive sweating from endurance exercise
• Heavy menstrual cycles or postpartum recovery
• Digestive issues that make it harder for your body to absorb nutrients

Statistics show that roughly 1 in 10 women experience iron deficiency or anemia at some point in their lives.

How Can You Replenish Your Iron Levels?

The good news is that iron deficiency is highly treatable. The first step is to incorporate more iron-rich foods into your diet, like leafy greens, lentils, lean meats, and fortified cereals. Pairing these with vitamin C — think oranges, bell peppers, or strawberries — can make a big difference in how much iron your body absorbs.

One thing to keep in mind: avoid drinking tea or coffee with meals, as these can interfere with absorption.

If you’re already deficient, supplements may be necessary. These typically provide 200 mg of iron per dose, but only a fraction is absorbed by your body. This means it can take 4–6 weeks of consistent supplementation to restore your levels. Some people, myself included, find this process slow and occasionally uncomfortable (constipation is a common side effect).

For a quicker fix, there’s the option of an iron infusion. This treatment involves a single intravenous dose that replenishes your iron stores in just 30 minutes. I opted for this route recently, and within days, I felt like myself again.

Listening to Your Body

Our bodies are remarkable at communicating what they need — we just have to listen. Fatigue, poor sleep, or even restless legs could be signs that your body is running low on vital nutrients like iron. Regular check-ins with a functional medicine practitioner can be an invaluable part of staying on top of your health.

Originally published on elika.co.
For more wellness insights, watch Elika’s short video on YouTube or sign up for her newsletter. 

The post The Silent Energy Thief: Why Iron Deficiency Could Be Behind Your Fatigue appeared first on City Nomads.