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This post contains affiliate links. If you click on a link and make a purchase, I may earn a commission at no additional cost to you. In today’s fast-paced world, maintaining optimal health requires a proactive approach. Two essential nutrients that often go overlooked are Vitamins D and K. These vitamins play crucial roles in bone health, immune function, and cardiovascular health, among other things. In this blog, I will outline a brief list of foods rich in Vitamin D and K of which I consume, as well as a fantastic baked Salmon with Lemon and Dill recipe I love which should hopefully get you headed in the right direction for Vitamin D and K food options, along with vitamin supplementation. Understanding Vitamins D and K Vitamin D is essential for calcium absorption, bone health, and immune function. It's known as the "sunshine vitamin" because our bodies can produce it when exposed to sunlight. Despite its importance, vitamin D deficiency is widespread due to several factors. Many people spend significant time indoors or live in regions with limited sunlight, especially during winter, which hampers vitamin D synthesis. Sunscreen use, while protecting against UV radiation, also inhibits vitamin D production. Obtaining enough vitamin D through diet alone is challenging, particularly for vegetarians, vegans, and those with limited access to fortified foods. Vitamin K is crucial for blood clotting and bone metabolism. It helps direct calcium to the bones and prevents it from depositing in the arteries, thus supporting cardiovascular health. Vitamin K and vitamin D work synergistically to support various aspects of health, particularly bone health and cardiovascular health. Bone Health: Vitamin D aids in calcium absorption, promoting bone mineralization and strength. However, vitamin K is necessary for the activation of osteocalcin, a protein involved in bone formation. Without sufficient vitamin K, calcium may not be properly deposited in bones, potentially leading to weakened bone density. Cardiovascular Health: Both vitamins D and K play roles in cardiovascular health. Vitamin D may help reduce inflammation and support healthy blood vessel function, while vitamin K helps prevent the calcification of arteries by directing calcium to the bones and away from the arteries, thus reducing the risk of arterial plaque buildup and cardiovascular events. 3. Immune Function: Vitamin D is known for its role in immune regulation, while emerging research suggests that vitamin K may also play a role in immune function and inflammation modulation. Ensuring optimal intake of both vitamins D and K is paramount for maximizing their combined benefits and fostering overall health and well-being. While purchasing these supplements individually is advisable, as it allows for tailored dosing according to individual needs, bundle options combining both vitamins are also available. However, a drawback of bundled supplements is the potential inability to adjust dosages independently. This is particularly relevant when higher amounts of one vitamin, such as vitamin D, are required. Therefore, opting for separate purchases enables precise dosage adjustments and ensures each vitamin's specific requirements are met effectively. Ensuring Adequate Intake: Diet, Supplements, and Lifestyle Dietary Sources Foods Rich in Vitamin D: Fatty Fish: Salmon, mackerel, and sardines are excellent sources. Egg Yolks: Include whole eggs in your diet to boost Vitamin D intake. Fortified Foods: Many dairy products, orange juice, and cereals are fortified with Vitamin D. Mushrooms: Some varieties, such as maitake and shiitake, contain Vitamin D, especially when exposed to sunlight. Foods Rich in Vitamin K: Leafy Greens: Spinach, kale, and Swiss chard are rich in Vitamin K1. Cruciferous Vegetables: Broccoli, Brussels sprouts, and cabbage. Fermented Foods: Natto (fermented soybeans) is an excellent source of Vitamin K2. Meat and Dairy: Liver, cheese, and egg yolks provide Vitamin K2. Supplements If you struggle to get enough of these vitamins from food alone, supplements can help bridge the gap. Here’s what to look for: Vitamin D: Available as D2 (ergocalciferol) and D3 (cholecalciferol). D3 is more effective at raising blood levels of Vitamin D. Vitamin K: Comes in two main forms: K1 (phylloquinone) and K2 (menaquinone). K2, especially in the forms of MK-4 and MK-7, is often recommended for bone and cardiovascular health. Always consult with a healthcare provider before starting any supplement regimen. Lifestyle Choices Sun Exposure for Vitamin D Synthesis: Timing: Aim for midday sun exposure when the UVB rays are strongest. About 10-30 minutes several times a week can be sufficient, depending on your skin type and geographic location. Skin Exposure: Expose large areas of skin (arms, legs, back) without sunscreen for a short period to optimize Vitamin D production. Balance: Be cautious not to overdo it and risk sunburn. Gradual exposure is key. Incorporating Physical Activity: Regular exercise, especially weight-bearing activities, can enhance bone health and improve the body’s ability to utilize these vitamins. A Delicious Recipe Rich in Vitamins D Vitamin D-Rich Recipe: Baked Salmon with Lemon and Dill Ingredients: 4 salmon fillets 2 tablespoons olive oil 2 lemons (1 sliced, 1 juiced) 2 tablespoons fresh dill, chopped Salt and pepper to taste Instructions: Preheat your oven to 375°F (190°C). Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle olive oil and lemon juice over the fillets. Season with salt, pepper, and fresh dill. Place lemon slices on top of each fillet. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork. Achieving optimal health in today’s world requires a proactive approach, and ensuring you get enough Vitamins D and K is a crucial part of this journey. By incorporating nutrient-rich foods, considering supplements when necessary, and enjoying sensible sun exposure, you can significantly boost your overall well-being. Embrace these steps, nourish your body, and enjoy the vibrant, healthy life you deserve. Take charge of your health and thrive! I have provided links to both Canadian and USA sites in order to find select Vitamins and supplements online. I am continually adding products to my website at https://www.askashlynn.com, so feel free to bookmark my homepage to stay in touch. Also, feel free to subscribe to my website to get the latest updates for my blog posts. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/

This post contains affiliate links. If you click on a link and make a purchase, I may earn a commission at no additional cost to you. Have you ever noticed how everything nowadays seems to be bad for you? From sunscreen to the very food we eat, it seems like we're constantly bombarded with warnings about potential health risks. This reality underscores the importance of supplementing our bodies to ensure we're getting the necessary nutrients for optimal health. One of the ways I maintain my health is through grounding and spending time outdoors, along with a critical focus on vitamin C supplementation. The Modern Dilemma: Harmful Substances Everywhere In today’s world, it can feel like we're surrounded by harmful substances. Many sunscreens, for instance, contain chemicals that may disrupt hormones or cause skin irritation. Similarly, our food is often laced with pesticides, preservatives, and other additives that can negatively impact our health. Given these challenges, it's more important than ever to be vigilant about what we consume and put on our bodies. Supplementing for Health To counteract these pervasive threats, we need to supplement our bodies with essential nutrients that might be lacking in our diet due to modern agricultural practices or dietary choices. One such crucial nutrient is vitamin C. This powerful antioxidant plays multiple roles in maintaining our health and well-being. The Benefits of Grounding and Outdoor Activities Before diving into the benefits of vitamin C, it's worth mentioning the value of grounding and spending time outside. Grounding, or earthing, involves making direct contact with the earth's surface, such as walking barefoot on grass, sand, or soil. This practice is believed to help reduce inflammation, improve sleep, and enhance overall well-being by reconnecting our bodies with the earth's natural electrical energy. Spending time outdoors also has numerous benefits, including exposure to natural light, which helps regulate our circadian rhythm, and the opportunity to engage in physical activity, which is essential for maintaining a healthy body and mind. Additionally, being in nature can reduce stress and improve mood, further supporting our overall health. The Vital Role of Vitamin C Vitamin C, also known as ascorbic acid, is an essential nutrient that our bodies cannot produce on their own. Here are some of the critical roles it plays in our health: Antioxidant Protection Vitamin C is a potent antioxidant, meaning it helps protect cells from damage caused by free radicals. Free radicals are unstable molecules that can harm cells and contribute to aging and the development of diseases such as heart disease and cancer. By neutralizing these harmful molecules, vitamin C helps maintain cellular health and reduce the risk of chronic diseases. Collagen Synthesis Collagen is a protein that provides structure to our skin, bones, teeth, and blood vessels. Vitamin C is necessary for the synthesis of collagen, making it essential for wound healing, maintaining the integrity of the skin, and supporting healthy joints. Adequate collagen production helps keep our skin firm and youthful, our bones strong, and our joints flexible. Immune Function Vitamin C plays a crucial role in supporting the immune system. It helps stimulate the production of white blood cells, which are vital for fighting off infections. Additionally, vitamin C enhances the function of these immune cells, enabling our bodies to defend more effectively against pathogens. This makes it a valuable nutrient for preventing and managing infections, especially during cold and flu season. Iron Absorption Non-heme iron, the type of iron found in plant-based foods and supplements, is less readily absorbed by the body compared to heme iron from animal sources. Vitamin C enhances the absorption of non-heme iron, making it particularly important for individuals following vegetarian or vegan diets. By improving iron absorption, vitamin C helps prevent iron deficiency anemia and supports overall energy levels and cognitive function. Neurotransmitter Synthesis Vitamin C is involved in the synthesis of neurotransmitters such as serotonin and norepinephrine. Serotonin plays a role in mood regulation, while norepinephrine is involved in the body's stress response. By supporting the production of these neurotransmitters, vitamin C can help improve mood and resilience to stress, contributing to better mental health. As Vitamin C is water-soluble, meaning it dissolves in water and is not stored in the body, in order to ensure adequate levels in the body, it is generally recommended to take Vitamin C supplements twice a day for optimal absorption. The best form of Vitamin C supplementation is in a slow release form, thereby allowing the body to fully absorb the supplement versus excreting it out within a couple of hours of ingestion. The Vitamin C I use and recommend can be purchased on Amazon or at a local health food store. Conclusion In an age where we need to be more vigilant than ever about what we consume and put on our bodies, supplementing with essential nutrients like vitamin C is crucial. By incorporating grounding practices, spending time outdoors, and ensuring we get adequate vitamin C, we can better protect our health and enhance our well-being. Remember, taking proactive steps today can lead to a healthier, more vibrant tomorrow. I have provided links to both Canadian and USA sites in order to find select Vitamins and supplements online. I am continually adding products to my website at https://www.askashlynn.com, so feel free to bookmark my homepage to stay in touch. Also, feel free to subscribe to my website to get the latest updates for my blog posts. https://www.news-medical.net/health/How-Much-Vitamin-C-Should-I-Take.aspx

This post contains affiliate links. If you click on a link and make a purchase, I may earn a commission at no additional cost to you. I've always loved reading. As a child, I would devour books, losing myself in the captivating worlds of heroes, dystopias, and fantastical adventures. But somewhere between ages 16 and 23, I hit a dry spurt. Life got busy, and my passion for reading took a backseat. However, in the past year, I have fallen back in love with reading, and it feels like coming home. The Joy of Reading Over Social Media In our digital age, it's easy to get caught up in the endless scroll of TikTok and social media. But I've found that reading offers so much more: · Mental Stimulation: Unlike mindless scrolling, reading engages your brain, improving concentration, cognitive function, and exercises your imagination. · Stress Reduction: A good book can transport you to another world, providing an escape from daily stressors. · Improved Focus: Reading requires attention, helping to enhance your ability to concentrate over time. · Better Sleep: Unlike screens, which can disrupt sleep, reading before bed can help relax your mind and improve sleep quality. · Empathy and Understanding: Through diverse characters and stories, reading fosters empathy and a deeper understanding of different perspectives. My Reading Journey Growing up, I was enthralled by books like The Hunger Games and The Maze Runner. These stories of resilience, adventure, and survival captured my imagination and kept me turning pages late into the night. Recently, I've expanded my horizons and started incorporating spiritual fiction into my reading list. These books offer profound insights and often leave me feeling inspired and reflective. One such book that stands out is The Alchemist by Paulo Coelho—an amazing journey of self-discovery and spiritual awakening. But above all, I have fully embraced my identity as a Romantasy Girl. Romantic fantasy, or "romantasy," combines the magic of fantasy with the allure of romance, creating the perfect escape. There's something deeply satisfying about relating to characters and their journeys while also indulging in enchanting worlds filled with magic and love. Book Recommendations Here are some of my top book recommendations that have rekindled my love for reading: Romantasy · From Blood and Ash by Jennifer L. Armentrout: An engaging blend of fantasy and romance, this series features strong characters and an addictive storyline. This book is actually the one that reignited my love of reading and I have not stopped since. There is the single book, 4 book, 5 book and even 6 book bundle series to choose from. Or, for those of you that have an eReader or Kindle (which I have) , you can purchase these books through Amazon's Kindle service. If you don't have time to read but are able to listen, using Audible from Amazon is a great option to consider. Spiritual Fiction · The Shack by William P. Young: A touching story of faith, healing, and transformation. My boyfriend read this one and loved it and he is not the spiritual type. I have to admit I did cry in public on the train reading the first few chapters. Dystopian Thrillers · The Hunger Games by Suzanne Collins: If you haven't read it yet, this series is a thrilling adventure set in a dystopian world. · The Maze Runner by James Dashner: A gripping story of survival and mystery that will keep you on the edge of your seat. Conclusion Rediscovering my love for reading has been a journey filled with joy, relaxation, and inspiration. And maybe a little book throwing, feet kicking and crying. While I love relating to characters and their stories, I'm also a vibes girly—I enjoy the ambiance and the escape more than deep literary analysis. So, whether you're into romantasy, spiritual fiction, or dystopian thrillers, there's a book out there that can offer a richer, more fulfilling experience than scrolling through social media. Happy reading! I have provided links to both Canadian and USA sites in order to find these books online. I will continually be adding products to my website at https://www.askashlynn.com, so feel free to bookmark my homepage to stay in touch. Also, feel free to subscribe to my website to get the latest updates for my blog posts.

This post contains affiliate links. If you click on a link and make a purchase, I may earn a commission at no additional cost to you. For my first blog entry, I want to share what excites me most about this time of year. Growing up in a family that hiked and biked, I developed a deep love for the outdoors, which has only grown stronger in adulthood. Today, I want to explore how hiking can enhance your connection with both God and yourself. There's a unique allure to the rhythmic crunch of gravel beneath your boots, the whispering of leaves in the wind, and the feeling of accomplishment that greets you atop a mountain peak. For me, hiking is more than a pastime—it a step in my journey that re-centers my balance, helps me clear my head and appreciate the world around me. Touching the Divine in Nature Every new trail offers a new insight into the heart of creation. When I hike, I feel an intimate connection with God’s masterpiece. Hiking allows me to witness firsthand the wonders of nature, grounding me in the realization that I am part of something much greater. Just think, the God that created the amazing world around you decided that it also needed you. Pushing Personal Boundaries Hiking is not always just a stroll through the woods; it’s a test of endurance and willpower. A hike I did last April really pushed me to be better. Each climb and descent challenged my physical and mental limits, especially considering it was still quite icy at that time of year. Overcoming this hikes challenges not only strengthened my body, but also fortified my spirit. However, equipment was a contributor to my success. My Keens hiking boots ensured my feet stayed dry and I didn’t break an ankle on the steep ascent. I did face one major issue: I didn’t have good spikes, so I had to slide down the mountain on my butt. When I did the hike next time with proper Crampon Ice cleats, it was much, much better. This experience is a reminder that I can push beyond my perceived limitations, emerging stronger and more confident after each hike. Finding Solitude & Clarity In today’s fast-paced, hyper-connected world, true quiet is a rare commodity. Hiking offers a sanctuary of silence. This silence provides a much-needed respite from the incessant noise of everyday life, offering moments of reflection and peace. However, if you’re someone who likes to meditate, listen to music or like me, listen to your favorite books on the trail to decompress I would highly recommend the Shoks OpenRun Pro Mini Bluetooth headphones. They wrap around your head and provide open ear sound, meaning you will still be aware of your environment, and what is happening around you, making this the safest option. I know it seems like this wouldn’t be the best for sound but trust me the sound clarity is insane. Joy of Physical Exertion Exercise is an undeniable benefit of hiking. The cardiovascular workout strengthens my heart, the varied terrain enhances my balance and coordination, and the physical effort boosts my endurance. How do I know this for sure? Well, I have a bit of an obsession with getting my steps in, seeing my heart rate, and seeing how much sleep I get. That is why I have a Fitbit Versa which I cannot recommend enough. Okay sorry, continuing… beyond the physical benefits, the act of moving through nature revives my spirit. The fresh air, the natural light, and the sheer joy of movement contribute to an overall sense of well-being. Hiking, therefore, is not just exercise for the body, but also rejuvenation for the mind and soul. In essence, hiking is my escape and my grounding. It’s a way to connect with the divine, challenge myself, find peace in silence, enjoy solitude, and stay physically active. These experiences are crucial in maintaining my mental, physical, and spiritual health. So, the next time you find yourself yearning for a break from the ordinary, lace up your Keens hiking boots and hit the trail. You might just find that the journey brings you closer to the essence of who you are and what truly matters in life. You can find some great outdoor sportswear that I would also recommend for your outdoor hiking adventures. I have links to both Canadian and USA product options. I will continually be adding products to my website at https://www.askashlynn.com, so feel free to bookmark my homepage to stay in touch. Also, feel free to subscribe to my website to get the latest updates for my blog posts.

This post contains affiliate links. If you click on a link and make a purchase, I may earn a commission at no additional cost to you. As a young adult recently moved out of my parents' house, I'm facing challenges I never anticipated. Balancing my passions, staying active, and pursuing new interests as I grow is no easy feat. I relied heavily on my parents for direction, and now it's both thrilling and daunting to have this newfound freedom and responsibility. One area I'm diving into is home decorating. The Beginning Starting as a beginner in home decorating can be daunting. The endless choices and design styles can leave you feeling lost. That's exactly where I found myself, and ask anyone I am the most indecisive person out there. But thankfully, I have a secret weapon—my mom. She's been an incredible guide and inspiration in my decorating journey. You can check out her amazing blogging website here. Where to Start? The first step in decorating your home is to determine what you like. This might sound simple, but it can be tricky. I started by exploring different styles online and in magazines, gradually forming a sense of what appealed to me. To help you get started, here are some essential items and themes that I've incorporated into my space: Wall Art Adding personality to your walls is a great way to make a space feel like your own. I recently hung up pictures featuring bulls, ocean scenes, and plants. These pieces reflect my interests and bring a sense of tranquility and strength to my rooms. recommendation: Check out your local HomeSense and see what you like. If you don’t like the way it looks in our space, just return it! Additionally, you can take a look at some of these pieces that are similar to ones I have utilized in the last few months: ·         Highland Cow ·         Plant Prints (framed) ·         Plant Prints (canvas) ·         Ocean Canvas Throw Pillows Throw pillows are an easy and affordable way to refresh a room. I added new pillows with vibrant colors and interesting textures to my couch and bed. They not only provide comfort but also act as accents that tie the room together. recommendation: These pillows from Amazon are just like the ones I chose! ·         Soft & Fluffy ·         Patterned Pillows ·         Cow Hide Bedding & Tables Updating your bedding can completely transform your bedroom. I invested in a new duvet cover and matching sheets that make my bedroom feel like a cozy retreat. Adding a couple of new tables also helped in creating functional spaces for both work and relaxation. recommendation: ·         Bedding ·         Table for Stairs Lighting Good lighting is crucial for setting the mood in any room. I recently added new lamps that provide both task lighting and ambiance. I have also recently added a new ceiling fan, because who doesn’t love a little white noise, and bonus, it can change light settings and fan speeds! They make a huge difference in creating a warm and inviting atmosphere. recommendation: ·         Ceiling Fan ·         Bedside lamps One of the most valuable lessons I've learned is that your home should reflect who you are. Personal touches—like your favorite books on a shelf, souvenirs from travels, or handmade items—make a house feel like home. It's these details that tell your story and make your space uniquely yours. Remember, it's okay not to have everything figured out. Home decorating is a journey, and it's perfectly fine to make changes as you grow, and your tastes evolve. Each step you take, each decision you make, contributes to your growth and learning. So, give yourself the freedom to explore, experiment, and enjoy the process. Final Thoughts Decorating your home as a young adult is an exciting, albeit sometimes overwhelming, adventure. By starting with the basics, seeking inspiration from those around you, and adding personal touches, you'll create a space that truly feels like your own. And if you ever need a little guidance, don't hesitate to reach out to those with more experience—like my mom, whose blog is a treasure trove of decorating tips and inspiration. You can find some great home decor options I've provided throughout the blog. On my website,I have provided links to both Canadian and USA options. I will continually be adding products to my website at https://www.askashlynn.com, so feel free to bookmark my homepage to stay in touch. Also, feel free to subscribe to my website to get the latest updates for my blog posts.