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Modern Health and Living, Cedarburg, WI (2024)

11/27/2024

100 Best Running Songs That’ll Motivate You To Get Moving

By: KURU Footwear
Best running songs for your Listening to music while running improves your performance, stamina and recovery.
Listen to motivating songs with a beat per minute (BPM) between 120 and 130 to boost your mood and pick up the pace.
For a 10-minute mile pace, choose songs with a BPM of around 150.
Whether you’re trying to find the motivation to get off the couch and get moving or finish that last half mile of your marathon, we’ve got the songs you need to get pumped up to run faster for longer.
What better way to find the best running songs than to ask actual runners? We at KURU Footwear compiled our top 100 songs to run to that’ll get you motivated and singing along while you lap the competition, do some cardio training on the elliptical or treadmill or get out and hit the trails.
Check out our running playlist below and crank up your headphones—
1. “Run the World (Girls)” by Beyoncé
2. “Higher Love” by Kygo + Whitney Houston
3. “Dog Days Are Over” by Florence + The Machine
4. “Cold Little Heart - Radio Edit” by Michael Kiwanuka
5. “Wake Me Up” by Avicii
6. “Like I Can” by Sam Smith
7. “I Don’t Care” by Ed Sheeran + Justin Bieber
8. “Girl on Fire” by Alicia Keys
9. “Call Me Maybe” by Carly Rae Jepsen
10. “212” by Azealia Banks + Lazzy Jay
11. “Sun Don’t Shine” by Klangkarussell + Jaymes Young
12. “Bloom” by The Paper Kites
13. “She Lit a Fire” by Lord Huron
14. “Gonna Fly Now” by Bill Conti
15. “All Too Well (10-Minute Version)” by Taylor Swift
16. “Bang Bang” by Jessie J + Arianna Grande + Nicki Minaj
17. “Pon de Replay” by Rihanna
18. “Hot N Cold” by Katy Perry
19. “Physical” by Dua Lipa
20. “Kiwi” by Harry Styles
21. “Mr. Saxobeat” by Alexandra Stan
22. “Shake It Off” by Taylor Swift
23. “Good Girls Go Bad” by Cobra Starship + Leighton Meester
24. “Blue World” by Mac Miller
25. “Animal” by Neon Trees
26. “Feel This Moment” by Pitbull + Christina Aguilera
27. “Beige” by Yoke Lore
28. “When I Grow Up” by The Pussycat Dolls
29. “Golden” by Harry Styles
30. “Burnin’ Up” by The Jonas Brothers
31. “Countdown” by Beyoncé
32. “The Sound” by The 1975
33. “Let’s Groove” by Earth, Wind & Fire
34. “Cold Cold Man” by Saint Motel
35. “Crazy In Love” by Beyoncé + JAY-Z
36. “Dreams” by Fleetwood Mac
37. “Don’t Stop the Music” by Rihanna
38. “Love Me Like You Do” by Ellie Goulding
39. “Stayin’ Alive” by Bee Gees
40. “First Class” by Jack Harlow
41. “Karma” by Taylor Swift
42. “Day ‘N’ Nite” by Kid Cudi
43. “Escapism.” by RAYE + 070 Shake
44. “Lost” by Frank Ocean
45. “I Wanna Get Better” by Bleachers
46. “Spaceman” by The Killers
47. “Love It If We Made It” by The 1975
48. “Roses” by The Chainsmokers + ROZES
49. “Don’t Stop Me Now” by Queen
50. “Does Your Mother Know” by ABBA
51. “Mr. Brightside” by The Killers
52. “Heat Above” by Greta Van Fleet
53. “State of Grace (Taylor’s Version)” by Taylor Swift
54. “Music For a Sushi Restaurant” by Harry Styles
55. “Suspicious Minds” by Elvis Presley
56. “Boy’s a liar Pt. 2” by PinkPantheress + Ice Spice
57. “I Like It” by Enrique Iglesias + Pitbull
58. “Super Bass” by Nicki Minaj
59. “my ex’s best friend” by Machine Gun Kelly + blackbear
60. “A Sky Full of Stars” by Coldplay
61. “Stronger” by Kanye West
62. “2 Heads” by Coleman Hell
63. “On The Floor” by Jennifer Lopez + Pitbull
64. “I Love It” by Icona Pop + Charlie XCX
65. “POWER” by Kanye West
66. “The Show Goes On” by Lupe Fiasco
67. “Stronger” by Kelly Clarkson
68. “Daylight” by Matt and Kim
69. “Born This Way” by Lady Gaga
70. “According to You” by Orianthi
71. “Temperature” by Sean Paul
72. “Look What You’ve Done” by Tasha Layton
73. “Lean On” by Major Lazor + MØ + DJ Snake
74. “Love Myself” by Hailee Steinfeld
75. “I Took a Pill in Ibiza” by Mike Posner + Seeb
76. “bad guy” by Billie Eilish
77. “Whatever It Takes” by Imagine Dragons
78. “The Man” by Taylor Swift
79. “Empire State of Mind” by JAY-Z + Alicia Keys
80. “Whatever You Like” by T.I.
81. “Sk8ter Boi” by Avril Lavigne
82. “Formation” by Beyoncé
83. “We Can’t Stop” by Miley Cyrus
84. “Don’t Stop Believin’” by Journey
85. “Lose Yourself” by Eminem
86. “Go Your Own Way” by Fleetwood Mac
87. “Eye of the Tiger” by Survivor
88. “On Top Of The World” by Imagine Dragons
89. “ceilings” by Lizzy McAlpine
90. “Electric Love” by BØRNS
91. “Talk Too Much” by COIN
92. “Just Like A Movie” by Wallows
93. “Walking On A Dream” by Empire of the Sun
94. “Clocks” by Coldplay
95. “Forever” by Labrinth
96. “Run Boy Run” by Woodkid
97. “One Of Us” by ABBA
98. “The Greatest Show” by The Greatest Showman
99. “Castle on the Hill” by Ed Sheeran
100. “Time to Run” by Lord Huron

11/01/2024

Three Key Benefits of Protein

By: Luigi Gratton, M.D., MPH, Vice President of Training at Herbalife and Chairman of the Herbalife Nutrition Advisory Board
Or: Dr. Luigi Gratton is responsible for ensuring Herbalife’s independent distributors have a thorough understanding of Herbalife products, ingredients and benefits. Dr. Gratton has worked as a physician specialist in family medicine and as a clinical physician at the UCLA* Center for Human Nutrition in the risk factor obesity program.
Protein is essential for every single person, every single day. Protein becomes even more important the more active we are, and while most people know that it’s important, often we don’t understand why. As we approach/mark International Protein Day on February 27, let’s take a look at its vital role in our health and athletic performance.
What is Protein?
Proteins are made up of amino acids, both of which are the main building blocks of our muscles, bones, skin, tissues and organs. When we consume protein, our body breaks it down into individual amino acids and then uses them to create new proteins throughout the body. It’s essential to consume an adequate amount of protein, otherwise the body will have to break down muscle to obtain the amino acids that it needs in order to function.
The Three Main Benefits of Protein
Benefit #1 – Protein Helps You Feel Full for Longer
One of the main issues for people trying to lose weight and for athletes burning a significant number of calories is that they’re constantly hungry. This is where consuming protein can be especially beneficial because it helps you feel full for a longer period of time, compared to carbohydrates or fat. And, if you’re trying to cut back on unhealthy snacks, look for options that are higher in protein.
Benefit #2 – Protein Supports Your Metabolism
Protein can also help increase metabolism (the body’s process of converting food and drink into energy) which can help burn calories more efficiently and is important for anyone trying to change their body composition. Protein, when consumed throughout the day, can also help you maintain your muscle mass; having adequate muscle mass is also essential in maintaining your metabolism.
Benefit #3 – Protein Helps Your Muscle Recovery and Growth
High-quality proteins contain all of the essential amino acids and are rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery after resistance and endurance exercise. These high-quality proteins exist in animal-based protein foods such as lean poultry, beef, fish, dairy, egg products and whole eggs. If you’re vegan or like an occasional vegan diet, there are plenty of plant-based proteins that are just as effective in promoting muscle growth and recovery like soy, pea, pumpkin seed, quinoa and flax seed.
How Much Protein Should You Consume and How Often?
Timing of protein intake is especially important for athletes or anyone trying to build muscle. Exercise stresses the muscles. Eating protein after a workout helps repair and rebuild muscle. You should aim to consume 20 to 40 grams of protein within 30 minutes after exercising. If you’re on the go, try a good quality protein shake that will meet your nutritional needs. The Herbalife V Plant-Based Protein Shake contains a unique combination of organic pea, pumpkin seed, and chia seed proteins- complementary sources of plant-protein that help satisfy hunger.
If you’re interested in finding out more about protein from Herbalife’s experts, check out the Wellness Resources on Herbalife.com.

10/15/2024

WISCONSIN BETTER BUSINESS BUREAU
BBB Tip: Celebrate Halloween on a budget

Consumers are gearing up to celebrate Halloween. Total Halloween spending is expected to reach $11.6 billion, according to the National Retail Federation’s annual survey conducted by Prosper Insights & Analytics. 72% of people will participate in Halloween-related activities this year.
Those numbers can seem daunting for a single day, especially when watching the family budget. However, there are ways to keep the fun, stylish, and on budget. Better Business Bureau recommends the following tips this Halloween:

Look around your home

Check your closet. There are probably hidden surprises to help you throw together a killer costume! Getting creative will not only help save money but also space.

Rent a costume

If the idea of spending money on buying a costume isn't quite appealing because you will only wear it once, consider renting. Renting a costume leaves room in the budget. Research rental companies on BBB.org, check the store policy regarding trying on costumes, inspect the condition of the outfit, and read the rental agreement carefully before signing anything.

Buy in bulk

It may seem counter-intuitive, but buying more can save you money! Buying in bulk lessens the cost per item. Budgeting can be especially handy on a night like Halloween, considering there might be more trick-or-treaters this year. Factory-wrapped candy will last a long time, even if you have leftovers. And let's be honest, leftovers are pretty tasty, even after Halloween.

Always check the return policy

Seasonal shops carry unique items for a short period in a temporary location or online. When shopping for a seasonal vendor, understand the store's return policy before purchasing. Remember: Buying a bunch of stuff with the intent of simply returning it after October 31 is considered fraud.

Shop smart online

When shopping from an online website, the first step is ensuring the URL starts with "HTTPS" and includes a lock symbol. The S in "HTTPS" stands for secure. Look up the website's privacy policy and contact information. If it is not clearly listed, or they only have an email as the point of contact, take that as a big red flag and shop elsewhere.

Also, be sure to use your credit card instead of your debit card, as credit cards not only provide additional protection but also easier to dispute a fraudulent charge. See more tips for shopping online.

Seasonal stores

If you decide to shop from a seasonal store, ask whether or not they will be open after the holiday, how long they plan to stay open, and if they will accept returns after Halloween. If they plan to close up shop on November 1 or refuse returns after, either consider shopping elsewhere or take more time to be sure that item is exactly what you want before making the purchase.

More tips for seasonal "pop-up" stores:
•Ask the owner if there is a website in case you must contact them later.
•Save every receipt.
•Use a credit card to dispute problem charges with the issuer.
•Make sure you are clear on what items are FINAL SALE.

Attending a special event or visiting a haunted house

Before purchasing tickets, research the group offering the experience and make sure that there are no complaints about the company hosting the event.
•Check out the company at BBB.org. Read what previous customers say, and see how the business responds to complaints.
•Check BBB Scam Tracker and see if other consumers have filed a report about the event host.
•Search the business online by adding the words "Complaint," "Reviews," or "Scam" after their name for different search results.
•More tips on buying tickets.

Have a safe, happy Halloween!

10/09/2024

Color Code Your Mental State
to Prevent Burnout and
Perform at Your Best

By Katerina Lengold
In our fast-paced, hyper-connected world defined by the pressure to do more than ever before, it’s no wonder that today’s workforce is in the throes of a burnout crisis. It’s this crisis that has, at least in part, led to trends like quiet quitting and the newest rage: Bare Minimum Mondays.
But are quiet quitting and its variations really the solution? Having experienced and recovered from severe burnout myself, my answer is a resounding “no.”
My own burnout journey began when I was just a child. I was born in an area in today’s Kyrgyzstan, near the border of China. I grew up poor, so I vowed to do whatever it took to have a better life—even if it meant making big sacrifices.
I began working at the age of 10, and by 14, I was studying in university. At 16, I owned a business, earning more than my parents. At 19, I got a full scholarship at MIT, and by 23, I sold my space tech startup, having become the youngest exec in the world aerospace industry.
Sounds like a dream? It didn’t feel like one. I was very successful, but completely miserable.
I was 25 when I realized I couldn’t do that any more. I decided to quit my job and study the human brain instead of sending satellites into space. A major goal was to figure out how people can experience both joy AND success. That includes preventing burnout.
One of the many exciting things I discovered is that we have the power to influence what happens in our brain. But to use that power, we need to understand what’s happening. When it comes to burnout, what’s happening is that the brain’s neurons get overexcited. The connections between them go haywire and our nervous system goes into overdrive. That’s why we wind up with those burnout feelings of being overwhelmed, exhausted and drained.
This is, of course, a very big simplification of a very complex process. But it serves the purpose of helping us understand what’s happening so we can influence it.
To help myself and others do just that, I created a system for color-coding our mental state at any given moment along a scale of minus 10 to plus 10. I call it Neuro Balance. Imagine, for example, that your neurons are so fired up that you’re having trouble controlling your actions and are behaving irrationally, including saying things you will regret later. That state is a plus 10. Plus 2 or plus 3 is an ideal state for getting things done: we’re activated, but in control. At zero, we are in a place of peace, joy and openness. We’re in the present moment, observing and receptive to whatever comes our way.
By paying attention to how we feel, we can gauge what zone of the spectrum we are in, and correlate it with the following 3 color-coded zones:
Red (+4 to +10): Our nervous system is in overdrive. We feel overwhelmed, anxious, and super-sensitive to our surroundings. It’s time to take a step back and breathe.
Blue (-4 to -10): Our nervous system is inhibited. Here, we feel disconnected, numb, and disinterested. We need to find ways to re-engage and energize ourselves.
Green (-3 to +3): This is where we experience mental balance, allowing for clear thinking, focus, effective communication, and motivation. The ultimate goal is to spend at least 80% of our time in the green zone.
The first step to preventing burnout using this system is to develop self-awareness by stepping back and color-coding your mental state three times a day: morning, lunchtime, and evening. This will help you recognize patterns, pinpoint when you’re in the red or blue zones, and make adjustments. The next steps, once you have identified your patterns, are to:
Adjust Your Schedule. Plan your day with your mental state patterns in mind. Doing so can help you minimize exposure to stressors and triggers, keeping you in the green zone more often.
Identify Destabilizing Factors. Keep track of activities or situations that push you out of the green zone. Knowing these triggers allows you to reduce exposure and stay balanced.
Explore Balancing Activities. Figure out what activities help you return to the green zone. Whether it’s spending time with loved ones, practicing yoga, or going for a nature walk, make these activities part of your daily routine to maintain mental balance.
By tuning into your nervous system with the Neurobalance approach, you’ll become more self-aware, which will empower you to proactively manage your mental well-being. As you spend more time in the green zone, you’ll perform better thanks to clearer thinking. You’ll experience stronger connections, less burnout and, above all, far more joy.
Katerina Lengold is a former space tech entrepreneur turned brain researcher and mental health advocate. By the age of 23, Katerina sold her space tech startup, ImageAiry, and had become the youngest executive in the world aerospace industry. After severe burnout, she turned her interest from launching satellites to studying the human brain. A graduate of MIT, Katerina started college at age 14 and holds multiple degrees, including in computer science, business administration, economics and data science. She also received a certificate in interpersonal Neurobiology from the Mindsight Institute.

09/16/2024

Making Change
Without Sinking Into Overwhelm

In Ayurveda, creating balance often means taking a look at current lifestyle and diet habits and modifying them, establishing new ones or deleting others so that the habits are in greater alignment with health. This involves exploration and change. And to be successful, this process needs to be handled gently, slowly and in small steps so as to avoid overwhelm.
Making changes in your habits is like acclimating the body to a high altitude adjustment. Just like you wouldn’t climb K2 without proper training and allowing stop points for the body to adjust, the manner in how you make change and adjust mentally and physically is important to making your self-care work well for you. To smooth the transitions of integrating your new self-care habits, try out the following techniques.
Put Time and Repetition on your Side
The bottom line is that it takes time to make changes, especially when changing habits. Habits are essentially behaviors that are created and fed by repetition and regular energetic input. Each time you repeat a thought or action you are creating a pathway for your nervous system. With repetition, you are making the pathway deeper, like a groove on a sledding hill. The more it is used, the deeper the sledding path becomes so that when you start at the top, the sled will automatically go into that established groove.
Initially it takes time to create the groove, especially if you are trying to create a new groove to replace an old one (trying to switch one less-than-desirable habit with another healthier one). Initially, you may need to put in more energy and effort to retrain your system from following the established path. But over time the new groove deepens and eventually begins to do the work on its own, carrying out the action with little effort or thinking on your part. At this point, the behavior becomes a habit.
In yogic science it is said to take 40 days to change a habit and 90 days to create a new habit. It is an investment, but, once there, it becomes like second nature. You can use this knowledge by taking one habit transition at a time and really make it your focus.
Use Moderation and Small Steps
When looking to change a habit for the long-term, you need to think in terms of sustainability and that means making realistic and moderate choices. This not only is less likely to trigger the defense mechanisms but also avoids the counter pendulum swings of extreme action. Use this and think about what one small thing you could do to support yourself that you could see doing almost every day for the rest of your life.
Watch Your Attention
Habit pathways are fed by your actions and this includes your mental action in the form of attention or focus. Behind every action is a thought. It is from that thought that you then take action. Behaviors become habits and patterns because of repetitive input and the investment of energy. To change the habit that isn’t serving you, stop feeding it with your thoughts and emotions. Shift your focus and energy on what you want to create instead of focusing on what isn’t working. You can do this with affirmations, mantras, or even regularly working with a friend or coach to reinforce those thought patterns. Start with a self-care habit you are challenged by and explore your thoughts around it. Instead of working on the habit itself, play with modifying the thought to the positive end result you want.
Establish and Check Your Markers
A marker refers to the words, thoughts, feelings or physical sensations you get under different conditions - all cues reflecting the state or condition you’re in. For instance, in evaluating whether your self-care tool is creating balance or overwhelm, you might look at what your markers would be when you feel balanced versus when you feel overwhelmed. Identifying them initially will allow you to use them along the way as guides to know if you are on the right track. Start by making a list of how you feel when you are balanced versus how you feel when you are overwhelmed.
The Switcheroo
The best way to break a habit is to replace it with a different one. Nature and your bodymind system abhor a vacuum, partly because that action is meeting a need even if it’s not meeting it in the best way. What do you think will happen if you take away the method for meeting the need without putting in place another way to get the need met? You got it - the bodymind will go back to what it knows (the established habit) because the underlying need is legitimate.
While the current action might be meeting that need, it may also be giving you negative side effects or doing so in a less ideal way. The new goal is to still meet the need but with a better tool or action. You will want to explore alternative ways to meet the need that doesn’t have the negative side effects. But first, start with trying to identify what the underlying need is either by using paper and pen and free form writing, meditating on it, or using whatever connection technique works for you.
Swap the “Shoulds” for Inspired Action
Shoulds are often someone else’s voice, a cultural expectation, or even your ego mind telling you what to do, usually based on past experiences or expectations. But what you need, including self-care, is going to vary from moment to moment. To best meet the need, you need to tap into the present moment and listen to the wisdom from within rather than just from your mind. When you do this, you are more likely to be in alignment with yourself in that moment and can then take action inspired from that inner knowledge. Try to adopt a beginner’s mind and practice a state of innocence in any moment to allow you to explore what is there versus what you think should be there.
Organize your Tools
“I’m drowning in an ocean of tools!” This is what one client recently said to me. She felt overwhelmed by all that she had gathered and learned to take care of her and the sheer quantity left her immobilized. Just like the variety of medicines that line the shelves of Walgreens, not all of them are applicable and any one time. So too, your self-care tools do not ALL need to be used every day. To help make sense of your own tools, I invite you to play with organizing them. You can start by thinking of what might be a daily, seasonal or symptom/imbalance specific tool - creating categories.
I have seen clients do wonderfully creative things with organizing the categories. Writing out the tool on index cards and putting them in a recipe box or putting them in a notebook in sections are two popular options. Then when you have a need, simply look through your resource organizer, like looking through your medicine cabinet, and choose what is appropriate.
If you like these ideas but would like structured support in implementing them and achieving a healthy life, join the upcoming 8 week “Creating Health and Harmony: Group Ayurveda Wellness Program” with Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator. Details @ www.AyurvedaWellness.org/solutions/group.

09/09/2024

Understanding Essential Vitamins

Talk to your doctor before supplementing any of these essential vitamins.We all know that vitamins are important, but what do each of the 13 essential vitamins actually do? And what foods contain these essential vitamins? Let’s take a look!
First, here’s a quick list of the 13 essential vitamins:
As a quick note: before you start taking vitamin supplements or make any dietary changes, it’s a good idea to check in with your doctor. Everyone’s nutritional needs are different, so you’ll want to see which supplemental vitamins, if any, your doctor recommends for you before you take them.
Vitamin A
As a kid, you may have been told some version of “eat your carrots so you can see in the dark!” While you might still be working on that night vision, it turns out Vitamin A, found in carrots, is essential for good vision, as well as immune health and cell growth.
Sources of Vitamin A include:
Leafy greens
Red and orange fruits/vegetables (tomatoes, red peppers, mango, etc.)
Liver
Eggs
Black-eyed peas
Fortified foods
Vitamin C
Vitamin C might be the most famous one of the bunch — we know it’s in oranges, sailors used to get scurvy without it, and many of us take extra at the first sign of a runny nose. Also known as ascorbic acid, Vitamin C is an antioxidant that protects your heart and immune system, assists in tissue growth and wound healing, and maintains bones and teeth.
Sources of Vitamin C include:
Citrus fruits
Cruciferous veggies like broccoli and Brussels sprouts
Strawberries
Potatoes
Vitamin D
Also known as the “sunshine vitamin,” Vitamin D is hard to get from food sources alone. Our bodies synthesize it after spending time in the sun (ideally three times a week for 10-15 minutes), and it’s commonly recommended to take a supplement in the winter. Vitamin D reduces inflammation and helps our bodies absorb calcium, which is necessary for strong bones and teeth.
Sources of Vitamin D include:
Sunlight
Fish
Mushrooms
Eggs
Fortified foods
Vitamin E
The antioxidant alpha-tocopherol is the form of Vitamin E that our bodies can use. It helps synthesize red blood cells and protects our bodies from dangerous free radicals that contribute to chronic disease.
Sources of Vitamin E include:
Nuts (almonds, peanuts)
Sunflower seeds and oils
Avocados
Asparagus
Spinach and collard greens
Mangos
Vitamin K
Most of us have experienced a cut or wound at some point in our lives, and you can thank Vitamin K for helping you heal! Its primary function is synthesizing some of the proteins you need for blood clotting.
Sources of Vitamin K include:
Leafy greens like kale, collard greens, spinach, cabbage, and lettuce
Broccoli and Brussels sprouts
Green beans and peas
Thiamin (B1)
The rest of the essential vitamins, starting with thiamin, are all in the B vitamin family. They’re grouped together because while they do have different functions, many B vitamins are found in the same foods and support each other.
If you’re a pasta lover, then B vitamins like thiamin might be your personal favorites; they enable our bodies to turn carbohydrates into energy! Thiamin also supports heart, nervous system, and muscle function.
Sources of thiamine include:
Lentils, beans, and peas
Salmon
Enriched cereals, breads, and rice
Sunflower seeds
Tofu
Riboflavin (B2)
Next up in the B series is riboflavin, which also helps metabolize energy and supports cell growth. Riboflavin has also been studied for its ability to prevent migraines by reducing oxidative stress and inflammation.
Sources of riboflavin include:
Fortified foods
Almonds
Spinach
Meat
Dairy
Niacin (B3)
Joining the B family, niacin also helps convert nutrients into energy in addition to creating and repairing DNA and cholesterol. Some healthcare providers actually use niacin supplements as a treatment option for high cholesterol.
If you’ve ever taken a supplement with a high amount of niacin, you might have experienced the “niacin flush,” where your skin gets warm, flushed, and itchy. Your healthcare provider can recommend whether you need a supplement and may suggest easing into it.
Sources of niacin include:
Salmon, tuna, and anchovies
Whole grains
Potatoes
Liver
Peanuts
Mushrooms
Pantothenic acid (B5)
It’s important for our bodies to be able to build and break down fatty acids, which is the main function of pantothenic acid. It also supports other metabolic functions, helps manufacture red blood cells, and maintains our digestive health.
Sources of pantothenic acid include:
Shiitake mushrooms
Salmon
Avocados
Lean meat
Sweet potatoes
Lentils
Vitamin B6
Vitamin B6 does have another name, pyridoxine, but you can understand why most people just call it B6! This is an important one, as it helps more than 100 enzymes perform important daily functions in the body. Notably, B6 supports our hearts, brains, and immune function.
Sources of Vitamin B6 include:
Salmon
Lean chicken
Tofu
Sweet and regular potatoes
Bananas
Avocados
Pistachios

Biotin (B7)
You might be familiar with biotin as the “skin, hair, and nails” vitamin. However, this is mostly just marketing. Being deficient in biotin can be damaging to skin, hair, and nails, but there’s no evidence that supplementing extra biotin helps make them healthier. The main role of biotin is working along with other B vitamins to support the enzymes that break down fat, carbohydrates, and proteins.
Sources of biotin include:
Peas, beans, and lentils
Egg yolks
Nuts and seeds
Liver
Sweet potatoes
Mushrooms
Folate (B9)
Folate, which in fortification/supplement form is known as folic acid, is most well-known as a vitamin that requires extra attention during pregnancy. That’s because it’s vital during periods of rapid growth — like fetal development. Of course, non-pregnant people need folic acid too! It is involved in metabolizing protein and producing healthy red blood cells.
Sources of folate include:
Green leafy vegetables
Legumes (especially lentils)
Asparagus
Eggs
Beets
Broccoli
Nuts and seeds
Vitamin B12
Last but not least is Vitamin B12, whose full name is cobalamin. It supports the development and function of the nervous system and brain, and the formation of red blood cells and DNA.
Since it’s usually automatically supplemented in modern animal feed, many people get their B12 passed on through animal-based foods. As our vegetarian and vegan friends may already know, eating fortified foods or taking supplements is necessary for them to prevent deficiencies in this vitamin.
Sources of Vitamin B12:
Fortified cereals and milks
Eggs
Fish
Organ meats

Modern Health and Living

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