Tag: Health

A construction worker’s guide to nuts and seeds

Incorporating nuts and seeds into your diet is a simple yet highly effective way to boost your overall well-being. These nutrient-rich powerhouses are loaded with heart-healthy fats, plant-based protein, and vital vitamins and minerals that support various aspects of health, from brain function to digestive health. Just a handful of walnuts can help lower cholesterol, while chia seeds provide a quick fiber boost to keep your gut happy. Whether you want more energy or to reduce the risk of chronic diseases, nuts and seeds offer a flavorful, versatile solution to your lunchbox.

The ABCs of nuts and seeds

Here’s a list of some of the most nutritious nuts and seeds you should keep on hand. Store them in the fridge or freezer to maximize their freshness and nutritional value.

Almonds: Known for their mildly sweet flavor and crunch, almonds are a versatile ingredient in everything from salads to desserts. They’re packed with vitamin E, a potent antioxidant that helps protect your skin and support immune function. Almonds are also a good source of healthy fats and magnesium, which are crucial for heart health, muscle function, and sleep.

Brazil nuts: Brazil nuts grow in the Amazon rainforest and are especially rich in selenium, a mineral that supports thyroid function, reduces inflammation, and boosts immunity. For men, selenium is also critical for sexual health. Just one or two Brazil nuts per day can meet your daily selenium requirement. Their creamy texture and mild flavor make them a satisfying snack on their own or a great addition to trail mixes.

Cashews: Cashews have a buttery, rich flavor and are lower in fat than most other nuts. They’re an excellent source of copper, which supports healthy bones and the nervous system. Cashews are also high in antioxidants, which can help reduce oxidative stress and protect against chronic diseases. Due to their texture, they’re commonly used in plant-based sauces and creamy spreads.

Chestnuts: Chestnuts stand out from other nuts because they are much higher in carbohydrates and lower in fat. They are often enjoyed roasted and have a naturally sweet flavor. High in vitamin C and antioxidants, chestnuts are a good option for boosting immune health, especially during cold seasons. Their unique nutritional profile makes them a good energy source, especially for people in physically active jobs.

Chia seeds: These tiny seeds are packed with fiber, omega-3 fatty acids, and antioxidants. They form a gel-like consistency when mixed with water, making them a great addition to puddings, smoothies, or as an egg substitute in vegan baking. Due to their rich nutrient content, chia seeds also help improve digestion, reduce inflammation, and support heart health.

Flax seeds: Flax seeds are loaded with omega-3 fatty acids, fiber, and lignans, which are plant compounds that act as antioxidants. To get the full nutritional benefits of flax seeds, they should be ground before consumption. Including them in your diet can help reduce inflammation, improve digestion, and promote heart health.

Hazelnuts: These rich, flavorful nuts are a good source of heart-healthy monounsaturated fats. They are also high in vitamin E and folate, which benefit brain health and reduce the risk of heart disease. Their slightly sweet, buttery taste pairs well with chocolate, making them a popular addition to desserts.

Hemp seeds/hearts: Hemp seeds are incredibly nutrient-dense and contain all nine essential amino acids, making them one of the few complete plant-based proteins. They also provide a good balance of omega-3 and omega-6 fatty acids, making them great for heart and brain health. Sprinkle hemp hearts on salads, yogurt, or smoothies for an extra nutritional boost.

Macadamia nuts: These buttery, crunchy nuts are high in monounsaturated fats, which have been shown to improve cholesterol levels and reduce the risk of heart disease. Macadamias are also a good source of thiamine and manganese, which are vital for energy production and antioxidant function. Their rich flavor makes them a popular ingredient in desserts.

Peanuts: While technically a legume, peanuts are commonly included in the nut family due to their similar nutritional profile. They’re high in protein, making them an excellent option for plant-based diets. Peanuts also contain resveratrol, an antioxidant linked to heart health and reduced inflammation. Enjoy them in peanut butter or roasted for a satisfying snack.

Pecans: Pecans are rich in healthy fats, antioxidants, and minerals like magnesium. They support heart health and may help lower blood pressure. Pecans are also high in dietary fiber, which promotes digestive health. Their naturally sweet buttery taste makes them a popular choice in savory dishes and desserts.

Pine nuts: Often used in pesto, pine nuts have a buttery flavor and are high in magnesium and vitamin K, which support bone health. They also contain pinolenic acid, which can help control appetite and improve blood sugar levels. Pine nuts are packed with nutrients that benefit overall well-being despite their small size.

Pistachios: These small green nuts are delicious and one of the lowest-calorie nuts. They’re rich in potassium, fiber, and antioxidants, making them a great choice for heart health and digestion. Pistachios are also full of lutein, a compound that supports eye health. Their vibrant color and flavor make them a fun addition to meals.

Pumpkin seeds: Also known as pepitas, pumpkin seeds are packed with magnesium, iron, zinc, and healthy fats. These nutrients are important in energy production, immune function, and muscle health. They’re easy to sprinkle on salads, yogurt, or eat as a snack for a quick energy boost.

Sesame seeds: Sesame seeds are rich in calcium, iron, and lignans, compounds that may help lower cholesterol. These tiny seeds are often sprinkled on top of baked goods and stir-fries. Their nutty flavor adds depth to dishes, while their nutrients support heart health and bone density.

Sunflower seeds: Sunflower seeds are an excellent source of vitamin E, magnesium, and selenium, contributing to heart health and immune function. They’re often eaten roasted as a snack or added to salads for a crunchy texture. Sunflower seeds are also high in healthy fats, which support overall well-being.

Walnuts: Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are essential for brain health and reducing inflammation. They’re also rich in antioxidants that help fight oxidative stress. Regular consumption of walnuts has been linked to improved heart health and cognitive function.

Nut/seed	Vitamins & minerals	Health benefits
Almonds	Vitamin B2 (riboflavin), vitamin E, magnesium	Protects skin, supports immune function, heart health, and muscle function
Brazil nuts	Vitamin B1 (thiamine), selenium	Supports thyroid function, reduces inflammation, boosts immunity
Cashews	Copper, manganese	Supports bones and nervous system, reduces oxidative stress
Chestnuts	Vitamin C, antioxidants	Boosts immune health, provides energy
Chia seeds	Fiber, omega-3 fatty acids, antioxidants	Improves digestion, reduces inflammation, supports heart health
Flax seeds	Omega-3 fatty acids, fiber, lignans	Reduces inflammation, improves digestion, promotes heart health
Hazelnuts	Monounsaturated fats, vitamin E, folate	Supports brain health, reduces heart disease risk
Hemp seeds	Complete protein, omega-3 & omega-6 fatty acids	Supports heart and brain health
Macadamia nuts	Monounsaturated fats, thiamine, manganese	Improves cholesterol levels, supports energy production, and antioxidant function
Peanuts	Protein, resveratrol	Supports heart health, reduces inflammation
Pecans	Healthy fats, antioxidants, magnesium, vitamin B1 (thiamine)	Supports heart health, lowers blood pressure, promotes digestive health
Pine nuts	Magnesium, vitamin K	Supports bone health, controls appetite, improves blood sugar levels
Pistachios	Potassium, fiber, antioxidants, lutein	Supports heart health, improves digestion, supports eye health
Pumpkin seeds	Magnesium, iron, zinc, healthy fats	Supports energy production, immune function, muscle health
Sesame seeds	Calcium, iron, lignans	Lowers cholesterol, supports heart health, and bone density
Sunflower seeds	Vitamin E, magnesium, selenium	Supports heart health, and immune function
Walnuts	Omega-3 fatty acids, antioxidants	Supports brain health, reduces inflammation, improves heart health

Nutritional benefits of nuts and seeds

Nuts and seeds provide a powerful punch of nutrients in a small serving. While they are energy-dense and contain calories (that’s why they’re such a great snack on the job!), they also deliver essential nutrients for your overall health and well-being. Here’s a closer look at the nutritional benefits they offer:

Proteins

Nuts and seeds are an excellent source of plant-based protein, making them a great option for vegetarians and vegans. Protein is crucial for muscle repair, tissue health, and maintaining a robust immune system.

For example, one ounce of almonds provides around 6 grams of protein, while three tablespoons of hemp seeds pack 10 grams of protein. Including a variety of nuts and seeds in your diet can ensure you meet your protein needs without relying on animal products.

Carbs (minimal for most)

Most nuts and seeds are low in carbohydrates, which makes them a great choice for people following low-carb or ketogenic diets. The carbohydrates in nuts, such as those in chestnuts or cashews, are usually complex carbs, which provide a steady energy source. This makes them beneficial for people in physical jobs who need sustained energy throughout the day.

Healthy fats

Nuts and seeds are rich in healthy fats, particularly unsaturated fats, which benefit heart health. These fats help lower bad cholesterol (LDL) while increasing good cholesterol (HDL). Omega-3 and omega-6 fatty acids are key components of nuts like walnuts and flax seeds. Omega-3s, in particular, are essential for brain function, reducing inflammation, and supporting overall cardiovascular health.

Incorporating these healthy fats into your diet can help improve cholesterol levels, reduce inflammation, and support cognitive health.

Fiber

Nuts and seeds are a great source of dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps promote regular bowel movements, supports gut health, and can reduce the risk of heart disease.

For instance, chia seeds contain around 10 grams of fiber per ounce, making them an excellent choice for boosting your daily intake. Including fiber-rich foods like nuts and seeds in your diet can also help with weight management by promoting feelings of fullness.

Vitamins and minerals

Nuts and seeds are loaded with vitamins and minerals essential for overall health. Many varieties, such as almonds and sunflower seeds, are rich in vitamin E, which is known for its antioxidant properties that help protect the skin and support immune function.

Magnesium, found in cashews, pumpkin seeds, and almonds, is essential for bone health, energy production, and muscle function. Nuts like pecans and walnuts also contain zinc, which supports immune function, wound healing, and men’s sexual health.

Health benefits of consuming nuts and seeds

1. Nutrient bombs

Nuts and seeds are small, but they pack an impressive nutritional punch. Even a small serving delivers a wealth of essential nutrients like protein, healthy fats, fiber, and vitamins. This makes them ideal for anyone looking to maximize their nutrient intake without consuming large quantities of food. Including a variety of nuts and seeds in your meals and snacks can help ensure you’re meeting your daily nutritional needs with minimal effort.

2. Reduce the risk of chronic diseases

Research has shown that regular consumption of nuts and seeds can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers—highly prevalent diseases within the AEC industry. This is primarily due to their high content of healthy fats, fiber, antioxidants, and other nutrients that promote overall health.

Studies suggest that individuals who incorporate nuts into their diets are less likely to suffer from cardiovascular problems, thanks to their ability to lower LDL cholesterol levels and reduce inflammation. Seeds, like flax and chia, are particularly beneficial for heart health due to their high omega-3 fatty acid content. Regularly consuming these nutrient-dense foods can significantly reduce the risk of chronic illnesses.

3. Increase longevity

Nuts and seeds are beneficial in preventing diseases and promoting a longer life. Research indicates that people who regularly consume nuts tend to live longer due to their heart-protective properties, ability to regulate blood pressure, and role in maintaining a healthy weight.

One large-scale study observed that individuals who ate nuts daily had a significantly lower risk of mortality, particularly from cardiovascular causes. Their ability to reduce oxidative stress and improve metabolic health means they help protect against age-related conditions, supporting overall longevity.

4. Source of antioxidants

Nuts and seeds are excellent sources of antioxidants, which are vital in protecting the body from oxidative stress and free radical damage. Almonds, walnuts, and hazelnuts are particularly rich in vitamin E, an antioxidant that supports immune function and skin health.

Antioxidants help reduce the risk of chronic diseases by neutralizing harmful free radicals in the body, which can otherwise lead to cell damage and inflammation. Incorporating antioxidant-rich nuts and seeds into your diet can support your body’s natural defenses and promote overall wellness.

5. Reduce cholesterol

One of the most well-known benefits of nuts and seeds is their ability to improve cholesterol levels. They are rich in monounsaturated and polyunsaturated fats, which can help lower LDL (bad) cholesterol and increase HDL (good) cholesterol.

For example, studies have shown that consuming walnuts regularly can lower total cholesterol levels and improve blood vessel function. Pistachios have also been linked to improved lipid profiles, helping reduce cholesterol levels and lowering heart disease risk. Including nuts and seeds in your daily routine effectively maintains healthy cholesterol levels and supports cardiovascular health.

Raw or roasted?

When it comes to choosing between raw and roasted nuts, there are some important considerations to keep in mind. Raw nuts are often preferred because they retain their full nutritional profile, including heat-sensitive nutrients like specific vitamins and antioxidants.

Roasting nuts can sometimes lead to the oxidation of fats, which may reduce their health benefits. In addition, many commercially roasted nuts are prepared with unhealthy oils or excess salt, which can detract from their overall nutritional value.

If you prefer roasted nuts, it’s best to roast them yourself at home at a low temperature to preserve their essential nutrients and avoid harmful additives and fats.

Healthy nut and seed recipes

Incorporating nuts and seeds into your daily meals doesn’t have to be complicated. Here are some easy and delicious ways to enjoy them:

Granola or granola bars

Combine oats, nuts, seeds, honey, and dried fruit to create homemade granola or granola bars. This is a great way to get a mix of healthy fats, protein, and fiber in one satisfying snack. Try this 5-Ingredient Granola Bar recipe from the Minimalist Baker!

Trail mix

Make your own trail mix by combining a variety of nuts, seeds, and dried fruit for a quick, energy-packed snack you can take on the go. Add a handful of dark chocolate chips for an extra treat. The Healthy Maven explains how to build your own healthy trail mix.

Breading or recipe toppings

Ground nuts like almonds or cashews make a crunchy, nutritious breading for chicken or fish. For added texture and flavor, you can also sprinkle sesame or sunflower seeds on salads, stir-fries, or baked goods. This Nut and Seed Chicken recipe from The Girl With The Iron Cast uses healthy macadamia nuts and sunflower seeds as a delicious coating for chicken.

Bottom line

Nuts and seeds are versatile nutritional powerhouses that provide a wealth of health benefits in every serving. They’re loaded with essential nutrients like healthy fats, protein, fiber, vitamins, and minerals that support everything from heart health to brain function. Whether you enjoy them raw or roasted, adding a variety of nuts and seeds to your diet can help reduce the risk of chronic diseases, improve longevity, and support overall well-being. Plus, they’re ultra-portable, making them an easy add to your work pant pocket!

Don’t be afraid to get creative with incorporating them into your meals—whether it’s through snacks, toppings, or homemade recipes, nuts and seeds can boost your health in many ways.

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January 4, 2025

Hidden signs your blood sugar levels are off—what every construction worker needs to know
Managing blood sugar is essential for maintaining energy, focus, and long-term health. If you constantly battle low energy, mood swings, and light-headedness, it may be a sign that you’re dealing with a blood sugar imbalance. The first step to change starts with understanding how blood sugar works so you can make informed decisions about your health.

The basics of blood sugar

Blood sugar, or glucose, is essential for providing energy to your body, particularly the brain and muscles. Knowing how your body regulates glucose can help maintain steady energy and prevent long-term health problems like type 2 diabetes.

How blood sugar works

Your body has a system that keeps blood sugar levels relatively steady so your cells can function properly. There are three components of this system:
1. Pancreas
2. Liver
3. Blood sugar hormones (insulin and glucagon)
When you consume food, particularly carbohydrates, your body converts it into glucose, causing blood sugar levels to rise. In response, the pancreas releases insulin, enabling cells to absorb glucose for energy, lowering blood sugar levels. If your blood sugar drops too low, the pancreas releases glucagon, which signals the liver to release stored glucose to restore balance.

The role of insulin and glucagon in managing blood sugar levels. Photo source: The Role of Glucagon in the Pathophysiology and Treatment of Type 2 Diabetes.

Our body performs this incredible balancing act daily. However, several factors can disrupt blood sugar levels over time, leading to symptoms and conditions that negatively impact work and daily life. Learning about the symptoms is the first step in identifying whether you suffer from blood sugar imbalances.

Signs you might have a blood sugar imbalance

Blood sugar imbalances often go unnoticed because the symptoms can be attributed to many other causes. Recognizing these signs early can help prevent more serious issues like diabetes or hypoglycemia. When your blood sugar levels fluctuate too much, it affects your body’s ability to produce and use energy efficiently, leading to common symptoms such as:
- Excess weight gain
- Fatigue or feeling sluggish
- Constant hunger, even after meals
- Mood swings or irritability
- Difficulty concentrating or brain fog
- Constant shakiness
- An irregular or fast heartbeat
These symptoms may signal that your body struggles to regulate blood sugar effectively; addressing them early is essential.

What does it mean to have high blood sugar (hyperglycemia)?

High blood sugar, or hyperglycemia, occurs when there’s too much glucose in your bloodstream. This is commonly seen in people with diabetes but can also happen temporarily from stress, overeating, or illness. When your body fails to produce enough insulin or becomes resistant to insulin’s effects (insulin resistance), glucose builds up in the blood instead of entering cells and being used for energy. Common symptoms include:
- Persistent thirst
- Frequent urination
- Blurred vision
- Increased fatigue or lethargy
If left unmanaged, high blood sugar can lead to long-term complications such as nerve damage, kidney disease, and cardiovascular problems. In addition, you can develop insulin resistance, which can lead to the development of type 2 diabetes and excessive weight gain.

Blood sugar fluctuations (red) after a high carbohydrate meal compared to ideal normal limits (green). Photo source: Post Prandial Hyperglycemia: A Real Threat for Patients with Type 2 Diabetes Mellitus.

What does it mean to have low blood sugar (hypoglycemia)?

Low blood sugar, or hypoglycemia, happens when glucose levels in your blood drop below the normal range. This is often due to skipping meals, consuming too much insulin, or excessive physical activity. Since glucose is the brain’s primary source of energy, a lack of it can cause various neurological and physical symptoms, including:
- Shakiness or trembling
- Sweating or chills
- Irritability or anxiety
- Light-headedness or dizziness
- Confusion or difficulty thinking clearly
Severe hypoglycemia can lead to fainting or seizures if not treated quickly, making it crucial to recognize and manage these symptoms early.

General blood sugar targets

Your blood sugar fluctuates throughout the day depending on how much and when you eat. However, if your body is healthy, it can maintain a healthy range even during extended fasts or big meals. A healthy range for fasting blood glucose (8+ hours) should ideally range between 70-100 mg/dL, while two hours post-meal glucose levels should stay below 140 mg/dL. Exceeding these levels may signal prediabetes or diabetes and should prompt further medical examination.

What contributes to blood sugar imbalances?

Several factors can disrupt your body’s ability to maintain stable blood sugar levels. These factors can work individually or in combination, often making it more challenging to regulate glucose. Understanding these contributors can help you take control of your blood sugar and minimize fluctuations.

Diet

The foods you eat play a significant role in blood sugar levels. Diets high in refined carbohydrates and sugary foods cause blood sugar spikes, while foods with a lower glycemic index, such as whole grains, healthy fats, fiber, and proteins, help to keep glucose levels relatively stable. Poor dietary habits like consuming excessive sugars, processed foods, and skipping meals can lead to issues with blood sugar regulation.

Medications

Certain medications, such as steroids, antipsychotics, and some diuretics, can cause fluctuations in blood sugar levels. People managing diabetes with insulin or other glucose-lowering medications may also experience imbalances if doses are incorrect or missed.

Dehydration

When the body is dehydrated, blood sugar levels can increase because less water is available to balance glucose concentration in the bloodstream. Additionally, dehydration can make it harder for the kidneys to filter out excess sugar, further elevating levels.

Weight

Being overweight or obese increases insulin resistance, which makes it more difficult for the body to use insulin effectively. As a result, blood sugar levels remain elevated, increasing the risk of developing type 2 diabetes. Maintaining a healthy weight through diet and exercise can improve insulin sensitivity.

Stress

Stress hormones like cortisol and adrenaline can raise blood sugar levels. When the body is under stress, it prepares for a “fight or flight” response, triggering the release of stored glucose for energy. Chronic stress can lead to consistently elevated blood sugar levels, especially in those already predisposed to diabetes.

Inactivity

Lack of physical activity can cause the body to become less sensitive to insulin, leading to higher blood sugar levels. Regular exercise helps your muscles use glucose more efficiently, reducing the chances of imbalances. Even moderate physical activity like walking can improve insulin sensitivity, especially after meals.

Poor sleep

Poor or insufficient sleep can interfere with the body’s ability to regulate insulin and blood sugar. Studies have shown that sleep deprivation increases insulin resistance and can cause blood sugar to rise. Getting enough quality sleep is crucial for stable blood sugar levels.

Dietary culprits of blood sugar imbalances

Refined carbohydrates

Refined carbohydrates, like white bread, pastries, and pasta, are quickly digested and broken down into glucose. This rapid breakdown causes a spike in blood sugar, as these foods lack the fiber necessary to slow glucose absorption. Over time, frequent consumption of these foods can lead to imbalanced blood sugar levels and insulin resistance.

Sugary beverages

Sugary drinks, such as sodas, sweetened teas, and energy drinks, are absorbed quickly by the body. Since they lack fiber, protein, or fat to slow digestion, these beverages can lead to sharp spikes in blood glucose, making them particularly harmful to blood sugar management.

Processed snacks

Highly processed snacks like chips, cookies, and candies are full of simple sugars that cause an immediate rise in blood sugar. These snacks offer little nutritional value, lacking the nutrients that would otherwise buffer glucose absorption.

Fruits with a high glycemic index

Certain fruits, such as watermelon and ripe bananas, have a high glycemic index. This means they can elevate blood sugar levels more quickly than other fruits, which can pose a problem for individuals trying to manage their glucose levels.

UTHH’s top 6 tips for better blood sugar balance

1. Combine protein, fat, and fiber (PFF) with every meal

A combination of protein, fat, and fiber in every meal helps slow down carbohydrate absorption, preventing spikes in blood sugar. While all three aren’t essential at every meal, it’s a good practice to incorporate them. Foods like whole grains, leafy greens, nuts, chicken, beans/legumes, and fish are great choices to help you get these nutrients.

2. Stay hydrated

Proper hydration is often overlooked when maintaining balanced blood sugar levels. However, it’s just as important as the other factors here, as drinking enough water helps the kidneys eliminate excess glucose through urine. On the other hand, dehydration can cause blood sugar levels to rise as the glucose in the bloodstream becomes more concentrated. Therefore, having a balanced water intake is critical. Aim for about eight cups of water or enough to avoid spells of heavy thirst. Increasing your intake to counteract sweating if you’re working in a hot climate.

3. Prioritize physical activity and walking

Physical activity helps muscles absorb glucose more efficiently, which helps lower blood sugar levels. This is especially true after a meal. Taking even a five-minute walk after eating a meal has been proven to have a measurable effect on moderating blood sugar levels. However, aiming for at least 10-15 minutes, if not even more, is best to maximize the impact. These benefits are available within the first 60 to 90 minutes after a meal.

4. Limit refined carbs and sugars

Switching from refined carbs to whole grains, legumes, and non-starchy vegetables can prevent sudden blood sugar spikes. Whole foods contain fiber, slowing glucose absorption and stabilizing blood sugar levels.

5. Get enough sleep

Ensuring 7-9 hours of quality sleep per night can help the body regulate glucose more effectively and reduce the risk of blood sugar imbalances. If you’re struggling to get quality sleep, ensure your sleep environment is conducive to a good night’s rest, or consider using sleep supplements temporarily.

6. Manage stress

Studies have shown that chronic stress leads to elevated cortisol levels, a hormone that increases blood sugar. Stress-reducing techniques like meditation, deep breathing exercises, or yoga can help regulate cortisol and maintain healthy blood sugar levels.

Bottom line

Maintaining balanced blood sugar is essential for productivity and energy levels, whether behind a desk or hustling on a construction site. By incorporating regular physical activity, eating balanced meals with protein, fat, and fiber, and managing your sleep, you can avoid the crashes that often come with blood sugar spikes. But you don’t have to start by trying all these tips at once. Instead, it’s better to choose one small change and stick with it until it becomes a habit. That way, you ensure you’re not overwhelmed and have a greater chance of turning it into a lifestyle change.
December 28, 2024
Contractors, listen up: Here’s what every meal you eat should include
You need the right fuel to keep yourself going on the job site. Ensuring your meals are properly balanced gives your body the nutrients it needs to produce energy. While the macronutrients—protein, carbs, and fats—are the foundation of a healthy diet, let’s not forget the micronutrients—vitamins and minerals—found in fruits and vegetables.

Here’s a rundown of what goes into a balanced meal and the details you need to know to get started.

The basics of a balanced meal

A balanced meal consists of four parts:
- Protein
- Carbohydrates
- Healthy fats
- Fiber
If we break it down further, we need six essential nutrients for survival: carbohydrates, fats, proteins, minerals, vitamins, and water. Carbs, fats, and proteins are considered “macronutrients,” meaning they supply energy and form the bulk of our diets. “Micronutrients,” on the other hand, are needed in much smaller quantities and consist of vitamins and minerals—they are critical for optimal body system function.

While water isn’t technically a nutrient in and of itself, it falls under macronutrients due to the quantities needed for optimal body function.

There are no hard and fast rules for how much of each macronutrient should be in your meal, but it’s best to incorporate some of each in every meal. Your exact nutrient requirements will depend on your current body composition and health goals. For example, if your goal is overall health, you may focus on a 50/20/30 ratio of carbs/fats/protein, whereas if you want to gain muscle, you may shift that to consume more protein, which may look like a 35/20/45 ratio.

Balanced meal breakdown

Now that we understand what creates a balanced meal, let’s dig into each category.

Protein

Ideally, around ¼ of your plate should be protein, but this may look different for everyone based on their optimal protein requirements. Including an adequate amount of protein is essential for maintaining muscle tissue, red blood cell production, and promoting enzyme and hormone production.

However, not all proteins are created equal. Protein comes in two forms:
- Complete proteins contain all essential amino acids (EAAs) necessary to build functional proteins. These amino acids can’t be produced by the body alone and must come from exogenous (external) food sources. Ideally, aim to consume as many complete proteins as possible.
- Incomplete proteins only contain a portion of these essential amino acids in varying amounts, so the ratios of EAAs are imbalanced. Therefore, they cannot fully contribute to forming functional proteins. If you consume incomplete proteins, pair them with complimentary incomplete proteins to create a complete protein. For example, rice and beans contain amino acids that balance out the other’s shortfalls.
In addition to the roles above, protein is also critical for recovery during illness, making it increasingly important to support immune health as the colder months approach.

Best picks: Seafood, shellfish, eggs, red meat, poultry, milk, pulses, yogurt, tofu, cheese, and nuts/seeds.

Complex carbohydrates

Carbohydrates are another staple in a balanced meal. While low-carb diets have been a fad for ages, they’re not ideal for people in physical jobs, as they need a steady energy supply for optimal productivity and performance.

Carbohydrates are the preferred energy source for the brain, muscles, and other vital organs. They break down into glucose, which travels through the bloodstream to provide tissues and organs with ATP (energy).

There are two main sources of carbohydrates:
1. Simple carbohydrates: Have a basic chemical structure that is easy for the body to digest. They are absorbed rapidly and provide an almost immediate source of energy. Simple carbs often produce a rapid spike in blood sugar, generally followed by a crash a few hours later.
2. Complex carbohydrates: Carbohydrates with longer, more complex sugar chains that take longer to digest are considered complex. These are typically high in fiber and elicit a much slower release of glucose into the bloodstream, providing a more sustained energy supply.
When it comes to choosing the “healthier” option, complex carbs are the preferred choice since they provide your body with additional nutrients and a more sustained supply of energy. That said, simple carbohydrates have their place, especially for people on physical jobs who need an immediate energy supply. As a general recommendation, stick to complex carbs for most meals, but don’t eliminate simple carbs from your diet.

Best picks: Wholegrain pasta, brown rice, quinoa, couscous, sweet potatoes, whole-grain bread, barley, whole-grain cereal, and oats.

Healthy fats

When it comes to fats, there are several types, not all of which are considered healthy:
- Saturated fats: From poor-quality sources, saturated fat can raise LDL (“bad”) cholesterol. Having a high LDL cholesterol increases your risk of weight gain, heart disease, and stroke.
- Transfats: Also called trans-fatty acids, these fats increase your bad cholesterol and lower your good cholesterol. Nutritionally speaking, transfats are the least healthy and should be avoided whenever possible.
- Monounsaturated fats (MUFAs): These fat molecules contain one unsaturated carbon bond in the molecule, making them liquids at room temperature. It’s ideal to consume MUFAs instead of saturated or trans fats for good health.
- Polyunsaturated fats (PUFAs): Polyunsaturated fats are another healthy fat choice that contains two or more unsaturated carbon bonds in the molecule, making them slightly more solid than MUFAs. Similarly, though, they reduce levels of LDL cholesterol and subsequently the risk of heart disease and stroke.
Some of the best choices for healthy fats (MUFAs and PUFAs) include nuts and seeds, avocados, olive oil/olives, and cold-water fatty fish (salmon, sardines, herring, anchovies, etc.)

Saturated fats often come from animal products, such as meats like beef, poultry, or lamb. Although meat inherently has saturated fats, levels increase when the skin is left on. Full-fat dairy products like cream and butter also naturally contain saturated fats (and small amounts of naturally-derived trans fat). Although generally considered unhealthy, this isn’t always the case. Saturated fats in coconut products and natural full-fat dairy are healthy to consume in moderation. Still, there’s debate on whether beef tallow and lard are healthier alternatives to industrial seed oils. The reason for this is that while some long-chain fatty acids raise your LDL, some saturated fats may benefit other markers referred to as atherogenic dyslipidemia, and concentrations of small, dense LDL particles decrease.

Put simply, not all saturated fat is bad for your health—choose what you consume wisely.

Trans fats, however, are almost always an unhealthy choice. They can raise your bad cholesterol (non-HDL) in your bloodstream, increasing your risk of heart attack, stroke, or even vascular dementia.

Vegetable oils, also known as industrial seed oils, are highly processed and extracted from the seeds of various plants. Despite some organizations promoting them as heart-healthy, vegetable oil intake should be reduced or eliminated. They contain free radicals—unstable molecules that damage other cells—and are overly processed with an unbalanced ratio of omega 6:3 fats. High levels of omega-6s compared to omega-3s exacerbate inflammation in the body, which increases the risk of numerous chronic diseases. Industrial seed oils include:
- Sunflower oil
- Corn oil
- Canola oil
- Grapeseed oil
- Safflower oil
- Vegetable oil
- Peanut oil
- Rice bran oil
Best picks: Nuts, seeds, avocado, coconut/coconut products, olives/olive oil, cold-water fatty fish, full-fat dairy products.

Fruit and vegetables

Vegetables and fruit are essential for micronutrient and fiber intake and should make up the bulk of your plate. They are also rich in phytonutrients like antioxidants, which promote and maintain health through anticarcinogenic and anti-inflammatory agents. A high intake of fruits and vegetables provides your body with the micronutrients and fiber needed to keep body systems and metabolism running optimally. Many nutrients in fruits and vegetables play an important role in maintaining healthy cells and repairing tissue damage caused by specific metabolic processes or external pollutants.

On top of that, these foods add bulk to your meals to enhance satiety and regulate bowel movements. Ideally, aim for half of your plate to be vegetables. Fruit can be included in a healthy diet, but it’s best eaten on its own, away from main meals.

Best picks: Spinach, broccoli, carrots, kale, sweet potatoes, beets, peas, bell peppers, apples, bananas, cherries, oranges, and berries (raspberry, blueberry, strawberry, blackberry, cranberry).

What to avoid in meals

Keeping meals balanced and healthy is simple, but food shopping also bombards consumers with unhealthy options. As a general rule of thumb, stick to the outer aisles of the grocery store—the inner aisles are where the processed foods live.

Here’s what you should avoid in your meals.

Processed/refined grains

Processed grains are whole grains that have been subjected to processing. In their most natural form, grains contain several layers—germ, bran, and endosperm—containing vitamins, minerals, and fiber. These layers and the nutrition that comes with them are stripped away during the refining process. Milling removes the bran, the important fiber-heavy outer layer. Then, the germ layer, which is full of fatty acids and vitamin E, is stripped.

Put simply, refined grains are relatively nutrient-devoid, making them less ideal choices than whole grains and minimally refined carbohydrates.

Sugar

On average, roughly 33% of the sugar we consume is added sugar. Overconsumption puts you at a greater risk for several chronic diseases, including obesity, cardiovascular disease, diabetes, non-alcoholic fatty liver disease (NAFLD), cognitive decline, and certain cancers. Excessive sugar consumption also wreaks havoc on your metabolism, increasing blood sugar and your risk of metabolic syndrome, insulin resistance, and dental issues.

Generally speaking, avoid any products with processed sugars—white sugar, brown sugar, palm sugar, high-fructose corn syrup, and any other 50+ names disguising sugar. Opt for natural sugars like honey, maple syrup, date syrup, molasses, stevia, monk fruit, or erythritol to keep things clean.

Unhealthy fats (industrial seed oils)

As mentioned earlier, not all fats are created equal. Industrial seed oils—canola, cottonseed, grapeseed, vegetable—are heated to extremely high temperatures, producing free radicals that damage cells and lead to inflammation and oxidative stress. The byproducts created during the processing of these oils pose significant risks to long-term health. As such, they should be avoided whenever possible.

Man-made trans fats are another category of fats that should be avoided. Consuming trans fats increases bad (LDL) cholesterol levels and lowers good (HDL) cholesterol levels, leading to a higher risk of developing heart disease and stroke. The consumption of trans fats has also been linked to a high risk of developing type 2 diabetes.

Salt

Overconsumption of salt can cause high blood pressure and increase the risk of stroke or heart attack. Around 75% of the salt we consume comes from everyday packaged foods, like cereal, deli meats, and breads. Avoiding processed and packaged foods is an easy way to reduce salt consumption.

Opt for low-sodium options to keep your meals more heart-healthy, and consider swapping your good ol’ table salt for Redmond Real Salt—a pure, unrefined salt containing 60+ naturally occurring trace minerals.

Bottom line

A balanced meal containing protein, complex carbs, healthy fats, and fruit and vegetables is a simple way to maintain energy levels and productivity for long shifts. Fast food and pre-packaged meals can be tempting and convenient, but cooking doesn’t have to be boring—it can be clean, healthy, and still flavorful and satiating. Plus, nutrient-rich foods make you feel better.

Overly processed foods with industrial seed oils, sugar, and too much salt can put you at risk for several diseases or dangerous medical events like heart attack and stroke. Are you willing to take that risk in an industry where cardiovascular complications are already high? Think twice about what you’re cooking to feel your best, and load up your plate (or lunch bag) with what’s in your body’s best interest.

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December 28, 2024

Best multivitamins of 2025: A guide for busy construction professionals

Choosing a high-quality multivitamin can make all the difference in your energy and productivity on site. With so many options on the market, finding the right one to suit your lifestyle and health needs can feel overwhelming. Options like Primal Harvest’s fully loaded multivitamin, Legion Athletics’ sport-focused formula, and Ritual’s vegan-friendly blend deliver essential nutrients when your diet might not be on point, helping you stay energized and healthy each day.

Top multivitamins for construction professionals

UTHH top pick: Primal Harvest Multivitamin

What we love	Things to consider
– Formula provides 21 essential vitamins and minerals, including vitamins D3, C, K, and B vitamins, and essential minerals like zinc and calcium – High in antioxidants such as lutein and lycopene for cellular protection – Convenient one-a-day capsule, easy to integrate into daily routines – Made in the USA and third-party lab tested for quality and safety	– Only available through online purchase – High demand can lead to occasional stock shortages

Primal Harvest Multivitamin tops our list for best overall multivitamin as it provides the most complete solution to meet the nutritional needs of adults. It meets many criteria, including ease of use, the full spectrum of vitamins and minerals, and it is third-party tested for quality assurance.

Primal Harvest also incorporates potent antioxidants like lutein and lycopene, which provide cellular protection against oxidative stress and potentially lower the risk of chronic diseases. The brand offers a subscription service for convenience, allowing users to receive regular shipments at a discounted rate with free shipping options. Plus, unlike other multivitamins, you only have to take one pill daily, making it easy to integrate into your routine.

Key features

Citrus bioflavonoids and antioxidants for enhanced cellular protection
Easy, once-daily dosing
Made in the USA with globally sourced ingredients
Certified safety and purity through third-party testing
Subscription service available with discounts and free shipping

Best whole food multivitamin: NATURELO

What we love	Things to consider
– Made with plant-based ingredients – Provides whole food nutrition from organic fruits and vegetables – Contains bioavailable forms of B vitamins – Includes antioxidant-rich extracts like turmeric, green tea, and maca – Digestive enzymes and probiotics included for gut health	– Higher cost due to premium, plant-based ingredients – Recommended to take four pills a day, which is higher than others

The NATURELO Whole Food Multivitamin comes in various formats specific to improving health for women, men, and anyone over 50+. NATURELO sources all its ingredients from whole foods such as lichen and marine algae, making it vegan-friendly and ultra-bioavailable compared to synthetic nutrients. The formula also features bioactive forms of nutrients, such as activated B vitamins like B12 from methylcobalamin, B6 from P-5-P, and MTHFR-friendly Methyl Folate (not folic acid), plus chelated minerals like Zinc and Selenium, to optimize absorption and usability.

Key features

Plant-based vitamins, including D3 from lichen and minerals like calcium from algae
Organic fruit and vegetable blend for whole-food-based nutrition
Includes turmeric, green tea, and grapeseed extract for antioxidant support
Enhanced absorption with methylated B vitamins and chelated minerals
Digestive enzymes and probiotics for gut health and nutrient use

Best targeted multivitamin: Ritual Essential 18+

What we love	Things to consider
– 100% traceable ingredients – Has omega-3 DHA from microalgae – Available in unique formulations for both men and women – Patented delayed-release capsules enhance absorption – Pleasant mint flavor	– May lack specific vitamins like vitamin C that some users expect in a multivitamin – Slightly higher price point compared to other multivitamins

Ritual Essential 18+ Multivitamin stands out for its ability to personalize the nutrients you want in your multivitamin. Each capsule holds no more than ten carefully selected nutrients to help fill common dietary gaps without overloading on ingredients often obtained through food. Plus, it comes with a pleasant mint flavor, making it a refreshing change from most multivitamins’ typical earthy or medicinal taste. It’s designed for adults looking for a clean, traceable, and effective multivitamin with vegan-friendly ingredients.

Key features

Made with traceable ingredients and a transparent supply chain
Omega-3 DHA from microalgae for brain and heart health
Delayed-release capsules designed for optimal absorption
Vegan, non-GMO, gluten-free, and free of major allergens
Formulas tailored for men and women to address unique nutritional needs

Best for women: Legion Athletics Triumph Women’s Sport Multivitamin

What we love	Things to consider
– Backed by 52 peer-reviewed studies – Includes iron, essential for women’s health, especially during menstruation – Formulated to boost energy and muscle function, catering to active lifestyles	– Requires eight capsules per serving – The large capsules can be challenging to swallow

Legion Athletics Triumph Women’s Sport Multivitamin is tailored for women and features a carefully chosen blend of 22 essential vitamins, minerals, amino acids, and herbal extracts. This formula supports energy production, mood stability, and immune health, with B vitamins for cognitive function and magnesium for muscle support. Iron addresses common deficiencies in women and is especially beneficial during menstruation and aerobic activities.

Key features

Has 22 vitamins and minerals tailored to active women’s needs
Full B-vitamin complex for energy and cognitive function
Iron inclusion supports oxygen delivery and muscle function
Added herbs like maca and grape seed for enhanced mood and antioxidant benefits
Free from artificial flavors, colors, and fillers

Best for men: Thorne Basic Nutrients 2/Day

What we love	Things to consider
– Provides 2,000 IU of vitamin D3 per serving – NSF Certified for Sport – Includes high doses of vitamin B12 and vitamin K, beneficial for energy and bone strength	– Contains a high niacin dose (as nicotinamide), which may cause flushing in sensitive individuals – May not be suitable for those on blood thinners due to the vitamin K content

Thorne Basic Nutrients 2/Day is a complete multivitamin focusing on essential nutrients men need for optimal health. Each serving of two capsules includes 2,000 IU of vitamin D3 to support bone density and immune resilience, along with 600 mcg of vitamin B12 for energy production—ideal for men who may have higher requirements. This multivitamin is NSF Certified for Sport, making it a trusted choice for athletes, as it undergoes testing to be free of banned substances. The formula is also free from gluten, dairy, and soy, catering to individuals with dietary restrictions.

Key features

2,000 IU of vitamin D3, crucial for men’s bone and immune health
NSF Certified for Sport, ensuring quality and safety for athletes
Chelated minerals for better bioavailability and absorption
Gluten-free, dairy-free, and soy-free formulation
2-capsule daily serving for convenience

Best for adults over 55+: MegaFood 55+ One Daily Multivitamin

What we love	Things to consider
–	–

Key features

Top multivitamin for kids: Hiya Kids Daily Multivitamin

What we love	Things to consider
– Free from added sugars, artificial colors, and preservatives – Subscription service with a refillable glass bottle, making it environmentally friendly – Third-party tested in an FDA-registered facility for safety and quality	– Some children may take time to adjust to the taste as it is less sweet than typical kids’ vitamins – Slightly more expensive compared to basic children’s multivitamins

For construction professionals with kids, the Hiya Kids Daily Multivitamin is a chewable multivitamin designed with kids’ health and safety in mind. It provides a blend of 15 essential nutrients from natural ingredients, supporting immunity, focus, and growth without added sugars or artificial additives. Packaged in a reusable glass bottle with monthly no-plastic refill pouches, this subscription-based multivitamin aligns with sustainable practices, making it an excellent choice for health-conscious families.

Key features

Free from added sugars, artificial colors, and preservatives
Eco-friendly packaging with a refillable glass bottle and compostable refill pouches
Third-party tested for quality, including heavy metal screening
Subscription model for monthly refills and freshness

Bottom line

A well-rounded diet is still the best source of essential vitamins and minerals, and supplements may not be necessary for many people. However, for busy professionals who work long hours with minimal downtown or those with specific nutritional needs, a high-quality multivitamin can offer valuable support to enhance a healthy diet.

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December 28, 2024

Beef tallow: The healthiest cooking oil constuction pros have (probably) never heard of

Beef tallow is making a surprising comeback, not just in kitchens but also in skincare routines. Once a staple in older generations’ cooking, it’s now embraced by health-conscious consumers for its versatility and rich nutrient profile. Whether you’re using it to replace processed oils or benefit your skin, beef tallow offers multiple uses beyond the stove.

What is tallow?

Tallow is the rendered fat of ruminant animals like cows and sheep, most commonly made from beef. Solid at room temperature, it is traditionally produced by slowly heating suet (the fat surrounding the animal’s organs) to separate the fat from muscle and tissue. While it’s primarily known for its use in cooking, tallow is also gaining popularity in skincare and candle-making due to its beneficial fatty acids and vitamins.

Healthy nutrients of beef tallow

Beef tallow is primarily composed of a variety of fats that contribute to its health benefits. Here’s a detailed breakdown of the main components:

Monounsaturated fats (40–55%)

Monounsaturated fats, like oleic acid, are a significant part of tallow’s fat profile. These fats are linked to improved heart health by reducing LDL cholesterol and raising HDL cholesterol. Research has suggested that replacing carbohydrates with monounsaturated fats can improve insulin sensitivity and help control blood glucose levels.

Saturated fats (40–50%)

Tallow contains a high percentage of saturated fats, including stearic and palmitic acids. While saturated fats have been debated, stearic acid stands out because it doesn’t raise cholesterol levels in the same way as other fats. In fact, stearic acid may support mitochondrial function, which improves fat metabolism and heart health.

Polyunsaturated fats (3–7%)

Though less abundant, polyunsaturated fats in tallow, particularly conjugated linoleic acid (CLA), are known for their potential anti-inflammatory and fat-burning properties. CLA has been studied for its role in reducing plaque buildup in arteries and may help protect against certain cancers and cardiovascular diseases.

Vitamin A

Vitamin A is vital for maintaining skin health, immune function, and vision. It supports cell growth and regeneration, particularly in the skin, making it a key nutrient in dietary and topical applications.

Vitamin D

Vitamin D in tallow helps regulate calcium absorption, promoting bone health and supporting immune function. Many individuals are deficient in this vitamin, making tallow a valuable source, especially when consuming grass-fed products.

Vitamin E

As a powerful antioxidant, vitamin E protects cells from oxidative damage. It also plays a role in skin health by preventing the oxidation of LDL cholesterol, which can reduce inflammation.

Vitamin K

Vitamin K, particularly K2, helps keep calcium in the bones and out of the arteries, supporting both cardiovascular and bone health.

Choline

Choline supports brain function and the development of cell membranes. It’s an essential nutrient, especially for cognitive health, and can be found in moderate amounts in beef tallow.

6 benefits of beef tallow

Beef tallow offers a range of health benefits due to its unique combination of fats and fat-soluble vitamins. Here are the top ways tallow can support your health:

1. Reduces inflammation

Beef tallow contains conjugated linoleic acid (CLA), a type of polyunsaturated fat with anti-inflammatory properties. CLA has been shown to help lower inflammatory markers, potentially reducing the risk of chronic diseases like heart disease and diabetes. This makes tallow an excellent addition for those looking to reduce inflammation in their diet.

2. Supports weight management

The fats in beef tallow, especially stearic acid and CLA, can support weight management by promoting fat metabolism. Additionally, stearic acid supports mitochondrial function, which can help increase fat-burning efficiency.

3. Source of healthy fats

Beef tallow provides a balanced blend of saturated and monounsaturated fats. These healthy fats are essential for energy and cellular metabolism. For example, fats help absorb fat-soluble vitamins like A, D, E, and K. Without sufficient fat intake, your body can’t fully utilize these essential nutrients, leading to deficiencies and related health issues.

4. Promotes cardiovascular health

Beef tallow fat profile has a positive effect on cholesterol, meaning it lowers LDL cholesterol. Combined with its high levels of monounsaturated fats, tallow can help maintain a healthy heart by reducing plaque buildup and atherosclerosis.

5. Nourishes skin

Tallow has long been used as a natural moisturizer due to its fatty acid composition, which closely resembles the oils found in human skin. It’s rich in vitamins A, D, E, and K, all of which support skin health and can improve hydration, elasticity, and the skin’s overall appearance when used topically.

6. Enhances nutrient absorption

Because tallow contains fat-soluble vitamins (A, D, E, and K), it helps improve the absorption of these essential nutrients. Adding tallow to meals can enhance the bioavailability of fat-soluble vitamins from other foods, making it a valuable addition to your diet for optimal nutrient uptake.

How to reap the benefits of beef tallow

Beef tallow’s versatility extends beyond just cooking. Here are several practical ways to incorporate tallow into your daily routine so you can make the most of its health benefits:

1. Replace unhealthy cooking oils

One of the easiest ways to start using beef tallow is to swap out processed cooking oils like canola, corn, or vegetable oil. Beef tallow has a high smoke point of around 420°F, making it perfect for frying, sautéing, and roasting without breaking down and releasing harmful free radicals. It’s also rich in stable saturated and monounsaturated fats, which are healthier options for cooking at high heat.

2. Swap out your moisturizers

Beef tallow isn’t just for the kitchen—it’s also an amazing natural moisturizer. Thanks to its fatty acid composition, which closely resembles the natural oils in human skin, tallow can lock in moisture and nourish the skin deeply. Plus, it’s rich in fat-soluble vitamins like A, D, E, and K, all of which contribute to improved skin elasticity and hydration. And no, it’s not gay for men to use a moisturizer—skincare should be part of everyone’s routine.

3. Make your own candles

Tallow can also be used to make long-lasting, all-natural candles. Due to its high-fat content, tallow burns cleanly and steadily, making it a great alternative to synthetic candle wax. If you enjoy DIY projects, rendering your own tallow for candles can be a fun and sustainable way to reduce waste while creating something useful.

4. Use in soap-making

Another excellent use for beef tallow is in homemade soap. The fatty acids in tallow, particularly stearic acid and palmitic acid, create a hard, long-lasting bar of soap that provides excellent cleansing and moisturizing properties. Tallow soap is especially beneficial for sensitive skin, as it is gentle and free from harsh chemicals often found in commercial soaps.

Making your own tallow

If you’re feeling adventurous, making your own beef tallow at home can be simple and rewarding. Not only do you have control over the quality of the fat you use, but homemade tallow is also free from additives and preservatives that can be found in some store-bought versions. Here’s how you can make your own tallow:

Step 1: Source quality suet

Start by sourcing a high-quality suet, the hard fat around the cow’s kidneys. If possible, opt for 100% grass-fed beef suet, as it tends to have a more nutrient-dense profile, containing higher amounts of CLA and fat-soluble vitamins.

Step 2: Render the fat

Rendering fat means melting it down to separate the pure tallow from the tissue. Cut the suet into small chunks and place them in a slow cooker or heavy-bottomed pot over low heat. Fat will slowly separate from the muscle fibers and tissue as the fat melts. Stir occasionally and allow it to cook for several hours until the tissue becomes crispy and the fat is completely liquid.

Wet method: Pour enough water over the suet to fully immerse it. Add 2-3 tablespoons of salt to the suet and water, and turn your crockpot on low. Adding the salt is a key step, as it helps draw out impurities in the suet—the impurities are what give the tallow a beefy smell.

Step 3: Strain and store

Once the fat has fully melted, strain the liquid through a cheesecloth or fine-mesh strainer into a glass jar or container. This will remove any remaining bits of tissue, leaving you with pure, golden beef tallow. Let it cool to room temperature before sealing the jar and storing it. Tallow can last several months when stored in a cool, dark place and can be refrigerated for a longer shelf life.

Note: If you’re using the wet method to render your tallow, you’ll want to perform 1-2 purifying steps. This involves pouring the fat and water through a strainer into a bowl, letting the fat solidify (put it in the fridge until hard), then scraping the impurities off the bottom. Clean the crockpot and repeat the process. In the final purification step, pour the tallow and water through a cheesecloth to remove any remaining impurities.

Using your homemade tallow

Once your tallow is ready, you can use it in cooking, skincare, or even for making candles and soap. Whether frying, baking, or making a DIY moisturizer, your homemade tallow will be a versatile addition to your pantry and self-care routine.

Final thoughts

Beef tallow is a versatile and nutrient-rich fat with many uses, from cooking to skincare. Whether you’re looking to replace unhealthy oils, improve your skin routine, or explore DIY projects, tallow offers a wide range of benefits. By making your own at home, you can ensure you’re getting the highest-quality product with all the health advantages it provides.

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December 26, 2024
Rest is crucial for safe construction sites—here are 7 types you need now

The physical and mental demands of construction work can leave you feeling completely drained. It’s not just about how much sleep you get—rest is a bigger concept that helps you recover from daily work stresses, both on-site and off. Knowing the specific types of rest you need–physical, mental, spiritual, creative, and more—can make a world of difference in preventing burnout, boosting productivity, and keeping you healthy.

Why rest is important

For many in construction, rest often means grabbing some shut-eye or taking a quick break from the job. But proper rest goes beyond physical recovery—recharging mentally, emotionally, and spiritually is essential.

A 2014 study shows that workers with sleep problems have a 1.62 times higher risk of injury than workers who get sufficient sleep. The same study also estimates that around 13% of work injuries can be chalked up to sleep problems. Similarly, research using the National Health Interview Survey finds that shortened sleep duration and increased working hours are independently associated with an increased risk of a work-related injury.

The right kind of rest keeps you focused, reduces the risk of injury, and helps you work at your best. Whether it’s a short mental break or finding time to stretch out after a long day, different types of rest play a key role in helping you perform and feel your best.

7 Types of rest (and when you need them)

1. Physical rest

Physical rest is crucial in an industry that puts heavy demands on your body. Whether lifting materials, working with tools, or standing for long hours, your body needs passive rest (sleep) and active rest (stretching, yoga) to recover.

Signs you need it: If you’re always tired, sore, or dealing with aches and pains after work, it’s a clear sign your body needs more physical rest.

How to achieve it: Prioritize good sleep. If you’re not getting enough, add naps when possible, take advantage of sleep supplements, and do light stretching or yoga after work to ease muscle tension.

2. Mental rest

Working on-site involves constant problem-solving, decision-making, and focus, which can lead to mental exhaustion. Mental rest helps clear your mind, reduce fatigue, and improve focus.

Signs you need it: Struggling to concentrate, feeling overwhelmed by decisions, or dealing with racing thoughts are indicators that mental rest is overdue.

How to achieve it: Break tasks into smaller steps, practice mindfulness, or take short mental breaks throughout the day—whether walking around the site or stepping away from the noise.

3. Emotional rest

Emotional rest allows you to process your feelings, whether the stress of meeting project deadlines or handling conflicts on the job. It’s about creating space to express your emotions without holding everything in.

Signs you need it: You might need emotional rest if you feel emotionally drained, easily frustrated, or overly sensitive to situations that don’t usually bother you.

How to achieve it: Set clear emotional boundaries at work and take time to talk with a trusted friend or family member. Try journaling to help you release and manage your emotions.

4. Spiritual rest

Spiritual rest connects you to something bigger than the day-to-day grind of work. Whether you find a sense of purpose or simply reconnect with yourself, this type of rest provides deeper fulfillment.

Signs you need it: If you’re feeling lost, purposeless, or disconnected from others, it could be a sign that you need spiritual rest.

How to achieve it: Spend time outdoors, meditate, or reflect on what brings meaning to your life—whether it’s through faith, nature, or a sense of community.

5. Sensory rest

Construction sites are filled with noise, bright lights, and constant motion, which can easily overwhelm the nervous system. Sensory rest helps your body recover from this overstimulation.

Signs you need it: Feeling agitated by loud environments, experiencing headaches, or experiencing eye strain are signs your senses need a break.

How to achieve it: Take regular breaks away from screens, noisy equipment, and bright lights. When possible, step outside into quieter, calmer environments.

6. Social rest

Interactions with coworkers and supervisors on a busy construction site can be draining. Social rest involves distancing yourself from those draining social dynamics and reconnecting with supportive people.

Signs you need it: If you feel socially exhausted, irritable, or emotionally isolated, you need social rest.

How to achieve it: Spend time with positive and supportive individuals who make you feel good. Reduce time spent with people who drain your energy, and don’t be afraid to enjoy some solitude.

7. Creative rest

Creative rest is about rekindling your sense of inspiration and joy in creative expression. Whether solving problems at work or engaging in artistic pursuits, creative rest helps refresh your imagination and restore your ability to think outside the box.

Signs you need it: If you’re experiencing a lack of creativity, mental blocks, or burnout from creative tasks, you need creative rest.

How to achieve it: To renew your creativity, spend time appreciating the beauty around you—whether in nature, art, music, or new experiences. Allow yourself to explore ideas without the pressure of producing or performing. Giving your mind space to wander can spark fresh ideas and inspiration.

The bottom line

Rest isn’t just about getting enough sleep—it’s a holistic approach that addresses the specific needs of your body, mind, and soul. Knowing what type of rest you need can help prevent burnout, reduce the risk of injury, and improve performance and well-being for construction workers. By recognizing and prioritizing the right kind of rest, you can stay sharp, productive, and ready for the demands of the job.

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December 24, 2024
Everything construction professionals should know about potassium (and 9 high-potassium foods that aren’t bananas)
Potassium is a crucial mineral and electrolyte required for optimal function of the human body. It’s heavily involved in nerve and muscle regulation, blood pressure, fluid balance, and glucose control. While you’ve probably heard that bananas pack the biggest potassium punch, there are several options—spinach, chicken, mushrooms, nuts, and pumpkin all contain good amounts of potassium.

What is potassium?

Potassium is an essential nutrient that plays a vital role in maintaining the optimal function of several body systems. It regulates the function of the muscles, heart, and nerves and helps transport waste and nutrients around the body. As an electrolyte, it also plays a vital role in fluid balance and blood pressure.

Here’s where potassium shines:
- Regulates blood pressure
- Protects against cardiovascular disease and strokes
- Supports bone health and reduces the chances of osteoporosis development
- Prevents kidney stones
- Maintains proper fluid balance
- Protein and carbohydrate synthesis and metabolism
- Transports nutrients into cells and waste out of cells
- Regulates muscle and nerve function
Your kidneys control the potassium levels in your body and excrete the excess in urine. Without proper kidney function, excess potassium builds up in your blood, eventually reaching dangerous levels. If unaddressed, this can lead to irregular heartbeats or heart attacks.

Health benefits of potassium

1. Heart health

How potassium helps: Extensive research shows that low potassium leads to a higher risk of hypertension, especially when combined with a high sodium intake. Potassium also increases vasodilation and sodium excretion; higher potassium intakes help decrease blood pressure and reduce plasma volume.

When you increase your potassium intake, you also reduce the risk of vascular calcification (hardened arteries). Low potassium levels increase the risk of vascular calcification and increased aortic stiffness because hyponatremia (low potassium levels) increases intracellular calcium levels, which triggers a signal that promotes autophagy and vascular smooth muscle cell (VSMC) calcification.

2. Blood pressure and fluid balance

How potassium helps: Sodium and potassium are the two primary electrolytes affecting your body’s fluid balance. Ensuring adequate potassium intake helps regulate your body’s fluid balance and maintains healthy blood pressure.

The science: A 2017 meta-analysis of 25 controlled studies with over 1,100 participants with hypertension found that potassium supplementation dramatically decreased their systolic and diastolic blood pressure. The study notes that participants with lower baseline potassium levels (<90mmol/day) saw greater blood pressure-lowering effects, as did participants with higher sodium intakes (≥4g/day).

3. Muscle cramps

How potassium helps: Because potassium acts as a neuromuscular transmitter, it facilitates proper muscle contractions and the communication between nerves and muscles. Low potassium levels slow this communication, causing muscles to cramp or spasm.

The science: A 2005 study looking at the relationship between electrolyte intake and exercise-associated muscle cramps found that consumption of electrolytes before and during exercise in a warm environment delayed muscle cramping, allowing participants to exercise longer.

4. Blood glucose and type 2 diabetes

How potassium helps: Potassium is required for insulin secretion from pancreatic cells. Hypokalemia, or low potassium, impairs insulin secretion and could increase the risk of glucose intolerance.

The science: A study on clinical diabetes risk in women shows the association between low potassium intake and lower urinary potassium levels and an increased risk of insulin resistance, fasting glucose, and type 2 diabetes.

5. Bone health

How potassium helps: An increased consumption of potassium-rich fruits and vegetables is linked with increased bone density. Dietary potassium has positive effects on bone density by neutralizing the acid load and reducing calcium loss from the bone.

The science: A 2024 study on potassium and osteoporosis shows that adequate potassium levels are crucial for proper collagen production, contributing to bone integrity and quality.

The risks of low potassium

Potassium is found in many foods, but some people still don’t get enough. Some of the most common symptoms of low potassium (hypokalemia) include:
- Fatigue and body weakness
- Muscle cramps
- Abnormal heartbeat (arrhythmia)
- Numbness and tingling
People with pre-existing health conditions may need to monitor potassium levels more closely to avoid complications. These include people with:
- Chronic kidney disease
- Metabolic or endocrine conditions
- Naturally low magnesium levels
In some outlier cases, such as after a period of dehydration or after taking a diuretic, potassium intake should also be increased due to the excessive loss.

10 foods high in potassium (that aren’t just bananas)

1. Nuts and seeds

Potassium: 632mg/100g

Nuts and seeds are nutrient-dense and highly versatile. Hemp, pistachios, sunflower, flax, hazelnuts, almonds, and Brazil nuts contain the highest amounts of potassium, along with monosaturated and polyunsaturated fats. Nuts and seeds are also a good source of fiber and protein.

2. Pumpkin

Potassium: 564mg/100g

Pumpkin is a low-calorie, fiber-rich vegetable packed with potassium. It’s also a great source of vitamin A, which is critical for vision health, fighting infections, and maintaining healthy skin and bones.

3. Spinach

Potassium: 558mg/100g

Spinach is a leafy green vegetable high in potassium that helps with hair, skin, and bone health. It can be incorporated into a variety of meals and is packed with nutrients, including vitamin C, iron, magnesium, and vitamin E. Different cooking methods can alter the nutritional content, so gentle cooking will maximize its nutritional benefits.

4. Tuna

Potassium: 522mg/100g

Many fish are high in potassium, but tuna is particularly potassium-rich. Aside from being high in potassium, tuna is an excellent source of vitamin D, which, in conjunction with potassium, supports bone health. You’ll also benefit from iron, vitamin B6, iodine, and selenium.

5. Chicken, turkey, and pork

Potassium: 421mg/100g

Chicken, turkey, and pork are excellent sources of potassium. Besides potassium, lean meats contain all nine essential amino acids required to build and repair muscle tissue. Meats are also a great source of iron, protein, and B vitamins, and their nutrients have a high bioavailability, meaning your body can easily absorb and utilize them.

6. Lentils

Potassium: 369mg/100g

Lentils, or pulses, are nutrient-dense plant-based foods from the legume family. They contain good amounts of potassium, along with protein and fiber. Chickpeas, beans, fresh peas, and sugar snap peas also contain the highest amounts of potassium. They are also low glycemic, making them an excellent option for people with blood sugar management issues.

7. Bananas

Potassium: 358mg/100g

Bananas don’t top our list of high-potassium foods, containing almost half as much potassium as the same amount of spinach. In addition to potassium, bananas are also high in vitamin C, catechins, and antioxidants and are great for promoting heart and digestive health.

8. Sweet Potatoes

How much potassium: 337mg/100g

Sweet potatoes are rich in potassium, vitamin C, and beta carotene, an antioxidant converted to vitamin A. They are also high in fiber and versatile, making them a start in meals and desserts alike. They can be steamed, baked, boiled, or fried.

9. Mushrooms

Potassium: 318mg/100g

Another versatile item on our list is mushrooms. They are full of antioxidants, minerals, and vitamins, including vitamin B6, vitamin D, zinc, and selenium, which help with immune system function. Mushrooms are a great addition to any dinner and are a popular meat substitute for vegetarians and vegans. They’re low-calorie, potassium-rich, and come in various types for people to try.

10. Zucchini

Potassium: 261mg/100g

Also known as summer squash, zucchini is a member of the gourd family and is highly versatile. It’s rich in potassium and vitamins B6, A, and C, as well as folate and fiber.

Bottom line

There’s no shortage of food options when it comes to consuming enough potassium. Apart from the potassium-rich banana, foods like sweet potatoes, tuna, zucchini, lentils, and spinach also offer high amounts of mineral, which supports heart health, fluid balance, blood pressure, and more.

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December 21, 2024
From hard hats to happy holidays: Maintaining balance during the break
The holidays offer a much-needed break for busy construction pros, but the shift in routines can disrupt your health and well-being. Maintain balance, manage stress, and prioritize physical and mental health during Christmas with strategies like limiting sugar and alcohol, pre-planning your workouts, and practicing mindfulness.

Quick look
- Holidays can disrupt regular schedules, causing poor sleep, weight fluctuations, and stress.
- Remember nutrition tips like not skipping meals, eating fruits and vegetables, staying hydrated, and supporting your health with supplements.
- Stay active and energized by pre-planning your workouts, moving your body, and getting quality sleep.
- Find calm by practicing mindfulness, focused breathing, and self-care.
The importance of balance over the break

Many of us look forward to the holidays for a much-needed break in our daily routines. We can sleep in, slow down, eat home-cooked meals, and spend time with friends and family. However, the same shifts in routine can wreak havoc on our sleep, stress, and even weight.

Spending time relaxing and hanging out with friends and family can mean skipping your regular exercise routine, and all those holiday parties, dinners, and treats can cause you to overindulge in rich, heavy foods. Sleeping in feels fantastic—until your schedule gets all out of whack. And while the Christmas season can be truly magical, creating that magic can come with a lot of stress!

We’ve collected a few key tips to help you maintain balance and enjoy the holidays without sacrificing your mental and physical health.

Tips for staying healthy and balanced this holiday season

Mindful nutrition

Even the healthiest eaters often struggle around the holiday season—and not just because of the influx of unhealthy snacks, meals, and treats (it’s OK to indulge occasionally!). But a sudden switch to rich cheeses, lots of drinks, and desserts with every meal can mess with your digestion, energy levels, and overall health. Being mindful of your nutrition lets you enjoy all the fun while still feeling energetic enough to enjoy the holidays.

Don’t skip meals

It might seem like skipping meals can help balance those big Christmas dinners and boxes of Ferrero Rocher, but it can sometimes have the opposite effect. Nutritionists warn that skipping meals can cause anxiety, low energy, food cravings, and nutrient deficiencies, among other things. Instead of skipping meals, try to eat balanced portions throughout the day.

Stay hydrated

You probably have a water bottle to drink from throughout the day at your desk or on the job site. However, being at home or a relative’s house can throw you off your regular hydration habits. Staying hydrated can help keep your brain sharp (great for those family game nights), prevent headaches and constipation, and stave off holiday weight gain.

Eat fruits and vegetables

When surrounded by charcuterie boards and Christmas cookies, it can be tough to reach for a nice green salad or fresh piece of fruit. If you remember to fill your plate with fresh food, your body will thank you! Balancing the decadent indulgences of holiday meals with the vitamin- and nutrient-rich fruits and vegetables can help keep you energetic, balance blood sugar, and ensure you’re getting enough fiber—something that’s especially important if you’re eating lots of meat and cheese.

Be mindful of sugar and alcohol

There’s nothing wrong with knocking back a few glasses of rum and egg nog or helping yourself to some of Grandma’s shortbread—’tis the season, after all! But there’s a point where enjoyment tips into overindulgence, and that usually comes with unpleasant consequences like crashing blood sugar or painful hangovers. To avoid paying the price for too much sugar and alcohol, have smaller portions of sweets and limit yourself to one or two drinks a day.

Support with supplements

Taking supplements may help you stay healthy during the holidays. Immune supplements like vitamin C, D, and zinc can help prevent seasonal colds and flu, and digestive enzymes like lactase and bromelain can help your gut handle all those Christmas treats. Probiotics may help improve your gut health and minimize the effects of sugar and alcohol.

Stay active and energized

Meeting your nutritional needs is just one part of staying balanced during Christmas. Whether you work out in the gym or play tag with your nieces and nephews, moving your body can keep you feeling your best.

Pre-plan workouts

Holidays can be hectic, filled with family obligations, parties, and a seemingly never-ending cycle of meal preparation and cleanup. If you don’t pre-plan your workouts and carve time for yourself, it’s easy to lose track of your fitness goals amidst the hustle and bustle of the season.

While you shouldn’t think of working out as a way to “earn” indulgences, exercising is a fantastic way to release stress and stay healthy. Prioritizing workouts (even during the Christmas break) can do wonders for your physical and mental health. Take some time to intentionally pre-plan your workouts, and make sure your partner, family, and friends are aware of your schedule—you never know, they may even want to go with you!

Move daily

You can still prioritize movement if you don’t want to miss anything by heading to the gym for regular workouts. Try incorporating an after-lunch walk, a morning dance session, or joining in on the kid’s game of tag—by doing so, you’ll spend time with loved ones while getting your heart rate up.

Focus on quality sleep

Whether staying up late to catch up with your cousins or doing the last of your gift wrapping, sleep often suffers over the holidays. Late bedtimes, sleeping in, and ingesting more caffeine, sugar, and alcohol than usual can also mess with the quality of your sleep. Try to balance revelry with rest to ensure you get the sleep you need to stay healthy and happy.

For your best chance of a good night’s sleep, experts recommend sticking as close as you can to your regular bedtime and wakeup time, having your last meal 2-3 hours before bedtime, and limiting the amount of alcohol you consume. You may think that alcohol helps you sleep because you feel drowsy after a few drinks, but the quality of your sleep tends to decrease after drinking.

Find calm and balance

Staying grounded can help you counteract the chaos of the holiday season. Tools like mindfulness, planning, and self-care can make for a stress-free holiday season.

Practice mindfulness

Mindfulness is another word for awareness—specifically, focusing your awareness on the present moment and how you currently think, feel, and experience the world. Mindfulness helps you let go of worrying over the past or feeling anxious about the future so you can fully inhabit and accept the present.

Experts say that mindfulness exercises like meditation, focused breathing, or yoga can help reduce stress and anxiety during busy times. Mindfulness doesn’t need to take hours, either; it can be practiced with a simple 10-minute meditation to start and end your day or a brief 20-minute yoga session.

Use a calendar

This may seem like a no-brainer, but using a calendar to schedule events can help avoid over-commitments and schedule conflicts. Seeing everything laid out can help you realize when you may be at risk of doing too much—and feeling exhausted. Sharing the calendar with family will ensure you don’t double-book the school Christmas concert and your work’s holiday party. Whether you use a digital calendar or a good old-fashioned paper wall calendar is up to you; either one will help you manage busy holiday schedules.

Prioritize self-care

We often get so busy caring for others that we forget to care for ourselves. The holidays are meant to be enjoyable for everyone—even you! Make sure to build some time into each day for self-care, whether it’s a workout, a hot bath, a walk in the woods, or even just time alone watching your favorite show. Taking time to rest and recharge means you’ll be a better friend, partner, and parent when you rejoin the festivities.

Bottom line

This holiday season, the best gift you can give yourself is the gift of balance. Amidst the flurry of overindulgence, overstimulation, busyness, and to-do lists as long as Santa’s, remember to make time for your physical and mental health! You’ll be thanking yourself for it come the new year.

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December 21, 2024
Is work stressing you out? UTHH’s top 8 essential oils to relieve stress
The best essential oils for stress relief include lavender, bergamot, jasmine, and orange. But when you think of essential oils, your knee-jerk reaction may be to be skeptical about the benefits. Holistic medicine, though, is very effective; some of these oils are proven to lower cortisol, aid in sleep, and even reduce blood pressure.

It’s easy to physically and mentally overexert yourself on the job. Diffusing an essential oil or throwing drops in your bath water are simple and effective ways to relieve stress and relax. Here are 8 of the best essential oils for stress relief.

Top 8 essential oils for stress relief

1. Chamomile

Chamomile is recognized as one of the best herbs for relaxation and sleep. It’s known for its calming scent and gentle sedative properties as a tea.

Chamomile also has anxiety, pain, and digestive benefits. A 2017 study found that 58% of its participants saw noticeable improvements in anxiety. Another study found that both lavender and chamomile essential oil inhalation decreased depression, anxiety, and stress levels.

Our favorite use: Put a few drops of pure chamomile essential oil in a diffuser and let it fill your room before bed!

2. Ylang Ylang

Ylang ylang is a star-shaped flower grown in the Philippines, Indonesia, and smaller areas of Australia. Its rich, musky, and floral aroma has been proven to reduce blood pressure and enhance feelings of relaxation.

Ylang ylang is a great essential oil for relaxing without drowsiness. We recommend a diffuser for this oil.

3. Lavender

Lavender, maybe the most popular scent on our list, has been used for centuries for stress relief. The active compounds in lavender, linalyl acetate and linalool, soothe the nervous system, impacting neurotransmitters and regulating emotions. Once inhaled, the scent particles travel to the limbic system, the sensory center in the brain that secretes enkephalin, endorphins, and serotonin in response to stress and to induce relaxation.

Direct inhalation or diffusion are excellent methods for enhancing relaxation.

Pro tip: If you struggle with sleep, too, consider a lavender pouch under your pillow.

4. Bergamot

Sourced from the peel of the bergamot orange, bergamot has limited clinical research, but many users cite it as relaxing and helping with stress. According to one study, inhaling bergamot for 15 minutes a day could increase your positivity, as it had for participants seeking help for mental health issues.

Caution: We don’t recommend using bergamot topically, as it could cause sunburn if exposed to UV.

5. Clary sage

Clary sage, a sweet, calming herb from the Mediterranean basin, helps reduce cortisol and lower stress levels. As with lavender, clary sage contains the active compounds linalyl acetate and linalool, known to have calming effects on the nervous system.

Our favorite use: With clary sage, you could inhale, diffuse, or apply it topically.

6. Jasmine

The jasmine plant is quite common and promotes feelings of inner peace, positivity, and an uplifting mood. A 2013 study shows a positive trend between inhalation of jasmine and brain wave activities and emotions. Jasmine oil may also have anxiolytic (anti-anxiety) effects on the central nervous system by interacting with GABA receptors in the brain.

7. Sandalwood

Sandalwood oil has a deep, woodsy aroma and is used to increase peace and mental focus in many cultures. Although research on sandalwood for stress relief is sparse, some data suggests that its anxiolytic properties could help reduce stress levels.

8. Orange

Most people think of orange oil more as a cleaning scent, but some research shows it can also reduce anxiety, diastolic blood pressure, and pulse rate. The limonene has anti-anxiety effects on your central nervous system and can increase alertness, making it a great choice for improving focus.

The dark side of stress

Different types of stress can impact you in various ways. Here are the differences you need to be aware of.
- Acute stress: Short-term stress, sometimes brought on by a mental health condition or after a traumatic event. The body’s fight-or-flight response kicks in and causes temporary physiological changes such as increased heart rate and the release of adrenaline. Stress hormone levels return to normal once the stressor has passed.
- Chronic stress: Chronic stress happens when a stressor persists for long periods, which can result in cumulative psychological and physiological effects, such as cardiovascular disease, depression, and anxiety. It often causes a consistent feeling of pressure, anxiety, or feeling overwhelmed and can have serious long-term health consequences due to chronically high levels of stress hormones.
Some diseases associated with chronic stress include cardiovascular dysfunctions, diabetes, cancer, autoimmune syndromes, and mental illnesses such as depression and anxiety disorders.

Aromatherapy and stress

Our sense of smell and the brain are intricately connected, and smelling essential oils has the potential to create profound psychological and physiological changes. Once inhaled, scent molecules from the essential oils travel through the olfactory nerve directly to the brain, where they stimulate areas of your limbic system—an area of the brain that regulates emotions, behaviors, sense of smell, and long-term memory. And because the limbic system is involved in the formation of memories, it can partly explain why certain smells trigger memories or emotions.

The limbic system is also involved in regulating other unconscious physiological functions, including breathing, heart rate, and blood pressure. As such, it’s suggested that inhalation of essential oils can lead to physical changes in the body. That said, research is mixed on whether aromatherapy can actually relieve stress.

Aside from stress relief, aromatherapy may improve sleep, boost mood, improve concentration, and even regulate hormones.

Bottom line

Don’t let your prejudgements of holistic medicine get in the way of what could be a great stress relief for you. The right essential oil could improve your mental health in the short term and reduce stress in the long term.

So, next time you’re feeling a little on edge, throw some clary sage or chamomile in your diffuser and let the magic happen.
December 18, 2024
Food dyes and your health—what construction professionals need to know
Food producers use dye to make their products seem fresher and more appealing. Some dyes can be naturally sourced from fruits, vegetables, and spices, but many manufacturers prefer artificial dyes for their longevity and vibrant hues. Artificial food dye, however, has become the subject of safety concerns after being linked to cancer, hyperactivity in children, and risk of contaminants. You can avoid food dye by reading labels, cutting down on processed foods, and choosing foods with natural colors instead.

The deets on food dyes

It’s no secret that Cheetos don’t get their fluorescent orange color from cheese, and the vivid hues in most candies aren’t natural. Like countless others, these foods contain added food dye to make them seem more appetizing, appealing, and fresh. But there’s more to food dyes than what meets the eye.

Manufacturers use food dyes to add pigment to foods and beverages. They are most commonly found in processed foods and drinks, but you’d be surprised to find that many of your favorite healthy snacks contain food dyes, too.

The US Food and Drug Administration (FDA) has approved 36 food dyes. Most are naturally derived, like beetroot and amaranth, but nine dyes approved for use in food and beverages are artificially created:
- Citrus Red No. 2
- Red No. 3, Erythrosine
- Red No. 40, Allura red
- Orange B
- Yellow No. 5, Tartrazine
- Yellow No. 6, Sunset yellow
- Blue No. 1, Brilliant blue
- Blue No. 2, Indigo carmine
- Green No. 3
Citrus Red No. 2 is only approved for adding color to orange peels, and Orange B is only approved for hot dog and sausage casings, but the other additives are found in many foods, like candy, sauces, cereals, and even pickles. Red 40, Yellow 5, and Yellow 6 are the most common food dyes, accounting for 90% of all food dyes used by manufacturers.

How worried should we be about food dyes?

We ingest five times as much food dye as people did in 1955, and concerns are growing about the potential implications for our health.

Cancer

Some animal studies have identified a link between certain artificial dyes and cancerous tumors. Research identified Blue No. 2 and Red No. 3 as potential carcinogens, and the FDA even banned Red No. 3 briefly during the 90s before eventually re-approving the compound for human consumption.

The science: A 1987 study on male rats concluded that Red No. 3 (also known as erythrosine) caused an increase in thyroid tumors. A 1990 study administering Red Dye No. 3 to rats reached the same conclusion. Upon re-evaluating the studies, however, the FDA concluded that erythrosine posed no danger to human beings at current levels of exposure, and it is still used to color Maraschino cherries, popsicles, and candy today.

Hyperactivity

Suspicions about the relationship between artificial dyes and hyperactivity in children have existed for decades. Though sugar has long been blamed for children’s increased energy and wild behavior after indulging in candy or birthday cake, some suspected it was the food dyes in the brightly colored treats instead.

The science: Some small studies support the idea that food dye causes hyperactivity in children. One study of three-year-old and eight/nine-year-old children showed that consuming artificial dyes and a preservative called sodium benzoate caused increased hyperactivity. A meta-analysis of 15 studies concluded that artificial dyes increase hyperactive behavior in children.

Contaminants

Some artificial food dyes contain low levels of known cancer-causing contaminants. These contaminants are permitted because they are present in such small amounts that they’re deemed safe to consume, but many worry that this confidence is misplaced.

The science: The artificial dyes Red No. 40, Yellow 5, and Yellow 6 contain benzidene, a known human carcinogen deemed safe by the FDA in small quantities. Other studies have found the contaminants 4-aminobiphenyl and 4-aminoazobenzene in Yellow No. 5, Yellow No. 6, and Red No. 40.

How to avoid food dyes

The FDA requires food manufacturers to disclose the presence of any food dyes in prepackaged foods, so if you’d like to reduce the amount of artificial dyes you ingest, start by reading food labels. Food dyes may be listed by their numerical name (like Red Dye No. 40, for example) or by their common name (tartrazine). Scan the ingredients label of your food before buying it to check for artificial food dyes (and any other ingredients you aren’t familiar with.

Cutting back on processed food is another easy way to avoid food dyes and artificial ingredients. While pre-packaged foods are ultra-convenient if you’re in a pinch or don’t feel like cooking, focus on consuming whole foods in their most natural state and avoid foods with nutritional labels.

But avoiding food dyes doesn’t have to mean colorless food; although natural food dyes tend to be more subtle, they can still create fun colors without all the health risks. Green pigments are made by including chlorophyll and matcha, blue hues come from purple cabbage, and raspberries can add a sweet pink tone to food and drinks.

The final word on food dyes

The issue of artificial food dyes can seem complex and overwhelming, and sifting through the relevant research can be a neverending task. At its core, however, avoiding complications from artificial food dyes is made much simpler by ensuring that most of your diet consists of natural, unprocessed foods. Your meals can look incredibly colorful when you fill your plate with fruits, vegetables, beans, and whole grains—no food dyes necessary.

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December 18, 2024