EP 30: Eat Your Sunscreen? The Surprising Nutrients That Protect Your Skin Naturally

Marie Grace Berg on May 26, 2025

“Healthy skin is the best outfit you’ll ever wear—protect it from the inside out.”

When you think about protecting your skin in the summer, you probably think of sunscreen, right? And yes, sunscreen is essential. But did you know that what you eat, drink, and do every day also plays a HUGE role in keeping your skin healthy, radiant, and safe from damage?

Imagine your skin as a shield, your body’s armor against the harsh rays of the sun. Like any shield, it needs upkeep and care. Sunscreen is the polish, but the real strength comes from what you put inside your body. Let’s dive into how you can protect your skin from the inside out this summer with simple tips, skin-saving foods, and easy habits.

☀️ Why Does the Sun Harm Your Skin?

The sun gives off ultraviolet (UV) rays, which are invisible but powerful. Think of these rays like tiny arrows piercing your skin. There are two kinds of UV rays that affect your skin:

1️⃣ UVA Rays: These rays go deep into your skin and cause aging, wrinkles, and sunspots.
2️⃣ UVB Rays: These rays target the surface of your skin, causing sunburns.

Over time, these rays can damage your skin cells, making your skin age faster and increasing your risk of skin cancer.

Here’s the good news: While sunscreen is your first line of defense, the right foods, supplements, and daily habits can strengthen your skin from the inside, helping it repair itself and fight off damage.

🥕 The Best Nutrients for Skin Protection

Your skin has its own natural defense system, but it needs the right fuel to stay strong. Here are the top nutrients that act like sunscreen for your skin:

1. Beta-Carotene

Found in: Carrots, sweet potatoes, and cantaloupe.
Why it helps: Beta-carotene converts to vitamin A, which protects your skin from UV damage and keeps it smooth and healthy.

2. Lycopene

Found in: Tomatoes, watermelon, and pink grapefruit.
Why it helps: Lycopene is a powerful antioxidant that reduces the intensity of sunburn and protects your skin cells.

3. Vitamin C

Found in: Oranges, strawberries, bell peppers, and broccoli.
Why it helps: Vitamin C boosts collagen, which keeps your skin firm, and helps repair sun damage.

4. Omega-3 Fatty Acids

Found in: Salmon, walnuts, chia seeds, and flaxseeds.
Why it helps: Omega-3s reduce inflammation and help protect your skin from sunburn.

5. Polyphenols

Found in: Green tea, dark chocolate, and berries.
Why it helps: These antioxidants protect skin cells from UV damage and improve elasticity.

6. Astaxanthin

Found in: Wild-caught salmon and shrimp.
Why it helps: Astaxanthin is a super-antioxidant that reduces wrinkles and improves your skin’s ability to resist UV rays.

Pro Tip: Add a mix of these foods to your meals this summer. Think of them as your skin’s secret weapons!

💊 Supplements for Skin Health

While food is the best way to get nutrients, sometimes it’s tough to get everything your skin needs from diet alone. That’s where supplements come in. Here are some of the best supplements for protecting your skin this summer:

1️⃣ Astaxanthin: A powerhouse antioxidant that protects against UV damage and reduces inflammation.
2️⃣ Vitamin C: Boosts collagen production and repairs skin.
3️⃣ Omega-3: Reduces redness and inflammation from sun exposure.
4️⃣ Vitamin E: Works with vitamin C to protect your skin cells.
5️⃣ Probiotics: A healthy gut = healthy skin! Probiotics reduce inflammation and improve hydration.

Pro Tip: Talk to your healthcare provider to find the right supplements for your needs.

💧 Daily Habits for Healthy Skin

Your daily habits matter just as much as what you eat! Here are some simple habits to protect your skin:

1. Stay Hydrated

Your skin is 64% water, so drinking plenty of water keeps it plump, elastic, and glowing. Aim for at least 8 glasses a day, and add hydrating foods like watermelon and cucumber to your meals.

2. Wear Sunscreen Every Day

Apply a broad-spectrum sunscreen with SPF 30+ every morning, even on cloudy days. Sunscreen is your skin’s first line of defense against harmful UV rays.

3. Wear Protective Clothing

A wide-brimmed hat, sunglasses, and lightweight long sleeves can shield your skin from direct sun exposure. They’re stylish AND protective!

4. Avoid Peak Sun Hours

Try to stay out of the sun between 10 a.m. and 4 p.m., when UV rays are strongest. If you’re outside during these hours, find some shade or bring a beach umbrella.

5. Drink Skin-Loving Drinks

Boost your skin’s defenses with drinks like green tea or smoothies made with berries, spinach, and chia seeds. These are packed with polyphenols and antioxidants.

Pro Tip: Small daily habits can lead to big results for your skin. Start with one or two and build from there!

📖 A Story to Inspire You: Emily’s Summer Glow

Let me tell you about Emily, one of our customers. Last summer, she came to us feeling frustrated with her dry, sun-damaged skin.

After a quick chat, she made three simple changes:
1️⃣ She started eating more tomatoes, berries, and salmon.
2️⃣ She added an astaxanthin supplement to her routine.
3️⃣ She made a habit of drinking green tea every afternoon.

Within a month, Emily noticed a HUGE difference. Her skin looked more hydrated and less red, and she felt confident in her natural glow.

Her advice? “The little things add up. Start small and stick with it!”

✨ Your Skin-Saving Summer Plan

This summer, protect your skin from the inside out with these steps:
1️⃣ Eat skin-loving foods like carrots, tomatoes, and salmon.
2️⃣ Take supplements like astaxanthin, omega-3, and vitamin C.
3️⃣ Stay hydrated, wear sunscreen, and build sun-smart habits.

Your skin works hard to protect you—so take care of it! Small, consistent changes can make all the difference.

💬 What’s Your Next Step?

What’s one small change you can make today to protect your skin this summer? Share your tips and stories in the comments below!

And if you’re looking for clean supplements, organic foods, or personalized advice, visit us at Nassau Health Foods. We’re here to help you glow from the inside out!

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

EP 29: The Gut Reset: Simple Steps to Heal Your Microbiome and Boost Energy

Marie Grace Berg on May 19, 2025

“Take care of your gut, and it will take care of you.” — Ancient wellness wisdom

Think about the last time your stomach felt upset. Was it bubbling and making noises? Did you feel tired and grumpy too? Your belly might have been trying to tell you something important!

Your gut is like the control tower for your whole body. When it’s happy, you feel amazing. When it’s not happy, nothing seems to work right.

What’s Really Going on Inside Your Belly?

Imagine your gut is like a garden. In this garden live trillions of tiny helpers called “microbes.” Some are like beautiful flowers that help your garden grow. Others are like weeds that can take over if you don’t take care.

This community of tiny helpers is called your “microbiome.” And just like a garden, it needs the right care to thrive.

Your Microbiome’s Super Powers

Your gut garden does some pretty amazing things:

It helps digest your food so you can get all the good stuff from what you eat
It protects you from getting sick by keeping bad germs away
It helps you feel happy by making chemicals that affect your mood
It gives you energy to play, work, and enjoy life

How to Know if Your Gut Garden Needs Help

Just like plants droop when they need water, your body sends signals when your gut needs help. Here are some signs to watch for:

Feeling bloated or gassy after meals
Tummy aches that come and go
Always feeling tired, even after sleeping
Having trouble focusing or feeling foggy-headed
Getting sick often with colds or infections
Skin problems like rashes or breakouts
Feeling sad or moody for no reason

Do any of these sound like you? If so, your gut garden might need some extra care!

What Makes Your Gut Garden Unhappy?

Some things can harm the good helpers in your gut:

1. Too Many Processed Foods

Chips, cookies, and fast food don’t have the nutrients your gut helpers need. They’re like junk food for your garden.

2. Too Much Sugar

Sugar feeds the “weed” microbes in your gut, making them grow too much.

3. Some Medicines

Antibiotics are like weed killers that kill both the weeds AND the flowers in your garden.

4. Too Much Stress

When you worry a lot, it’s like a storm in your gut garden.

5. Not Enough Sleep

Your gut garden needs rest to repair itself, just like you do!

Sarah’s Story: A Garden Restored

Sarah from Amelia Island came to Nassau Health Foods feeling awful. Her gut garden was full of weeds! She felt bloated after meals, had no energy, and her skin was breaking out.

“I just want to feel like myself again,” she told us.

We helped Sarah make three simple changes:

She started taking a good probiotic (like adding healthy plants to her garden)
She began eating fermented foods like yogurt (which have lots of good microbes)
She added more vegetables and cut back on processed foods

Within just a few weeks, Sarah noticed big changes. Her tummy felt calmer after meals. She had energy to play with her kids again. And her skin? It was glowing!

“I can’t believe such small changes made such a big difference,” Sarah told us with a smile.

5 Steps to a Happy, Healthy Gut Garden

Ready to make your gut garden bloom? Here’s how:

1. Feed Your Good Microbes

Your good gut helpers love fiber! Add these foods to your meals:

Colorful vegetables like carrots, broccoli, and spinach
Fruits like apples, berries, and bananas
Beans and lentils
Whole grains like oatmeal and brown rice

2. Add Fermented Foods

These foods are packed with good microbes that help your gut garden grow:

Yogurt (plain is best)
Sauerkraut (pickled cabbage)
Kimchi (spicy pickled vegetables)
Kombucha (a fizzy drink)

3. Take a Probiotic Helper

Sometimes your gut garden needs extra help. A good probiotic supplement can add more good microbes to your gut. Talk to us at Nassau Health Foods, and we can help you find the right one.

4. Drink Plenty of Water

Water helps everything in your body work better, including your gut. Try to drink water throughout the day.

5. Find Ways to Relax

Remember, stress is like a storm for your gut garden. Try these calming activities:

Get enough sleep each night

Take deep breaths when you feel worried

Go for a walk outside

Talk about your feelings with someone you trust

Your Turn: Start Small for Big Results

The best way to help your gut is to start with one small change. Pick something that seems easy from our list and try it for a week. Then add another small change the next week.

Small steps lead to big improvements!

A Daily Plan for a Happy Gut

Here’s an easy plan to get started:

Morning:

Drink a big glass of water when you wake up
Add berries to your breakfast for fiber
Take your probiotic if you have one

Afternoon:

Eat a colorful lunch with lots of vegetables
Take a short walk after eating
Drink water throughout the day

Evening:

Add a small serving of fermented food with dinner
Avoid snacking right before bed
Take time to relax before sleep

Ready to Feel Amazing Again?

Your gut is your body’s guide to better health. When you take care of it, your whole body thanks you with more energy, better moods, and fewer tummy troubles.

At Nassau Health Foods on Amelia Island, we’re here to help you on your gut health journey. Visit us in-store to find:

High-quality probiotics
Organic and fresh vegetables
Fermented foods
Natural supplements for gut health
Friendly advice from our knowledgeable team

Remember, a happy gut means a happier you!

Have you tried improving your gut health? What changes have you noticed? Share your experiences in the comments below!

Nassau Health Foods – Helping you fuel your body and mind naturally since 1985. Visit us in-store or online today!

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

EP 22: The Brain-Body Connection: 3 Daily Habits to Protect Your Memory

Marie Grace Berg on March 31, 2025

“Take care of your body. It’s the only place you have to live.”– Jim Rohn

Let me tell you about Susan. She’s 45, works a busy job, and is a mom of two teenagers. Lately, she’s been feeling burned out. She’s not sleeping well, skips meals, and barely has time to exercise. Worst of all, she feels like she’s constantly forgetting things—where she left her car keys, the name of someone she just met, or even her grocery list.

At first, Susan brushed it off as stress. But when she learned about the connection between lifestyle and brain health, she realized she might be putting herself at risk for more than just a bad day—she could be increasing her chances of developing Alzheimer’s disease later in life.

Like Susan, many of us don’t realize how much our daily choices—our stress levels, sleep habits, and overall lifestyle—affect our brain health. In this blog, we’ll explore how these factors are connected and what you can do to protect your brain.

Why Your Brain and Body Are Connected

Think of your brain as the control center of your body. It’s like the captain of a ship, giving orders to keep everything running smoothly. But just like a ship can’t sail well with a broken engine, your brain can’t function its best if your body is struggling.

Stress, lack of sleep, and unhealthy habits don’t just affect how you feel today—they can impact your brain’s health for years to come. Over time, these factors can increase your risk of Alzheimer’s disease, a condition that causes memory loss and other serious problems.

The good news? You have the power to take care of your brain by taking care of your body. Let’s break it down.

1. Stress: The Silent Brain Killer

“Stress is like a storm in your brain—it can cause damage if it lasts too long.”

When you’re stressed, your body releases a hormone called cortisol. A little bit of cortisol is okay—it helps you deal with emergencies, like slamming on the brakes to avoid an accident. But when you’re stressed all the time, cortisol stays high, and this can hurt your brain.

How Stress Hurts Your Brain

Shrinking Your Memory Center: Chronic stress can shrink the hippocampus, the part of your brain responsible for memory.
Causing Inflammation: Stress triggers inflammation in your brain, which can lead to damage over time.
Increasing Alzheimer’s Risk: Studies show that people with chronic stress are more likely to develop Alzheimer’s disease.

How to Reduce Stress for a Healthier Brain

Practice Mindfulness or Meditation: Just 10 minutes a day can lower stress hormones.
Get Moving: Exercise helps burn off stress and boosts chemicals in your brain that improve mood.
Set Boundaries: Learn to say “no” to things that overwhelm you. Your brain will thank you.

2. Sleep: Your Brain’s Reset Button

“Think of sleep as your brain’s overnight cleaning crew—it clears out the clutter and makes room for new ideas.”

When you sleep, your brain goes to work. It clears out toxins, repairs cells, and stores memories from the day. But if you’re not getting enough quality sleep, this process doesn’t work as well—and your brain suffers.

How Poor Sleep Hurts Your Brain

Toxin Buildup: During deep sleep, your brain removes beta-amyloid, a protein that builds up in Alzheimer’s disease. Without enough sleep, these toxins stick around.
Memory Problems: Sleep helps your brain organize and store memories. Poor sleep can make you forgetful and unfocused.
Higher Risk of Alzheimer’s: Studies show that people who sleep less than 6 hours a night have a higher risk of Alzheimer’s.

How to Get Better Sleep

Stick to a Schedule: Go to bed and wake up at the same time every day.
Create a Relaxing Routine: Wind down with calming activities like reading or taking a bath.
Make Your Bedroom Sleep-Friendly: Keep it cool, dark, and quiet.

3. Lifestyle: Small Choices, Big Impact

“Your lifestyle is like the fuel for your brain—what you eat, how you move, and how you spend your time all matter.”

The way you live every day can either help or hurt your brain. The good news? Even small changes in your habits can make a big difference.

How Lifestyle Affects Your Brain

Unhealthy Eating: Junk food and sugary snacks can increase inflammation in your brain.
Lack of Exercise: Physical activity improves blood flow to your brain and helps grow new brain cells.
Mental Laziness: Your brain needs challenges to stay sharp. Without them, it can weaken over time.

Healthy Lifestyle Habits for Your Brain

Eat Brain-Boosting Foods: Foods like leafy greens, berries, nuts, and fatty fish are great for your brain.
Stay Active: Aim for at least 30 minutes of exercise a day, like walking, dancing, or yoga.

Challenge Your Mind: Try puzzles, learn a new skill, or read a book to keep your brain engaged.

What You Can Do Today

Taking care of your brain doesn’t have to be hard. Start with one small step today:

Add a handful of berries to your breakfast.
Take a 10-minute walk during your lunch break.
Try going to bed 30 minutes earlier tonight.

Over time, these little changes add up to big benefits for your brain.

Susan’s Story: A Happy Ending

Remember Susan? Once she learned how stress, sleep, and lifestyle were affecting her brain, she decided to make some changes. She started meditating for 5 minutes every morning, replaced her late-night TV binge with a book, and made Sunday her “meal prep” day to eat healthier during the week.

A few months later, Susan felt like a new person. Her energy improved, her memory got sharper, and she stopped misplacing her keys all the time. Best of all, she knew she was protecting her brain for the future.

Your Brain Deserves Care

Your brain and body are connected in ways you might not realize. Stress, sleep, and lifestyle choices don’t just affect how you feel today—they shape your brain’s future.

The good news? You have the power to protect your brain by making small, simple changes. Start today. Your future self will thank you.

Visit the Nassau Health Store at Amelia Island or order online at https://nassauhealthfood.com

EP 19: The 6 Pillars of Brain Health That Are Helping People Reverse Alzheimer’s

Marie Grace Berg on March 10, 2025

“The brain is more resilient than you think. When given the right tools, it can heal.”– Dr. Dale Bredesen

Imagine watching a loved one slowly lose themselves—forgetting names, places, and eventually the people they love most. For years, Alzheimer’s has been seen as an unstoppable disease, a thief of memories and independence. But what if it didn’t have to be? What if there was a way to reverse cognitive decline?

Groundbreaking research by Dr. Dale Bredesen is changing how we think about brain health. His revolutionary ReCODE protocol has helped hundreds of people not just stop Alzheimer’s in its tracks but actually reverse its symptoms. Today, we’re diving into the science no one is talking about and how you can protect your brain and the people you love.

What Is Alzheimer’s? (And Why Is It So Scary?)

Alzheimer’s is often called “the silent thief of memories.” It’s the most common form of dementia, affecting over 6 million people in the U.S. It often begins with small signs—forgetting names or losing track of conversations—but it doesn’t stop there. Over time, it can take away a person’s ability to think, speak, and even perform basic tasks like eating or getting dressed.

Doctors have spent decades focusing on one cause of Alzheimer’s: sticky plaques in the brain called amyloid. These plaques build up between brain cells, damaging the connections that allow us to think and remember. But here’s the problem: treatments targeting amyloid have failed 99.6% of the time.

So, what’s the real cause of Alzheimer’s? Dr. Bredesen believes it’s not just one thing but a combination of factors—36, to be exact.

Why Does Alzheimer’s Happen?

Think of your brain like a roof with 36 holes. If you only patch one hole, the roof will still leak. Alzheimer’s works the same way. It’s not caused by one single problem—it’s caused by a combination of issues that damage the brain over time.

The 3 Big Categories That Damage Your Brain:

Inflammation
- Inflammation is like a fire in your brain, often triggered by poor diet, chronic stress, or infections. This “fire” damages brain cells and makes it hard for your brain to heal.
Nutrient Deficiencies
- Your brain needs nutrients to function properly. Without enough vitamin D, B12, omega-3s, or zinc, your brain can’t stay healthy.
Toxins
- Exposure to heavy metals, mold, or harmful chemicals can poison your brain over time, causing memory problems and cognitive decline.

Here’s something surprising: Alzheimer’s is sometimes called “Type 3 Diabetes” because high blood sugar and insulin resistance—common in diabetes—can starve your brain of energy.

Can Alzheimer’s Be Reversed?

Yes, it can. And the science is giving families hope.

Take Kristin’s story. Kristin was in her 60s when she started forgetting phone numbers and getting lost while driving. She had watched her mother suffer from Alzheimer’s and thought she was doomed to the same fate. But after starting Dr. Bredesen’s ReCODE protocol, Kristin’s memory began to improve. Within a year, she was back at work and feeling like herself again.

Kristin isn’t alone. Dr. Bredesen’s ReCODE protocol has helped hundreds of people reverse cognitive decline by addressing the 36 factors that contribute to Alzheimer’s. It’s not a one-size-fits-all solution—it’s a personalized plan that gives your brain the tools it needs to heal.

The 6 Pillars of Reversing Alzheimer’s

Dr. Bredesen’s ReCODE protocol focuses on six key areas to protect and heal your brain.

1. Brain-Healthy Diet (Ketoflex 12/3)

Eat plenty of healthy fats like avocados, nuts, and olive oil.
Avoid sugar, processed foods, and refined carbs. These can increase inflammation and damage your brain.
Try fasting for 12 to 16 hours overnight. This gives your brain time to detox and repair.

2. Exercise

Move your body for at least 30 minutes a day. Walking, yoga, or even dancing can improve blood flow to your brain.
Exercise also releases a molecule called BDNF, which helps protect and grow brain cells.

3. Sleep

Aim for 7 to 8 hours of quality sleep each night.
During deep sleep, your brain clears out toxins that build up during the day.

4. Stress Management

Chronic stress releases cortisol, a hormone that can damage your brain over time.
Practice meditation, deep breathing, or yoga to lower stress. Even laughing can help!

5. Toxin Removal

Get rid of mold and avoid heavy metals like mercury.
Use air filters and eat organic foods to reduce exposure to harmful chemicals.

6. Key Nutrients

Make sure your diet includes essential nutrients like vitamin D, B12, omega-3s, and zinc. These are the “fuel” your brain needs to stay sharp.

Early Warning Signs of Alzheimer’s

Alzheimer’s often starts with small changes. Here are 5 early warning signs to watch for:

Forgetting names, dates, or recent events.
Struggling to find the right words.
Getting lost in familiar places.
Feeling mentally foggy or fatigued.
Trouble focusing, planning, or solving problems.

These aren’t just “senior moments.” Catching these signs early can make a huge difference.

How to Get Started

If you’re worried about memory loss—whether it’s for yourself or someone you love—here’s what you can do:

Schedule a “Cognoscopy”
- This is a full evaluation of your brain health, including blood tests to check for inflammation, toxins, and nutrient levels.
Start the Ketoflex 12/3 Diet
- Begin with small changes, like replacing sugary snacks with nuts or adding more leafy greens to your meals.
Move More
- Even a 20-minute walk can make a difference.
Optimize Sleep
- Set a regular bedtime and avoid screens 1 to 2 hours before bed.
Manage Stress
- Try 5 minutes of guided meditation or deep breathing each day.
Consult a Specialist
- Work with a functional medicine doctor to create a personalized plan.

Real Stories of Hope

Kristin isn’t the only success story. Here are two more:

Dr. Laura’s Journey: A doctor in her 50s began forgetting patient names and losing focus at work. After following the ReCODE protocol, her memory and energy returned, and she’s now using the same approach to help her patients.
Eleanor’s Triumph: Eleanor, in her 40s, struggled with memory lapses and word-finding issues. Within months of starting the protocol, she felt sharp again and even regained her ability to speak multiple languages.

These stories prove that Alzheimer’s doesn’t have to be the end of the road.

Your Brain Can Heal—But You Need to Take Action

Alzheimer’s is no longer a hopeless diagnosis. The science is clear: with the right tools, your brain can heal. By addressing the root causes of cognitive decline, you can protect your memories and even reverse early symptoms.

Don’t wait. Start your journey to better brain health today. Share this post with someone you love, and let’s spread the hope that Alzheimer’s can be reversed.

Want to learn more? Follow us for tips on reversing cognitive decline.

Listen to the podcast on Spotify here: https://podcasters.spotify.com/pod/show/nassau-health-foods—ste

Visit us today and let’s take this journey together.

EP 18: 5 Heart Disease Symptoms Women Should Never Ignore (And What to Do About Them)

Marie Grace Berg on March 3, 2025

“Take care of your heart. It’s the only one you have.”– Steve Adams

Your heart is like the engine of a car—powerful, reliable, and essential. It works tirelessly every day to keep your body running, but just like any engine, it needs proper care and maintenance. For women, heart health is especially important because heart disease is the number one cause of death worldwide.

The good news? Heart disease is preventable in most cases, and even if you’re already at risk, small changes can help you reverse the damage. At Nassau Health Foods, we believe in empowering women with the knowledge, tools, and support they need to live healthier, longer lives.

In this blog, we’ll explain why heart health matters for women, uncover the early warning signs, and share simple steps to prevent and even reverse heart disease.

Why Heart Disease Is a Women’s Issue

Imagine this: Jessica, a 45-year-old mom of two, feels tired all the time. She chalks it up to her busy schedule—work, kids, and everything in between. Then one day, she feels short of breath walking up the stairs. She ignores it, thinking, “I just need more rest.” Months later, Jessica experiences chest discomfort and learns she’s had a minor heart attack.

Jessica’s story is common. Many women don’t know the symptoms of heart disease, and they’re often very different from men’s. While men might feel sharp chest pain during a heart attack, women may experience more subtle signs like:

Extreme fatigue
Shortness of breath
Nausea or lightheadedness
Pain in the back, neck, or jaw
Mild chest discomfort

These symptoms can be easy to overlook, which is why heart disease is sometimes called “the silent killer” for women.

But it doesn’t have to be that way. With the right knowledge and proactive steps, you can take control of your heart health.

What Causes Heart Disease?

Heart disease doesn’t happen overnight—it’s like rust forming on a pipe. Over time, things like high cholesterol, high blood pressure, poor diet, and stress can damage your blood vessels. This damage causes inflammation, which leads to plaque buildup in the arteries, restricting blood flow to your heart.

For women, there’s an added challenge: microvascular disease. This is when the tiniest blood vessels—the ones that deliver oxygen and nutrients to your body—become inflamed or damaged. Microvascular disease often doesn’t show up on traditional heart tests, which is why early detection is so important.

The Power of Early Detection

At Nassau Health Foods, we offer Glycocheck Screening, a cutting-edge test that checks the health of your microvascular system.

Here’s why this matters:

It’s painless and non-invasive. No needles or discomfort—just a quick test.
It catches hidden risks. Glycocheck looks at the tiny blood vessels traditional tests miss.
It gives you a plan. With your results, we can create a personalized heart health plan to address any risks.

Think of Glycocheck Screening as your heart’s early warning system. It’s the best way to catch problems before they turn into something serious.

5 Steps to Prevent and Reverse Heart Disease

Taking care of your heart doesn’t have to be overwhelming. Small, consistent changes can make a big difference. Let’s dive into five simple steps you can take today.

1. Eat a Heart-Healthy Diet

Your diet is like fuel for your heart. Fill your plate with foods that nourish and protect it, such as:

Fruits and vegetables: Think of bright, colorful foods like berries, leafy greens, and carrots.
Healthy fats: Avocados, olive oil, and nuts are great options.
Whole grains: Brown rice, quinoa, and oats are full of fiber, which helps lower cholesterol.
Lean proteins: Choose fish like salmon or plant-based options like beans and lentils.

Avoid foods high in trans fats, sugar, and salt. Processed foods are like junk fuel—they clog up your heart’s “engine” and slow it down.

2. Stay Active

Exercise is like a tune-up for your heart. You don’t need to spend hours at the gym—even 30 minutes of movement a day can make a big difference.

Here are some easy ways to stay active:

Take a walk after dinner.
Try yoga or stretching to relax and strengthen your body.
Dance in your living room—yes, it counts!

Regular exercise helps improve blood flow, lower blood pressure, and keep your heart strong.

3. Manage Stress

Stress is like a storm that puts extra pressure on your heart. When you’re stressed, your body releases hormones that can raise your blood pressure and cause inflammation.

Here’s how to calm the storm:

Practice mindfulness or meditation for 5 minutes a day.
Write in a journal to release your thoughts.
Take deep breaths when you feel overwhelmed.

Managing stress isn’t just good for your heart—it’s good for your mind and overall well-being.

4. Get Enough Sleep

Think of sleep as your body’s repair shop. During deep sleep, your body heals and recharges, which is essential for heart health.

Tips for better sleep:

Stick to a consistent bedtime.
Avoid screens before bed—they can disrupt your sleep cycle.
Create a calming bedtime routine, like reading or drinking herbal tea.

Aim for 7-8 hours of quality sleep each night. Your heart will thank you.

5. Take Revasca Heart Supplements

Supplements can give your heart an extra boost, and that’s where Revasca Heart Supplements shine. Think of Revasca as a daily dose of love for your heart.

Revasca benefits:

Improves circulation: Keeps blood flowing smoothly.
Reduces inflammation: Protects your blood vessels from damage.
Strengthens your heart: Provides key nutrients for long-term health.

Adding Revasca to your routine is an easy way to support your heart every day. Stop by Nassau Health Foods to pick up your bottle!

Take Charge of Your Heart Health Today

Your heart works hard for you every day. Now it’s your turn to care for it.

Here’s how Nassau Health Foods can help:

Schedule a Glycocheck Screening: Call us at (904) 277-3158 or visit our store.
Try Revasca Heart Supplements: Pick up your bottle today.
Join the Thrive Membership: Get personalized health plans and exclusive discounts.

Don’t wait for symptoms to appear. Prevention starts now. Your heart—and your future—are worth it.

Final Thoughts

Heart health is a journey, but it doesn’t have to be complicated. With small, consistent changes and the right tools, you can protect and even reverse heart disease. At Nassau Health Foods, we’re here to support you every step of the way.

Visit us today and let’s take this journey together.

EP 17: How to Build a Life That Loves Your Heart Back

Marie Grace Berg on February 24, 2025

“Your heart is the engine of your body. Don’t wait for warning signs.” – Steve Adams

Your heart is like the engine of your body—working tirelessly to keep you going. But just like a car, it needs regular care and maintenance to run smoothly. Without it, small problems can turn into big breakdowns.
The truth is, heart disease is the number one cause of death worldwide. But here’s the good news: most heart attacks are preventable. With the right tools, knowledge, and lifestyle changes, you can take control of your heart health and live a longer, healthier life.

In this blog, we’ll explore simple lifestyle changes, cutting-edge tools like Glycocheck Screening, and powerful supplements like Revasca to help you protect your heart. Let’s dive in.

What Causes Heart Disease?

Heart disease doesn’t happen overnight—it builds up over time. Think of it like weeds growing in a garden. Once they take root, they can spread and choke the life out of the plants (your heart and blood vessels).

Here’s how it happens:

Damage to blood vessels: High cholesterol, high blood pressure, or inflammation can damage the walls of your blood vessels.
Plaque buildup: Over time, fatty deposits (plaque) can build up in these damaged areas, narrowing your blood vessels and reducing blood flow.
Heart attack or stroke: If a plaque ruptures or a blood clot forms, it can block blood flow to your heart or brain, leading to a heart attack or stroke.

But it’s not just about what you eat or how active you are—your genetics also play a role. Some people inherit genes that make them more likely to develop heart disease. The good news? Your lifestyle choices can influence how those genes behave.

Why Early Detection Is Key

Let’s talk about Jessica, one of our customers at Nassau Health Foods. Jessica thought she was healthy—she ate organic, exercised, and cared for her family. But she often felt tired and didn’t know why.

When Jessica tried Glycocheck Screening, she discovered early warning signs of poor microvascular health. With this knowledge, she made small changes to her lifestyle and started taking Revasca supplements. Today, she feels more energetic and confident about her heart health.

Jessica’s story is a powerful reminder of the importance of early detection.

Most traditional tests, like cholesterol or blood pressure checks, don’t catch early signs of heart disease. That’s because they don’t look at your microvascular system—the tiny blood vessels that deliver oxygen and nutrients throughout your body. Damage to these vessels can happen long before symptoms appear.

That’s where Glycocheck Screening comes in:

Non-invasive and painless: No needles, just a quick and easy test.
Deep insights: Measures the health of your microvascular system, detecting early signs of damage.
Actionable results: Helps you create a personalized plan to improve your heart health.

The Role of Inflammation in Heart Disease

Inflammation plays a major role in heart disease. It’s your body’s way of protecting itself when it’s injured, but chronic inflammation can damage your blood vessels and lead to plaque buildup.

Think of your blood vessels like pipes. Inflammation acts like rust, slowly eating away at the inside of the pipes until they’re weak and clogged.

Here’s how you can reduce inflammation:

Eat anti-inflammatory foods: Fill your plate with leafy greens, berries, nuts, and fatty fish like salmon. Avoid processed foods and sugary snacks.
Manage stress: Try mindfulness, yoga, or deep breathing exercises to keep stress levels under control.
Take supplements like Revasca: Revasca is designed to reduce inflammation and support blood vessel health, giving your heart the care it needs.

5 Small Lifestyle Changes for a Healthier Heart

Taking care of your heart doesn’t have to be complicated. Small, consistent changes can make a big difference.

1. Eat a Heart-Healthy Diet

Focus on organic fruits, vegetables, whole grains, and healthy fats like avocado and olive oil. Avoid processed foods, trans fats, and excess sugar.

2. Stay Active

Aim for at least 30 minutes of exercise a day. Walking, swimming, or yoga are great options to keep your heart strong.

3. Manage Stress

Chronic stress can raise your blood pressure and increase inflammation. Practice mindfulness, journaling, or meditation to stay calm and centered.

4. Get Quality Sleep

Poor sleep can raise your risk of heart disease. Aim for 7-8 hours of quality sleep each night to give your body time to recover and repair.

5. Stay Proactive with Tests Like Glycocheck

Regular check-ups and advanced tests like Glycocheck Screening can help you catch early warning signs before they become serious.

Revasca: Your Heart’s Daily Boost

Supplements can play a big role in supporting your heart health. That’s why we recommend Revasca Heart Supplements.

Revasca offers powerful benefits for your heart:

Improves blood flow: Supports healthy circulation, like clearing traffic on a busy highway.
Reduces inflammation: Keeps blood vessels flexible and strong.
Strengthens your cardiovascular system: Provides key nutrients to support long-term heart health.

Think of Revasca as a daily tune-up for your heart. It’s an easy addition to your routine that can help you stay proactive about your health.

How Nassau Health Foods Can Help

At Nassau Health Foods, we’ve been helping the Amelia Island community live healthier lives since 1985. We’re here to guide you every step of the way.

Here’s how we can help:

Glycocheck Screening: Detect early signs of heart disease with this cutting-edge test.
Revasca Heart Supplements: A trusted way to support your heart health daily.
Thrive Membership: Get personalized health plans, discounts on supplements, and access to exclusive services.

We know health can feel overwhelming, but we’re here to make it simple and achievable.

Take Charge of Your Heart Health Today

Your heart works hard for you every day—now it’s your turn to care for it. Don’t wait for warning signs to appear. Start taking action today.

Here’s how:

Book your Glycocheck Screening: Call us at (904) 277-3158 or visit our store.
Add Revasca to your routine: Pick up your bottle at Nassau Health Foods.
Join the Thrive Membership: Get the personalized support you need to thrive.

Your heart is the engine of your body. Let’s keep it running strong for years to come.

Heart health is a journey, but it’s one worth taking. With the right tools, knowledge, and support, you can prevent heart disease and enjoy a healthier, longer life. At Nassau Health Foods, we’re here to help you every step of the way.

Visit us today and take the first step toward a stronger, healthier heart.

EP 07: Beyond Your Genes: The Natural Path to Heart Health on Amelia Island

Marie Grace Berg on December 16, 2024

Have you ever stood at the crossroads of your health journey, watching your family history unfold like an ominous story you can’t escape? Perhaps you’ve witnessed loved ones struggle with heart disease, quietly wondering if their path is destined to become yours.

“Your heart’s destiny isn’t written in your genes — it’s written in your daily choices.”

Steve Adams, Nassau Health Foods

The Genetic Puzzle That Doesn’t Define You

Picture your genes as a deck of cards you’re dealt at birth. While some cards might seem less favorable – like the APOE gene that influences heart disease risk – the beautiful truth is that you’re not just a passive player in this game. You’re the dealer, the player, and most importantly, the one who can change the rules.

“Recent medical advances have shown that genetics play a significant role in heart disease risk. But the good news is that we can take control of our heart health through lifestyle choices and proper nutrition,” shares Steve Adams, host of Nassau Health Food Store Podcast and a passionate advocate for natural health solutions.

The Hidden Threats to Your Heart

Living in paradise doesn’t make us immune to health challenges. Even here on pristine Amelia Island, where ocean breezes carry the promise of wellness, heart disease remains a silent stalker. The modern lifestyle has created a perfect storm of risk factors:

High blood pressure creeping up like a tide
Cholesterol levels that tell a story of processed convenience
Inflammation quietly signaling distress
Oxidative stress wearing down our cellular defenses
Blood sugar performing its daily dance of extremes

Nature’s Medicine Cabinet: Your Ally in Heart Health

Imagine your heart as a finely tuned instrument, each nutrient playing its part in a symphony of health. Here’s where nature’s wisdom shines through:

Omega-3 Fatty Acids: Like skilled firefighters, they rush to reduce inflammation and support healthy cholesterol levels. Wild-caught fish and carefully selected supplements offer these precious compounds.
Coenzyme Q10 (CoQ10): Think of it as your heart’s personal battery pack. As we age, these levels naturally decrease, making supplementation crucial – especially if you’re on statin medications.
B-Complex Vitamins: These are the construction workers of heart health, maintaining healthy homocysteine levels and keeping energy production flowing smoothly.

The Island’s Natural Pharmacy

Here on Amelia Island, we’re blessed with access to nature’s bounty. Our local organic produce offers a rainbow of heart-protective compounds:

“Dark leafy greens high in folate, antioxidant-rich berries, heart-healthy citrus fruits, and fiber-rich vegetables – these aren’t just foods, they’re your daily dose of prevention,” explains Adams.

Your Heart’s Journey to Wellness

Morning Rituals: Start your day with heart-healthy pantry staples:

Extra virgin olive oil drizzled over whole grain toast
A handful of raw nuts and seeds
A steaming cup of antioxidant-rich green tea

Movement as Medicine: Take advantage of our island’s natural gym:

Walking trails that wind through paradise
Biking paths that offer both exercise and scenic beauty
Beach yoga at sunrise

Stress Management: Because your emotional heart affects your physical heart:

Embrace adaptogenic herbs
Welcome magnesium’s calming embrace
Find peace in meditation aids

Breaking Free from Genetic Destiny

“Your genetic predisposition to heart disease doesn’t have to define your future,” Adams emphasizes. “With the right knowledge, support, and resources – all available right here on Amelia Island – you can take control of your heart health.”

Consider Sarah, a local resident who discovered her APOE gene variation during routine testing. Instead of letting fear take the wheel, she embraced a natural approach to heart health. Today, her numbers tell a different story – one of empowerment and vibrant health.

Your Next Step Toward Heart Health Mastery

The journey to optimal heart health doesn’t have to be a solo venture. Imagine having a team of certified nutritionists, herbalists, and wellness coaches in your corner, each bringing their expertise to your unique situation.

Don’t let another day pass while genetic fears hold you back. Your heart has been faithfully serving you every second of every day – isn’t it time to return the favor?

Take the first step toward understanding your personal heart health story. Visit OptimalHealthAssessment.com for a comprehensive evaluation of your cardiovascular health risks and personalized recommendations. Your heart’s destiny isn’t written in your genes – it’s written in your daily choices.

“Every heartbeat is an opportunity to choose better health. Make your next beat count.”

For heart-healthy organic products, shop online or visit our local store at Amelia Island!

EP 02: Breaking the Chain: How to Combat Heart Disease Even with a Family History

Marie Grace Berg on November 11, 2024

A family history of heart disease doesn’t have to be your destiny. While your genes play a role, the choices you make today can dramatically reduce your risk and help you live a longer, healthier life. If your parents or siblings have had heart disease, your risk is higher but not set in stone. Modern science shows that lifestyle changes can actually influence how your genes behave, potentially stopping heart disease before it starts breaking the chain.

“Remember, your family history is a warning, not a sentence. Every healthy choice you make helps rewrite your story.”

Know Your Numbers

Regular health checks are your first line of defense. Knowing your critical health numbers can catch potential issues early and keep your heart in good shape.

Blood Pressure: High blood pressure can damage your heart and blood vessels.
Cholesterol Levels: Keep your LDL cholesterol (bad cholesterol) low and HDL cholesterol (good cholesterol) high.
Blood Sugar: High blood sugar is a risk factor for heart disease and diabetes.
Inflammation Markers: Chronic inflammation can lead to artery damage.

Essential Health Checks

Scheduled BP Checks: Make it a point to get your blood pressure measured regularly.
Track Cholesterol: Monitor your cholesterol at least once a year.
Blood Sugar Levels: Test these to ensure they’re within a normal range.
Inflammation Indicators: Ask your doctor about tests for inflammation markers.

Move Differently Than Your Parents Did

Movement is medicine. Our ancestors might not have had the luxury to think of exercise as separate from daily life, but we do. Here’s how to incorporate it into your life:

Aim for 30 Minutes Daily: Small, accumulated session counts too!
Choose the Stairs: Replace elevator rides with stair climbing.
Garden, Dance, or Walk: Activities you enjoy make it easy to stay active with friends or family.

Exercise reduces heart disease risk by improving blood circulation and reducing stress. Embrace a daily habit of movement that matches your lifestyle.

Eat for Your Heart

A heart-healthy diet is colorful and varied. Focus on foods that support, not strain, your cardiovascular system.

Food Tips

Opt for Colorful Fruits and Vegetables: These are high in nutrients and antioxidants.
Lean Proteins: Chicken, turkey, and tofu are great, heart-healthy options.
Fatty Fish: Options like salmon or mackerel are rich in omega-3 fatty acids.
Healthy Fats: Olive oil, avocados, and nuts can improve heart health.

Avoiding the Unhealthy

Processed Foods: Many are high in salt, sugar, and unhealthy fats.
Added Sugars: High sugar intake can lead to diabetes and heart issues.

Manage Stress Wisely

Uncontrolled stress affects your heart. Mindful practices that relieve stress are critical.

Stress Management Techniques

Regular Meditation: Spend a few minutes a day to center yourself.
Prioritize Sleep: Quality sleep is non-negotiable. Aim for 7-9 hours nightly.
Maintain Connections: Social activities stave off loneliness and stress.
Find Daily Joy: Small pleasures can have big impacts on stress levels.

Partner with Your Doctor

Your health is important, and your doctor can be a crucial part of your prevention plan. Share your family history frankly and discuss genetic testing options. This helps in creating personalized prevention strategies.

Early Intervention

Stay Consistent with Checkups: Regular doctor visits can catch changes in your health status.
Create a Prevention Plan: Tailor it to your specific needs and history.

Don’t wait for warning signs. Instead, embrace the power of prevention — start these changes today for a healthier heart tomorrow.

Small Steps, Big Results

Begin your journey with minor, manageable changes:

Replace one processed food with a whole food each week.
Take a ten-minute walk after meals to boost circulation.
Practice five minutes of deep breathing daily.
Schedule your next check-up today.

Each of these small steps adds to your wellness journey, helping pave the way for a heart-healthy life.

Your family history might set the stage, but you’re the author of your destiny. By making informed lifestyle choices, you can significantly alter the impact of genetics on your heart health. Start small, stay consistent, and witness the transformative power of your choices.

“By being proactive, you can take control over your heart health, regardless of your family’s past.”

For heart-healthy organic products, shop online or visit our local store at Amelia Island!