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Are Your Nails Breaking? You Might Need More of This Vitamin

1 min read | Author - Backyard Vitality

Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in keeping your body running smoothly. While it’s most famous for boosting hair, skin, and nail health, its benefits go far beyond beauty.

Biotin helps convert the food you eat—carbohydrates, fats, and proteins—into energy. It also supports nervous system function, blood sugar regulation, and the production of fatty acids and amino acids, both of which are essential for healthy cell growth and repair. It’s especially important during pregnancy and breastfeeding, when the body’s nutritional needs increase.

Biotin deficiency is rare but can occur, particularly in people who smoke, drink heavily, are pregnant, or follow restrictive diets. Symptoms of low biotin include thinning hair, brittle nails, fatigue, skin rashes, and even mood swings or depression.

The good news? You can get plenty of biotin through whole foods. Adults are recommended to get about 30 micrograms daily, which is easy to achieve with a varied diet. Here are some top biotin-rich foods to add to your plate:

Eggs (cooked): One whole egg provides ~10 mcg
Salmon: 3 oz gives around 5 mcg
Beef liver: One of the richest sources—30 mcg in just 3 oz
Pork: Offers about 3.8 mcg per 3 oz
Sunflower seeds: 1/4 cup has 2.6 mcg
Sweet potatoes: 1/2 cup has about 2.4 mcg
Almonds: 1/4 cup contains 1.5 mcg
Spinach (cooked): Adds small amounts plus folate
Lentils: Provide both biotin and folate
Oats: A cup of cooked oats contains ~0.2–0.6 mcg
Bananas: Offer a small but helpful boost

To support energy, healthy aging, glowing skin, and strong hair and nails, make biotin-rich foods a regular part of your diet—it’s a simple way to boost your health from the inside out.

Making Your Own Protein Powder Is Easier (and Cleaner) Than You Think

1 min read | Author - Backyard Vitality

Why spend big bucks on protein powders packed with fillers, sweeteners, and mystery ingredients when you can make your own in minutes? DIY protein powder is incredibly easy to whip up and a smart way to keep things clean, simple, and tailored to your body’s needs.

Most store-bought powders rely on protein isolates, stripping away valuable nutrients like fiber, healthy fats, and essential minerals. But when you make your own from whole foods like seeds, legumes, and nuts, you keep all the good stuff intact. You get protein plus iron, magnesium, omega-3s, and antioxidants — without unnecessary additives or gut-wrecking emulsifiers.

You only need a blender or food processor, a few bulk-bin staples, and five minutes. That’s it. No fancy equipment, hidden sugars, or artificial flavors — just real food. You can tweak it however you want: add cocoa for flavor, turmeric for inflammation support, or skip sweeteners altogether. It’s your call.

Here’s a simple base recipe:

DIY Protein Powder (Yields ~2 cups / 16–18 servings):

½ cup dry roasted edamame
½ cup raw pumpkin seeds
½ cup hemp seeds
¼ cup chia seeds
¼ cup ground flaxseed
¼ cup almond flour

Grind the edamame and pumpkin seeds to a fine powder. Add everything else and pulse to combine. Store in a sealed jar for up to a month (longer in the fridge).

With about 8–10 grams of protein per serving, this blend is perfect for smoothies, oatmeal, or yogurt. It’s clean, easy, and cost-effective—that’s the DIY way.

How to Eat and Store Flaxseeds the Right Way

1 min read | Author - Backyard Vitality

Flaxseeds are a tiny superfood with major health perks—but to get the most out of them, it’s essential to know how to eat and store them properly. Packed with omega-3s, fiber, protein, and antioxidants, flaxseeds support brain function, digestion, and skin health and help reduce inflammation. But their benefits depend on how you prepare and consume them.

Whole vs. Ground Flaxseeds

Whole flaxseeds have a crunchy texture and nutty flavor, and they are great in smoothies or sprinkled over dishes. However, they’re tough to digest in whole form and may pass through your system without delivering their full nutritional value. Soak them in water for 10–20 minutes or add them to moist foods to make them easier to absorb.

Ground flaxseeds ( flax meal) are more digestible and ideal for mixing into smoothies, batters, yogurt, or oatmeal. You can grind your own at home using a coffee or spice grinder to keep it fresh and adjust the texture.

Flaxseed Oil

Extracted from the seeds, flaxseed oil is rich in omega-3s but unsuitable for cooking due to its low smoke point. Instead, drizzle it over salads, smoothies, or dips for a nutritional boost.

Tips for Eating Flaxseeds

Start small—no more than 1 tablespoon a day if you’re new, as the fiber can cause digestive upset.
Stay hydrated to help fiber pass smoothly through your system.
Use ground flax as an egg substitute (1 tbsp flax + 3 tbsp water = 1 egg).
Sprinkle on salads, toast, cereal, yogurt or mix into sauces and smoothies.

Storage

Whole flaxseeds: Store in an airtight container in a cool, dry place. They last up to 2 years.
Ground flaxseeds: Keep them in the fridge or freezer to protect their healthy fats—toss them if they smell rancid.

Flaxseeds are tiny, but smart preparation makes them mighty.

Bee Loss Crisis: U.S. Faces Worst Die-Off in History, Threatening Food Supply

1 min read | Author - Backyard Vitality

The U.S. beekeeping industry is facing an unprecedented catastrophe. Over the past eight months, hundreds of millions of bees have died, triggering what experts now call the worst bee loss in recorded history.

Blake Shook, a leading beekeeper, has witnessed massive die-offs firsthand across his operations. “I’ve never seen anything like it,” Shook told CBS Saturday Morning. “If this continues, the industry—and our food system—could collapse.”

Scientists are scrambling for answers. Dr. Juliana Rangel, an entomologist at Texas A&M, is researching potential causes, from shifting weather patterns to habitat loss. But so far, no definitive explanation has emerged.

The stakes couldn’t be higher. Honeybees are vital to U.S. agriculture, pollinating 75% of the fruits, vegetables, and nuts we grow—a market worth over $15 billion. Without pollination, crops like almonds would plummet from 2,000–3,000 pounds per acre to just 200.

“There is no almond crop without honeybees,” Shook emphasized.

One of Shook’s businesses now specializes in rebuilding hives wiped out by mass die-offs. The demand is overwhelming. Beekeeping groups warn that up to 25% of commercial operations could be forced to shut down by year’s end.

“I had a call from a friend who went from 20,000 hives to less than 1,000,” Shook said. “He told me, ‘I’m done.’ I’ve had far too many of those heartbreaking calls.”

This isn’t just a beekeeper problem—it’s a national food security crisis. If bee losses continue at this rate, Americans could soon see higher prices, lower crop yields, and limited access to the produce we depend on. The clock is ticking, and the bees are vanishing.

No Fail Houseplants For Every Room in Your House

4 min read | Author - Taylor Ramsey

It’s no secret that we adore houseplants here at Backyard Vitality. They clean the air, lift your mood, and bring a taste of the garden right into your living room. In fact, we believe that house is not a home without a few plants scattered across every empty surface. Sadly, many people are scared to get houseplants because they have a “brown thumb” or just “aren’t good with plants.” This list of no-fail houseplants will finally put those fears to bed, help increase your confidence, and allow you to decorate every room in your home with vibrant living decor.

The No Fail Veggie Anyone Can Grow and How to Do It

5 min read | Author - Susan Patterson

Are you ready to be a successful potato gardener? This versatile starchy tuber is easy to grow and can be cultivated by anyone with great success, even the novice gardener. The best thing of all is that there are endless possibilities when it comes to growing potatoes so everyone can get in on the action.

3 Reasons to Stop Using Peat and What to Use Instead

4 min read | Author - Taylor Ramsey

Peat is a fibrous material made up of partially decomposed plant materials and natural forms in the earth in locations that fulfil particular requirements. For instance, the climate has to be mild (not rising above a certain temperature), stagnant water must be present, and it will only form in anaerobic conditions, which essentially just means the the absence of oxygen. Peat is most commonly found in Russia and Canada.

The Dirty Truth About Your Old Pillow

1 min read | Author - Backyard Vitality

Over time, your once-fluffy pillow loses its shape and support, which can negatively impact your sleep and overall health. According to Dr. Rohrscheib, “A flattened or unsupportive pillow can cause your airway to become partially blocked during sleep.” This may lead to more frequent snoring and can even worsen symptoms of obstructive sleep apnea (OSA), a condition that already disrupts breathing during sleep. If you’ve noticed you’re waking up more tired or snoring louder than usual, your pillow might be the hidden culprit.

Beyond sleep disturbances, your old pillow could also be harming your skin. As it ages, it collects oil, dirt, sweat, dead skin cells, and bacteria—especially if it hasn’t been washed or replaced regularly. Essentially, your pillow becomes a breeding ground for things that don’t belong near your face. No matter how diligent you are with your skincare routine, sleeping on a dirty pillow can undo your hard work, potentially leading to clogged pores, irritation, and persistent breakouts.

So if you’re investing in high-quality skincare but still not seeing the glowing results you expect, it might be time to take a closer look at where you’re laying your head each night. Experts recommend replacing your pillow every 1 to 2 years, and washing your pillowcases weekly, to maintain both better sleep quality and clearer skin. A simple pillow upgrade could go a long way in supporting your health—both inside and out.

Study Finds Just 5 Minutes a Day Can Improve Your Health—Here’s How

1 min read | Author - Backyard Vitality

If you’ve been putting off exercise because of time, here’s good news: just five minutes of daily eccentric exercise can lead to real improvements in strength, flexibility, and even mental health.

A study by researchers at Edith Cowan University (ECU) found that short, home-based workouts focusing on eccentric movements—where muscles lengthen under tension—can deliver noticeable health benefits for people with sedentary lifestyles. Think: slowly lowering into a chair or easing into a push-up.

Over four weeks, participants completed simple exercises like chair squats, reclines, wall push-ups, and heel drops—ten reps each—daily. Despite the minimal time commitment, the results were impressive: better muscle strength, endurance, mobility, and mood.

“Eccentric exercises are not only effective, but accessible,” said Professor Ken Nosaka. “They use your body weight, require no equipment, and can be done anywhere—even spread throughout the day.”

Why It Matters
Sedentary lifestyles are a growing concern. Only 19% of Australian adults meet both aerobic and muscle-strengthening activity guidelines. And as we age, fitness declines—by as much as 1–2% per year after age 30. Regular movement helps reduce the risk of chronic disease, fatigue, and injury, and supports mental well-being.

A Simple Start
While the official recommendation is 150 minutes of exercise per week, that number can feel overwhelming. Starting with five minutes a day makes it manageable—and effective. And according to Professor Nosaka, “Every muscle contraction counts. Start small, and build from there.”

So if you’re short on time, or just starting out, this five-minute strategy could be your stepping stone to a healthier, stronger life.

Thinking of Doing a Juice Fast? Here’s What You Should Know

1 min read | Author - Backyard Vitality

Juice cleanses have become a popular trend, often promoted as a way to “detox” the body and jumpstart weight loss. But before you commit to a few days of sipping only fruit and vegetable juices, it’s important to understand what really happens to your body—and whether the benefits outweigh the risks.

The Pros
Juicing can temporarily increase your intake of vitamins, minerals, and antioxidants. For some, it may feel like a fresh start, especially after periods of overeating or unhealthy habits. Short-term weight loss is also common, though it’s usually water weight and rarely sustainable.

The Risks
Juice cleanses are low in calories and fiber but high in natural sugars, which can cause blood sugar spikes or crashes. This may lead to headaches, fatigue, or dizziness—especially for those with diabetes or other health conditions. Because juices lack fiber, they don’t keep you full, and some packaged versions include “detox” ingredients like laxatives, which can lead to dehydration and electrolyte imbalances. Unpasteurized juices may also carry harmful bacteria.

Long-Term Concerns
Juice fasting can slow metabolism, reduce muscle mass, and encourage disordered eating patterns. Many people regain the lost weight quickly once they return to normal eating. Certain juices, like those made with spinach or beets, can also be high in oxalates, which may contribute to kidney issues if consumed in excess.

A Better Approach
Instead of extreme cleanses, aim for a balanced diet rich in whole foods, fiber, and hydration. Smoothies, anti-inflammatory meals, mindful eating, and regular exercise offer more sustainable, health-supporting results.

Bottom Line
Juice cleanses aren’t a magic fix. Your body already detoxes naturally. If you’re considering one, talk to your healthcare provider—especially if you have an underlying condition.

What Happens to Your Body When You Eat Strawberries Every Day

1 min read | Author - Backyard Vitality

Juicy, vibrant, and delicious—strawberries are more than just a pretty fruit. Packed with antioxidants, fiber, and essential nutrients, eating strawberries daily can unlock a wide range of health benefits for your brain, heart, gut, and beyond.

Eating just two servings of strawberries a day (about 2 cups fresh or 24 grams freeze-dried) has been linked to reduced inflammation, better heart function, and sharper memory. Their deep red hue comes from anthocyanins—potent plant compounds known for their antioxidant and anti-inflammatory powers. These help lower markers of inflammation and boost your body’s defense system.

Love Your Heart
Strawberries are loaded with fiber and antioxidants that support cardiovascular health. Regular consumption has been shown to lower LDL cholesterol, improve blood pressure, and reduce overall inflammation—all crucial for heart health.

Boost Your Brainpower
Want to keep your memory sharp? Strawberries may help. Studies show they support cognitive function and may slow down age-related decline. One study even linked higher strawberry intake to a 34% lower risk of developing Alzheimer’s disease.

Gut Check
Thanks to their fiber and polyphenol content, strawberries can act as natural prebiotics—fueling healthy gut bacteria and supporting digestive health.

Blood Sugar Benefits
Despite their natural sweetness, strawberries have a low glycemic index and may actually improve insulin sensitivity when eaten regularly.

Quick Nutrition Snapshot (1 cup sliced):

Calories: 53
Fiber: 3g
Vitamin C: 97.5mg
Folate: 40mcg
Potassium: 254mg

Caution: People with strawberry allergies or IBS should be mindful of portion sizes. And always wash your berries—strawberries are highly perishable and can carry bacteria.Strawberry Tips: Snack on them fresh, toss into smoothies, top oatmeal, add to salads, or bake into bars. However you enjoy them, your body will thank you.

Are Your Nails Breaking? You Might Need More of This Vitamin

Making Your Own Protein Powder Is Easier (and Cleaner) Than You Think