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Category: Nutrition

Sunshine in a bottle: Vitamin D3

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The Harvard School of Public Health suggests an estimated 1 billion people worldwide have low vitamin D levels, with deficiencies noted across all age and ethnic groups.

You are at risk of missing out on vitamin D from natural sun exposure if you spend most of your time indoors, use topical sunscreens or wear long clothing for religious reasons.

This study from Health Impact News supports an important role for vitamin D in prevention of common respiratory infections, such as colds and the flu. Individuals with common lung diseases, such as asthma or emphysema, may be particularly susceptible to respiratory infections from vitamin D deficiency. Another study, done in Japan, indicated schoolchildren taking 1,200 units of vitamin D per day during winter reduced their risk of contracting the flu by about 40 percent.

Here is a list of vitamin D deficiency symptoms that most people ignore from Healthyway.com.

If for whatever reason you cannot get outdoors, or not frequently enough to receive sufficient UV exposure,consider taking an oral vitamin D3 supplement along with vitamin K2 and magnesium.

I take an excellent Vitamin D3 supplement that provides 2000 IUs of vitamin D3 to battle the effects of Vitamin D deficiency to support my immune system, bone health and mood. It’s the same vitamin D my body produces when exposed to the Sun without exposure to, harmful UV rays.
This combined with my Peak Performance = Optimal health!

Even if you are in good health, I encourage you to have your level tested twice a year by your primary health care provider and think about taking a vitamin D supplement like I do.

 

Low Sodium Foods to promote heart health

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Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. To lower the amount of sodium in your diet, follow these tips when you go food shopping:

  • Choose fresh instead of processed foods when you can.
  • Use the Nutrition Facts label to check the amount of sodium. Look for foods with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high.
  • Look for foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
To preserve your heart and keep pressure in check, get plenty of fruit and vegetables.
  • Any fresh fruits, like apples, oranges, or bananas
  • Any fresh vegetables, like spinach, carrots, or broccoli
  • Frozen vegetables without added sauce
  • Canned vegetables that are low in sodium or have no salt added
  • Low sodium vegetable juice
  • Frozen or dried fruit (unsweetened)
  • Canned fruit (packed in water or 100% juice, not syrup)
Breads, Cereals, and Grains

Compare labels to find products with less sodium. When you cook rice or pasta, don’t add salt.

  • Rice or pasta
  • Unsweetened oatmeal
  • Unsalted popcorn

Tip: If your food comes with a seasoning packet, use only part of the packet. This will lower the amount of sodium in the food.

Meats, Nuts, and Beans

Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.

  • Fish or shellfish
  • Chicken or turkey breast without skin
  • Lean cuts of beef or pork
  • Unsalted nuts and seeds
  • Dried peas and beans
  • Canned beans labeled “no salt added” or “low sodium”
  • Eggs
Dairy Products

Choose fat-free or low-fat milk and yogurt. Be sure to check the label on cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.

  • Fat-free or low-fat (1%) milk
  • Fat-free or low-fat yogurt
  • Low- or reduced-sodium cheese (like natural Swiss cheese)
  • Soymilk with added calcium
Dressings, Oils, and Condiments

When you cook, use ingredients that are low in sodium or have no sodium at all.

  • Unsalted margarine and spreads (soft, tub, or liquid) with no trans fats
  • Vegetable oils (canola, olive, peanut, or sesame)
  • Sodium-free, light mayonnaise and salad dressing
  • Low-sodium or “no salt added” ketchup
  • Vinegar
Seasonings

Try these seasonings instead of salt to flavor your food.

  • Herbs, spices, or salt-free seasoning blends
  • Chopped vegetables, like garlic, onions, and peppers
  • Lemons and limes
  • Ginger
Supplements

Sometimes food alone doesn’t work and we want to avoid a regimen of prescribed medications. So we had supplements to keep high blood pressure away.

  • Grape Seed/Skin Extract
  • We use a super-concentrated, natural extract associated with maintaining healthy blood pressure already in the normal range and also supports healthy endothelial function. The power of nearly 10,000 grapes in every bottle—ProvexCV® Blood Pressure Support.

 

Heart-Healthy Foods to Prolong Your Life

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When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating:

  1. Eat less saturated and trans fat. Stay away from fatty meats, fried foods, cakes, and cookies.
  2. Cut down on sodium (salt). Look for the low-sodium or “no salt added” types of canned soups, vegetables, snack foods, and lunch meats.
  3. Get more fiber. Eat vegetables, fruits, and whole grains to add fiber to your diet.

Take this list with you the next time you go food shopping.

Vegetables and Fruits

Eat a variety of vegetables and fruits. Buy vegetables and fruits that are in season, frozen, or canned.

  • Fresh vegetables such as tomatoes, cabbage, and broccoli
  • Leafy greens for salads, like spinach and kale
  • Canned vegetables low in sodium (salt)
  • Frozen vegetables without added butter or sauces
  • Fresh fruits such as apples, oranges, bananas, pears, and peaches
  • Canned fruit in 100% juice, not syrup
  • Frozen or dried fruit (unsweetened)
Dairy Products

Look for fat-free or low-fat milk products. Or choose soymilk with added calcium.

  • Fat-free or low-fat (1%) milk
  • Fat-free or low-fat yogurt (choose options with less added sugar)
  • Cheese (3 grams of fat or less per serving)
  • Fat-free or low-fat soymilk with calcium
Breads, Cereals, and Grains

For products with more than one ingredient, make sure whole wheat or another whole grain is listed first.

  • 100% whole-wheat bread
  • Whole-grain breakfast cereals like oatmeal
  • Whole grains such as brown or wild rice, barley, and bulgur
  • Whole-wheat or whole-grain pasta
Meat, Beans, Eggs, and Nuts

Choose lean cuts of meat and other foods with protein.

  • Seafood, including fish and shellfish
  • Chicken and turkey breast without skin
  • Pork: leg, shoulder, tenderloin
  • Beef: round, sirloin, tenderloin, extra lean ground beef (at least 93% lean)
  • Beans, lentils, and peas
  • Eggs and egg substitutes
  • Unsalted nuts and seeds
Fats and Oils

Cut back on saturated fat and look for products with no trans fats.

  • Margarine and spreads (soft, tub, or liquid) with no trans fats
  • Vegetable oil (canola, olive, peanut, or sesame)
  • Non-stick cooking spray
  • Light mayonnaise
  • Salad dressings that are oil based instead of creamy
Daily Supplements

For most people, diet and exercise aren’t enough to deliver optimal heart health. That’s why we use proven, natural solutions yo address six controllable factors for optimal heart health.

  • Omega-3s are good fats—polyunsaturated fats—that are derived from fish, nuts, and seeds. Our favorite is Crème Delight®— Peach Mango Tango with 1,080mg of research-proven EPA/DHA essential fatty acids, this supplement provides daily support for eye, heart, and brain health–in a flavor the whole family loves.
  • Mom used to give us cod-liver oil every morning especially in winter to help us avoid flu and keep us healthy. The taste was not a favorite and we weren’t enamored of it. Today we use Vitality Coldwater Omega-3® a pure, concentrated DHA and EPA Omega-3’s for superior cardiovascular and brain health benefits. Two soft gels include the research-recommended dose with no fishy aftertaste.  
  • CardiOmega EPA®— with 1,000 mg of EPA plus 100 mg DHA this supplement is designed to support high levels of activity, since we’ve become serious about fitness and getting to a healthy weight, we find this helps promote rapid recovery and reduce activity-induced inflammation all while protecting our heart. 

Take care of your heart, it’s the only one you have!

Whole Grains & High Fiber

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In this society that is possessed with health and healthy weight, and that is a good thing, many have chosen to increase their consumption of whole grains and high in fiber foods.

Whole grains are high in nutrients and when you eat them, you just feel good. That’s not surprising since they are not only high in vitamins, they contain a good amount of essential minerals, like zinc, iron, magnesium, and manganese, as well.

But, as the article I have included below, points out there are great differences between whole grains and refined grains, even when enriched. There are many choices when selecting your whole grains and, in most cases, there are a variety of preparations, which will allow you to add interest to your menu.

In addition to delicious variations you will be able to concoct that will make your fare delicious, you will be adding great benefits to increase your health and prevent or protect against many maladies that plague our contemporary, fast-paced lives.

Whole grains (and high fiber) will reduce your risks from heart disease, stroke, and obesity. If you are going to increase your intake of whole grains you may want to consider some supplementation to assure that your diet is balanced and truly healthy.

www.healthline.com/nutrition/9-benefits-of-whole-grains

 

Keep Your Heart Healthy

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Take steps today to lower your risk of heart disease. Heart disease is the leading cause of death for both men and women in the United States.

To help prevent heart disease, you can:

  • Eat healthy.
  • Get active.
  • Stay at a healthy weight.
  • Quit smoking and stay away from secondhand smoke.
  • Control your cholesterol (“koh-LEHS-tuh-rahl”) and blood pressure.
  • If you drink alcohol, drink only in moderation.
  • Manage stress.

Everyone is at risk for heart disease. But you are at higher risk for heart disease if you:

  • Have high cholesterol or high blood pressure
  • Smoke
  • Are overweight or obese
  • Don’t get enough physical activity
  • Don’t eat a healthy diet

Your age and family history also affect your risk for heart disease. Your risk is higher if:

  • You are a woman over age 55
  • You are a man over age 45
  • Your father or brother had heart disease before age 55
  • Your mother or sister had heart disease before age 65

But the good news is there’s a lot you can do to prevent heart disease. Throughout National Heart month we will be sharing healthy heart tips and stories.

 

Do you Get Enough Calcium?

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Since you were a kid, your mom has been telling you, “Drink your milk. You need the calcium.”  It’s true. You need calcium for strong bones and teeth.

Everyone needs calcium, but it’s especially important for women and girls. Many people, including most women, don’t get enough calcium.

  • Calcium is essential for optimal bone health
  • Calcium helps with proper muscle contraction
  • Calcium is critical to nerve function

Calcium can help prevent Osteoporosis, which makes your bones fragile and more likely to break. Some people don’t know they have it until they break a bone. One in 3 women and 1 in 5 men over the age of 50 will break a bone because of osteoporosis. Calcium helps to keep your bones strong and less likely to break.

Protect your bones – get plenty of calcium every day.
Women:
  • If you are age 19 to 50, get 1,000 mg (milligrams) of calcium every day.
  • If you are age 51 or older, get 1,200 mg of calcium every day.
Men:
  • If you are ages 19 to 70, get 1,000 mg of calcium every day.
  • If you are age 71 or older, get 1,200 mg of calcium every day.
Kids:
  • Kids ages 9 to 18 need 1,300 mg of calcium every day.
How can you get enough calcium?

There are 2 easy ways to get your calcium.

1. Eat foods with calcium every day.

But, did you know milk is not the only source of calcium? Calcium is also found in vegetables like kale, most nuts and in the following foods:

  • Fat-free or low-fat (1%) milk, yogurt, and cheese
  • Soymilk with added calcium
  • Broccoli and dark green leafy vegetables
  • Tofu with added calcium
  • Orange juice with added calcium

For more ideas, check out this list of foods that are high in calcium.

2. Take a calcium pill every day.

You can take a multivitamin or a pill that has calcium. We like Vitality Calcium Complete. It contains four sources of calcium for timed release replenishment plus magnesium and Vitamin D to help maintain healthy bones and teeth. Plus, it’s powered by Oligo® for maximum mineral absorption.

Recent studies have shown that the benefits of calcium and Vitamin D extend far beyond strong teeth and bones. Vitality Calcium Complete goes above and beyond “daily minimum values” to deliver the optimal amounts of minerals from the best possible sources. Calcium is essential to optimal bone health as well as the proper function of the heart and nerves. But without Vitamin D3, calcium is very difficult for the body to absorb. Absorption isn’t the only difficulty. Once it’s in the body, calcium can remain in the bloodstream unless there is enough vitamin K2 to direct it to your bones and teeth for proper storage. To maximize the benefits of Vitality Calcium Complete, we pair it with Vitamins K2-D3.

Talk to your doctor before you start taking extra calcium.

Check food labels.

nutrition label highlighting percent daily value of calciumThe Daily Value (DV) on a food label tells you the amount of a nutrient (like calcium) that’s in a serving of the food. Foods that have at least 20% DV of calcium are excellent choices. Foods with at least 10% DV of calcium are good, too.

For example:

  • A cup of fat-free milk has about 300 mg of calcium, or 30% DV.
  • Some kinds of breakfast cereal have 600 mg of calcium per serving, or 60% DV.
If you take a calcium pill, make it easy to remember.
  • Take it at the same time every day. For example, take it when you brush your teeth before bed.
  • Leave the pill bottle out where you will see it, like on the kitchen counter or by the bathroom sink.
Get enough vitamin D.

Vitamin D helps your body absorb (take in) calcium. Your body makes vitamin D when you are out in the sun. You can also get vitamin D from:

  • Salmon and tuna
  • Milk with added vitamin D
  • Some breakfast cereals, yogurt, and juices with added vitamin D
  • Mushrooms
  • Vitamin D pills

Talk to your doctor before taking vitamin D pills.

Eat healthy.

Along with eating foods high in calcium or taking a calcium pill, it’s important to eat other healthy foods– like vegetables, fruits, whole grains, and foods with protein.

Do you get enough Folic Acid?

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 Women of childbearing age (typically ages 11 to 49) need 400 to 800 micrograms (mcg) of folic acid every day. Folic acid is found in vitamins and foods like breakfast cereal or bread that have folic acid added.

Everyone needs folic acid, but it’s especially important for women who are pregnant or who may become pregnant. Folic acid is a vitamin that can prevent birth defects. If you are pregnant or breastfeeding, your doctor can help you figure out how much folic acid is right for you. You may need more than 400 mcg folic acid if you have a health condition or are taking certain medicines.

Getting enough folic acid is important even when you aren’t planning to get pregnant. It’s needed during the first few weeks of pregnancy, often before a woman knows she’s pregnant.

How can I get enough folic acid?
Getting enough folic acid every day is easy. You can eat foods like breakfast cereal or bread that have folic acid added. Or you can take a vitamin with folic acid.

Look for breakfast cereal with folic acid.
Check the Nutrition Facts label on the side of the box to see how much folic acid the cereal has. Choose cereal that has 100% DV (Daily Value) of folic acid.

Take a vitamin with folic acid.
You can take a multivitamin or a small pill that has only folic acid. Vitamins and folic acid pills can be found at most pharmacies and grocery stores. We like Vitality Multivitamin and Mineral—it’s formulated with 24 essential nutrients and 200% DV. It comes in formulations for women, men, prenatal and 50+.

 It’s easy to get the folic acid you need. Just eat a bowl of cereal with 100% DV of folic acid – or take a vitamin – every day.

Check the label.
nutrition label with folic acid highlightedWhen you are at the grocery store, look for foods with folic acid in them. Choose cereal that has 100% DV of folic acid.

Folic acid is also in foods like enriched breads, pastas, and other foods made with grains. Check the Nutrition Facts label.

If you buy vitamins, be sure to check the label for folic acid. This label shows a vitamin with 100% DV of folic acid.

 

If you take a vitamin, make it easy to remember.

  • Take it at the same time every day. For example, take it when you brush your teeth in the morning or when you eat breakfast.
  • Leave the vitamin bottle somewhere you will notice it every day, like on the kitchen counter.

Eat healthy.
Eating healthy means getting plenty of vegetables, fruits, whole grains, and foods with protein. A healthy diet also includes foods with folate (a different type of folic acid).

In addition to eating cereal that has 100% DV of folic acid or taking a vitamin, it’s important for women to eat foods with folate, such as:

  • Spinach and other leafy greens
  • Asparagus
  • Oranges and orange juice
  • Beans and peas
Table 2: Selected Food Sources of Folate and Folic Acid [7]
Food mcg DFE
per serving		 Percent DV*
Beef liver, braised, 3 ounces 215 54
Spinach, boiled, ½ cup 131 33
Black-eyed peas (cowpeas), boiled, ½ cup 105 26
Breakfast cereals, fortified with 25% of the DV† 100 25
Rice, white, medium-grain, cooked, ½ cup† 90 23
Asparagus, boiled, 4 spears 89 22
Spaghetti, cooked, enriched, ½ cup† 83 21
Brussels sprouts, frozen, boiled, ½ cup 78 20
Lettuce, romaine, shredded, 1 cup 64 16
Avocado, raw, sliced, ½ cup 59 15
Spinach, raw, 1 cup 58 15
Broccoli, chopped, frozen, cooked, ½ cup 52 13
Mustard greens, chopped, frozen, boiled, ½ cup 52 13
Green peas, frozen, boiled, ½ cup 47 12
Kidney beans, canned, ½ cup 46 12
Bread, white, 1 slice† 43 11
Peanuts, dry roasted, 1 ounce 41 10
Wheat germ, 2 tablespoons 40 10
Tomato juice, canned, ¾ cup 36 9
Crab, Dungeness, 3 ounces 36 9
Orange juice, ¾ cup 35 9
Turnip greens, frozen, boiled, ½ cup 32 8
Orange, fresh, 1 small 29 7
Papaya, raw, cubed, ½ cup 27 7
Banana, 1 medium 24 6
Yeast, baker’s, ¼ teaspoon 23 6
Egg, whole, hard-boiled, 1 large 22 6
Vegetarian baked beans, canned, ½ cup 15 4
Cantaloupe, raw, 1 wedge 14 4
Fish, halibut, cooked, 3 ounces 12 3
Milk, 1% fat, 1 cup 12 3
Ground beef, 85% lean, cooked, 3 ounces 7 2
Chicken breast, roasted, ½ breast 3 1
* DV = Daily Value. The FDA developed DVs to help consumers compare the nutrient contents of products within the context of a total diet. The DV for folate is 400 mcg for adults and children aged 4 and older. However, the FDA does not require food labels to list folate content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.
† Fortified with folic acid as part of the folate fortification program.

Check out this list of foods with folate.

Central Body Fat

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Fat, no matter where it is in your body, is not something that any of us desire. We diet. We exercise. It doesn’t seem to go anywhere. There are essentially two types of fat: Subcutaneous fat, the fat that can collect anywhere on the body. It is the “soft”, “pinchable” fat and visceral fat that is hard and usually appears as central body fat (right at the belly-line).

While there are indeed dangers to subcutaneous fat, it does not present the same level or volume of risk that visceral fat does. This article from Dr. Axe’ Food Is Medicine, focuses on the dangers of visceral fat, why it is so risky and the things you can do to get rid of it.

In general, what makes visceral fat so dangerous is that it collects around the organs. Certain types of body fat are really inflammatory diseases of their own. Visceral fat is excess intra-abdominal adipose tissue accumulation. It is deep fat that is stored deep under the skin, deeper than subcutaneous fat.

As this article clarifies, visceral fat is linked to many diseases, like cancer and coronary disease. It is by itself toxic and provokes the inflammatory pathways. It develops when communication between the brain and other major organs (the brain/body connection) begin to break down at its’ core are your blood sugar levels.

Increased inflammation, higher diabetes risk, difficulty in losing weight in general, higher risks of heart disease and stroke, dementia, depression and mood swings are just some of the consequences of excess visceral fat. The causes are overwhelmingly increased glucose in our bloodstreams. Controlling glucose is, therefore, the key to avoiding those consequences.

I take a supplement each day that controls the spikes in insulin and therefore the glucose that produces these and other problems. My company has developed and manufactures many high quality and affordable products that have helped me make the kind of adjustments in my lifestyle to keep it healthy and high energy.

Let’s Connect..

Barbara Hay
732.233.6541
hayseeds@me.com
My Website

ESSENTIAL OILS AND SMOKING CESSATION

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BULLETIN: Trying to quit smoking is difficult. This isn’t a stocking statement (particularly to those who are smokers). If you are a smoker, who finds it counterintuitive to use nicotine therapy to accomplish the task of being smoke/tobacco free, I have some alternative suggestions.

Your diet can influence your success in quitting smoking. A diet rich in fruits and vegetables can not only aid in keeping off the weight which often accompanies smoking cessation, it also triggers brain endorphins to improve attitudes of “grumpiness” that can result from quitting the habit.

Another way to produce those endorphins is through exercise, and it helps with keep the potential weight gain at bay. Often, meditation can help with the multiple symptoms that a cessation regime can produce. Upping your consumption of water and herbal teas has also shown some positive results.

Essential Oils are another tool in the quitting smoking arsenal in fact, the attached article explains several combinations of certain essential oils that work to reduce cravings. They can be inhaled from the bottle or sniffed from a tissue or cotton square or diffused into your environment. Some of the essential oils that have proven successful are clove; clary sage; basil; and marjoram. But the list doesn’t stop there: rose; bergamot; lavender; ylang-ylang; patchouli and a wide variety of citrus oils (think lime; grapefruit; orange and lemon) have also shown success at stimulating, relaxing, relieving lethargy and irritability and agitation.

If you find the side effects and disclaimers that are attached to the nicotine based remedies, unacceptable, you may want to consider some of these alternatives to break your physical and psychological addiction to tobacco and tobacco products.

Of course, the quality and freshness of the essential oils make a big difference in their efficacy. I am associated with a company that manufactures some of the purest (and most affordable) essential oils available. The benefits of being successful in your quest to quit can add years and years to your life. Is it worth it?

EYES AND NUTRITION

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It’s not necessary to point out how important your eyes are to the quality of your life. They are your windows to the world—without good vision reading is difficult; your favorite television shows provide diminished satisfaction and hobbies become less enjoyable. 

As you’ll see in the attached bulletin from All About Vision, nutrition plays a large part in your overall eye health. The prevention of macular and lens degeneration and conditions causing “dry eye” become more and more necessary as our eyes mature. 

There are things that you can do now to slow down and possibly reverse some of the risks associated with your vision. A proper diet can provide some of the protection you need to preserve your valuable sight. Antioxidants and other important nutrients can help reduce sight-robbing conditions and disease. An open relationship with your ophthalmologist can help you avoid some of the risks can help you identify the proper levels of vision supplements you can be taking to make up for the nutrients that you may be missing in your diet.  

Things like beta-carotene, bioflavonoids, lutiein, zeaxanthin, omega-3 fatty acids, selenium, vitamin A, vitamin C, vitamin E, and zinc are some of the nutrients you should be aware of that should be included in your diet and supplements that you are taking daily. In general, include at least two servings of fish and plenty of colorful fruits and vegetables in your diet.

You will likely find that is often difficult to get all of what you need through diet alone. That is why I use supplementation of a highly pure and effective line of vision directed vitamins and minerals to assure my good ocular health.

http://www.allaboutvision.com/nutrition/nutrition_summary.htm