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Posts tagged ‘fitness’

Nutrition for Student/Child Athlete.

Before any game an athlete needs to prepare.

Uniform? Shoes? Water bottle? Let’s go!

But more should happen long before leaving for the game.

Any athlete knows he needs to fuel his body. This is essential to deliver the sports response he has practiced for. Your athlete may remember all the plays. But is his body able to deliver?

Let’s start with Nutrition for Child Athletes:

The meals the day before do count. The body is not functioning only on today’s foods. It is also using what you fed it yesterday.

So how was yesterday’s meals? Yes, a good athlete will always start with yesterday’s meals. Just thinking you can “fuel up” in the morning does not work.

Make a good meal for everyone. Include the Food Rainbow and also good Carbs at every meal. Start by just thinking colors: Make your dinner plate colorful. Go for the basic colors.

Food Rainbow

Remember years ago how schools taught about the Food Rainbow? Choose something from each color group for your meals. This ensures that your body has a good foundation to work with.

I like to serve a fresh vegetable: slice tomato or raw carrot. Include in the main portion something yellow and dark green: peas and corn? As for dessert: sliced fruit or a fruit bowl: Some grapes and a sliced orange. Think color when you put your meal together.

There are many good reasons for this coloration. Not only does it make eating more attractive (we all eat with our eyes!), it is nutritious.

We should always try to eat from every color spectrum throughout the day.

There are other reasons for the colors to be important.

The importance of the colors in our foods:

What do the colors bring to our plate?

Reds: such as tomatoes, strawberries, and red beans contain vitamin C and vitamin A. They also contain potassium and antioxidants.

What are antioxidants: Antioxidants are compounds that neutralize free radicals. Free radicals are unstable molecules that can damage cell membranes and other structures. A diet rich in antioxidants can help prevent diseases, such as common colds or this winter’s flu.

Yellow or Orange: include carrots, peaches, squash and pineapple. All loaded with vitamins C and A, and potassium. These vitamins help enhance vision.

White: Mushrooms, bananas, onions, leeks, cauliflower are good for your heart and help control cholesterol. Cholesterol is also important for children as children are becoming heavier in weight.

Green: are dark green leafy vegetables: spinach, broccoli, brussel sprouts are good choices. Green vegetables also help maintain vision health, strong bones and teeth. Green means lots of Vitamin K which aids in blood clotting process. These vegetables also contain potassium. Other green vegetables: avacado, green beans, pears, cucumbers, apples, Romaine lettuce, honeydew melon, celery and green grapes.

Leeks and cauliflower make a great soup!

Blue/purple: are many fruits and vegetables that can get overlooked. These include cranberries, purple grapes, raisins, and eggplant. Also beets, plums, black berries and blueberries. All of these help the urinary tract stay health. The encourage good memory functions and promote healthy aging.

Blue/purples fruits and vegetables is the food group often omitted. The health benefits of this group should be a part of our daily diet as much as an apple or a banana.

Try to choose foods high in fiber as they will give greater food satisfaction.

Fresh is always better than cooked. Try not to use a lot of oil or fry. Steaming or grilling is the best. When you boil vegetables, you leach out nutrients. Pouring out the water, also pours out nutrition. (Perhaps save the water for a soup base.)

If you can’t get fresh fruits or vegetables, frozen does work. Most fruits and vegetables are flash-frozen where they are picked to keep nutrition.

Eat dried fruits in moderation. And if you are counting calories, go for smaller pieces of fruits as dried fruits can be higher in calories.

Eating the rainbow each day gives our body any needed nutrients to fuel the day and the day after.

Is there a Carbohydrate wheel?

A great athlete will start by eating nutritionally good the day before the game! Just eating a good breakfast is no guarantee of good performance.

Good performance starts before the day of the game. When an athlete is “is season,” they need to be eating well every day.

An athlete’s dinner should include the suggestions shown above on the plate.

Good carbs are: whole wheat minimally processed breads, rice, pasta, and starchy vegetables (peas, potatoes, yams, squash, red beans).

It is common for HS football teams to have a spaghetti night the day before a game.

Why all this talk about nutrition when I started with student athletes?

You don’t have to be playing a sport to know the importance of every day nutrition. We do get a lot from our foods. Just not as much as Mom and Dad or Grandparents did.

We have talked about nutrient loss in our soil. Fortify yourself with foods rich in good nutrition. However also add a multiple vitamin supplement. This is especially important if you are out with people or in crowds.

Crowds like to share. Parents and families and friends are in the audience. The bleachers can be full. And everyone is cheering and having a great time! And they are also sharing whatever their body is working on.

Be ready for the assault. Make the nutrition for your athlete important for the whole family.

Foods the day of the game are important for your athlete.

Back to the subject:

If you want to help your child do well during the game, start with a good breakfast.

Prepare a meal that has good hydration, and plenty of complex carbohydrates. A baked potato is a good start. Add some butter. Or a serving of rice and beans with perhaps an egg scrambled in. Add some onions or leeks? This is where a whole fruit juice is good. Hydration is important.

Don’t forget Oatmeal with fruit. Oatmeal is a great complex carbohydrate.

Carbohydrates are fuel for the game.

Forget the sausage and bacon and eggs. Fats are hard to digest and can create problems during activity. Focus on good carbohydrates. If you are not certain which ones, let’s chat!

Make certain your athlete has good hydration.

Start hydration hours before they get to the game. An athlete should have at least 2 glasses of water 2-3 hours before the game.

Consider an electrolyte drink. I recommend Shaklee’s Performance. It was designed for NASA, not a football team. It still ranks as the best drink and is used by high performance athletes around the world.

Monitor the color of your child’s urine. It should be a pale yellow. Dark yellow means the child is a bit dehydrated. More hydration is needed.

When an athlete is dehydrated, their face can get very red and is usually is not a cause for concern. If the flushed skin occurs along with other symptoms, such as confusion, it could indicate a heat-related illness. Difficulty breathing or exhaustion might also suggest heatstroke or heat exhaustion. Pay attention to your child’s breathing when their face is flushed.

During the game hydration is important too. A good sports drink will help with balance. It contains three basic components: fluid, carbohydrates (otherwise known as sugar), and electrolytes (usually sodium and potassium). It does not need vitamins or antioxidants. The body only is looking to regain balance of fluids.

Water does not help other than being just a fluid.

During a game, it’s recommended to drink fluids every 15-20 minutes. Take in around 4-8 ounces of water or a sports drink each time.

Fluid intake depends on the intensity of the activity and the climate they are playing in. For longer games, consider a sports drink to replenish electrolytes lost through sweat.  Offer a sports drink when the playing area is quite warm.

Teach your child to listen to their body:. As a parent, you should be watching your child for signs of thirst. Don’t wait until your child is very thirsty to drink, as that indicates dehydration is already setting in. Watch that they drink every chance that is available.

Be aware of your child’s needs. Don’t let them “hit the wall.”

In sports, “hitting the wall” occurs when an athlete suddenly becomes fatigued. The exhaustion happens due to depleted carbohydrate stores. If the athlete had started with a sound breakfast, this would not happen.

And many times it is in school sports. This means the athlete ran out of “gas” or not enough carbohydrates to fuel his body.

It is quite tough on the body. A proper recovery should happen after this. (Start the day with a good carbohydrate load: good fibers, good wheats, little sugars.)

After the game: Recovery is very important.

And be certain to follow the game with a recovery drink, Performance/hydation sports drink. I suggest to have a Recovery drink available in the car for when the game is over.

Recovery is just as important as getting ready for the game.

Even though “game day” is over, a good athlete is always preparing for the next game. The athlete needs to eat healthy all season. Keep hydration up. Be aware of your child athletes’s hydration levels. Don’t wait until a dry mouth. Drink before that.

If you want a personalized plan for your athletic child, I’ll be glad to work with you.

https://www.maryjessen.com

References:

https://foodinsight.org./eat a rainbow

Category:

Health and Wellness

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Kickstart Your Day: The Importance of Breakfast

Start your engine! Breakfast energizes your sleeping body. Breakfast starts your engine!

You have gone without food or water for at least 10-12 hours. Your body is dry and craving fluids too. There is no gas for that engine to run on.

Your inner body has constant need. It is like an engine that needs a constant flow of fuel. It is your metabolism, a chemical process, that demands energy. Your metabolism is always active. It breathes, circulates blood, digests foods, grows and repairs cells. It manages hormone levels and regulates your body temperature. It takes place inside you as your body converts foods and drinks into energy. This process looks for an energy source first thing upon rising.,

Think of your body as that fancy car above. We know that car needs good fuel to run efficiently. We know it needs fluids too.

Your well is dry. Your fuel tank is empty.

Breakfast kickstarts this engine into motion. Start with a good glass of good water.

Ever feel you just can’t get started in the morning? Seem to drag yourself out of bed? Can’t seem to get going?

Well its because you are low on fuel. Your engine is running on fumes! It’s choking and sputtering! It’s looking for the “pit stop.”

Breakfast is where you fuel your engine, and start to burn calories/fuel throughout the day. This important meal helps you focus and have enough energy to do your daily tasks.

Breakfast also helps lower bad LDL cholesterol. It reduces the chances of getting diabetes and heart disease. The first meal of the day, Breakfast, actually helps you not gain weight.

Your metabolism is like a fine tuned engine. Breakfast is the best time to “increase” your metabolism. This is when you boost the fine running of your engine. Give your body enough fuel that it runs smoothly all day, and is not dragging or running on idle.

When you skip breakfast, your body reads that as it then needs to conserve rather than burn any incoming calories. Conserve! Your body goes into a slower mode of energy. You are drifting to that pit stop! You’ve got things to do and places to go! Your body needs fuel!

And as that engine slows down, you begin to look for fuel. That’s when that donut, that you would normally pass up, looks so good!

People who skip breakfast, eating fewer calories, creating smaller meals, eating less during the day, actually gain weight. Your metabolism is in a conservation mode.

Sounds strange, but true.

The less you give your engine, the more it will try to conserve. It Has to keep running. If you don’t feed it, it goes into “idle,” and your metabolism, that burns calories, slows down.

We want it to be in an active “burning” mode. You need to add some good carbs/fuel to that “pit-stop-breakfast.”

(Your body’s energy source is from glucose. Glucose is broken down from the good carbs you eat. The body stores glucose for energy as good fat. Some of this glucose is stored as glycogen in your liver, and smaller amounts in your muscles.)

It is during the night that your engine goes to idle, using stored fuel for maintenance work. During times of not eating, or going without foods for 12 hours or more, your glycogen stores are low. Your liver releases glycogen as glucose to keep blood sugars low.

Once your glycogen stores are used up (no food coming in), your body looks elsewhere. And energy levels dip. This can be why it is hard to get out of bed. Your engine is sputtering.

As you watch your fuel gauge, learn how to keep better energy levels for yourself. This practice restores your glycogen storage as needed and keeps your metabolism UP during the day. And all starting from a good breakfast.

What are we choosing for your first meal of the day?

Do you start with cereal?

Do you start with eggs and toast?

Or perhaps you are starting with Eggo Waffles?

Eggo Waffles are not good energy sources. Neither are Pop Tarts. The nutrition in them is minimal for good energy. They are meant to be a cookie or a dessert. The sugar content is too high for breakfast.

What is your normal breakfast?

Is your normal breakfast a bowl of boxed cereal? Are you looking at breakfast as a meal, or just a pit stop on the way out the door? Are you chugging down a bowl of cereal as you are running out the door?

It’s ok to choose boxed cereal, if you are choosing one without a lot of sugar added. Look also for fiber. This is a great time to add fiber to your diet. It slows down digestion, giving your body longer lasting needed energy.

Aim for boxed cereals that contain no more than four to six grams of sugar per serving. This amount is about one to one and a half teaspoons of sugar. When I think 1 and 1/2 teaspoons of sugar I think that’s a lot, especially on an empty stomach. Unfortunately, the above cereals are high in sugars.

Be careful of the sugar content. Sucralose “This artificial sweetener substitute of sugar can be about 600 times sweeter than sugar concentrate. Some regulatory agencies have stated that it’s safe for consumption. However, some studies have suggested that it may affect health negatively.

Sucralose, aspertame, or any other artificial sugars does more harm than good, especially for that young child. Be certain to read the label on the box. Look for cereals with natural sugars, or minimal sugars.
Artificial sugars can be 200 to 700 times sweeter than table sugar.

Oddly enough, Rice Krispies, (which always seems to be full of air! Isn’t the slogan: snap, crackle, and pop?) by itself has 9 grams of sugar. Imagine the count with marshmallows!

Artificial sweeteners don’t contain calories or good sugar. This can be an analogy to poor fuel for that high performance engine. Poor fuel for your personal “engine” lacks beneficial nutrients like vitamins, fiber, minerals, or antioxidants. All sweeteners do is over-rev your engine. And we know what that can do to our beautiful, expensive car. Imagine it in your body.

Sweeteners like fruit juice, honey, molasses and maple syrup contain natural sugar and have some nutritional benefits. Fruit has fiber, vitamins and antioxidants. Even raw honey and maple syrup can contain antioxidants and minerals like iron, zinc, calcium and potassium. Raw, natural, local honey is very good for you. Look at breakfast with a need for good fuel for the day.

How can I child sit still in class today after indulging in a high sugar breakfast? The average breakfast boxed cereal has TWO teaspoons of sugar in a serving. Does your boy eat one or two servings? Growing boys seem to eat more than one bowl many times. That’s a lot of sugar.

Consumer Reports rates the best breakfast cereals. The cereals rated highly include Nature’s Path Organic Heritage Flakes and Post Grape-Nuts Flakes. General Mills Cheerios and Post Great Grains Raisins, Dates & Pecans are also among them. General Mills Total is one of them.

One Degree Organic Foods Sprouted Ancient Maize Flakes is another. General Mills Wheaties is also highly rated. Kind Honey Almond is included. Post Grape-Nuts Original and Barbara’s Multigrain Spoonfuls Original are listed too.

Adding fruit to make the cereal bowl makes the cereal sweeter, the milk sweeter, and more nutritious. Cooking oatmeal in the microwave can open the door to fun. Oatmeal with applesauce, cinnamon, and nuts will taste like a cake! But this kind of “cake” will do great things to your personal engine.

What’s the point?

We decided that there is great importance with eating Breakfast.

Cereal for breakfast is fast and quite common. But what is the nutrition value in that bowl of cold cereal? Will it help your kiddo to sit still and learn? Have you given his body a source of good “brain-power?” Remember poor fuel will make an engine stall, or stop, or sputter.

Creating a good breakfast can be simple. Start with a scrambled or fried egg. Add a couple of cherry tomatoes or perhaps a bit of last night’s vegetables. Raw vegetables are allowed at breakfast! And don’t forget the fibers of fruit. A couple carrots alongside scrambled eggs is a winner. Not only does it add colors, but great nutrition.

What about English Muffins and eggs? These can be made ahead to pop into your microwave. (You can scramble eggs on the weekend, cut into squares, freeze flat, and add to your muffin.)

Ten reasons why breakfast is so important:

  • Improves Concentration and Focus. …
  • Helps Lift Your Mood. …
  • Helps Manage Your Appetite. …
  • Helps Your Heart. …
  • Improves Academic Performance. …
  • Aids in Weight Management. …
  • Helps Pregnant Moms Meet Nutritional Needs. …
  • Boosts Your Immune System.
  • For many people it is also the time for milk! Don’t forget the milk. Even adults need calcium.
  • A glass of milk and some fruit is a sure win!
  • Calcium is important. If you can’t afford the bottle or box of milk, mix it 1/2 and 1/2 with dehydrated milk. Chill well and your family won’t notice the difference.
  • Your body needs calcium. Calcium is needed for growing bones, and for aging bones. Water or coffee or even tea does not make it, unless you add a generous amount of milk. No sugar.

Breakfast actually starts your metabolism. It energizes our body. We are concerned about our metabolism and find it difficult to lose weight. Why would you lose the ability to jump start your metabolism? Isn’t a faster metabolism what we want such that we can burn more calories?

You can also start with a good fiber cereal. Oatmeal? There are several different kinds: Steel Cut Oats are my favorite. Don’t buy the ready to serve packets. Too much sugar. You can make it just the same by buying quick cooking oats and cooking right in the bowl. Add milk. Add fruit. (Fruit cups with natural sugar) and you are good to go!

Different fruits will give the cereal different tastes. You can also add cocoa to the cereal. Just enough to make the cereal brown. Add strawberries!

So much better than the packet mix of Quaker Oats Strawberry Oatmeal. Some packets can carry 10-17 grams of sugar! or 4 teaspoons of sugar! Adding fruits is a good way to add taste and sweetness to quick cooking oats.

How about adding nuts and pure maple syrup? Strawberries and blueberries? All created in one bowl. (cheaper than by package) And with much more nutrition.

What are the suggestions for a fast and easy breakfast? Breakfast should give our kiddos learning power. Our school kiddos should also be able to sit still to learn.

You might be thinking: I don’t have time in the morning to serve everyone eggs and waffles. I can’t mange to cook sausage, eggs, toast, juice,or cereal. I have to get myself to work! My family is on the fly in the morning. We won’t have time to sit for breakfast. Preparing a big breakfast is not possible! (Oh I remember those days!)

Consider adding a Shake/supplement to your daily meals.

For my breakfast, I’m looking at protein/soy/plant-based shakes. I want the protein and fiber that I can easily digest. I did my research. I liked what I found, and what the nutrition values are. The one I chose is made from natural ingredients, not synthetic ingredients. I like that the one I chose is safe from harmful additives. And it is in a dissolvable powder.

If the shake has fiber, it has good energy/carbs for my body to work with. Proteins, plus Carbs are what I’m looking look for.

Your choice is up to you. Do your research!

You research your car. You researched for your home.

Why aren’t you researching for your health? Take the time to go on line and look for what is available.

When looking at protein shakes, choose a company that guarantees it’s products to be pure. Choose a company that offers a money-back guarantee if you don’t like it. This applies even after you have consumed the bottle.

Don’t do the research in the grocery aisle. Look it up ahead of time. Know what you are buying before you get to the store.

Don’t choose the shake on sale at Cosco or Walmart. Check it out first.

Does it have what you really want? And has it had any recalls? Do Olympic athletes drink it? Olympic athletes need to be chemically pure. Good question.

I choose Shaklee Corporation for all of the above.prescriptions. I researched and I like what I found.

I like that the Shaklee Company fuels the “stars.” I’m not talking paid movie stars. I’m talking Olympic athletes, and even the far-flung stars of NASA: astronauts. These athletes’ lives depend on good nutrition.

I’m adding a Shaklee Life Shake for my breakfast. I start the day with a shake, and some fruit. If I’m super hungry, I might add a slice of whole grain toast with peanut butter. I do this if I know the morning will be busy and with a lot of movement. Be conscious of good carbs. No white bread. Look for a good whole wheat bread. Maybe even with nuts and whole grains.

The shake shown is with Pumpkin Life Shake, with whipped cream and cinnamon on top! What a great start to the day! That will definitely start your day smiling!

You can add Chocolate Life Shake or Cafe Latte Life Shake to coffee at lunch. And enjoy some fruit and veggies.

I made a decision for myself and my family.

I don’t have the time. A shake seems to fit the time frame. I can add the contents together even the night before.

Then in the morning, add milk, or if Shaklee, even water works, and blend. (water does diminish some nutrients; we’ve done this when we were traveling and milk was not available.

I really like the Cafe Latte shake and it tastes great in my coffee! Or this fall, add the Salted Caramel. No need for creamers. I’m betting you will agree that is one Terrific Coffee/shake to take with you. (And a lot cheaper and better for you than Starbucks, who only adds sugars.)

I hope this leaves you with great Breakfast ideas. I know for myself, somedays it is hard to “think” a breakfast meal. My thoughts are to make it easy to fix and serve. And minimal clean up! And to prepare something that me and my family would really like to eat or drink.

What are you choosing for your Breakfast?

Breakfast is an important meal. This is the meal that jumpstart your metabolism. This is the time to get your metabolism running on High. Don’t skip that important pitstop. Don’t skip this very important meal.

You plan for other meals. Plan for the most important one meal of the day. If you would like some help planning, I am here to help.

What you choose today will walk with you throughout the day. It will keep your engine running smoothly.

Get that motor running on Efficient! Choose Health. Start the day with a Good Breakfast: Every day.

ps: Can you tell I live in Indianapolis!

If you are interested in the Shaklee Life Shake products, check them out through my Wellness.MaryJessen website. The connection is below.

REFERENCES:

https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast

https://www.webmd.com/food-recipes/breakfast-lose-weight

https://www.mynetdiary.com/food/calories-in-homemade-plain-waffles-oz-18367-0.html

https://my.clevelandclinic.org/health/body/21893-metabolism

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements

https://wellness.maryjessen.com

Category:

Health and Wellness, Needed nutrients, Wellness suggestions

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Autumn: A Time for Reset, Rejuvenation and Fun!

WHEN THE FROST IS ON THE PUNKIN:

  • ….The husky, rusty russel of the tossels of the corn,
  • and the raspin’ of the tangled leaves, as golden as the morn;
  • The stubble in the furries–kindo’ lonesome-like, but still
  • A preachin’ sermuns to us of the barns they growed to fill;
  • The strawstack in the medder, and the reaper in the shed;
  • the hosses in theyr stalls below–the clover over-head!–
  • O, it sets my hart a-clickin’ like the tickin’ of a clock,
  • When the frost is on the punkin, and the fodder’s in the shock!

Fall! Autumn! James Whitcomb Riley expresses it so poetically. We can almost feel it as we read an excerpt from his famous poem.

Fall is a transition time. The days get shorter every day, more noticeably by each week. It can be a busy time as we ready our homes and our families for the cold dark months ahead.

I do like Autumn (nicer sounding than “fall”…as in leaves…) There is color everywhere and the trees are so vibrant. We know that the leaf’s chlorophyll is what makes them green. As the day-light gets shorter, there is less and less time for photosynthesis to work. The green fades and the leaf’s actual color comes thru! The sap of the tree runs back to the root. The leaves drop. The tree above ground goes into winter’s rest.

Interesting to note: the colors of the trees are actually their nutrition showing thru. Carotenoids produce yellows, orange, and browns. Anthocyanins produce reds and purples. (You thought it was just humans that had them!) And of course, Chlorophyll which gives the leaf green color, but only with photosynthesis.

As the weather shifts, our bodies start to acclimate to the changing temperatures and humidity. This time of year disrupts our sleeping patterns. We rise in the dark. For a month, we come home in the dark. (How do they do it in Alaska?) Some of us really struggle with the time change.

WHEN DOES AUTUMN BEGIN? Who loves Autumn?

Some say Autumn starts September 1 (meteorologically). But I prefer the equinox date which falls on 22 or 23 of September. (Hey, it’s my birthday!)

A study done by the Journal of Aging, found that babies born in Autumn months actually live longer. Many live to 100! (However, it really is all about mobility, strength and balance that are necessary to lead to a longer life.)

AUTUMN IS TIME FOR A RESET, NOT JUST WITH THE CLOCK. We restart with new routines. Organization the night before is a sure way to de-stress the morning rush hour.

Autumn is the time we are back to routines. Vacations are over. School is in session. Families are creating schedules. The greatest “structure,” that comes back in Autumn, be that families are eating together again.

Routines give structure to the home and the family. It helps with managing stress to have a set routine at home. Learn to even choose the night before, the clothes for tomorrow. Lay out shoes and purses, briefcases, or book bags. Make certain any due materials are inside the proper bag and ready to go. Lay out coats if needed. Find the mittens if needed. Preparation the night before makes the mornings run a lot easier and allows time for Breakfast!

Many of us have problems with the time change. Shorter days and strange light-time can leave some people feeling confused and depressed, and can also create feelings of loneliness. Find ways to de-stress for yourself. Take up a hobby, join a social group or join a gym. Don’t let the light hours influence your day. Incorporate routines into your life. Set a bedtime routine. Set a morning routine. Routines do help and can give your mind peace.

STRESS AND S.A.D. Seasonal Affective Disorder (SAD) is a type of depression that’s related to changes in seasons. SAD begins and ends at about the same times every year. Stress can also contribute to feelings of sadness and depression. It is important to recognize the impact of both on mental health. It’s crucial to implement coping strategies and seek support from friends, family, or mental health professionals to manage these conditions. Additionally, engaging in regular physical activity is beneficial. Exposure to natural light can also help. Maintaining a healthy lifestyle can play a significant role in alleviating symptoms of both stress and SAD.

Adding more light and a bit of celebration of the Autumn holidays can help to relax Seasonal Affective Disorder (SAD). SAD is a type of depression triggered by the change of seasons. The increased darkness can be upsetting and depressing. Some people become very upset with the time change AND the added darkness. As the light dims outside, light up more inside. String indoor mini lights for decoration and ambiance. Decorate for the Autumn holidays such that coming home everyone will feel warm and invited. Autumn decorations do make a mental difference as they add cheer to a darker home.

Children today suffer from more stress than ever. Studies show that social networking and sometimes even on-line game-playing adds to their stress. Encourage hobbies and activities that give them a personal challenge. These activities should allow display of their work. Examples include painting, clay modeling, car models, sewing. All these activities do help a child’s mental health.

START WITH MEALS: Breakfast is a very important meal of the day. Learn how to make it easy and quick.

Make breakfast the meal of champions: Start with whole grain cereals. Try to stay away from boxed cereals as they are full of sugars. It is easier today to prepare oatmeal in the evening. Add some fruit and yogurt. Refrigerate it overnight. Have it all ready so in the morning family can enjoy breakfast.

Add apples to breakfast. My family like to add fruit cups to oatmeal. It gives natural sugar and the fruit is tasty. (only fruit with natural juices.) Whole grains are important for energy. There are many different types of oatmeal today. Try to stay away from instant as it has lost some nutrition with processing and added sugars. Milk is a good protein source in the morning. Add to milk a protein powder. There are many flavors to choose from. Have a colorful breakfast.

Prepare for morning meals on the weekend by making your family’s favorite egg/English Muffin. Make eggs on the weekend. Create an oblong pan of eggs to make breakfast sandwiches. Cut the eggs into squares. You can add your own cheese, meats, or bacon. This way, you can grab and go. English muffins hold up well in the freezer. Grab a sandwich. Nuke it. And an apple and you are ready for the day. Easy and cost-effective. Much tastier too! Add preserves to cheese on the muffin. Engage kiddos to create fun sandwiches. Don’t forget to label!

Make mealtimes important. Plan ahead for nutritious family meals that don’t take a lot of prep. Learn to shop only once a week. Incorporate Autumn’s harvest into your meals. This is a great time for stews and soups that simmer while you play or work. Take the time to set a pretty table. Use napkins. Make meal time special. Add some silk flowers? Or a pumpkin?

The American Heart Association actually offers mealtime conversation cards to get the “talk” going. (We have a tradition. We go around the table, with each person saying one thing, good or bad, about their day. Even if it is only lunch that was the highlight!) But don’t let lunch menus become a normal answer. Kiddos have to think and learn to remember. After a while, it is surprising to hear about their days. Ask also how they were treated during the day. Be aware of any signs of bullying.

FOODS TO INCORPORATE TO STAVE OFF AUTUMN ILLNESS: Warm soups and stews! Use Autumn vegetables for nutrition and flavor! Make a big batch to freeze for another meal.

The seasons change and as temperatures drop, our bodies naturally crave foods that give warmth. These types of foods offer comfort and help our immunity. Spice things up. Try something new.

What is a good choice to add in the Autumn time of year?

All kinds of berries: antioxidants.

Vitamin E: nuts, almonds, walnuts, brazil nuts are rich in vitamin E, zinc, and selenium that support our immunity.

Dark leafy vegetables (spinach, kale, swiss chard) are filled with Vitamin A, C and other antioxidants. These can be easily added to soups or stews.

Spices: Turmeric, ginger, cinnamon provide anti-inflammatory properties. These can be added to teas, curries, or baked goods. Turmeric is a good anti-inflammatory spice.

ProBiotic foods: make yogurt a daily food, but make it unsweetened. (Great for snacks. Can add fruits, or a drizzle of honey for sweetener.) Fermented foods such as saurkraut, kimchi and miso can be added to salads or sandwiches.

Don’t forget Autumn fruits; they can make a sweet dessert. Cut up ahead of time and serve on a platter. Offer two kinds or add a slice or two of cheese, or a couple nuts. Watch it disappear!

VITAMINS FOR AUTUMN: Autumn fruits are delicious! Be certain to check them out and add them to your meals!

Eating lots of fruits and vegetables can prevent some chronic health problems. They help your body stay strong and fight off infections. Be certain to add Vitamin C-rich foods, like oranges, broccoli and kale. Limit sugary drinks. Water does taste good with sliced fruit in it!

Vitamin D3 is another winter vitamin that you want to add. It is commonly called the “sunshine vitamin,” which is in short supply as the days get shorter. Vitamin D3 is great also for your immunity. Kids vitamins today are very tasty and easy for them to take.

Echinacea and elderberry are known as great age-old remedies to combat the common cold. Be certain to talk with your physician before adding herbal supplements. This will make certain there is no contra-indication if you are on prescription medications. Both herbs are great in teas, especially warm or hot.

UNPLUG AND GET YOUR LEGS MOVING!

This is a great time for hayrides, and pumpkin and apple farms. Take advantage of cool clean air in the Autumn. It will also reduce the stress of the changes happening with routines and schedules. And it is fun to explore together.

Of course, for the above to work: we all need to unplug. Set a time frame for social networks or emails. No phones at the dinner table. Leave them on the counter, on silent. Suggestion is to definitely unplug at least one hour before bedtime.

This is a great time for walks, jogging, cycling, hiking, apple picking, pumpkin choosing and gardening.

Do dress appropriately for the weather. Perhaps keep a light jacket in the car for impromptu excursions. It will be useful if the weather turns cooler than when you started out.

Remember your sun screen when outside. UVA/UVB rays are there even in cooler days and cloudy days. You can still get sunburn.

Use moisturizers for your skin and lip balm to prevent dry lips. Add a humidifier inside once the heat is constantly on. Condition your hair and don’t style it too tight. Use a cap. Don’t forget hydration. You need proper hydration at any time of the year, not just in the heat of summer.

BEDTIME ROUTINES:

Create a family bedtime routine: our bodies loves routines and it will help you calm enough to sleep. Being outside before/right after dinner, will also help your body rest. Perhaps try reading before sleeping, be careful of blue light as it can interrupt sleep signals. Listen to calming music works for many. Children love to be read to before turning over to sleep. Great snuggle time and Hug time.

We all need at least 7-9 hours of rest each night. Children need more. Schedule your sleep time as important as that meeting for tomorrow.

DON’T FORGET YOUR PERSONAL HEALTH:

Take the time to create doctor appointments. Health checkups are important as we go into the cold, dry, indoor months. Schedule wellness check-ups (make certain boosters are up to date), and don’t forget the dentist. Eyes should also be checked. If you haven’t had flu or CoVid boosters, schedule them too. A once-a-year check up gives you and your doctor a baseline for your health.

BASIC HYGIENE DOES HELP OUR IMMUNITY:

Talk about hygiene to our kiddos: Washing hands regularly. Remind our kiddos not to touch their face often. They should cover their mouth when they sneeze, using their inside arm. Include face washing and teeth brushing at the beginning and end of the day, part of their routines. These routines will go on into their adulthood.

Show kiddos how to properly wash their hands. Rub with soap for at least 20 seconds, or recite “Mary had a little lamb” in their heads. Encourage good hand washing especially at school or when coming indoors from anywhere outside. Not a bad idea for kiddos busy hands, to wash their hands before eating. This is the time of year for colds and flu. Hand washing does make a difference in keeping some of those germs away.

Multi-generation family walking in autumn park is always special. Invite your extended family and make it a fun explore.

Autumn is a gathering time. We gather our crops and harvest them. We gather more together in closed places. Keep up on good health tips to keep your immunity strong. Embrace Autumn and get outside to enjoy Mother Nature’s greatest art work of colors! Challenge: who can find the Biggest Leaf!

REFERENCES:

https://newsroom.heart.org/news/5-lifestyle-tips-for-a-healthy-fall

https://www.stjohns.health/blog/2022/august/wellness-tips-for-fall/

https://health.clevelandclinic.org/health-tips-for-fall

https://www.nih.org/nihd-news/2022/august/fall-health-tips-for-the-entire-family/

Activeminds.org/blog/15-autumn-wellness-tips-to-keep-you-healthy-this-fall

https://www.fs.usda.gov/visit/fall-colors/science-of-fall-colors

Check out my Wellness Library at: https://wellnessmaryjessen.com

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Boost Brain Health: Nutrition, Exercise, and Brain Training

Are you trying to improve your thinking skills? Do you feel your “thinking powers” are slowing down? Memory becoming challenging?

As we age, changes occur in all parts of the body, including the brain. As a result, some people notice that they don’t remember information as well as they once did. They aren’t able to recall it as quickly. This is quite normal.

They may also occasionally misplace things or forget to pay a bill. These usually are signs of mild forgetfulness, not a serious memory problem.

( I like to think I have many ” file drawers” and they are quite full! Over 70 years of collecting files! Many of those files are way in the back of the brain! And I have to crawl over the boxes to get to the files! (Fun thought that helps me not to fret.)

The problem becomes serious when you can’t remember what to do with the car keys? Or you look at your tooth brush and have no idea what it is for. That is when to consult your doctor.

I want a healthy brain: What can I do?

Start with nutrition. Your brain is not fed well when your diet is all about “eating out.” Good nutrition must be fresh and as free of chemicals as possible. Eat healthy. Eat fresh fruits and vegetables. Eat raw where it is possible. Check out the Food Pyramid and see how closely your daily food diet is to what is recommended. Include fatty fish in your diet at least once a week: Salmon, trout, albacore tuna, herring and sardines. With summer now, check out farmer’s markets. Field fresh!

Exercise. Your brain needs Fresh Air. A daily workout is the best kind for your brain. During this workout, the blood is pumping well and your heart is beating faster. This leads to the creating of neurons which improves your memory. Take a walk. Make checking the mailbox more than just up and down the driveway. Use the treadmill.

Sleep. Sleep does help your brain cleanse itself of potential waste products of the cells. This is where the 8 hour rule comes in. Set a bedtime ritual. And make time for a good night’s rest.

Even if you are laying quiet in bed and hopefully sleeping, your brain is far from asleep. During sleep, brain cells produce bursts of electrical pulses. These pulses cumulate into rhythmic waves.

Scientists at Washington University School of Medicine in St. Louis have found that brain waves help flush waste out of the brain during sleep. Individual nerve cells coordinate to produce rhythmic waves. These waves propel fluid through dense brain tissue. They wash the tissue in the process. (And we thought all the brain did was create dreams!)

For the brain to do such energy-demanding tasks, brain cells need fuel. The brain cells’ consumption of nutrients from our diet creates some metabolic waste in the process. This is where good nutrition comes in. What are we feeding our brain cells?

Now we know why sleep is so important. We are really hurting our brain to cut back on our sleep time. Even when we are asleep, our brain is quite active and demanding nutrition to do it’s work.

Things to do for our brain’s health:

Training! Yes, train your brain. Challenge your brain. Do activities outside of the norm. Consider memory puzzles; perhaps a new hobby. I have found crossword puzzles or word searches to my enjoyment. (I do notice when I don’t play.) Learn to be creative: Paint (even by number is great); garden; knit or crochet? Take time to exercise your brain outside of work. Stay away from video games. The tempo and the lights are not a good brain exercise.

Socializing. Get out of the house. Join a club. Interacting with others will provide a new perspective for your life. Socializing stretches your brain to organize ideas and to be able to relay those thoughts and ideas to others.

Don’t rely on take-out foods for your meals. Doesn’t work that way. Take-out should be a treat. Plan your meals. Make food important. Refresh yourself on the DRA of foods. Remember these are Daily Recommended Amounts.

But let’s first start with basic foods:

Foods that you can choose to add to your daily diet that help brain health.

We have read that coffee or tea can help make our brain sharper. I think this is one of the most common “foods” when it comes to alertness. It is all about the caffeine. It increases alertness, can improve your mood (that morning cuppa is soo good!), and it can sharpen our concentration. But be aware that caffeine can also interrupt sleep. Drink moderately and before 4:00; as caffeine can take up to 6 hours to clear your body.

Blueberries! Antioxidants. Anthocyanins. All great anti-inflammatory plant compounds. These help your brain to slow aging of the cells. They also improve your memory. Great to add to breakfast foods. Great snacks.

(Anthocyanins have been credited with the ability to influence cognitive and motor function. They can enhance memory. They also play a role in preventing age-related declines in neural function: cellular aging. They are found in: red and purple berries, grapes, apples, plums, cabbage, or foods containing high levels of natural colorants.)

Turmeric: A deep-yellow spice found in curry powder. Curcurmin has been shown to cross our blood-brain barrier and directly enter your brain. It is a potent anti-oxidant and anti-inflammatory compound. It helps memory and eases depression. (Try Indian foods!)

Broccoli: High in vitamin K, a fat that the brain needs for brain cells. It too provides anti-inflammatory and antioxidant effects to help protect the brain.

Pumpkin Seeds: And you thought it was just a Halloween treat! Pumpkin seeds are great sources of zinc, magnesium, copper and iron: great micronutrients for your brain. Add these to those raw salads. Remember salads don’t have to be with lettuce. Grouping together any raw vegetables can make a salad. Adding a sliced orange or any fresh fruit to the salad is a great boost.

Dark Chocolate! One good piece a day is beneficial for brain-boosting compounds, as dark chocolate includes: flavonoids, caffeine, and antioxidants. Here do your homework and make certain you are eating a healthy source of dark chocolate. There are too many poor chocolates available on the market. Dark Chocolate only (not milk chocolate) can boost memory, and mood.

Nuts: Be certain they are unsalted. Nuts can reduce neurological disorders, and help delay cognitive decline in older adults. Older adults need to watch sodium: look for unsalted nuts. The Vitamin E of nuts protects against free-radical damage of the cells. Nuts also contain healthy fats. Almonds. Walnuts.

Oranges: Vitamin C. One medium orange a day is needed for daily recommended values of vitamin C. Vitamin C reduces free-radical damage. It can protect against major depressive disorders, anxiety, schizophrenia, and Alzheimer’s disease. You can get good Vitamin C also from bell peppers, guava, kiwi, tomatoes and strawberries. (If you are relying on orange juice, read the label. Some orange “juices” do not have real oranges in them.)

Eggs: Vitamins B6, B12, folate, and choline. Choline helps mood and memory. Your liver does produce some, but you must get what is needed from foods for a needed amount. If you are egg intolerant or vegan, please look at supplementation by capsule or tablet.

Green tea: Also has components for good brain health. L-theanine is the amino acid. It also crosses blood-brain barriers. This ends with helping reduce anxiety and makes you feel relaxed. Green tea is also rich in polyphenols and antioxidants.

Polyphenols and antioxidants protect the brain from mental decline. They also help to reduce neurodegenerative diseases. Make certain you are relying on a good pure tea source. So many out there are not processed cleanly.

Foods rich in Polyphenols: Apples. Berries. Broccoli. Carrots. Chili peppers. Cumin. Dark chocolate (because cocoa is a major source of polyphenols). Flax seeds.

(Are you wondering what is the blood-brain barrier? Your blood-brain barrier (BBB) is a tightly locked layer of cells. These cells defend your brain from harmful substances, germs, and other things that could cause damage. It’s a key part of maintaining your brain health. It also holds good things inside your brain, thus maintaining the brain’s delicate chemical balance.)

I know I can’t eat all the amounts of foods needed to fulfil Daily Recommended Amounts. I do try to incorporate fresh fruits and veggies in my daily meals and snacks. I find as I age that my amount of food that I eat has declined. I’m just not that hungry anymore. This is where supplements do come in. I try to plan ahead that raw fruits and vegetables are available to eat and snack on.

But if you feel you are not getting what is needed for good brain health, let’s talk. Maybe we can tweek your food planning? Maybe you need supplementation? But let’s start with food planning. Let’s talk.

If you find yourself not eating all the DRA each day, that’s when a supplement becomes important. I trust Shaklee Corporation for my supplement needs.

You may also wish to consult with your doctor if you are not feeling well. Consult with your doctor if you find your memory is not what you want it to be.

References:

https://healthy.kaiserpermanente.org/health-wellness/healtharticle.boost-your-brainpower-with-3-supplements

https://www.nia.nih.gov/health/memory-loss-and-forgetfulness/memory-problems-forgetfulness-and-aging

https://wellness.maryjessen.com

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Welcome Aboard!

Blogging is something I always wanted to do. A written chat to share what I have learned. I hope you enjoy as you read, learn a bit, and leave a comment or two.

I plan that the purpose of my blogs will be to share with you Nutrition and Health insights. These insights will hopefully help make you make good choices and your family healthier.

I have finished several long courses with Precision Nutrition. It is an internationally recognized school of Nutrition for Nutrition Coaches, especially in the Sports Field. I have learned quite a bit about metabolic health and sports health. I hope to share tidbits with you.

Precision Nutrition taught me how to coach. I re-alligned my business, Wellness Makes Cents, to become more of an educational/coaching site for friends, family, and new friends.

I chose Shaklee Corporation for my supplement company. I liked their guarantee of PURITY, POTENCY, and PERFORMANCE. I couldn’t find this guarantee with any other company.

My girlfriend introduced me to Shaklee through their Skin Care line of products. She tried and tried and caught me one night whereas I said “I’ll try if it is right now!” And I found myself convinced! I next tried the cleaning product line. (I had passed my Master Gardener class and was looking for clean cleaning products.) I found that the line worked, and I have never changed. I then began to look into Nutrition.

Years ago I tried Centrum Silver. I was beginning to get tired and thought vitamins would be a good choice. Centrum Silver is widely advertised as one of the best on the market. I faithfully took several bottles worth, and then ran out. For some reason, I delayed in buying another. I never noticed any difference. This is where I doubted that vitamins would really “work.”

Shaklee nutrition taught me different. When the product is pure, you Will notice the difference.

I chose the Shaklee Corp. for my supplier. I have researched and tried other companies, but I come back to Shaklee for its guarantees: Purity, Potency and Performance. A good product is essential to my business.

I will share with you topics of interest. I am hoping you will ask as to what is on your mind, and wanting more information.

You might want to check out my Facebook page: https://www.facebook.com/groups/wellnessmakescentswithmarycommunity. This is a Facebook community of people with similar interests in their health. They also care about their family’s health and the health of the planet.

I look forward to your comments!

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Coffee vs tea

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