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Posts tagged ‘health’

How Chocolate Is Made: A Cacao Journey from tree to Valentine!

There is something special about seeing how chocolate is grown. I never imagined it growing on a tree! How did you image cocoa in it’s natural form?

I did not imagine cocoa starting in a pod on a tree. I did not know of the health benefits of dark chocolate. Nor did I imagine it growing in a tropical forest?

On our vacation this past Fall, my husband and I saw how chocolate candy is made. We visited a home in Mexico where cocao was made into chocolate.

I was not aware of all that is involved in creating a piece of chocolate candy. I also did not know what is involved in making a packet of hot cocoa. But we sure did want to see how it was grown.

Wait: isn’t it cocoa?

First let me say it is a Cocao plant, or Cocao Tree.

What is the difference between cocoa and cacao?

The tree, pod, and bean/seed are typically referred to as “cacao.” The word “cocoa” is used to call the bean once it has been fermented, dried, and roasted.

How it all begins:

Chocolate begins with growing on the “cacao tree” (Theobroma cacao). It grows within 20° north and south of the Equator. It thrives on a mix of hot temperatures, a good amount of rain, and oddly also shade.

Cocao is grown in protective pods that form directly on the tree or branch.

Each tree bears many pods, which are about 5–12 inches long. Each pod contains 30–50 seeds, and it’s these seeds/beans the world knows as cacao (or cocoa) beans.

(Technically what is inside the pod is a seed for the next generation.)

Cacao pods are ripe when they turn a vibrant yellow/orange color. (The pods we saw were yellow, more of pear-yellow.)

The ripening pods hang from the trunk and on the larger branches. The pods hang by small stems. They are typically harvested twice per year. However, they can be harvested continually as flowers and pods can happen at the same time.

Cocao trees grow along-side banana and other fruit trees. These other trees provide some shade and a buffer of rain water for the cocao tree. (Cocao trees need lots of rain, but evidently not direct.)

It is typical to find a Cocao tree in someone’s yard.

Harvesting:

Harvesting is done by hand with a long handled knife. Care is taken not to damage the tree or the pod when harvested.

The pod can easily be opened. Sometimes it opens by just cracking the pods together.

Another method is hitting it with a mallet or knife. (I was amazed to see a gal just knock the pods together and they opened!)

The pod opens up to a milky center where there is a “cone-like” structure that houses the chocolate beans. The beans are covered with a milky substance that is really quite sweet to eat. Bob and I did try this substance. We enjoyed the sweetness. It was kind of a cross between a kiwi and a pineapple, with just a very minor hit of cocoa.

In Latin America, this pulp is called baba. It was used to make a fermented cacao wine as early as 3,000 years ago.

Cleaning and washing:

Beans are cleaned by hand, with the baba (pulp) left on to help develop flavor. Exposed to light, the cream-colored beans turn a purplish color.

The milky substance is washed off the beans, after which the beans are put out to dry. Drying is important.

In Latin America, cocao beans are covered with banana leaves. The beans are layered in special boxes that allow ventilation.

The fermentation process lasts between 2-9 days. During this time, the beans begin to take on the dark purple color. They also develop some flavors you would recognize as “chocolate.”

The beans need to be stirred often so that all of them can be dry uniformly.

Notice they are dried in the shade. Outdoors is too much sun.

Market time:

The beans are separated as they dry. Once dried, the beans are graded, packed into sacks, bundled, and checked for quality. They are then shipped and traded on the international market.

Or, in the case of direct trade (for craft, bean-to-bar chocolates), the beans are exported directly to the chocolate maker.

Several chocolate companies source cocao beans directly from farms, including Ferrero, Lindt & Sprüngli, Askinosie, and El Rey. They then process their own way for their distinct flavors.

Processing cocao:

At home, great care is taken with the drying process. The beans must dry on a ventilated platform, out of the sun, and stirred often.

When the cocao is processed at home, after drying, the beans are rolled with a wooden pin or stone. They are crushed into a fine dust. Sugar and Cinnamon is add to this process. This home process is a lot like the manufacturing “conching” which is done by machines.

When the cocao becomes cocoa powder:

The cocao bean has become cocoa powder. With more grinding, the powder changes some more.

Crushing continues until the substance becomes almost paste-like. This is the first chocolate candy. The paste can be rolled together into a ball. And then flattened to make a slab of chocolate!

Sometimes it is just cut and packaged. After all the work: Candy is made!

But this chocolate is oh so good and different from what I would buy in the store. It is not overly sweet. It most definitely tastes of chocolate.

The chocolate that Bob and I tasted was more the raw chocolate candy. Just cocoa beans, sugar and cinnamon. (Butter may develop from all the rolling. Rolling creates a heat that slowly blends the ingredients together.)

The chocolate we can purchase in a store in the USA is much different. It is unlike the natural chocolate found in a Mexican home.

Processing at home:

When creating chocolate at home, the beans are still need to be cleaned. They are soaked and stirred and stirred to dry. They are tended carefully.

Then the beans are roasted at low temperatures to develop flavor.

(Illustrated is an at home roasting. )

Shells are separated from the roasted beans (the “meat” of the bean) by a process called winnowing. This is where the chocolate nib is formed.

Nibs are the finely ground cocoa beans. These nibs are ground into a cocoa mass. At room temperature the grinding can result in a solid paste. (Placed under extremely high pressure, this paste yields two products: cocoa powder and cocoa butter.)

The grinding process transforms the cocao bean into cocoa powder. This can be done by hand or machine. Once ground, it is ready to add any flavorings desired.

Cocoa butter happens through more grinding, then pressing out the liquids to separate the cocoa butter from the solids. 

The chocolate we buy in the store:

The chocolate production process consists of fermentation, drying, and roasting and grinding.

Mixing of all ingredients, after grinding, is next. (This is the cocoa mass, sugar, cocoa butter, emulsifiers, aroma, and milk components if needed. This is where the individual chocolate companies develop their own flavors.)

Conching (rolling) and tempering complete manufacturing process.

Conching is a vital step in chocolate making that involves mixing, kneading, and grinding chocolate to achieve a smooth and consistent texture. Conching is usually done by machine. The chocolate becomes a very smooth paste.

In Mexican homes, conching is done by hand to create the desired powder. Homemakers add flavorings, such as sugar and cinnamon at this point.

Major chemical reactions occur during fermentation, drying, roasting of cocoa beans, and conching of the chocolate mass. These reactions are the most important for flavor and aroma development. For candy companies this process is done mechanically and under great control.

Once received by the processor, beans may be blended with other ingredients. This creates desired characteristics. Alternatively, they can be kept separate as “single-origin chocolate”.

White chocolate is made with cocoa butter, sugar, and milk powder (but no cocoa mass/liquor). Because it contains no cocoa mass, some do not consider it a true chocolate.

A top ranking superfood!

“Dark chocolate: what was once considered a sweet treat, is now considered one of the top-ranking superfoods.

Chocolate dates back to 2000 BC when the first chocolate connoisseurs drank it as a beverage. Long after, chocolate was revolutionized with the invention of chocolate bars in the 1800s.

Why is dark chocolate healthy?

Chocolate is widely consumed by all generations. It is rich in fat, proteins, carbohydrates, polyphenols and other bioactive compounds [1].

According to hsph.harvard.edu, dark chocolate contains high amounts of flavanols.

Flavanols, which are plant chemicals derived from the cocoa beans, have been linked to protecting the heart from cardiovascular diseases.

Additionally, cocoa is also rich in iron, magnesium, phosphorus, copper and zinc.

It’s no wonder numerous doctors urge individuals to make dark chocolate a part of their everyday diet and nutrition.”

Impressions from our trip to see cocoa produced:

It was most interesting to see how easy cocoa can be “made.” I guess I had no idea where the powder originated. We were surprised at the casual production that happens in a home. Chocolate is sold on the street. It is not governed by the government. It is just a local produce.

Mexico opened my eyes to natural foods. Cocoa was just the beginning for me.

Truly a healthy gift!

Chocolate has become the candy of choice for Valentine’s Day. We associate it with love.

And to Montezuma’s credit, scientists say that chocolate contains two chemicals. These are Phenylethylamine and Serotonin. They are associated with heightening romantic urges, happiness, and overall energy. They also increase blood pressure and sugar levels which is a similar reaction to those in love.

Why do we love it so? Why do we crave it at times?
It is the chemical Phenylethylamine (PEA), which triggers the brain’s pleasure centers and induces feelings of happiness and excitement. This chemical reaction is similar to the feeling of falling in love, making chocolate an emotionally rewarding experience.

We fell in more in love with chocolate after visiting Mexico by watching cocao being harvested and chocolate candy being made.

Dark chocolate is recommended as a healthy natural treat.

When you buy the box of chocolate, select good quality, and try to add some dark chocolate. Dark chocolate is greater in nutrients than milk chocolate.

By choosing your chocolate gift wisely, you know that you are giving your sweetheart a healthy heart treat!

Happy Valentine’s Day!

https://wellness.maryjessen.com

References:

https://www.lakechamplainchocolates.com/making-chocolate/

https://www.popcornforthepeople.com/blogs/blog/dark-chocolate-health-benefits

Category:

Health and Wellness, History of foods or holiday foods

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Why Your Cleaning Products May Be Harmful to Health

Who likes to “spring clean?” I know…no one does! I wish the dust bunnies would take the dust away!

Many of us “spring clean” so that we can leave the indoors inside. Once it gets nice outside we want to be outdoors. Warm weather seems such a short time in comparison to cold weather. I want to enjoy the outdoors as much as I can!

I like to think I leave my worries about deep household cleaning as a “done chore” once I move outside. I really Love to Garden. I love my patio! I love my birds! And pool parties!!

However, are you aware that cleaning the inside of your home can put your health at risk!

The toxins in cleaning products put men and women, who work inside the home, at risk. There are obvious toxins in the furniture, carpets, cabinets, and fabrics, etc. inside the home. But then we add the chemicals from cleaning products, disinfectants, and aerosols.

Our quest to make our home clean leads us to trust advertising. Advertising promotes clean odors inside the home. Marketing leads us to believe that our home has to have an odor.

First all: spraying chemicals into the air to create a fragrance is not good for your health. Cleanliness does not smell. Your home should be odor free and a place for your body to rest and restore.

Have you read the labels of spray fragrances?

The primary chemicals enable the product to spray and release from the can.

They commonly include hydrocarbons like propane, butane, and isobutane. All of these are not good to inhale. They are needed to be able to “spray,” but not needed in a clean house. Some of these chemicals can cause an allergy “to be home.”

Who decided that your home had to smell of fragrances?

Clean does not smell. Clean does not have an odor. Your home should not “smell.”

I can’t help but wonder why advertising makes us believe that our son’s room will smell bad? I raised two boys, who shared a room. There never was an odor?

Fragrances can contain many harmful chemicals, including phthalates, parabens, styrene, musk ketone, methylene chloride, limonene, and acetaldehyde. These chemicals can cause health problems and damage the environment. These chemicals can create havoc as we breathe them in.

Let’s look at cleaning products.

You can smell chemicals when you walk down the cleaning aisle at the grocery store. That aisle definitely has an odor. And it really is not a health-friendly or earth-friendly odor.

I wish there was an odor down the cookie aisle!

Do you fill your pail with your favorite smelling cleaning product and water? Then did you dip your hands and cloth into the mix?

What did your hand feel like afterwards? Did your hands sting or feel very dry? Does cleaning create a rash or burning sensation if you don’t use gloves?

Do your hands feel sore after cleaning? Do they need lotion? Are your hands a bit red? Do you HAVE to wear gloves?

The NEED to wear gloves should be an Huge indicator! There is something in that bottle, now in suspension in your cleaning pail, that is not good for you. Why would you have to put a layer of rubber between your hands and the cleaning agent?

To make things Clean, wouldn’t you want no chemicals? How can it be clean if the surface contains chemicals? You will absorb them by touch but needed gloves to put there?

How do these Chemicals get into the water supply?

When you are cleaning, you grab what is familiar for the job and fill your pail. Once the job is done, what do you do with the cleaning agent?

You dump in down the drain or the toilet.

What happens to that bucket of cleaning solution, that you needed gloves on to work with?

Some chemicals cannot be filtered out by your city’s water treatment plant. They end up back in your water supply. This in turn will affect the wildlife and farm animals that drink it. Agriculture will also absorb those chemicals as they are now in the soil.

Endocrine Disruptor:

Are you aware that there are common surfactant cleaning chemicals that are an endocrine disruptor? That means it causes adverse reproductive effects for those in contact or exposed to the polluted water.

Frankly endocrine disruptors frighten me. They can affect fertility today. They can also affect future generations.

Phyhalates and Triclosan are two that are not human friendly.

We read that Triclosan is slowly being discontinued as research for adverse effects becomes more known. It used to be in hand sanitizers, but was removed.

Phthalates are common in air fresheners, and laundry products (part of fragrances). They are now also found in all water sources including rainwater.

Phthalates cause severe reproductive and developmental disruption to aquatic organisms such as bacteria, algae, crustaceans, insects, and even fish.  We have not used it long enough to see what it does to humans.

We Need to be Educated! Future generations are depending on us.

Look at OSHA (Occupational Safety and Health Administration) for guidance:1

OSHA states:

“Many factors influence whether a cleaning chemical will cause health problems. Some important factors to consider include: (These factors will help to determine what cleaning product is needed. You may only need just soap and water.)

1.Look at the chemical ingredients of the cleaning product. (When was the last time you read the label on your favorite cleaning product?) Make yourself familiar with chemicals you don’t want in your home.

2. How the cleaning product is being used or stored. (There are some products that should not be stored inside your home, let alone under the kitchen sink. If the chemical should not be stored under the sink, what is that indirectly telling us? )

3. Do you open windows when you use cleaning products? Is the bathroom, especially the shower area, well-ventilated when you clean? Ventilation is VERY important with the use of chemicals. (Again, does this mean you can’t inhale it?)

4. What happens if the undiluted chemical is spilled or splashed? (Will it remove paint or finishes from wood?If the chemical removes paint or finish what will it do to your skin? Oh dear!)

5. What happens if the undiluted chemical comes in contact with your skin? (Will your skin be affected? Oh dear!)

6. Are there mists, vapors, or gases released? (This would apply to aerosols. Aerosols are meant to be inhaled. What is it that is going into your lungs?)

These are scary questions. You can find some of these warnings on the labels. Are you paying attention to them?

Do you read the label as to what you can and Cannot mix together? ( Bleach and toilet bowl cleaners are one!)

OSHA recommends:

BEFORE you clean: determine what is needed for the task. Does it need just a thorough cleaning? Does it need to be disinfected? Not all surfaces need to be disinfected every time you clean it.

You may only need soap and water to clean that spot.

When you get into disinfection, you need to read labels.

If a cleaning product is listed: “anti-bacterial” you need to read more and check the ingredients.

If the cleaning product says it kills bacteria, fungi, and mildew, it will also kill algae. Algae is an important element in our water ecosystems and food chain. We sure don’t want our bucket of cleaning product to upset the Food Chain!

Be very careful with disinfectants and especially their disposal. Do your research.

It says: “Green!”

Are you aware that just because it says “GREEN” on the label, it does not mean it is safe? It also does not mean it is chemical free. The word “Green” can be a marketing word.

Marketing can be very misleading. We need to be aware.

Certified Green Cleaners must meet specific criteria as defined by the certifying organization. This is where it becomes quite scientific. A certification, with the certifying label, will indicate whether it has been thoroughly tested.2

This certification will also let you know whether the product is safe for inside your home. Look for a certification label on Green products.

Using Certified Green Products will not only protect your family’s health, but also the environment. Seventy percent of waterway pollution comes from toxic chemicals. 3

What can I use for a cleaning product now?

For general all purpose cleaning: Mix 1/2 cup of vinegar with 1/4 cup of bicarbonate of soda (baking soda). Add 2 gallons of water. This will be a great home-made all purpose cleaner. Now you may have a vinegar smell to contend with, but it is not an unhealthy dilution.

Vinegar and baking soda will work on most surfaces. Most surfaces.

Do Not Use Vinegar on wood surfaces, stainless steel, in irons, and garment steamers. Avoid using it on grout between tiles, inside your washing machine, electronic screens, egg spills, or stains. Do your research before assuming vinegar is your safe all-purpose cleaner. 4

Remember that vinegar will not disinfect.

I choose a certified Green Clean Company.

I would be remiss with this blog if I did not conclude with a recommendation. I’ve done my homework. Fifty years of cleaning my home has led me to one company.

I choose the Shaklee Corporation’s cleaners for my cleaning needs.

Shaklee was one of the very first Earth Day products.5 They are deeply involved in deep ocean explorations and even clean the explorers ships. (To me, that says a Lot!)

Shaklee’s Basic H2 is an all purpose, natural cleaner for all surfaces. It is ph-balanced and is in a concentrate.

Using a different solution, I can clean windows, floors, counters, doors, and even bathe my children in it. What I found amazing is that after a bath, it does not leave your skin dry. You won’t feel like you need a lotion.

I do not have to worry about special products for special surfaces. It is an all-natural all-purpose cleaner. Nature does not harm.

I remember camping in the 70s when we all became aware of chemicals in cleaners that were not our friends. My family was not allowed to bring dish wash detergents into the park. What to do to clean after meals? I was glad I had Basic H.

It was at this time I learned about natural cleaning products. I discovered that cleaning products can be safe for nature. They also do not harm the health of my family and myself.

I, also, learned about the negatives that cleaners can do to our bodies, our homes, and our children.

Once I did the research, it was an easy switch for me.

I cannot eliminate all the toxins in my home. It is not just carpets, but also furniture, cabinets, flooring, paints, etc. I think we’d have to live in a stone house? I have a feeling it would be quite cold in the winter!

What I can do, is to switch cleaning products to a company that puts Nature first. At the very least, this will help to improve the air inside my home. Good laundry products will also help with allergies. Good natural cleaning products will also make the cleaning person happy!

I did the research and I chose a good product line.

I strongly recommend the Shaklee Corporation’s Get Clean line of products that also includes laundry.

And I can state: they work.

Take your health seriously. You are the one to decide what is healthy for your family.

https://wellness.maryjessen.com

References:

  1. https://www.cdc.gov/niosh/docs/2012-126/pdfs/2012-126.pdf ↩︎
  2. https://www.epa.gov/greenerproducts/buying-green-consumers ↩︎
  3. https://blog.remoovit.com/2023/01/11/environmental-dangers-in-cleaning-products/ ↩︎
  4. https://www.goodhousekeeping.com/home/cleaning/a62330960/things-you-should-never-clean-with-vinegar/ ↩︎
  5. https://wellness.maryjessen.com/ ↩︎

Category:

Health and Wellness, Home health, Wellness suggestions

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Understanding the Risks of Mixing Supplements and Medications

Many of us choose to buy vitamins and supplements. We may feel that our health needs a “boost.”

Or we may have read an article that suggested we try a particular vitamin for our “problem.” Facebook may have provided a suggested cure for our concerns.

We are eager for good health. We all want to look good and feel good. And we really don’t want to do all “that work!”

What is the purpose of a supplement ?

Supplements have their advantages. People take supplements to help maintain or improve their health by ensuring they get enough essential nutrients. 

Some people who may benefit from supplements include pregnant women, people with osteoporosis, and vegans.

Vegans or those on limited diets should talk with their doctor. Those who restrict their diet may need a specific supplement. Your doctor will advise you if you are missing a needed nutrient from your diet.

As we age, we look at supplements as our appetites dwindle. With age sometimes there is a greater need for particular supplements. (I take joint supplements for aging joints.)

We take some supplements to improve our immunity, especially in the dark days of winter. Vitamin D3 is one that is popular.

Supplements are meant to do just what the word says: supplement a good diet.

But First, you must have a good healthy diet.

Do we choose a supplement to fix a broken diet? Do we choose a supplement to “make us well?”

Is it easier to pop a vitamin than to eat healthy? That would be so nice.

Are you depending on your supplements to give you good health? Are you finding yourself adding more bottles of supplements each time you shop? Do you find yourself relying on them?

You could save yourself a lot of money by looking at and enriching your daily meals. Supplements can be expensive.

We have talked about the need of good home cooked meals. We have shown the Food Rainbow1 and the Carbohydrate Wheel. 2

By now we know that creating good health has to start at Home with Home-Cooked meals.

And home-cooking is a lot cheaper and, most times healthier, than even a drive-thru. You just need to take time to prepare. Explore new menus. Try new flavors. Eating at home can be quite “yummy!”

Always make a shopping list. Then, plan the time to prepare the meal. Many times meals can be made in larger quantities that allow “planned-ahead” meals. I love this! I always try to make “planned-ahead” meals! Besides it stretches the food budget! And it is easy to pull a favorite out of the freezer when I’m too busy to cook.

(If you need help with planning ahead, this is where a Nutrition Coach like myself comes in. I can help you plan ahead. Save money and time. I have years of study and years of cooking for a large family on a small food budget.)

We know that good eating also needs to have exercise. It is through exercise that we help our body utilize the nutrients we have eaten. It all works together.

Are you tempted to buy another supplement based on advertising? Do you feel your diet is full of too many fast-food meals or restaurant meals?

It is easy to find a supplement as they all promise that they will make us feel wonderful. And sometimes, the more we take, the merrier! Consumers think: “I’ll add this as it does that.”

You may not realize it, but you can quickly consume many bottles of vitamins. These supplements add up fast in numbers. The cost can also add up fast.

Each bottle promises good health. Some work well together; and some do not.

You may find yourself spending a lot of money on promises. And perhaps adding supplements in a larger doses than needed.

Talk with your doctor or a nutritionist. A Nutrition Coach can help with the timing of when to take your supplement or vitamin.

You are aware that dietary supplements are not intended to treat, diagnose, Prevent, or Cure diseases. We take them to do just that: to supplement a good diet or to add what our doctor recommends.

Supplement companies want sales!

Supplement Companies want us to believe in their instant health solution by purchasing their over-the-counter products.

Drug Companies try to convince us that even with a bad diet, their pill will make you healthy.

Advertising is powerful. Advertising does not look at diet needs or personal health safety. Advertising is not personal. It is all about sales. Advertising is not about YOUR health.

Prescribed drugs are regulated. But Nutrition Supplements are Not. Be informed.

Drug companies have to go thru costly medical trials. The drug has to pass through many educated hands and scientific tests before it gets to the market. This can take years of investigation and study.

Supplements only have to undergo clinical trials and provide data that they are safe. Some clinical trials are purchased by the manufacturing supplement company. Will the test be accurate if paid by the supplement company? Look for independent clinical studies.

This testing of supplements only controls the supplement manufacturer from making false claims. But it does not stop them from stretching the truth. It also does not test the ingredients for purity?

It also does not stop some supplement companies from adding unnecessary ingredients or cheaper ingredients and then boosting the potency. Higher potencies look better. But most times they are NOT.

An example of supplements that don’t always work as promised can be found in probiotics. There is a wide range of probiotics on the market. Probiotics are being added to many different drinks and products.

Some can get through the digestive tract, most cannot. This means that the probiotic never gets to where it is needed.3 It still is a probiotic. Just not one that does not work where it should. Much research is needed on probiotics.

All good intentions of a supplement or additional vitamins can add up to being healthier. However, they can contradict what your body really needs right now.

When we see a doctor, we are trusting their knowledge.

We go to the doctor when we are ill. We go to the doctor when something is wrong. In some cases the doctor prescribes a medication that is scientifically developed to help the body heal. This prescription has gone through rigorous testing for it to be good, and for it to work!

Did you volunteer the names of the supplements that you have purchased and are taking when you saw your doctor? There should be a list in your doctor’s medical files.

Vitamins and Supplements can interfere with medications. Your doctor will recognize that.

Supplements and medications do not always mix.

That handful of pills you take each morning, needs to be shared with your Doctor.

There are many medications that have adverse affects with adding over-the-counter vitamin/mineral/herbal supplements. Be especially careful of herbal supplements.

Be mindful of mixing prescriptions and supplements with your children: Children metabolize substances different at different ages. Dosage matters greatly with children.4

Be careful of “all-natural” recommendations. The latest supplement may not be “all-natural.” All-natural is not cheap. All-natural is hard to manufacture.

Be extra careful of herbal supplements. Do not give children herbal supplements. Talk with your doctor First.

Also, be careful of mixing fish oil (Omega-3) with prescriptions. This is especially important if you are on any heart meds. Omega-3 is also found in various foods that with heart meds you may be advised to avoid.

I took the time to review a family member’s prescriptions against their supplements.

I read all this information from various sources. Then, I decided to check my family member’s prescribed drugs against his vitamins and supplements.

I found several supplements that the family member shouldn’t be taking. The family member was on heart medicines.

(This is where I thought the information needed to be shared.)

Supplements could interfere with the effectiveness of the prescribed medication for the diagnosed problem. When taken together they also could create new problems!

Just because a reaction or an interference is not definite, does not mean it could be a problem.

I recommended to the family member to stop the additional supplementation. I also recommended a discussion with their doctor.

Something important that you need to know.

Not all supplements work well with other supplements. Some supplements can cause some dangerous side effects with prescriptions.

Learn about what you are taking. Learn about what you are putting into your body.

Some vitamins or supplements have specific times to take as some should be taken on an empty stomach. Some vitamins or supplements need food in your stomach to metabolize.

An example: Antioxidants, such as vitamins C and E, might interfere with chemotherapy. Vitamin K can make your blood thinner and Warfin or Eloquis less effective and increase the risk of blood clots. St. John’s Wort (common for depression) doesn’t work well with prescriptions for depression, heart problems, HIV, and cancer. To name a few.

We know there are even some foods, even though healthy, should not be mixed with a prescription. Pineapple, a great source of vitamin C, is one that should not be mixed with heart meds.

A supplement can have greater potency and quantity of specific nutrients that can contradict the prescribed medication.

Greater potency can be a result of poor or poor quality ingredients. Greater potency can also result from chemical ingredients. Some companies advertise based on greater potency. Do your research. There is a limit to how much supplementation you need each day.

Not all supplements have the same ingredients. Be careful of a lot of chemicals. Be careful of ingredients you cannot pronounce. You want to use natural ingredients. Remember supplements fall into a grey area of regulation.

When a prescription is made, you need to be asking questions: what foods can contraindicate? What supplements won’t work with this medicine? If a doctor is unable to answer, then talk with your pharmacist.

A Nutrition coach is another option as they can help with the timing of your chosen supplements. A Nutrition coach can also help with choosing what you need based on your diet.

Your personal doctor does know what’s best for you.

Always check with your doctor when prescriptions are given as to any contradictions to the medication. Have a list of supplements available to show them.

By being honest and open with your doctor. The doctor’s visit will work for your recovery to good health if your doctor knows what all you are consuming.

Also check with your pharmacist as to contraindications. It is important that you are responsible for this information. Learn to ask about any medication prescribed.

Don’t be an armchair doctor. Talk with the person who cares about your health: your Family Doctor.

What am I to do when I want to take a supplement? Vitamin D3 is good in the winter. How will I know what to take?

Are you sure you need the supplement? Did you talk with your doctor about it? Did you ask what supplement is needed? Are their seasons for supplements?

If you have a Nutrition Coach, they are also good to discuss supplements with.

When it is recommended to consult your physician on the label, please do so. When your physician asks for what supplements you are adding, give him/her the list. When your surgeon says to stop all supplements, the Doctor does know best!

There are other herbal supplements that can contradict medication. Talk with your Doctor.

There are many different types of supplements that can interfere with surgery. Your Doctor is on your side. Let him be there for you. Some supplements can make the surgical procedure challenging. (who wants that!) Some supplements can also inhibit recovery.

I remember when I saw an Opthamologist for my dry eyes. We talked about Omega-3. He did suggest taking Omega-3 at night. He even told me how many capsules to take. We checked out a brand on his computer, and he wrote the prescription. My eyes greatly improved based on his examination and suggestion.

Do the research first. Don’t just buy based on cost.

Your health is important. You don’t want to create problems due to your good intentions?

I recommend doing some research on the supplement company as to how pure the ingredients are. Look at their guarantees and money-back promises. If there aren’t any, pass. This is where discount stores are not a good choice. They do not guarantee their vitamins and supplements.

Do not buy supplements or medical needs at Dollar Tree or any other discount store. The quality of ingredients may not be what you really want. Some companies do sell “seconds.” And some nutrients are not even manufactured in the USA. Learn to read the bottles.

Be careful of over-the-counter supplements. Remember they are on the shelf for sales. They are not on the shelf for YOU. Do your research before shopping. Look for those guarantees.

Second: look for natural ingredients. If you can’t pronounce it, it isn’t natural. You don’t want a lot of chemicals in your supplements.

Third: Always check the expiration date. Sales may happen when the item is close to expiration.

Fourth: Natural supplements are not the win-win! Just because it is natural, does not mean safe. (This is where research comes in.) Just because it says “organic” does not mean it is safe from chemicals. (A true organic ingredient is Very Difficult to grow! Your Nutrition Coach can explain this.)

Leave it to your educated doctor to decide what can be mixed. You went to see him/her for their advice. You checked out their credentials before you made an appointment. Now be smart, and follow through with their suggestions.

What should I do now?

Create a list of any supplements you have chosen to better your health. (I have one in my files on my phone.)

Next time you visit your doctor, bring him/her up to current. Show them the list of supplements you are taking. This list should be part of your medical records.

Having a list of supplements in your files helps the doctor. It is easier for the doctor to prescribe the right medication for your health problem. He can also see quite easily if there would be a conflict.

Vitamins and supplements can help you stay healthy. They can aid in your wellness. Don’t hesitate to include them, especially upon recommendation.

Vitamins and supplements cannot create wellness. That is up to you. You have to start by eating healthy at home. Make plans for good meals.

When your doctor advises Not Taking supplements or vitamins: Listen to him/her! The doctor knows about the prescribed medication and it’s effectiveness.

Remember you chose your doctor to take care of your health. He/she has years of study on wellness.

Your doctor wants you to be healthy!

Supplements are mean to supplement. Be careful and aware of contradictions.

Research the company and the ingredients. Look for guarantees and return polices. They should be there if the company is good.

Always check out any additional supplement with your doctor, pharmacist or Nutrition Coach.

Be careful with mixing supplements and prescribed needed medications. If you are taking prescriptions, talk with your doctor or pharmacist as to contra-indicators.

Be careful with supplements and vitamins and children. They don’t always mix. Do not give children herbal supplements.

Most important: Take the time to eat healthy at home. Eating as a family is always good to do.

https://www.maryjessen.com/

References:

  1. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501 ↩︎
  2. https://www.pcf.org/blog/what-should-you-eat/ ↩︎
  3. https://my.clevelandclinic.org/health/treatments/14598-probiotics ↩︎
  4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/multivitamins/faq-20058310 ↩︎

https://www.fda.gov/consumers/consumer-updates/mixing-medications-and-dietary-supplements-can-endanger-your-health#:

https://www.cancer.org/cancer/managing-cancer/treatment-types/complementary-and-integrative-medicine/dietary-supplements/safety.html#

I started this blog after doing research for a family member. They were taking some good vitamin and herbal supplements. I was quite surprised to see what shouldn’t be taken as it could effect the workings of the prescription. No one had warned us. I hadn’t asked.

We need to learn form this blog/situation that we all need to ask more questions. Ask questions when you are prescribed any medication. I know there are antibiotics too that fit in this blog. Learn about a diagnosis. Ask for more information if the medication is long-term.

We need to learn to be ProActive with our health.

Category:

#children, Health and Wellness, Supplements info in general, Wellness suggestions

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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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Understanding Photoaging: Sun Damage and Skin Health

Most of us love to be outdoors. The sun not only provides us with light. Its warm rays also create “feel-good” chemicals released in our brain. Vitamin D, essential for healthy hair, skin, bones, and mood, come from the sun. However summer skin can leave us with a tight not-so-good feeling on our face.

Did you get sunburned this summer? Maybe your skin is a little darker? Did it tan?

Being aware of what damage the sun can do to our skin is the first step to healthy young-looking skin.

Our facial skin does age. It is exposed to the sun and UVA/UVB rays. Even the ultra-violet lights of the office can damage our skin. Did you know you should wear SPF makeup including lip mosturizer/SPF for work? It is surprising at what the overhead lights can do to damage our skin, and our lips.

The man below was a victim of his occupation. What do you think he did most of his life? Now he has to be diligent about his skin’s health and be on the lookout for cancer.

What is PhotoAging:

When the sun prematurely ages the skin, this is called photoaging. This can lead to skin cancer. Dermatologists refer to the damage the sun does to skin by several names. These include photoaging, photodamage, solar damage, or sun damage.

You will notice that the gal in the picture is not an old lady. Sun damage happens at any age when the skin is not protected. Staying out of the sun is sure protection; but who wants that?

We all need to learn to wear a hat when we are outside in the sun. Encourage your kiddos to wear hats. Have fun with it.

Too much sun can cause Photoaging. Dermatologists refer to the damage the sun does to skin by several names. These include photoaging, photodamage, solar damage, or sun damage.

Photoaging will increase your chances of skin cancer. Don’t play with that chance. Photoaging, caused by the sun, actually changes the DNA in your skin cells. Once the damage is done, the DNA damage cannot be reversed.

It doesn’t take long for your skin to be damaged. When the damage penetrates the lower layers of your skin, it becomes more difficult to handle. It may not be curable. It may also be difficult or costly to remove.

Some topical methods that may help your facial skin. You can treat, reduce and repair the effects of fine lines and wrinkles topically. These products will also smooth out your skin, giving it a softer touch. You can improve the feel, tone, and looks of your skin.

There are moisturizing creams that can protect your skin, and can include foundation creams that contain SPF protection. These products help in refreshing and protecting your skin and work well. The trick is to find a cream that doesn’t look layered on your face. You want a natural absorbing cream.

Look for Hylauronic Acid in the ingredients. This ingredient means that your moisturizer has “staying power.” The HA will lock in moisture and help to prevent drying. Look for this ingredient in body creams also.

Signs of photoaging: it can start early in life.

Photoaging can begin in your TWENTIES.

Signs can be: lines and wrinkles around eyes and mouth that increase in number and in depth. (Don’t forget that area of your face with sunscreen as it is often forgotten.)

Photoaging can also be worry lines on your forehead that never go away. Pigment changes, such as freckles, liver spots, age spots. White spots on your arms, legs, and back of hands (called idiopathic guttate hypomelanosis). (I have the white spots and they dry and itch. No cream will satisfy them, the damage is permanent.)

Uneven skin tone. Thinning of your skin. Lip lesions (actinic cheilitis) Red, rough scaly spots called actinic keratosis. Are you using an spf moisturizer for your lips?

These are all signs of skin damage.

Who is at risk?

Everyone really is at risk. From the time you started outside for a length of time in the sun, you are at risk. This includes now and into tomorrow if the sun shines over UV 3 rating.

However there are some people with greater susceptibility to sun damaged skin.

You are at risk if you have a light skin tone. If you have many moles. If you have freckles and burn before any tanning; this especially applies to people with red-heads and blondes. You are more apt to burn if your eyes are blue or green in color.

You are at risk if you enjoy tanning salons, and need that perfect bronzed look. During the week you are indoors, but on weekends you get intense sun exposure. Learn to use spray tans if coloring of your skin is important.

Are people of color at risk?

All skin colors are at risk of exposure to UV radiation. UV radiation exposure increases the risk of sun-damaged skin. People of color are less likely to get sun-burned because of the brown pigment, melanin, in their skin. Melanin protects the skin from some of the damaging sun’s UV rays.

If you have skin of color, you are less likely to burn. However, when it happens, your sunburn can be painful. It can also cause peeling. If this happens a lot as a young person, it increases your skin’s health risks as you age.

Oddly, there is no relationship of sun exposure and skin cancer for people of color. People of color are more likely to develop skin cancer on the palms of their hands. They may also develop it on the soles of their feet. The bad part is that this cancer is usually not detected until it is in later stages of cancer.

Health conditions that can predispose you for sun damaged skin:

You will have an increased risk of sun damage to your skin if you have an autoimmune disease. This includes Lupus erythematosus or any condition that would weaken your immune system.

Be careful if you have had an organ transplant. Be careful if you are taking any medication that can weaken your immune system. These include medications for arthritis, rheumatoid arthritis, psoriasis, inflammatory bowel disease, and cancer.

Some antibiotics will also increase your skin sensitivity. Be certain to read the prescription information when you are on an antibiotic. Ask your pharmacist for advice.

UVA and UVB light rays: the responsible rays for damage.

We’ve talked so much of UV and UVB rays. What are they?

The sun actually emits three different kinds of ultra-violet rays. Long wavelength UVA or UV, medium wavelength UVB, and short-wavelength UVC. The shorter the ray, the stronger the light.

Interesting that the UVC radiation, that can kill humans instantly ,is absorbed by our atmosphere and never reaches earth. What comes to mind is the talk of the depletion of the ozone layer from environmental pollution. More UVA and UVB rays can get to earth. All of that can result in more aggressive skin damage for humans.

UVA rays: penetrate into the deeper layers of our skin and are responsible for the immediate look of tanning. UVA rays are a great threat as much of these rays are able to reach earth’s surface. They are present all day long, even when it is cloudy. Where there is light: there is UVA rays capable of damaging your skin.

UVA Light penetrates all levels of your skin to the deepest layer. UV light is linked to wrinkles, and probably plays a role in skin cancer.

UVB rays: are the ones that mother warned you about: you can get a bad sunburn from them. These also can cause cancer which is the skin cancers that are in the top layers of your skin. UVB rays are often referred to as the “burning rays.”

UVC rays: are very dangerous, but the ozone layer protects us. We need to be conscious of environment pollution and take care of this protective layer for earth.

What can I do if I have sun-damaged skin?

If you skin is damaged from cumulative sun exposure, treatments may be available for you. However, it is wise to talk with your doctor first. Then check with your insurance carrier before beginning any skin treatment. Many skin treatments are considered cosmetic and are not covered.

If you are noticing new or changing moles or spots that are brown, black, red, or white, please see a Dermatologist. Do this promptly. This could be the start of skin cancer.

If you have had a spot on your skin that continues to bleed: see a Dermatologist.

The Best “treatment” is to do your best to prevent it from happening. Always apply sunscreen of at least 30spf or higher to ALL exposed skin before going outside. Sunscreen is not a suit of armour. Even when applied properly, no sunscreen provides 100% protection against UV radiation. (Remember to apply when the UV rays are above 3.)

If you are very self-conscious of the damage: please see a Dermatologist.

How to reduce premature aging of the skin?

Don’t smoke. If you smoke: Quit. Another great reason to never smoke.

Eat healthy foods: a diet high in fruits and vegetables.

Drink less alcohol. The sugars of alcohol can damage your skin.

Exercise increases circulation and boosts your immunity, which improves the quality of your skin.

Get adequate sleep. 7s-9 hours a night. Give your body time to repair itself.

Gently wash your skin. Scrubbing can irritate. Wash your face daily. Exfoliate only once a week. Wash sweat off your skin as soon as possible. Perspiration can irritate your skin.

Apply a moisturizer every day. Apply within 3 minutes of bathing to lock in moisture. Look for moisturizers that keep skin hydrated and create a natural barrier to help seal in moisture. Hylauronic Acid is a great ingredient to help lock in moisture.

Management and Treatment: when you need help.

Photoaging cannot be completely reversed but some treatments are available that can rejuvenate your skin. First if you suspect a problem, don’t hesitate to have your doctor check it out.

Age spots are caused by overactive pigment cells. Ultraviolet (UV) light speeds up the production of melanin, a natural pigment that gives skin its color. This is manifested as age spots on skin that has had years of sun exposure. This happens when melanin becomes clumped or is produced in high concentrations.

Possible treatments: Retinoids and retinols: These encourage skin cells to slough off. This allows new skin cells to come to the surface. They stimulate collagen production, which keeps your skin tighter. These products are good for fine lines, wrinkles, age spots, and for reducing roughness and the size of pores. Be careful as these products can also be drying to your skin’s surface.

Vitamin C and other antioxidants: These nutrients slow skin damage due to rough chemicals. The damage is from free radicals which can cause skin damage. Antioxidants can also slow skin aging, lessen UV radiation damage, and decrease the breakdown of collagen.

Eating a good diet, eliminating fast foods, is a good start. Incorporate vegetables and fruits in your diet. Add good fish more often.

Alpha hydroxy acid: an exfoliant, which promotes skin cell turnover. This also can be quite drying to your skin. Be careful with exfoliants. They should really only be used once a week. Consult with a dermatologist.

Lightening agents: can lighten blemishes, sunspots and uneven pigmentation. Be careful of these over-the-counter treatments. Watch out for the ingredient: hydroquinone. This drug ingredient has not been approved nor recognized as safe and effective.

Laser skin resurfacing: These treatments remove the top layer of your skin. They increase collagen production, making your skin smoother and more even looking in appearance. Laser skin resurfacing treats uneven skin pigmentation, age spots, sun-damaged skin, fine line and wrinkles and more. Check with your insurance for coverage as this may be seen as cosmetic and not covered.

There is also Fractional resurfacing, photodynamic therapy, cryotherapy , Dermabrasion, Dermal fillers.

The laser treatment cannot be seen with the naked eye. It targets only a fraction of the skin’s surface area during each treatment session by design. It leaves the remaining microscopically untreated skin to help rapidly heal the treated areas. These treatments only last 3-5 years before another treatment is needed.

You might want to look into the above treatments if you have significant skin damage. I don’t know if these treatments are covered by insurance.

Last: a Facelift, (rhytidectomy) neck lift, brow lift, or other plastic surgery procedures. Treatments can be painful, sore, and expensive.

Prevention: Start early and continue throughout your life.

Start young. Teach your kiddos how to take care of their skin. Skin care should be taught along with tooth-brushing. When habits start young, they become ingrained and last a lifetime.

Apply and ReApply Sunscreen every two hours if you are in the sun swimming, exercising, playing ball, driving your vehicle. Even outdoors on a cloudy day.

Learn to wear a wide-brim hat. Use sunglasses with UV protections.

Don’t be afraid to wear lightweight long-sleeved shirts and pants when in prolong sun outside. Look for clothing with ultraviolet protection factor label for extra protection. There are clothing lines available with good skin protection that can be worn in the heat of the summer.

Or:

Avoid peak UV hours in the sun: 10:00 am to 4:00 p.m

Avoid all kinds of tanning salons. If you want a tanned look, use a spray-on tanning product.

Advice:

Create a new habit: Use sunscreen and reapply every 2 hours when in the sun. Learn to wear a hat when outside.

Teach your family how to take care of their skin from childhood on. Buy them a good looking hat with a large brim!

And have fun in the sun with proper protection!

Hugs.

https://wellnessmaryjessen.com

References:

https://www.fda.gov/drugs/drug-safety-and-availability/fda-works-protect-consumers-potentially-harmful-otc-skin-lightening-p

https://my.clevelandclinic.org/health/diseases/5240-sun-damage-protecting-yourself

https://www.mayoclinic.org/diseases-conditions/age-spots/symptoms-causes/syc-20355859

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Health and Wellness, Skin Health

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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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Health and Wellness, Wellness suggestions

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Boost Your Well-being with Positive Thinking | Thinking of You Week September 2024

What a powerful thought to send. “I think of you often. I hope that in some way, just knowing that you’re on my mind, will brighten up your day.”

How did just reading that thought make you feel?

It is hard to imagine in our busy world that there are others thinking positive thoughts for us each day.

But it is a declaration of positive thinking to send a paper Hug. Positive thinking happens when we think of others in our minds, and not of ourselves. Positive thinking or being an optimist with life can have a huge impact on our own physical and mental health. This doesn’t mean you are ignoring the current problems or challenges of the day. It simply means you approach life with thoughts of things working out for the good.

There are physical health benefits of positive thinking. These include a longer life span and lower chances of a heart attack. It also results in better all-round physical health. There is greater resistance to illness like the common cold. Other benefits include lower blood pressure, better pain management, and better stress management.

With positive thinking, we are more creative. We become clearer thinkers. We are better to have around; we find joy in life. We have better coping skills. We experience less depression. We also develop greater problem-solving skills.

Positive thinking can lead us to think of others and a want to encourage others to feel good too.

Sending a card is a small gesture of positive thinking. Texting a note is another simple way to show you care. Better yet, making a phone call can make a big difference in someone else’s life.

What to say? First: Make it simple. Don’t worry about perfect sentence structure. Use simple everyday words. Add meaning to your words. “Sending thoughts and hugs!” “You’ve got this!” You can add why you are writing. Start with “dear” or just “Hi!” Or just a note: “just wanted to say, I’m missing you today. Hugs!” Make it simple. Short sentences.

We worry about our physical health. We exercise. We eat good nutritious foods. But we also need to consider our mental health. Sometimes when one is down, a note to cheer another may be the solution for both receiver and sender.

In 2014, “Thinking of You Week,” was actually established by the Greeting Card Association of England. (really!) It protects and encourages the British greeting card industry.

In 2018, it came across the pond and was caught on by our greeting card industry. This whole concept has grown in popularity since then. We all like happy mail!

The week chosen for “Thinking of You” is September 16 thru the 22, 2024. Now I’m not advertising for the card industry. I have no stock in Hallmark! I just believe in sending out good mail. Sending out a paper Hug.

We all get so much junk mail. Many times it doesn’t even get into the house if you are walking by the garage waste basket.

Wouldn’t it be fun to get a note that says: “I’m thinking of you?”

I know when I send them, I wait in anticipation for their arrival at my friends. The whole act makes my day better. I’m sending that paper hug to someone who just might be glad it came that day!

Question? Did you save your last ‘feeling good’ card? Many times I add it to my bulletin board in my office, or just stand it on a shelf. It’s a nice reminder that someone cares.

Taking care of your own mental health can be fun. Learn to be a positive thinker. Turn off the news! Create a card on line. Go to the Dollar Store and pick one out. And take the time to send it. Someone will be Very Glad you did.

Take time this week to send a note of care to someone you miss or love. You will feel that Love come back.

https://wellness.maryjessen.com

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Coffee vs tea

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Discover the Power of Hugs: Stress Reduction and Emotional Well-being

I’m a hugger. I have always been. Some days I crave a hug. (Is it stress that is motivating me?)

Do you like hugs or do you shy away from them?

I always ask before I hug someone new. My friends know that I’m a hugger. I think sometimes they wait for it. I many times end my notes with a hug, even if it is online. And I mean to send the thought of caring to the recipient.

Have you ever had a very bad day and just want a hug? You know how that feels. Kind of warms your heart and gives you courage to go on.

I do ask when I hug a stranger, but I’ve never been refused! I ask before I hug someone I barely know, but I’ve never been refused. Always, always ask.

Why does it matter that I have to ASK before I hug?

A hug can be an invasion of private space. We are in a society that values space.

Look at a movie theatre. Look at the distances between seating when the theatre is not full. We choose to sit apart. We value space. Now I’m not talking sitting next to chatty people, I’m just making a point. The farther apart we can sit, the happier we are. We like our space.

Do you choose to eat outside when you go to a restaurant? Now I know that the heat of summer or the cold of winter plays into this decision. But have you notice greater commadrie among those outside? Inside the tables are scattered. When we choose to sit inside, it is off to the side by ourselves. I have asked the waitress to move her choice.

Do you clap or sing “Happy Birthday?” This is a group hug for the recipient. Are you part of it?

I know of a friend of my daughter’s who is not a hugger. He really struggles with touch. I asked, he agreed to a hug. Now I think he kind of looks for that hug when we meet. He discovered some advantages of the hug.

What’s the big deal about a Hug?
There is just something about that embrace that says “I care.” I hope when you read it on your note, message, or email, you feel that. I’m sending” “I care!”

Why would I want a hug?


Hugs can have health benefits. We are not always aware of the benefits of it. A Hug can reduce fear, stress, and even pain. It can support your immune system and cardiovascular system with that embrace.

A hug activates the part of your brain, your parasympathetic system (vagus). This system restores energy and repairs our body. It also elevates feelings of love, compassion, and gratitude.

A hug can release the “love hormone,” Oxytocin. When you are embraced you can feel trust and attachment, even just for the moment. Ocytocin helps ease this bonding by activating the pleasure parts of your brain. This hormone is also related to happiness. This hormone is what generates “that feeling.”

There is something special about oxytocin and mothers. Women feel this effect when they cuddle their babies closely. It can literally make a mother’s heart “sing and feel warm!”

WHAT HAPPENS WHEN YOU DON’T GET HUGS?

Not receiving physical affection can be related to loneliness, depression, and stress. It can also cause physical pain and poor sleep quality. Additionally, it could result in personality disorders and attachment issues. No physical affection can also lead to trouble in “feeling” emotions in general.

That’s how important a Hug is.

What does a hug really do for my body?

Bedtime Hugs: definitely will help your brain calm down and sleep better. Feeling secure in a relationship does help you sleep calmly.

A bedtime hug for a child can be quite powerful. It sends them to sleep with the feelings of “I’m loved” and “I’m cared for.” Powerful.

Hugging a newborn child can increase the baby’s weight and improve all-over development. For a child to develop with good self-esteem, they need hugs frequently. Children need hugs more so than an adult, who already has a sense of self-esteem.

A hug from a loved one decreases cortisol, the stress hormone. Touch will disable the part of the brain that reacts to stress, and leads to a more relaxed rest.

Well-being Hugs: touch biologically reinforces the part of the brain that gives you calmness.

Serotonin is also released with a hug. This hormone elevates mood, controls anxiety, and reduces feelings of aloneness.

Hugs improve Immunity: It is understood that hugs give us perceived social support. This can lead to being sick less. The feelings of belonging is one of the tenets for good health.

The gentle pressure on your sternum with a good hug stimulates the thymus gland. This gland regulates and balances your body’s production of white blood cells. These are the cells that keep you healthier.

Studies relate to improved immunity from the reduction of the feelings of stress/tension/conflict. Non-sexual hugging is a means of conveying empathy, caring, and reassurance. Powerful feelings.

It is interesting to read that more hugs can increase salivary oxytocin. They can also lower levels of alpha amylase (3) and lower blood pressure.

The 10 second hug is actually better than the 1 second or quick hug. The longer hug goes farther.

Time does make a difference in a hug: 10-second helps the body fight infections, eases depression, and lessens tiredness. A 20-second hug reduces the harmful effects of stress. It can lower cortisol. It also relieves elevating blood pressure, and can actually help your heart.

The release of the hormone, dopamine, is what gives us that “good feeling.”

Hugs help your heart and cardiovascular system. A good hug can actually lower your blood pressure. This effect lasts even after the participant has left the room.

Interpersonal touch is linked to increased attachment security. A hug, or at the least, a pat on the shoulder, is linked to support. Touch gives higher relationship satisfaction, and eases conflict.

We know that a good hug will help with physical pain. Just the touch of knowing someone cares can make a difference. Cancer patients who received hugs of a healing-touch report less post-operative pain. A hug can also help with less use of narcotic painkillers. Amazing.

A hug can actually influence physical performance. A study with the NBA showed that teams with higher touch rates, actually performed better. That tap on the shoulder, head-bump, chest-bump (depending on sport) seems to transfer a lot of trust. This trust enhances their performance.

Childhood teams need to encourage “team-ship.” My thought is that no child should sit by themselves on the bench. A team needs to be together, even on the bench. They don’t have to touch at a young age. Just knowing someone is next to you is a big start. At a time-out, or half-time, team members need to finish with a hand-hold pat.

When someone feels a part of the bigger picture, losses are not so personal. It is not the individual that lost, it is the team. Touch eliminates that overwhelming emotion that many times leads to tears. This is also the time for the hug or the pat on the shoulder that says: I’m here. I’m proud of YOU.

Start early and your child will never feel alone.

Hugs can reduce Fighting: Couples who hug more, fight less. It is thought that a good hug blunts negative feelings. It also reduces the stress of the day.

Cortisol is a killer when left unchecked. Stress is part of our daily routines. Those who received hugs often believed they had better social support, and helped lower the stress hormone.

Snuggling with your pet works great to release your “cuddle” hormone, oxytocin. Not only does it build an attachment, but it also releases those “feel good feelings.”

A hug, according to a study, a hug can reduce the anxiety of mortality. It makes us feel safe. It makes us feel not so alone. This thought is fascinating. No one wants to die alone. Those hugs give us courage to face the unknown.

GIVE YOURSELF A HUG!

Don’t be afraid to hug yourself! Sounds silly. But putting your arms around yourself can reduce your pain. The thought is that that self-physical touch is not what your body expects. This confuses the brain as it tries to figure out where the sensation is coming from. Pain is blocked by crossing your arms.

“You play the most important role in your own wellness, and hugging yourself can help remind yourself of your power. Instead of waiting for someone to hug you and offer support, make yourself feel better and give yourself that hug. (2)

Research says: 4 a day for survival; 8 hugs a day for maintenance; and 12 hugs a day for growth. That sounds like a LOT! But when I think of a child and hugs, it makes sense to me.

Start with that morning self-hug. I think it is more powerful than the suggestion of making your bed each morning. It has been said that that making your bed gives your brain organization to start the day. You have accomplished a task. The day is not wasted. Imagine what that self-hug will do too!

That morning self-hug would go even farther. It gives you power. It gives you self-confidence. Try it! You’ll be surprised.

It is unfortunate that most people in the USA are touch-deprived. We don’t like to be touched, or we think we don’t like it. We live solitary and busy lives. This reduces social interactions, and …touch. How many people are living by themselves? Or perhaps living with people that they don’t really interact with due to schedules. This definitely breeds loneliness. Start with the Self-Hug.

ALWAYS ASK:

Our society pushes people from touch who are not directly related to them. This social norm is putting our society at a great disadvantage. We are becoming distant to our neighbors. Maybe more hugs would mean less anger. (I do strongly suggest: always, always, ASK if you can give a hug. Then it won’t be misunderstood.)

Did you stand in front of a check-out person, in a store, who obviously is having a very bad day? It can be hard to deal with the public sometimes. I ask if they want a hug? And the answer is always “yes.” I also tell them during that moment that I value their work. It is a moment of gratification for both of us. Priceless.

Notice the differences in touch among other countries:

Look at other countries. The live as communes, meaning that grandparents or siblings live together more often than solitary. Family is the support. Elders babysit. Cousins interplay with the babies. Family gatherings is a part of life. Touch is every day. They are happy with the support.

In the USA, we are content with sometimes only holiday gatherings. Why? It is much more gratifying to gather when the only talk may be who wants to play what? That’s when touch becomes deep.

The importance of human connection cannot be stressed enough. We need it.

When someone wraps their arms around you, you do feel the comfort and a feeling of not being all alone. It warms our soul.

It is no surprise that a good long hug can make us feel so good.

I’ll be sending you a hug each time we communicate! Who says a non-verbal hug doesn’t count?

Reference:

  1. https://www.verywellmind.com/the-power-of-a-hug-on-your-health-5211361

2. https://www.healthline.com/health/hugging-benefits

3. https://www.healthline.com/health/hugging-benefits

3.)The ability of alpha amylase to hydrolyze (break down) starch primarily benefits the digestive system. Additional health benefits of alpha amylase include support for the immune system. It aids in the management of inflammatory conditions. It also provides support for aging. (https://www.xtend-life.com/blogs/supplement-ingredients/amylase#)

4. NIH: Does Hugging provide stress-buffering social support? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323947/

5. https://www.medicinenet.com/how_do_hugs_make_you_feel/article.htm

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Wellness suggestions

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Boosting Immunity with Healthy Habits: Tips and Insights

There is no such thing as a “central immune system.” It is all about cells, proteins, tissues, and organs all around your body. These components work together to defend you from outside invading bacteria, viruses, parasites, and more! It can detect intruders that are unwanted or hazardous to your health. It can then arouse your “army” to gather defenses and get ready to fight to eliminate the invader.

Two Special Parts to our immune system:

There are actually two parts of your immune system. Your inner immune system (innate, which is inherited) is our first-on-the-scene, a first-responder. This is a group of cells. They will multiply when an invader is found. They will surround it. They will cover it, and they will kill it! This system is inherited and is here from the moment you are borne.

There is another immune system “part,” called the adaptive immune system. This develops over time as you become exposed to different germs, bacteria and viruses. This particular system actually grows stronger as you challenge it more. This “system” has a great memory and a good range of defenses against all kinds of invaders.

Your immune system produces anti-bodies. These are copies of past invaders. They create a pattern of how your body responded to the “invaders.” This is where you can get quite sick with an illness. The next time, you may not get as sick with the same illness. Your defenses have great memories.

Our immune system goes hand-in-hand with your gut!

And there’s more to your defenses! Your immune system has co-helpers!

The majority of our immune system is directly connected to your gut. Over 70% of our immune system lives in our gut! Inflammation in your gut will have a bad effect on your immune system as a whole. In this case I’m talking long-term stressors. (I’ve talked about that in past blogs.)

Chronic Inflammation:

Chronic inflammation in your gut causes the gut walls to stop working as they should. This weakens and loosens the tight structure in your intestinal walls that keep nutrients in and toxins out. When your gut’s walls become inflamed, the intestinal walls become porous. This means the intestinal walls then have openings for invaders to get in and cause all sorts of problems.

Good Gut Health

Good gut health can come with proper foods: raw fruits and vegetables. Low saturated fats. And low sugars. Sugars are awful for your gut. Learn to drink water, perhaps flavored with fresh fruit or a squirt of lemon or lime. Hydration is almost as important as a good diet.

Immunity begins at home first:

Healthy foods are good for your gut. Start with raw fruits and veggies, whole grains, nuts, low-processed meats, low sugars, and high fiber foods. Your daily diet is important to your immune system.

Pro- and Pre-biotics:

What are Pro– and Pre- Biotics? An answer From Katherine Zeratsky, R.D., L.D.: Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the “good” bacteria (normal microflora) in the body. 

Prebiotics are foods (typically high-fiber foods) that act as food for human microflora.

Pre- and Pro- Biotic foods: We need both in our diet.

Some healthy foods contain pre- and pro-biotics. These are essential for a happy, functioning gut. Superfoods for the gut contain both pre- and probiotics. They are fermented foods like kimchi, sauerkraut, aged cheeses, yogurt, pickles, and kombucha.

Prebiotic-rich foods like garlic and onions. You can add apples as they contain pectin. This is a soluble fiber that can reduce inflammation. Apples can also enhance beneficial gut bacteria, block harmful bacteria, and decrease weight gain. Don’t forget bananas, asparagus, leeks, onions, barley, oats, legumes, nuts, pomegranates.

Oh I can imagine good foods from the above list: soups with barley or leeks. Cool weather breakfasts with oatmeal with apples. Great food choices. All good pre-biotics for a healthy immune system.

Finally, there are probiotic-rich foods like yogurt and sauerkraut. These foods contain beneficial bacteria that support the growth of healthy gut flora and promote digestion and nutrient absorption. (But be certain to read your labels as many yogurts are full of sugars, and that’s a negative.)

Serving suggestion: Soft cheese (gouda, cream cheese, marscapone) with sour-dough bread. Serve your sour-dough bread and cheese with perhaps a pickle. Have a fresh apple for dessert! All great pro-biotics. Don’t forget saurkraut as a side dish to pork? Again with apples for dessert. (Apples aid in the digestion of pork!) Or for dessert: a spoonful of yogurt with fresh fruit and a dollop of Redi-Whip on top?

What else can I do?

And we have talked about the importance of sleep, rest and restoration. When you sleep you are not “just renewing cells,” you are also developing a strong cellular defense system. Children who don’t have a priority of sleep do seem to “catch” whatever is going around. Sleep is so important not just for children, but adults too.

We live in a society that exposes us to many gut-harming factors:

Colds and flu:

These gut-harming factors can include chemicals such as glypsoate exposure. (This common pesticide-chemical is in Round-Up and has many harmful side-effects.) Many farm-used pesticides, antibiotics in our meats, environmental pollutants, and other airborne toxins are also included in the list of harm to our foods. Add to that the surface germs and bacteria we touch every day. Yikes! We are daily exposed to many different immune challenges on a daily basis.

Children have about 6-10 colds a year! Adults average 2-4 colds a year. An estimated 10-20% of Americans come down with the flu each season that goes from November to March. Children are 2-3 times as likely to get sick with the flu than adults. Children spread cold/flu viruses easily from one to another. It is always a good suggestion for everyone to get a flu shot. Flu shots give the “pattern of defense” to your immune system.

Small but large steps to help our immune system:

  1. Eat your anti-oxidants: that means consume a diet rich in fruits and vegetables. Learn to serve them at every meal. These foods contain the range of anti-oxidant nutrients needed for a healthy immune system.
  2. Take a multi-vitamin. Even with a diet rich in anti-oxidants, it can be difficult sometimes to consume the recommended daily amounts. A vitamin-mineral multi-vitamin supplement may be necessary to keep a healthy immune system. This supplement can help fortify your body with the missing nutrients of the day.
  3. Take immune boosting herbs to enhance your immune system.
    • Elderberry: may help you recover faster! (Great tea! Get it pure)
    • Cinnamon: Add to desserts, and even your coffee!
    • Garlic: best known for lowering your cholesterol and reducing the risk of heart disease, can also help prevent colds. (Add garlic to as many of your meals as you can, especially in the cold-inside months.)
    • Echinacea: Serve in a cup of tea. Add to herbal mint teas.
    • Oregano and Turmeric: Great herbs to add to foods.
  4. Watch your weight. Learn how to eat healthy. Watch carbs and sugars, and of course saturated Fats.
  5. Hydration cannot be emphasized enough. Proper fluids can help your system remove toxins. Good hydration can also help your body process nutrients easier.
  6. Sleep! Cannot be stressed enough. Especially take note of the number of hours your children sleep. Unplugging may not make you popular, but then neither will the family getting sick make life fun.
  7. Exercise: Get a Move On! Get off the couch. Get off the video games. It only takes 45 minutes a WEEK of moderate exercise to improve your health and your immune system.
  8. Reduce your stress. Our kiddos, too, have daily stress; perhaps more stress today than yesteryears, especially before iphones. Learn and teach your family a sleep routine for a good night’s rest.
  9. Meditation goes along with sleep. Meditation can be done before sleep. Take the time to empty your mind of today’s worries. (I find, for me, reading positive-themed books. You want to put soothing thoughts into your brain before sleep.) Stay away from falling asleep with TV on.
  10. Sociability and humor. It can be a lot of fun to join a group: play cards, book clubs, or community theater? Do something for your community. Helping your community can definitely affect your mental state in a very positive way. The above-mentioned activities don’t have a magic wand, but they do enhance your immune system. Stay social.

All-around healthy habits can encourage and enhance your immune system. This includes what you eat and how you rest. Staying sociable is also important. Who wants to be sick?

If you would like more immune-healthy suggestions: join my Facebook page: https://www.facebook.com/groups/wellnessmakescentswithmarycommunity/

References:

https://www.nccih.nih.gov/health/colds-flu-and-complementary-health-approaches

https://my.clevelandclinic.org/health/body/21196-immune-system

https://www.ncbi.nlm.nih.gov/books/NBK279396/?report=printable

https://wellness.maryjessen.com

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Health and Wellness, Needed nutrients

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