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Posts tagged ‘health’

Who Owns Nutritional Supplement Companies? Key Players Revealed.

You are looking at a graph of who has the most control over nutritional supplements and which country? Shaklee is not listed as it has sole proprietorship of its company. Shaklee Corporation only owns Shaklee. Can you find yours?

I tried to investigate who owns which. I found it quite interesting and in some cases, GNC in particular, quite hard to find who owns it.

Nature’s Bounty, Emer-C, and Osteo Bi-flex. are owned by the Carlyle Group, an investment group. What are their controlling interests? Making money.

Nature’s Maid is owned by Osluke, a Czech company. Out of the USA. What are their standards for health supplementation? I know they must meet USA standards? But USA does not have a supplement standard? Only marketing?

Amway is now part of a holding company, Alticor. Founded in 1959. Alticor Corporate Enterprises is a subsidiary holding corporation of Alticor’s non-direct selling companies. These companies include Amway Hotel Corporation, Gurwitch Products, Interleukin Genetics, Metagenics, and Fulton Innovation.[9] Where is Amway’s health products? They now sell clothing too! Amway was not founded on “Living in Harmony with Nature” and lost their way.

GNC is listed as a retail company. GNC Holdings, LLC is an American multinational retail and nutritional manufacturing company based in Pittsburgh, Pennsylvania. It specializes in health and nutrition related products, including vitamins, supplements, minerals, herbs, sports nutrition, diet, and energy products. It is owned by Nutra Manufacturing; or is it International Vitamin Corporation. It all gets lost on line. I could not find any science backing their products.

Shaklee Corporation is an American manufacturer with an American owner. It is also a multi-level marketing distributor of natural nutrition supplements, weight-management products, beauty products, and household products. (However it diverges from the normal MLM. Distributors can out-rank, and out-earn their sponsor. Thus not a true MLM.) Shaklee is based in California, with global operations in Canada, China, Indonesia, Japan, Malaysia, and Taiwan. Shaklee has always been about health, and Living in Harmony with Nature.

Founded in 1956, Shaklee is the First Company in the World to obtain climate neutral certification. The company has totally offset CO2 emissions from company operated facilities. This has resulted in a net zero impact on the environment. And Shaklee is still focused on that today by leading the charge with Eco friendly products and support.

At Shaklee, the obsession is over the quality of every one of their products:

  • Shaklee has an in-house team of PhDs and other scientists. They set the specifications for our ingredients and finished products. Their Quality Assurance Department helps to ensure those specifications are followed.
  • Shaklee screens all new botanical ingredients for more than 350 contaminants. This is well beyond what is required by the United States Pharmacopeia.
  • Shaklee performs over 100,000 quality tests each year to ensure purity and potency of our products.
  • Shaklee’s longstanding support for nutritional research involves collaborations with leading academic labs. The academics control publication of the results, not Shaklee.
  • Shaklee has have published over 135 scientific papers and presentations. Ninety of these are clinical studies. They are published in peer-reviewed publications, who are tough judges to allow publication. (I have yet to find any nutrition company with so many peer-reviewed studies. Peer-reviewed studies do lead to development of better products.)
  • The Landmark Study demonstrated the powerful effects of long-term use of multiple Shaklee dietary supplements. People who took Shaklee supplements for 20 years or more had healthier levels of many chronic disease-related biomarkers. These biomarkers include HDL cholesterol, homocysteine, and C-reactive protein.
  • Shaklee’s list of clinical research: https://healthresource.shaklee.com/clinical-research-study-archive/

I’m sticking with a company whose focus is my health. That focus is the health for me and for me and my family’s the future. I don’t want my health guided by a holding company for financial gain. Nor a company that is not in the USA. Shaklee spreads the word world wide. Its products are treasured and used world wide. Many of Shaklee products cannot be found anywhere else. Many of Shaklee products have results that cannot be found anywhere else.

Isn’t it time you switched to someone who has your health front and center!

January 2026
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Health and Wellness, Supplements info in general

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Family Meal Planning Tips: Budget-Friendly Strategies for Healthy Eating and Savings

Sometimes it can be difficult to shop for a large family on a small budget. I remember my early years with 4 growing kiddos. I had a limited food budget at that time. A very tight budget. I will admit that at that time, I did not buy any pop/soda or very little treats. (It wasn’t such a big deal then as it is now?) Potato chips were the one item to offset a soft lunch. (I like a good salty crunch; but I only eat it at lunch. Now I’d rather have sweet potato chips!) We did always have a cookies at supper! (Limit 2.)

Nutrition for kids is based on the same ideas as nutrition for adults. Everyone needs the same types of nutrients: vitamins, minerals, carbohydrates, protein and fat..

The most important factor to consider when budgeting for food is to consider the family’s activities and age. We know that can vary greatly. I would also factor in after-school or after-activity snack. And it has to be nutritious! I usually served hard cheese and sausage with fruit and veggies and whole grain crackers. Kiddos loved the finger foods. This was my way of getting in fresh veggies. Pack them in lunches. (However it seems kiddos today don’t always pack a lunch.)

If you surf the web you can find all sorts of easy ways for “packed lunches.” They can actually look better and taste better than purchased lunches. (Make several and refrigerate.)

If they are against the “sack lunch” call it a “snack bag.“ With the activities of today’s kiddos they almost need a “Snack Bag.” You can insert cheese sticks and veggies here. Even add the apple. (The thinking is hard fruit that doesn’t bruise easily.) Don’t forget snack bars. Watch the labels for sugar content. Look for proteins. A “snack bag” can be a good source of nutrition. Kiddos don’t have to spend money on the machines. (And we know the machines are all sugar/salt snacks.)

And for your kiddos, having that “snack bag” in their backpack insures them that they never will go hungry. ( I’m thinking after school, or even waiting to be picked up after school.) Pack enough to share!

So how to do all this?

To start, a child needs only an average of 1200 calories per day. Make these calories good. Make them dense. Don’t rely on the snack machines for their snacks at school. Especially when they are looking for a snack after school. Many times the items offered by machine say “added protein.” But 3grams is barely enough. It only is there so they can say: “protein snack.” But it really isn’t if you look at sugars included.

Planning comes First!

The first thing to do when Budgeting, as we all know, is to plan. It takes time to start, but your day-to-day time evaporates as you only have to consult your list. No more “wondering what to fix.”

Review and create your shopping list from the Food Pyramid. The hardest one to remember is the fruits and veggies that our growing kiddos so need. Everyone needs at least 8 ounces of fruit AND veggies every day. This amount increases as the child ages. Take into consideration their activity level. Get creative. It will also make the necessary nutrients more attractive for them, and for yourself.

Plan your snacks too. Try to limit maybe one big “bag” a week. If it is in the house, it gets eaten. And majority of snacks are not nutrient dense, and you find yourself hungry again, if not gaining unneeded weight.

By planning ahead, you can Check Out Sales. Plan your meats around sales or bulk offers. (I’ve found good bulk offers even at Kroger!)

You can plan bulk meals that will enable you to reheat later in the week. (I feel making it once, add enough ingredients that it can appear again!) Buy in bulk, but not necessarily at Cosco. Suggestions: Uncooked rice, and pasta. (I create my own 90 sec rice and pasta. Make enough for the next meal and freeze it separately.)

Seasonal produce is great for sales. I’m buying green beans right now as they are in season. I’ll cook some, and freeze several. Corn on the cob in the summer is a bargain. In-season fruits are easy today. Buying in-season also gives variety and can save money. Buying in season, and freezing opens up the budget next month.

The toughest part of a Food Budget is the convenience foods. I always try to cook double. It is a one-time effort that gives you the ability for convenience later. A meal can sit in the freezer from last week. It can also sit there from last month. And it is a treat today when I’m rushed for time. And that becomes my “convenience meal!” Tastes better, better nutrition too. (Have you looked at sodium levels on convenience meals? Like: WOW!)

The general guidance for sodium limits is: Adults and teens age 14 years and older: no more than 2,300 mg (milligrams) a day. Children ages 9 to 13 years: no more than 1,800 mg a day. Children ages 4 to 8 years: no more than 1,500 mg a day. And retired adults: 12-1800 mg a day. Children can get and are getting hypertension. Watch the sodium.

Are you aware that frozen fruits and veggies provide good nutrition levels overall. Canned fruits are great in the winter. But with cans, watch sodium levels. Rinse vegetables before cooking. Add an herb instead. Don’t be afraid to mix canned with fresh. Buy canned fruit ONLY in natural juices. Maybe add a handful of walnuts? If you want to be really fancy: dollop of RediWhip (natural whipped cream.)

One of the biggest expenses against a Food Budget is beverages. Kiddos do not need sodas. They require milk and water. You can enhance water with fruit for flavor: fresh or frozen. Hot cocoa is good in the fall and winter.

As to coffee, learn to make your own. It may take an investment in a coffee machine. In the long run, it will pay for itself and then some. Do some research into flavored or special brewed coffee. You’ll be surprised at how easy it is to make at home. Try not to add too many sweeteners to your beverage. (Again, empty calories.)

The hardest part of a Food Budget is the planning. Make time for it. You will find yourself and your family eating better. You will be surprised at how much you will save. (Put this money away for a fun day!)

Make meals a family time. Everyone should join in. Kiddos love to cook. They learn from their adults. Let’s teach them good eating habits today.

As a nutrition coach I will be glad to help with your planning. Just message me. Lunch ideas for kiddos can go with adults too! Variety is the key to keep packed meals from being dull. Planning is a Must. Your life is too hectic without it.

References:

https://wellness.maryjessen.com

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Essential Eye Health Tips for All Ages: Importance of Eye Exams

Back to school time is a good time to remind us of the importance of Eye Health. The most important thing to do is to get a thorough eye exam by an Optometrist. This should be done yearly for all ages.

Our eyes are the doorway to enjoying life to the fullest.

It’s good to know how your eye functions. Parts of the eye: Let’s start at the beginning:

Light passes through the clear front of the eye, into the Cornea, the outer layer of the eye. The light bends to help the eye focus. Some of the light enters through the opening called the Pupil. The colored part of the eye (Iris) controls how much light gets through to the lens. The Lens is a clean inner part of the eye. It works with the cornea to focus light on the retina.

The Retina is the light-sensitive layer at the back of the eye. It turns the light into electrical signals. These signals travel through the Optic Nerve to the brain. The Brain turns these signals into images we see. All in a “blink of an eye!”

Your eye lashes are important to your eye’s health. They filter dust and tears to help keep the eye clean.

Did you know that your eyebrows are important too? They channel unwanted moisture, sweat and rain, away from you eyes. (Sort of like a brow of your cap.)

Maintaining good vision is a key to a healthy lifestyle. Eyesight is vital to nearly everything we do. We all want healthy eyes throughout our life.

How to help our children’s growing eyes:

It is important for our children’s eye health to start with a healthy diet. They should also get in the habit of drinking plenty of water. Hydration is a key to good vision.

Start eye health with healthy foods. Eat eggs, greens, red berries, and orange-colored fruits and vegetables. Nuts, sweet potatoes, and whole grains are also beneficial. Try avocados, salmon, walnuts, poultry, seafood, milk, and other dairy products.

Prepare healthy snacks that are grab and go: yogurt, cheese sticks, cut-up veggies. (I have found that peppers, celery and radishes stay fresh if stored in a glass jar. I wash and dry thoroughly and store with a tight lid. It is important to keep moisture out. When serving, allow jar to dry before recapping.)

Omega 3 is very important for eye health: Almonds, walnuts, pistachios can help preserve a child’s vision. (As an older adult I have found adding 4 Omega 3, as prescribed by my Opthamologist, works great when added at bedtime. It has made a huge difference for me as to dry eyes.)

Avoid refined sugars and added sugars. Avoid snack bars and sugary drinks. Learn to read labels of snack bars as many of a lot of added sugars. Encourage water drinking by adding fruits, and even cucumbers for flavor and attraction.

Wear eye protection. Good UV-blocking sun glasses are important at all ages. Do not stare at the sun, as sun rays can permanently burn and harm your retina. Learn to do activities that give your eyes a rest. Get away from computer screens, and even TV screens as much as possible. Take a walk.

Eye rubbing can be a sign of allergies. Rubbing your eye can scratch your cornea. Rubbing can also transfer bacteria from your hands into your eyes, causing an infection. Take an allergy tablet or an antihistamine if the irritation is about allergies. Consult with your doctor.

As we get older, the volume of tear secretion and tear quality decreases. Women are more likely to suffer from dry eyes than men.

The volume of tear evaporation increases in dry winter months. Air conditioning or direct contact with air blowing from a fan or AC can aggravate dry eye symptoms.

If you spend a lot of time looking at a computer screen, the frequency of blinking decreases. This can create dry eyes. Look into “computer screen glasses.”

Medication can also affect your eye. Be careful of eye drops with preservatives.

What can help your eye?

We are aware that Carotenoids are helpful for our eyes. We get them in a healthy diet. But sometimes it can be hard to eat the Daily Recommended Amounts of fruits and vegetables. It can become even harder to increase these amounts when our eyes bother us. This is where the supplement comes in.

If your diet isn’t rich in daily tomatoes, orange fruits and vegetables, you are missing out on key nutrients. You also need leafy green vegetables in your diet. These key nutrients increase the density of the macular pigment, an area critical to visual acuity. It also helps filter harmful UV light. And supports overall eye health. If you cannot eat enough, then look into supplementing.

What can I do for my children’s eye health?

Limit screen time each day and have your child take frequent breaks to protect their vision. Watch the amount of screen time with game-playing. Taking breaks also helps with other near-vision activities like reading, writing, or drawing. Get enough sleep: Our bodies and eyes heal when we sleep.

Remember to have their eyes checked each year. This is important.

Age-related Macular Degeneration: AMD

Age-related macular degeneration (AMD) is a disease that affects a person’s central vision. AMD can result in severe loss of central vision, but people rarely go blind from it. Risk factors for AMD include being 50 and older. Smoking. Having high blood pressure. Eating a diet high in saturated fat.

No one knows exactly what causes dry macular degeneration.  The macula is part of the retina (the light-sensitive tissue at the back of the eye.). Age-related damage to an important support membrane under the retina is believed to contribute to dry age-related macular degeneration. Research indicates that it may be a combination of family genes and environmental factors. These factors include smoking, obesity, and diet. The condition develops as the eye ages. A diet high in dark leafy greens, orange and yellow peppers, and other vegetables may be beneficial in managing macular degeneration. These foods contain carotenoids, or antioxidants, that keep the macula healthy.

What can I do to supplement my diet to help my eye health?

I can’t eat all that my eyes need Each and Every Day. I recognize that, especially as I’m aging, a supplement can help my eye’s health.

Shaklee’s Carotomax is my favorite. It provides over 13mg of the beneficial carotenoids: lutein, lycopene, beta-carotene, alpha-carotene, and astaxanathin per serving. I have only found all of these in Shaklee’s Carotomax.

What is alpha carotene and beta carotene?

(Alpha-Carotene and Beta-Carotene. Both α-carotene and β-carotene are primarily regarded as precursors of vitamin A. Common orange-, yellow-, and green-colored fruits and vegetables are rich sources of these carotenoids. Examples include carrot, pumpkin, apricot, sweet potato, and beans.)

I have been diagnosed with Dry Eyes. My Opthamologist recommended Shaklee’s Omega 3, and also to include Carotomax. I get both in my daily vitamins. But it is not enough for aging dry eyes. It makes a big difference for my eyes if I add another of Shaklee’s Carotomax. It also helps if I take 4 of Shaklee’s Omega-3 at bedtime. Dry eyes: gone. It truly helped my Dry Eyes.

Good Health always comes back to Good Foods. Our diet is important. Make fast food or convenient meals a treat. Plan ahead with your meals. Double batching makes meals in a rush easy, and you know they are nutritious.

Hereditary genes can play a part in your eye being “unhealthy.” But there are ways we can slow or hopefully prevent bad eye health. Start with good nutrition. And learn to protect your eyes and your vision from day-to-day assaults.

If you want help with meal planning, I’ll be glad to help. If you need to plan more nutrition into a tight food budget, I’m here to assist. Message me.

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Boost Brain Health: Nutrition, Exercise, and Brain Training

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

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

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

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

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

I want a healthy brain: What can I do?

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

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

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

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

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

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

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

Things to do for our brain’s health:

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

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

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

But let’s first start with basic foods:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

References:

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

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

https://wellness.maryjessen.com

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Vitamin K: Essential Nutrient for Strong Bones and Blood Clotting

I have been asked as to the needs or benefits of Vitamin K for an older woman. Vitamin K is a nutrient that the body definitely needs. It is important for blood clotting and healthy bones.

You need to consult with your doctor if you are taking Coumadin (Warfarin). You should also consult with your doctor if you are taking Bile acid sequestrants (Questran and Colestidil). Additionally discuss with you doctor if you are taking Orlistat (Alli and Xenical) for weight loss.

What happens if you don’t get enough Vitamin K? A severe deficiency can cause bruising and bleeding problems because the blood takes longer to clot. Vitamin K deficiency can also reduce bone strength and increase the risk of osteoporosis. You could be at risk of breaking a bone. The body needs Vitamin K for healthy bones!

What is Vitamin K?

Vitamin K is an essential nutrient that your body needs. It works to help your blood clot. A clot is a clump of semi-solid blood that your body forms to stop bleeding.

Vitamin K helps with: Wound healing. Creating strong bones. Protecting against heart disease.

In addition, your body makes Vitamin K out of bacteria in your intestines. (2) This is where good gut health is important.

What are the symptoms of Vitamin K deficiency?  The main symptom is uncontrolled bleeding. Other symptoms can be subtle and include:

Sleepiness

Vomiting (3)

Seizures (4)

Bruises (especially on the head) (5)

Petechiae (little red spots) (6)

Nose bleeds (that can’t be controlled) (7)

Jaundice (8)

Pale skin

Stool that is bloody, dark, and sticky

If you have any of these symptoms, consult with your doctor. Do not self-diagnose.

The amounts of Vitamin K vary from age.

Birth to 6 mos: 2.0 mcg 7mos to 12 mos: 2.5 mcg

It then jumps to 1-3 years 30mcg. 4-8 years: 55mcg. 9-12 years: 60mcg. and 14-18 years: 75mcg,

The best person to ask, of course, especially for infants and toddlers, is your Pediatrician.

Adult men 19 years and older: 120mcg Adult women 19 years and older: 90mcg.

What happens if you don’t get enough Vitamin K? A severe deficiency can cause bruising and bleeding problems because the blood takes longer to clot. A Vitamin K deficiency can also reduce bone strength and increase the risk of osteoporosis. The body needs Vitamin K for healthy bones!

What you can do for your children is to make certain their diet is rich in green leafy vegetables (spinach, kale, broccoli, and lettuce.) Vegetable oils (Soy and canola) Some fruits: Blueberries and figs (If you haven’t tried a fig: you need to. But be careful as you won’t want just one!) Meat, hard cheese and eggs, and soybeans.

As to our kiddos: Diet plays an important factor. I have always said: add something raw to a meal for greater food satisfaction. Add to their diet the foods that are rich in vitamin K, as I have illustrated, at a meal.

What about an afternoon snack? Finger food always works. Add nuts, berries, a cut-up banana, hard cheeses, sliced meats. Perhaps a whole grain cracker. Don’t hesitate to decorate your plate with seasonal napkins. Have fun with it. Your kiddos will Love the treat! And you won’t have to “force” nutrient dense veggies/fruits/nuts on them at mealtimes. Have fun with nutrition and the kids will eat it!

You can make this after school snack the night before. (I sprinkled my cut-up fruit with “Fruit Fresh” and the fruit did not brown (oxidize). My kiddos and their friends loved this after-school or afternoon treat. Have fun with it

My advice: Vitamin K is needed for healthy bones and good blood. BUT: if you are taking any kind of prescribed medicine, you need to consult with your doctor. Consult with the pharmacist before adding a Vitamin K supplement.  Always err on the side of caution.

References:

(1) https://my.clevelandclinic.org/health/diseases/24129-heart-disease

(2) https://my.clevelandclinic.org/health/articles/24494-bacteria

(3) https://my.clevelandclinic.org/health/symptoms/8106-nausea-vomiting

(4) https://my.clevelandclinic.org/health/diseases/22789-seizure

(5) https://my.clevelandclinic.org/health/diseases/15235-bruises

(6) https://my.clevelandclinic.org/health/symptoms/21636-petechiae

(7) https://my.clevelandclinic.org/health/diseases/13464-nosebleed-epistaxis

(8) https://my.clevelandclinic.org/health/diseases/22263-jaundice-in-newborns

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Green Tea vs. Coffee: Benefits, Risks, and Health Effects

Effects of Caffeine:

Caffeine comes from natural resources. It is found in coffee beans, cacao (chocolate), tea leaves, and more. Manmade forms of caffeine can be added to certain drinks and foods.

Caffeine is a drug that is know as a stimulant. This means it excites the nervous system, making the consumer more alert. Many people find that it gives them a temporary energy boost, and for some can even enlighten their mood.

An estimated 80% of people worldwide consume some form of caffeine every day. This includes roughly 70% of the children of the world! Fewer teens are drinking pop compared to a decade ago. They are turning to caffeinated beverages and energy drinks. For teens this is a dangerous drink that has some powerful health side effects.

Caffeine can work within a few minutes of consumption and have a half-life of about 5-6 hours. In other words, it takes 5-6 hours for caffeine to clear your blood stream. Be careful of chocolates or added caffeine to beverages after supper if you find yourself sensitive to caffeine.

Caffeine, a stimulant drug, excites the central nervous system. Drinking too much can make you nervous, restless, interrupt your sleep, cause muscle twitches, and even trigger arrhythmias. Some people are more sensitive than others. (I know I can only drink caffeinate beverages before 3:00 p.m.)

It is not unusual today to read about teens dying due to an energy drink. For teens adolescence is a time of brain development. The brain’s most neural connections happen during teen years. This continues into the mid-twenties.

Drinking caffeine from an early age can stunt brain development, as these connections become less efficient and stop forming.

Caffeine triggers pleasure circuits in the brain’s reward and addiction center and may influence a child’s food and drink preferences in later life. Children can be unconsciously sensitive to the pleasure of a caffeinated beverage and lack the knowledge of its side-effects.

Sleep is the area of concern for many people with caffeinated products. Every 10mg of caffeine a 13-year old consumes cuts the chances of getting 8.5 hours of sleep by 12%. Sleep deprivation, especially in teens, can affect their education, mental and physical health.

Caffeine also causes the body to lose calcium. Consuming too much caffeine could lead to bone loss over time. Additionally, soft drink consumption has also been linked to a higher incidents of fractures. Drinking caffeine and energy drinks as a teen, instead of milk, can raise the risk of osteoporosis as the child ages.

Recommended Consumption for Different Age Groups:

A recent study showed 85% of the US population has had at least one caffeinated beverage per day, with an average of 185 mg of caffeine consumed daily. (I know there were days in my 40s and 50s whereas I consumed a whole pot of coffee daily!)

How much is too much? For an adult the mark is at 400mg of caffeine per day, which comes out to 4-5 cups of coffee.

For children 12-18, the recommended amount is no more than 100mg of caffeine per day. For children under 12: NONE.

Food items with caffeine:

12 ounces caffeinated soft drink: 30-40mg

8 ounces of green tea or black tea: 30-50mg

8 ounces of coffee: 80-100mg

8 ounces of decaf coffee: 2-15mg

8 ounces of dark chocolate: 12mg

8 ounces of an energy drink: 40-250mg of caffeine in one container!

Symptoms of too much Caffeine:

Headache, anxiety, trouble sleeping, irritability, increased heartbeat, increased thirst, frequent urination, chest pain.

Sleep: Consuming too much caffeine will not only affect your mood, but your sleep. When consumed close to bedtime the sleep disruption can be mild to moderate. It is recommended not to consume any caffeinated beverage up to 6 hours before bedtime.

This can also included any alcohol with coffee or cocoa added.

Comparative Analysis of Coffee vs Green Tea

Green tea does contain caffeine, but remember coffee has 3 times the amount.

Free radicals, when in excess, can negatively affect your health by causing diseases and speeding up the aging process. The polyphenol, EGCG, found in green tea in greater amounts, has a beneficial effect on cancer cells of the head, neck, lung, prostate, breast, colorectal and pancreatic cancer cells.

L-theanine, a natural amino acid, found in green tea, can increase feelings of calm alertness. (Contrary to the nervousness of coffee and energy drink caffeine.)

Evidence also shows that green tea is associated with a lower risk of stroke, diabetes, and depression.

Be careful of adding sugars to your coffee and tea. This is where it can be associated with Type 2 Diabetes, weight gain, heart disease, and dental cavities.

Which is Better?

For children, even teenagers, I would advise not encouraging caffeinated drinks.

Consider: Coffee has higher caffeine level; whereas Green Tea’s l-theanine and its calming properties, may help you decide which one to drink, and what time to drink it.

My supplier, Shaklee Corporation, offers an Energizing Tea, which does contain caffeine in the lesser amounts, but also includes other teas and their health benefits.

Tea can be better for you when you look for a pure tea, not metal processed; and research it’s caffeinated level. Use your head for the timing, as a hot cup of Camomile, an herbal tea, perhaps with honey as a sweetener, can be the choice for bedtime.

Resources: https://eatrightidaho.net/2016/02/11/important-facts-about-energy-drinks-that-every-consumer-should-know/

https://majestycoffee.com/blogs/posts/black-coffee-vs-latte

https://www.verywellhealth.com/effects-of-caffeine-on-teenagers-4126761

https://www.healthline.com/nutrition/green-tea-vs-coffee

Precision Nutrition: Sleep, Stress Management and Recovery.

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The Importance of Quality, Quantity, and Consistency in Scientific Research

Nothing in science is ever concrete. People rethink and work on clinical studies all the time, trying to improve what was proven.

There are factors that must be examined to make a claim of “backed by science.”

  1. Quantity: How much research has been done? Only a few? Hundreds? The more studies done on a subject, you can feel confident on current results. Watch the dates of the study. Science is always evolving.
  2. Quality: Look for research done by people at the Top of their field and published in a well-respected Peer-Reviewed Journal. This sorts out the unreliable information. Any study can be paid for to turn out as you want. It is the Peer-Reviewed study that makes it accurate. Specifically, you want to see randomized controlled studies. These studies test a specific treatment on a group of participants. Not all participants think they are getting the “trial.”
  3. Scope: Look at the range of dates of the studies. Decide if recent conclusions are relative to the past.
  4. Consistency: This happens when more than one study comes to the same conclusion.
  5. Universality: Does it affect all or specific groups of people.

You do have to do your research today on all the new products being introduced. Nutrition products are not judged by the FDA. You need to look into their background of the company and the science the company uses.

Don’t buy nutrient supplement based on cost. There are way too many ways to get a product to market cheaply. What happens is quality suffers greatly. Aren’t you worth quality?

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Welcome Aboard!

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

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

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

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

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

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

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

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

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

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

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

I look forward to your comments!

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