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Posts tagged ‘Nutrition’

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

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Health and Wellness

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Embrace New Year Resolutions with Positivity

How did you start the year?

What did you do after the balloons and noise-makers and champagne were gone? Did you make a list of New Year Resolutions? Was this list a long one or a short one?

I have never really written down a list for the New Year “to do.” I don’t know if maybe I am afraid of seeing what I do not achieve throughout the upcoming year.

Lately, I have come to the conclusion that new year’s resolutions need not be big steps. Instead, they can be small positive actions or just creating a new habit. (I also don’t assess a number of times: 3x a week for arm-curls. Instead it should be: exercise weekly, as weekly can become more often as the year goes by. )

A time of reflection:

January 1 can be a day of reflection on the good things of 2024.

But it doesn’t have to be the FIRST of the year. It can be at any time in the beginning of 2025.

Reflecting on the past year can be beneficial. It helps us consider how to improve ourselves and our way of life.

“We spend January 1 walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched,” wrote Ellen Goodman.

Why do we feel we need to make a New Year resolution?

Google reflects: “A probable reason for (making) the New Year’s inspiring resolutions is the extra motivation many people feel around the end of the year.” We feel we want to start fresh and maybe make the new year better.

The start of a new year is a great benchmark.

The beginning months of the year allow us to look back. They make us think about where we stand right now in life. It helps us get clarity on what could be done better. With reflection, we can then create better habits for the year ahead.

Beginning the new year with resolutions does not have to be a dreadful list of tasks not completed.

I’ve realized I prefer creating a New Year’s list of what “I want to do in 2025.” This is more appealing than a list of tasks to accomplish. (Just a different approach.) I also think it is a more positive approach.

Do you create a list of changes for the new year?

A mental review of the ups and days of fun of the past year is a good way to think.

Are you remembering the highs, the good times of the year?

Make a list of the good times that improved your life and you want to repeat.

Have you found that you seem to abandon the “resolution” list by the 30 to 45-day mark?

Was your resolution list too much or too hard?

Were you critical of yourself?

Maybe there were too many items on your list?

New Year resolutions should be a list of what can be fun to do in the new year. It should include an easy way to create a new habit.

“Tomorrow is the first blank page of a 365-page book. Write a good one!” advises Brad Paisley.

I like this idea. It also plays into creating a journal for the upcoming year. I like the idea of creating a journal of positivism. This make it easier to write. The journal becomes fun to create. (I will talk more of this later.)

Creating a list of resolutions can be quite intimidating!

Mark Twain says: “Continuous improvement is better than delayed perfection.”

Continuous improvement sounds hopeful as it does not have an end. Continuous improvement is not self-critical. It is an rewarding motion.

This quote has led me to create a list of what I want to improve or do more of. Positive thoughts and actions.

Don’t start by looking at the reflection of yourself in a mirror:

Looking at yourself in the mirror is not always the way to start the year. Many times we tend to be quite self-critical.

You want to look around at your physical surroundings first.

We can start by looking at our immediate surroundings and decide what needs improvement. Improvement means a commitment of time. Maybe forgoing a vacation this year to improve your home or yard?

Do you have a resolution for the inside of your home?

Organization is always good for the mind. It gives our brain strength. Your brain loves organization.

Organization of your home does not have to be a BIG job.

As you look around are you satisfied with the organization of your home base? Does the inside of your home need improvement? Don’t look at the whole house. Look at your “living” rooms. Look at the rooms YOU are in the most. (Kids rooms don’t count! maybe next year?)

Does the inside of your home need a straightening or an organizing?

Sometimes just organizing the physical things around you can help make you feel good. Having an organized spot is better for you than being surrounded by what is not allowing you to feel “all-together.”

You can start with your cupboards in your kitchen. Are they full of good foods? Nutritious foods? Are you eating healthy? Don’t throw food out; donate it. Make a list of what you can improve. Maybe more fruits and vegetables. Less snacks?

What is your food budget? Are you wanting to save money this year?

A change in your eating habits could help save money. Good foods do not cost as much as snacks or pop.

Good foods also give your greater satisfaction after eating. Good foods do make a difference in how we physically and mentally “feel.”

How to start the day organized:

You have changed or organized your foods and your cupboards, what is next?

It is advised to start each day with making your bed!

This simple action of making your bed lets your brain start the day organized. It helps throughout the craziness of the day. Try it? Your bed doesn’t have to look like out of “Good Housekeeping.” All it means is to straighten the sheets and blankets and fluff your pillow. Simple. Easy and not a big project. Your brain loves the act.

What is the meaning of the hated word “diet?”

Are you concerned about your weight?

Don’t think the word”diet” as a negative.

Merriam Webster defines the word: 1. a : the food and drink that a person, animal, or group usually (takes many birds live on a diet of insects). b: the kind and amount of food selected for a person or animal for a special reason (as improving health) or consuming each day. c: a plan of eating and drinking less than usual (so as to reduce one’s weight) 2 : something experienced repeatedly( such as more fruits and vegetables)

“Diet” is a word that is meant to be a note of what you eat each day. The word “diet” does not mean what foods you have to give up to meet a society marker of what to eat or weigh. (I’m not going into weight. Sometimes just changing what you are eating can accomplish this.)

We all eat differently. There is a way to eat healthy, and not focusing on the elimination of your favorite foods. I encourage you to think of adding color and texture to your foods. I want to think of replacement or addition.

Diet really can mean something experienced repeatedly Each Day!

Make a resolution to create a “diet” of your favorite fruits, and include new vegetables.

You notice that the word “diet” is basically what we eat each day.

A New Year’s resolution can be adding to your diet! Adding is a positive resolution, and one that can be easier to continue.

Winter has many different fruits and vegetables!

By adding more raw fruits and vegetables, you move the ugly calories aside.

Years ago, when I worked at an Assisted Living facility, I decided to gather different fruits from the grocery stores. I purchased fruits that were not on the daily menus. I wanted to offer different tastes and colors.

This activity was a HUGE success. We tried Jack fruit! We tried different bananas. We tried mangoes. All fruits that were not part of a daily menu. And worth of a note in your journal. And perhaps becoming a substitute for the usual bag of apples?

So don’t let the word “diet” in your new year resolution to be an ugly word.

Use the word to be a sweeter way of adding more fresh fruits and vegetables. (Your body will love you!)

Make plans for getting outside of your house:

Consider creating a resolution to get out of the house more and into your local, state, or national parks.

Make plans to visit each of the parks in your city. That can be a fun number to achieve!

Try to spend four hours at each park. (Don’t tell yourself, it really is about adding exercise.) Your local parks may have some great programs to visit or partake.

Recently I became a Indiana Master Naturalist. This is a program offered by the Parks Department in Indiana. (..maybe your state has one too!) We hold a spring “Hawks” program and a fall “Owl” program in a local park. It is a great success! And a lot of fun. Families here Love it! You might look into your local parks for such-type programs.

Make plans to enjoy the outdoors.

Plan a picnic, even in the winter! A walk with a stop of hot cocoa at the end, and don’t forget the marshmallows!

Select a hike that the park department may offer. Use the bike/walking trails in your neighborhood. Or maybe just the sidewalks!

Find a park program and reserve a spot! This is all the fun part of a new year resolution.

Gratitude and enjoyment is a positive resolution.

Did you look back through last year and feel some gratitude that you went, or saw, or enjoyed something special? Gratitude is a great way to make the day easier. (Don’t count “just getting through the year! There has to be some fun in it?)

Consider starting a journal of the fun things you do each week.

(Remember the park hikes? Remember choosing a raw fruit or vegetable? All some fun things to do and are worthy of a journal note.) Indirectly this becomes a Gratitude Journal. I’m betting you have heard about a gratitude journal?

Sometimes the thought of writing a gratitude journal can be daunting.

But writing in a journal becomes easier if you list what was good and fun that day. You can even reflect and remember the entire week.

We went on vacation this past season. I decided to write a short journal about our activities, sights, and meals. It started me thinking that a gratitude journal need not be an itemized list of what I’m grateful for. It can be created by indirectly listing what was good that day. I can write that!

Suggestion: create a day of the month to try something different to eat or an activity. Make a note of this activity in your journal.

Remember a journal is just taking notes of what was fun and good to remember!

How to start a journal? On a specific day, let each family member will get to choose what they want to try. Get the family involved. Do this at a family meal. (What no family meal? Create one!) It is easier to do different “things” when it is a family action. And then make a note of it in a a journal.

Can a resolution can also be creating a new fun habit?

A new year’s resolution is just creating a habit you want to do throughout the year: a new “diet.”

Remember the word “diet” can be a new habit. It can also be developing a habit farther. It should be an enjoyable new habit!

What type of habits am I suggesting?

If you like to read, maybe adding more non-fiction to your list of books. This can include book of education. Education for the job ahead. Education for advancement in your career. Education for the new hobby. For me, a bird book! Or it could be just changing what you eat.

Germany Kent advises: “Never underestimate the power you have to take your life into a new direction.”

Don’t feel intimidated by a resolution:

New Year Resolutions do not have to be intimidating. Just think about last year and decide what you want different in the New Year.

Don’t make a list of what went wrong last year. Just think of what you want to do better or more often.

You can add a weekly trip to a park.

Try new fruits and vegetables.

Make notes of what was fun and yummy! Make a list of what to do for 2025.

“The best way to predict the future is to create it!” Peter Drucker

365 ways/days to improve oneself to the fullest.

Make each day or week fun and worthwhile.

Step into 2025 with purpose and positive vibes! Start the new year with a list of fun for the future.

When we create positive new actions, we are creating great New Year Resolutions/”diets”!

What are your plans for next year?

With some planning I know you can create a better and fun new year!

\Do you want to take a trip in 2025? Trips don’t have to be expensive.

(The trip can be to site see in your nearby city.Many suburbanites have never been to the local big city.)

Are you thinking a trip to the library? A course of study? (This is where a class might be fun. I took the Indiana Master Naturalist class two years ago. It has a requirement/encouragment of activities that need to be done each year. It gets me out of the house/routine.)

(I have another resolution: I want to finish my Nutrition Coach classes. This is a good online class that I can finish this winter when I’m indoors more.)

A recipe? Do you like to cook or bake? My daughter found cooking classes at a local home goods store!

A trip to the museum? (Every town has some type of museum.) Don’t forget your local parks and even libraries. (Libraries also have book clubs whereas you read the book and once a month, gather to discuss it!)

A new hobby? Do you like to sew? Perhaps paint? There are clubs to teach and share.

Or a new organization to join? Volunteer work? (Volunteer work is needed today. Young families are so busy. But joining a volunteer group also teaches our kiddos that helping others is important.)

All of the above steps of improvement are fun and create new habits (“diets”) for the new year.

Remember a resolution is just creating a new habit.

If You followed the above suggestions, do you realize you created a New Year’s resolution plan?

Wow! A great New Year resolution plan!

And you created this list by thinking of positive actions for you and your family!

Organizing your home (and maybe improving it);

Improving how you eat;

Adding more exercise;

Improving yours and your family’s health;

Looking into a new hobby;

perhaps Planning a local trip;

Developing and writing a journal;

and adding Enrichment to yourself and your family!

Do share what are the most important actions you want to do in 2025. You can be inspiring to others.

What are resolving to do this new year?

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https://blog.maryjessen.com/

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Health and Wellness, Holidays, Wellness suggestions

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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

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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

Category:

Health and Wellness, Skin Health

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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

Category:

Health and Wellness, Needed nutrients

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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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