Who would have thought there would be enough information on just Vitamin A....or just Vitamin B1 (thiamin) to fill a textbook with 8 pages of information (no pictures, 8.5x11" pages, small print)--I sure didn't before I opened my current textbook on nutrition (Staying Healthy with Nutrition)!
I listed some examples below to emphasize the importance of BALANCE in our nutrition. Grabbing a specific vitamin or mineral (that you just read about in your favorite magazine) off the shelf of your nearest drug store is not in your best interest! The 'nutrition bytes' below are NOT meant to drive you crazy & throw up your hands in frustration---they are there just to make my point that BALANCE in nutrition (as in just about everything else) is one of the major keys to health.
This info was taken from my recent notes from a class I'm in. Be happy knowing that you can just read through them if you like & that you don't have to commit them to memory (like I'm doing---I hope my brain has enough 'file space!'). Did you know there was a 'Vitamin P'? :o) Read on!
*An excessive intake of iron can block the absorption of Vitamin A.
*Protein & zinc are needed in adequate quantities in order for Vitamin A to function as it should in our bodies.
*Taking more than 2000 mg of Vitamin C per day increases your need for folic acid.
*The average American's diet is deficient in Vitamin A.
*Along with Vitamin D, Vitamins A & C help support the transport of calcium in our bodies.
*Vitamin D & Calcium can help minimize menopausal symptoms.
*Large amounts of calcium can decrease the absorption of magnesium, zinc & phosphorus.
*Calcium in our diet improves the absorption of Vitamin B12---but too much calcium can interfere with the absorption of magnesium, zinc & iron.
*Protein intake helps with the absorption of calcium---yet too much protein may reduce absorption.
*Low magnesium can contribute to high blood pressure and has been linked to heart attacks.
*High amounts of calcium & Vitamin D in the presence of magnesium deficiency can lead to calcification of the soft tissues or kidney stone formation.
*Vitamin D is best utilized in the presence of Vitamin A.
*A high intake of Vitamin E or Calcium may decrease Vitamin K absorption.
*Vitamin B1 (thiamin) deficiency is still fairly common today with symptoms of fatigue, poor memory, depression, insomnia, GI disturbances (to name a few).
*Vitamin B2 (riboflavin) is claimed by several authorities to be the most common nutrient deficiency in the US.
*High-dose B3 (niacin) can cause elevated homocysteine levels in the body (not good--cardiac implications!)
*Adequate magnesium in our bodies is necessary for Vitamin B6 (pyridoxine) function
*Vitamin P (bioflavanoids) is found naturally with Vitamin C. That's why natural forms of vitamin C are so much more effective than synthetic forms of Vitamin C in similar amounts.
Sorry, I got carried away---Enough already! I think you get my point. As you can see above, just adding a lone vitamin or mineral to your daily routine will probably NOT provide you with the benefit you're hoping for--and may lead to other problems. A better idea: Look for a high quality multivitamin with a balanced formula (not a standard 100% RDA of each of the vitamins/minerals), organic, a whole food component (usually vegetable---an extra source of veggie power!) That's what my husband and I have been doing for years---a very inexpensive & cost-effective form of insurance!
May this New Year find you blessed with good health--
Sana
Wednesday, January 13, 2010
Friday, January 1, 2010
Happy Realistic New Years!
New Year's resolutions can be inspiring & energizing...for at least a few days...until 'real life' sets in once again & we start questioning ourselves about how we can ever keep the goals we set for ourselves on January 1st...to lose weight...exercise 5 days a week...eat 5 servings of veggies a day...OK--I'll stop!
Instead of trying to eat the elephant (or start on a Total Wellness plan), start with 'one bite' (one step) and feel good about accomplishing it. Then move on to the next 'bite' (next step) & master that one.
You can start by make a list of HEALTHY CHOICES that you would like to incorporate into your everyday life---these are 'lifestyle changes'---they work because they are NOT something you plan to do for a limited time for a certain result---they are long-term changes that will continue to benefit you throughout your life.
Once you have your Healthy Choices list, PICK ONE to focus on--just one for now---make some sticky note reminders for the fridge, other handy spots in the kitchen, your bathroom mirror, your desk...
You CAN handle just one of these...of your choosing...and, after several weeks, when it's part of your daily routine to drink 8-10 glasses of water daily or any other option you've chosen, THEN move on to the next one on your list...and just keep moving through your list this way. If you get off track, brush yourself off & get started again.
A list of Healthy Choices may include:
*Drinking at least 8-10 8oz glasses of water daily (filtered, alkaline water if possible--check previous blogs for info on this)
*Taking a good quality (organic/whole food) multivitamin/mineral supplement daily
*Exercising at least 3 times/week for 30 minutes (if you haven't exercised in a while)--with a goal of at least 5 times/week. Make it something you enjoy...walking, working out with a friend, tennis, workout DVD...
*Adding at least 1 more serving of veggies into your day. One of my favorite ways is keeping a small bowl of carrot sticks in the fridge (kept fresh in 'good' water) so every time my family or I open the fridge we can grab a carrot. Celery works well this way, too. I don't use the bags of mini carrots being they have been soaked in a bleach solution, even the organic ones. I buy a bunch of organic carrots, scrub them up quickly & cut them into small carrot sticks to last the week. Try experimenting with squash, green beans, asparagus, spinach---'Google' new recipes for them, like roasted green beans with olive oil & garlic--quick & simple...and so good! Keep a bag of organic salad greens in your fridge at all times to easily add a serving of veggies to a meal with a quick salad.
*Adding a good quality, whole food antioxidant into your daily routine for powerful cancer prevention.
*Prioritizing adequate sleep on a regular schedule to give your immune system a chance to rebuild each night.
*Investing in a good quality air filtration unit for your home (multi-stage filtration with negative ions but NO ozone). The air in our homes is filled with toxins we can't see--toxins that can have negative health effects over time.
*Planning weekly dinner menus so there is less temptation to grab less-than-healthy choices or catch the local drive-in specials.
*Keeping your fridge & cupboards stocked with healthier options for munching...string cheese, yogurt, deli meat, fruit & veggies (cut up for even easier access), baked chips (if chips are a necessity!), organic non-sugared cereals, popcorn (not microwave type!)...
ALWAYS REMEMBER why you're doing this...making healthy choices: for your own health and sense of well-being...AND for those you love...who depend on you...and want you around for the long-term...they are the ones who will keep you moving forward & successfully adding Health Choices to your lifestyle!
I welcome your questions & comments. My past blogs contain info on many of the above topics, including sleep, water, air quality...check them out!
I wish for you a joy-filled and healthy New Year...Wellness Blessings to you!
Sana
Instead of trying to eat the elephant (or start on a Total Wellness plan), start with 'one bite' (one step) and feel good about accomplishing it. Then move on to the next 'bite' (next step) & master that one.
You can start by make a list of HEALTHY CHOICES that you would like to incorporate into your everyday life---these are 'lifestyle changes'---they work because they are NOT something you plan to do for a limited time for a certain result---they are long-term changes that will continue to benefit you throughout your life.
Once you have your Healthy Choices list, PICK ONE to focus on--just one for now---make some sticky note reminders for the fridge, other handy spots in the kitchen, your bathroom mirror, your desk...
You CAN handle just one of these...of your choosing...and, after several weeks, when it's part of your daily routine to drink 8-10 glasses of water daily or any other option you've chosen, THEN move on to the next one on your list...and just keep moving through your list this way. If you get off track, brush yourself off & get started again.
A list of Healthy Choices may include:
*Drinking at least 8-10 8oz glasses of water daily (filtered, alkaline water if possible--check previous blogs for info on this)
*Taking a good quality (organic/whole food) multivitamin/mineral supplement daily
*Exercising at least 3 times/week for 30 minutes (if you haven't exercised in a while)--with a goal of at least 5 times/week. Make it something you enjoy...walking, working out with a friend, tennis, workout DVD...
*Adding at least 1 more serving of veggies into your day. One of my favorite ways is keeping a small bowl of carrot sticks in the fridge (kept fresh in 'good' water) so every time my family or I open the fridge we can grab a carrot. Celery works well this way, too. I don't use the bags of mini carrots being they have been soaked in a bleach solution, even the organic ones. I buy a bunch of organic carrots, scrub them up quickly & cut them into small carrot sticks to last the week. Try experimenting with squash, green beans, asparagus, spinach---'Google' new recipes for them, like roasted green beans with olive oil & garlic--quick & simple...and so good! Keep a bag of organic salad greens in your fridge at all times to easily add a serving of veggies to a meal with a quick salad.
*Adding a good quality, whole food antioxidant into your daily routine for powerful cancer prevention.
*Prioritizing adequate sleep on a regular schedule to give your immune system a chance to rebuild each night.
*Investing in a good quality air filtration unit for your home (multi-stage filtration with negative ions but NO ozone). The air in our homes is filled with toxins we can't see--toxins that can have negative health effects over time.
*Planning weekly dinner menus so there is less temptation to grab less-than-healthy choices or catch the local drive-in specials.
*Keeping your fridge & cupboards stocked with healthier options for munching...string cheese, yogurt, deli meat, fruit & veggies (cut up for even easier access), baked chips (if chips are a necessity!), organic non-sugared cereals, popcorn (not microwave type!)...
ALWAYS REMEMBER why you're doing this...making healthy choices: for your own health and sense of well-being...AND for those you love...who depend on you...and want you around for the long-term...they are the ones who will keep you moving forward & successfully adding Health Choices to your lifestyle!
I welcome your questions & comments. My past blogs contain info on many of the above topics, including sleep, water, air quality...check them out!
I wish for you a joy-filled and healthy New Year...Wellness Blessings to you!
Sana
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