Tag Archives: Vitamins and Protein

Eating Healthy: Small Steps for Big Results


Happy Thanksgiving
Image by faith goble via Flickr

Healthy eating doesn’t sound like the right topic for a holiday-season blog, but healthy eating is a gift to yourself: it can protect you from disease and give you the gifts of better health and longevity.  Just a few simple changes can help a woman dodge some significant health threats.

Choose whole grains instead of refined ones.  Studies indicated that 3 servings of whole grains per day can lower the risk of heart disease by up to 36%.  Whole grains provide fiber and antioxidants like selenium and vitamin E.  These work to reduce inflammation, and lower both cholesterol and blood pressure.  Use brown rice instead of white.  It has twice the fiber and will make you feel fuller, longer thus helping your diet.  Grab an oatmeal raisin cookie instead of a chocolate chip, and eat wheat crackers instead of normal saltines.

Include protein with every meal.  Doubling your protein intake will help you shed those unwanted pounds, as well as lessen your risk of Alzheimer’s, diabetes, cancer, cardiovascular disease and more.  Amino acids in protein send signals to the brain that reduce the appetite.  Protein also has the highest thermogenic effect…it requires more calories to digest protein than other foods.  You could lose an additional 70 calories a day (equivalent to 8 pounds a year) with no effort.  Studies indicate that if you are serious about losing and maintaining weight loss, 5-6 small meals per day focusing around quality protein intake can substantially decrease your weight, increase your energy while energizing you as well.

Drinking 3 glasses of fruit or vegetable juice in the morning can slash your risk of Alzheimer’s by 76%.  Polyphenols in fruit and vegetable skins and pulp buffer brain cells from oxidative damage.  Just be careful of juices loaded with sugar, or juices that really offer very little actual juice.

Peppers, oranges, peaches, and papaya are loaded with beta cryptoxanthin; a carotenoid that reduces the risk of lung cancer by up to 30% says the American Cancer Research Institute.  It neutralizes free radicals so they can’t damage the DNA, and it keeps the growth of any cancer cells that do develop, under control.

Stop sipping on sodas…Tufts University says that soda is the biggest source of calories in the American diet.  Drinking just one soda a day can put on 14 pounds in a year and can up your risk of having type-2 diabetes by 83%.  Jazz up your water with fresh squeezed lemons or limes, sliced apples or cucumbers.  Adequate hydration can also lessen your can of suffering a heart attack by 50%.

Eat dark chocolate.  It hardens tooth enamel and prevent tooth decay.  In fact an extract in chocolate rights cavities better than fluoride according to Tulane University.

Be safe, be healthy, find a quality protein supplement, take your WomenVitamins, and be blessed, Kersten

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Vitamins for Women: Lay Ladies Lay


Mother hen with chicks02

Image via Wikipedia

Childhood Memories

Image by garden beth via Flickr

My grandpa was a farmer down in southern Minnesota…and his farm in Paradise Valley along the Root River, is the spot of my most cherished, childhood memories.  I loved being there, tagging along with my grandpa and daddy as they did the morning and evening chores, cut hay, harvested crops, and chopped silage.

The dairy barn was an exciting place filled with the sights and smells of larger than life dairy cows and their calves, barn kittens, and hay lofts.

I was specifically warned never to be anywhere near the pig pens, and told dire stories of small children and careless adults– mauled and even eaten by swine herds.

The one place I could go alone was to the chicken coop.  I was given a small pail and told that I could collect all the eggs I could find, and my grandma would make them into breakfast for us when we returned to the house.

Finding eggs was a challenge…my grandma’s chickens were free range birds, only corralled into the coop at night to keep them safe from the occasional fox or owls on the prowl.  So not all the hens obliged and sat on their nests in the roost, many of these barnyard gypsies would casually lay eggs in random spots and walk off without a backwards glance.  It was a grand victory to discover hidden eggs and return triumphant with a pail full of beautiful, smooth, warm, brown eggs.

…Eggs have gotten a lot of bad press over the past few years.  For the longest time they were accused of causing heart problems and high cholesterol…perish the thought of egg yolk passing your lips.

But once again, the pendulum has swung and now studies show that actually, eggs are beneficial for optimal health and weight loss.

First, let’s consider the 2 most popular “villainies” of the egg:

According to the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

New research also shows that moderate consumption of eggs does not have a negative impact on cholesterol. Yup, that’s right: the regular consumption of 2 eggs/day does not affect a person’s lipid profile and may, in fact, improve it. We know now that saturated fat raises cholesterol rather than dietary cholesterol.  Eggs contain 5 grams of fat/egg and only 1.5 grams of that is saturated fat.

So with those 2 misconceptions out of the way, consider this:

  • Overweight adults who eat 2 eggs for breakfast feel more energetic and lose 65% more weight than those who start their mornings with an equally caloric bagel.
  • Other findings reveal that egg-eaters consume 300 fewer calories per day, adding up to a loss of three pounds per month, due to the fact that an egg contains 6 grams of high quality protein and all 9 essential amino acids.  The protein just makes you feel more satisfied and less hungry.  “Eggs help level out blood sugar, provide energy-boosting protein and are full of nutrients,” says wellness coach Jessica Smith.
  • Eggs are great for the eyes. According to one study, an egg a day lowers the risk of developing cataracts and may prevent macular degeneration due to the carotenoid content, specifically lutein and zeaxanthin that are more readily available to our bodies from eggs than from other sources.
  • Eggs are one of the only foods that contain naturally occurring vitamin D.
  • One egg yolk has about 300 micrograms of choline, an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
  • Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
  • Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair grows faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

I love eggs: hard boiled, scrambled, tossed into egg salad. I’m glad they are being vindicated.

Today, I wax nostalgic in the egg section of the grocery store.  I fondly buy free range, brown eggs, and gladly pay the extra dollar in hopes that this small contribution allows some hen the good fortune to roam at will, being wild and wily, just like my grandma’s birds.

Be healthy, take your women vitamins, and be blessed, Kersten

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Vitamins for Women: Beware the Way of some Whey


Protein powdered shake mixes are found in every super market, health food store, and chain-store in America. The benefits of protein are well documented, and protein shakes offer an easy, quick, and often economical method of getting your daily requirements.

WomenVitamins: P3 Protein Shakes for Women

WomenVitamins offers an excellent whey protein shake for women that has been specially formulated with flax-seed for Omega 3 Oils, vitamins and minerals, and digestive enzymes for the most efficient use of the product.  Whey protein was specifically chosen, over other forms of protein, for its many health benefits.

Whey protein:
  • promotes g healthy insulin secretion
  • helps your pancreas-produced insulin work effectively
  • supports balanced blood sugar levels
  • provides an excellent source of  proteins, fats, carbohydrates, vitamins, and minerals
  • supports the  immune system  (contains immuno-globulins)
  • preserves lean body tissue (especially during and after exercise)
  • provides bio-available amino acids and cysteine
  • maintains/preserves normal blood pressure levels
However, with all that said, please note that ALL whey protein powders are NOT the same!
The July 2010 issue of Consumer Report has an article focused on whey protein supplements.  CR purchased 15 whey protein powders, ran tests on them, and came up with some pretty unexpected results….  Several of the  leading brands were found to contain heavy metal contamination (arsenic, cadmium. mercury, and lead)  Of the 15 tested, the 3 most contaminated were Muscle Milk’s Chocolate and Vanilla Creme and EAS’s Original Rich Dark Chocolate.
If you consumed the recommend 3 servings/day of Muscle Milk’s Chocolate, you would ingest:
  • 5.6 micrograms of cadmium
  • 13.5 micrograms of lead
  • 12.2 micrograms of arsenic
  • 0.7 micrograms of mercury
EAS’s Chocolate contained:
  • 16.9 micrograms of arsenic
  • 5.1 micrograms of cadmium
(The United States Pharmaceutical/ USP limit for arsenic is 15 micrograms/day and 5 micrograms/day for cadmium.)
Low level exposure to arsenic can cause nausea and vomiting, decreased production of red and white blood cells, abnormal heart rhythm, damage to blood vessels, and a”pins and needles” sensation in hands and feet.
Long-term exposure to arsenic may cause cancer of the bladder, lungs, skin, kidney, nasal passages, liver and prostate.
Cadmium is also a known human carcinogen that damages DNA and disrupts the  DNA repair system which helps prevent cancer.  It accumulates in the body, damages kidneys,and can take up to 20 years for your body to eliminate cadmium on its own.
Unfortunately, heavy metals like cadmium, are entering our systems from common foods  (leafy greens, rice, potatoes), as agricultural fertilizers can contain these heavy metals.
As I have offered before: develop your own organic food sources…plant some of your own foods and  find  local, organic farmers’ markets.
Check on your protein source’s reliability.  Look for quality protein shakes, like Women Vitamins: P3 Whey Protein Powder.
Be healthy, stay safe, take your WomenVitamins, and be blessed, Kersten
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Women Vitamins: Listening to that Still, Small Voice


About 10 years ago, while my loving father was dying of cancer, I wondered if Dad had heard any messages from his body about the cancer…and I realized that I no longer heard messages from my body.

I know that I “heard” my body as a child.  I remembered that  if I didn’t get meat for dinner, I had a tummy ache that night,  if I didn’t get outdoors to play, I felt grumpy and anti-social.  If I had not forgiven or been forgiven, I felt awful and achy all over.  Then I sort of forgot to listen, for too many years.  And I knew I had to start listening again.

I was lucky, I was ready, and the Universe supplied me with wonderful teachers who taught me to be still and listen again.

You may not find a teacher as quickly as I did, but I know that we can teach ourselves to hear:  Be still and listen…hear your heart, your joints, your breath, your muscles and the alignment of your bones.  Listen to your organs, the stomach telling you  it is satisfied before the plate is empty, the joy of your heart when you forgive or are forgiven, the blessing of the sun upon your face in early morn.

Listening to your body is not something we are taught.  We run ourselves ragged thinking we can always rest later, eat later, resolve issues later, be healthy later…and then when our system breaks down, we run to a doctor and hope for a prescribed pill to put us immediately to rights….and we are off again, never having taken time to deal with the real issues.

We are delicate machines, meant be maintained by the  healthy equilibrium of body, mind and spirit…  We have lost the ability to hear our body’s thirst, pain, and hunger.  We filter the  “I’m out of balance” cry…it’s too inconvenient and maybe too uncomfortable to acknowledge that voice.

7chakra
7 chakras for balanced health

In yoga, we learn there are 7 chakras, each a portal for a particular energy center:

The Root Chakra affects the health, structure and safety of your body. This chakra, symbolized by the color red,  is associated with how one’s body links to the material world.

The orange-colored, Naval Chakra is associated with the feelings of love, passion, sexuality and pleasure.

The Solar Plexus Chakra is found just above the navel and below the chest. This yellow chakra is the point at which

self-control, will power, authority and discipline are focused.

The Heart Chakra, green in color,  is found in the middle of the chest. Love and understanding are the focused in this chakra.

Located in the throat area  is the sky blue Throat Chakra that is linked to communication and understanding.

The Brow Chakra sometimes called the Third Eye Chakra is indigo in color, and is associated with sensitivity outside the physical sphere as a clairvoyance-related focus point.

The Crown Chakra dwells at the center point on top of the head, and is concerned with the spirit and the mind. One’s consciousness and items related to the High Self are dictated by the violet-coloured Crown Chakra.

My shamanic teachers often mentioned that unresolved issues manifested as disease in specific areas…..throat problems when you didn’t speak your truth, leg cramps and foot problems when you weren’t on the path you should be on, heart issues with unresolved emotional wounds and abandonment, stomach issues over dealing with authority, anger and the inability to forgive, eye problems when you refused to see the truth….

Some of this may be over simplified…perhaps…some is just uncomfortable truth…

So what am I saying?

Take time to listen to your deepest, inner-most self….It wants to start a conversation with you.

Learn to bless the  foods you prepare that satisfy your deeper needs… instead of filling up on hollow-calorie junk foods. Relearn the sweetness of fruits instead of grabbing those sugary processed foods.  Enjoy the exhilaration of a brisk walk, a run around the block, take a bike ride to the local park instead of playing on the computer or watching TV for hours.  Gather your friends and family members around you and bless them for the richness they add to your life.

Listen to that still, small voice.  Be healthy, take your vitamins for women, and be blessed, Kersten

Apple pear banana
Image by DeusXFlorida via Flickr
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Women Vitamins: Tweaks to Tune Up Your Health


Surreal Machine
Image by tk-link via Flickr

Compare your body to a delicate, finely balanced machine…marvel at its complexities and the wonders of its interconnectedness and sense of innate balance…

Then remember that just like a well crafted machine, your body needs routine maintenance and some preventative ‘tune ups’ along the way to keep it in good running condition.

Tune-ups help ward off disease, aches, and pains, while boosting your energy, and promoting anti-aging.

So, let’s look at the tweaks you can do, to tune-up your health for the long haul.

Mind

Meditate, pray, forgive, and breathe.  Clarity and calmness are perks of meditation and prayer.  People who meditate/pray are typically happier and live longer. People who hold in hostility breathe in less oxygen which lessens your energy and also creates an oxygen deprived environment in which diseases thrive.   Many cancers cannot exist in oxygenated environments: oxygenated cells are healthy cells.

Eyes

Exercising 3 or more times a week reduces the risk of vision loss.  Physical activity decreases the inflammation in blood vessel walls that leads to age-related macular degeneration.  Even a 15 minute daily walk can help.

Ears

Lose the ‘earbuds’, or at least moderate the volume levels of your phone or mp3…the earbud shape increases sound pressure on your ear canal and damages hearing.

Mouth

Take care of your dental health; periodontal issues related to chronic low-grade infections can adversely affect the health of your heart.

Smile

Happiness is the lynch pin of health.  Happy people get sick less often and live longer.

Taste

Watch out for sugar, especially high fructose corn syrups….these unnecessary calories pack on the pounds and can make your body insulin resistant…which can place you at risk of developing diabetes.

Heart

Stop drinking sodas.  Even 1 soda/day can cause heart problems.

Blood Pressure

High blood pressure not only leads to strokes and heart attacks, research is also linking high blood pressure to dementia.

Spine

My yoga teachers say, “You are only as young as your spine is flexible.”  Flexibility keeps you limber and in balance. Standing up straight sends signals to slow down heart beats and decrease blood pressure.

Lungs

Stop smoking and stay away from second-hand cigarette smoke. Being in second-hand smoke for a couple of hours is the same as smoking 4 cigarettes…

Waist

Studies show that increased waist lines are precursors for problems with diabetes and the heart.  Belly fat is largely a product of cortisol, the hormone released under stress…once in place, it’s hard to lose.

Stomach

Feed yourself high quality proteins, along with  vitamins for women, and fibers.  Protein assists with lean muscle mass and fiber keeps the digestive system happy.  Taking a daily multivitamin has also been determined to promote overall, long-term, good health.

Skin

Don’t be afraid of the sun.  Short, daily exposure to the sun promotes the natural production of Vitamin D that is necessary for overall health and emotional ease.  Give thought to  preventing or minimizing wrinkles and use a retinal based moisturizer. Retinol improves skin’s moisture and elasticity, as well as increases collagen production.

Feet

Take care of your hardworking feet and toes….massaging acupressure points not only keep feet in good shape, but also help positively stimulate organs and energy meridians.

Just like a classic car, with a little bit of preventative maintenance, you can keep your body, motor, and major parts in peak performance for years to come.  Don’t forget to take your women vitamins and be blessed, Kersten
Machine /// Red Vector Thoughts
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Vitamins for Women: Down for the Count: the 5 Second Rule


I dropped a piece of steak on the kitchen floor the other night. Didn’t mean to, it just sort of slipped right off the plate.

Being a pragmatist who has lived on a Dakota farm, raised commercial Polypay sheep and Arabian horses, camped in the wilderness, cooked on a wood stove, tanned my own buckskin, as well as having visited the interior of Mexico and eaten dog with indigenous peoples, I picked it up, rinsed it off, and proceeded to grill it (medium please, no pink for me).

Polypay Ewes

My 24-year-old daughter was aghast.  She paled, backed away, shook her head, and made sure her steak was on the opposite side of the grill.  “Gross, Mom, how can you?” was her response.  Notice that she did not offer me her steak…

I think we live in a world that is obsessed with diseases and germs and the avoidance of casual physical contact.   Can’t touch or hug students in school any more, never talk to strangers, please don’t kiss the baby….everywhere you look are anti-bacterial soaps and wipes that kill bacteria indiscriminately, the good along with the bad and the ugly.  Not that cleanliness isn’t good…and please do wash your hands with soap, but…

God forbid that our kids get dirty.  Can you remember the last time you saw a muddy child?  We don’t put our hands in the soil; we pay to have our petunias planted and our lawns mown.  We spurn and avoid the microbes and bacteria we need to survive…..that should live in harmonic co-existence.

Anyway, I digress, so let’s get back to the dropped steak…..

I looked online for references to spilled food, and found a great article written in 2007 about the 5 Second Rule.  A couple of students from the University of Connecticut experimented with dropped foods, and came up with a flow chart to help you decide if you should or shouldn’t eat dropped foodstuffs.  Interestingly enough they expanded the 5 Second Rule, and determined it could be more properly called the 30 Second Rule.

You can study the image of their flow chart for yourself and feel free to use if you ever find yourself faced with the choice, “Do I eat this or not?”

Flow Chart 5 Second Rule: I

Now, according to the National Center for Disease Control, food borne illnesses are not serious for most of the 76 million Americans who contract them every year. Although 300,000 of those 76M  are hospitalized and of those, 5,000 do die, the CDC points out that most of the deaths are the very young, people with compromised immune systems, and the elderly.

Foodstuffs dropped on dry floors are the best bets for safe eating if they are first  rinsed/washed and then thoroughly cooked.

Don’t mess around with food dropped on moist or sticky floors, or areas of public traffic.

Oh, and by the way, my steak was delicious, and no…I have not suffered any illness from it.

Be safe, take your women vitamins,  and be blessed, Kersten

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Women Vitamins: 10 Antioxidants from Whole Foods


Humans live on the energy produced by the oxidation process where oxygen triggers the burning of glucose and fat.
Stress, ultraviolet rays, cigarette smoke, and vigorous workouts tend to cause oxygen to change into free radicals that can  join with other compounds and attack cells causing damage to our bodies.
Having a larger percentage of free radicals can:
  • Lead to infections
  • Speed up the aging process by oxidizing cell walls, deteriorating functions of organs, and causing aging effects such as wrinkling
  • Damage genes leading to cancer
  • Oxidize cholesterol, changing it into “bad” cholesterol causing high blood pressure and arterial sclerosis
  • Narrow blood vessels which may cause heart attacks and strokes and deteriorates functions of tissues due to      blood flow blockage
  • Stimulated by ultraviolet rays, create melanin, causing skin blotches and freckles

Vitamins A, E, and C  and  zinc and selenium are excellent sources of antioxidants.  Multivitamins with minerals can and do help protect you from free radical damage.  However, it is also imperative to utilize sound eating practices and there are several wonderful sources of antioxidants found in whole foods (foods that are close to natural in form and not processed in a plant).

So, if you are looking for reliable sources of antioxidants these ten foods are your best bet:

Berries are a wonderful source of antioxidants

Berries especially blackberries, blueberries and raspberries are high in proanthocyanidins. These antioxidants help prevent both heart disease and various cancers. Strawberries, blackberries and raspberries all contain ellagic acid, a compound that seems to neutralise carcinogens.

Broccoli contains a compound called indole-3-carbinol (I3C) a strong antioxidant with the ability to break down oestrogen. Reduced levels of oestrogen have been found to lower the likelihood of developing breast cancer, cervical cancer and cancer of the ovary. Another important antioxidant present in broccoli is beta carotene that helps protect against heart disease and various cancers.

Carrots when cooked, contain a potent antioxidant, beta carotene, that offers some protection against a variety of types of cancers, particularly lung,breast, bladder, stomach and esophageal cancers.  Beta carotene also reduces heart disease.

Garlic has certain anti-fungal properties, lowers cholesterol levels and reduces blood pressure. Studies also suggest that the intake of garlic helps prevent the onset of cancer.

Soy contains genistein and isoflavone, it reduces low density lipoprotien (LDL cholesterol) which in turn, reduces the chances of developing heart disease and reduces susceptibility to colon, breast and prostate cancers.

Spinach contains lutein which is the main pigment in  the section of the eye  most sensitive to light, the macula.  As we age this pigment may decrease and we cannot manufacture this pigment. However lutein, is  found in spinach and studies indicate that people who regularly eat spinach have lessened macular damage and cataracts.

Tea contains catechins (present in green tea) and theaflavins (found in black tea) are antioxidants that are both beneficial in neutralizing free radicals. Studies have shown that drinking either green or black tea significantly reduces the risk of cancer, strokes, and heart disease. Green tea is the most powerful antioxidant beverage known today.

Tomatoes and pink grapefruit contain lycopene, one of the rarer carotenoids, that has twice the antioxidant effects of beta carotene. Studies show that lycopene reduces the likelihood of developing colon, lung, and breast cancers.  Adult males who include tomatoes or tomato based products such as tomato sauce in their diets, have a lesser incidence of prostate cancer. Cooked tomatoes are most beneficial and  eating tomatoes with some olive oil is the best  because lycopene is fat soluble and can therefore enter the system more readily if accompanied by some form of oil or fat.

Whole Grains are a good source of Vitamin E, a very powerful antioxidant found to help protect against various cancers, particularly cancer of the prostate. Vitamin E strengthens the immune system and slows down the onset of Alzheimer’s disease. Whole grains are also high in phytic acid (IP-6), a strong antioxidant shown to help protect against breast, liver, and colon cancers.

Red Grapes and red wine contain quercetin and resveratrol.  Resveratrol helps protect against cancers, and reduces the likelihood of having a stroke, developing inflammatory diseases, or osteoporosis.

Eat wisely, exercise, and be blessed, Kersten


Women Vitamins-Living Longer, Living Better


You know that certain lifestyle choices can impact your age and your lifespan.  Just go to realage.com and answer some questions to find out if you are younger or older than your chronological age….the scale tips one way or another based on your lifestyle choices….and health history… it’s an eye-opener, and don’t we all wish we were younger than we are…or could wish stay at this physical base-line moment?

The US Census Bureau projects  nearly 9 million of the nearly 80 million baby boomers will live into their late 90’s.  Further they predict that 1/3 of those, 3 million, will make it to the century mark.

Here are some common-sense lifestyle adjustments that can affect the aging process and may help you achieve  healthy and vigorous longevity.

Exercise: Adopt a comprehensive fitness programs:

  • try to burn off a minimum of 3,500 calories/week
  • participate in activities that increase your heart rate for an hour/week.
  • participate in both strength and flexibility exercises (weight training and yoga) for at least 30 minutes/week

Blood Pressure: Aim at lower your blood pressure to 110/75.  This alone can take 10 years off your chronological age.

Smoking: Don’t just quit smoking, try to not be around second-hand smoke either.  Passive smoking (the act of being in a room with smokers) for 1 hour is equivalent to smoking 4 cigarettes yourself.

Hormone Replacement Therapy: Restoring hormonal balance in post menopausal women with HRT can increase health and vigor significantly.  Work with your health care provider to nail down a HRT regimen that works for you.  Test your adrenal functions, your DHEA levels, your estrogen, testosterone and progesterone levels…because, by the age 70, a woman who has been utilizing HRT can affect her chronological years by up to eight years.

Foods and Vitamins: Eat foods that are closest to their original state.  The more processed the food, the less vitamins and nutritional value they have.  Look for quality sources of protein.   Eat smaller meals more often.  Take time to savor and appreciate the flavor and texture of your food.  Find an easily absorbable, liquid multi-vitamin, like Women Vitamins, that supports your health,has no extra fillers, and is readily absorbed into your system.

Family History: Research your family’s health in order to determine any genetic risk factors. For example, if heart disease runs  in your family, take precautions to keep your blood pressure and homocysteines  levels in control.  Awareness of potential issues is your friend.

Stress and Social Activities: Having a fun and full social, home, and spiritual  life helps counteract stress and anxiety.  This also restores and assists your immune system, and a healthier immune system can increase the likelihood of a longer lifespan.

Chronic Diseases: Control and monitor any chronic diseases like diabetes, high blood pressure, arthritis, and fibromyalgia.  Being in charge of the disease can minimize its daily impact.  Losing weight can positively affect diabetes and high blood pressure while dietary adjustments can also affect pain and disease.

Dental Health: Dental problems are a source of systemic physical problems.  Periodontal diseases can affect your heart, immune system, and increase sinus issues.  Have a routine maintenance program set up with your dentist.

Sleep: We all need our 8 hours of sleep.  Keep the room dark, the temperature slightly cool, wear the least restrictive night-wear.  Sleep is the time when our system reboots and repairs.  Lack of uninterrupted sleep will lead to health issues and a more rapid aging process.

Listen to your body: Be aware of symptoms…your body is always trying to tell you what it needs and wants.  It’s up to us to listen to what it is trying to say.  Have any lumps or discolored moles checked.  Be aware of any unusual symptoms like blurred vision, extended fatigue, unaccustomed weakness.  If you experience any unusual physical symptoms, see your health care provider as soon as possible.  Dealing with a severe illness early on, can literally mean the difference between life and death.

Meditate: Take time to meditate or pray….your spiritual aspect needs its health maintained as well.  Meditation clears the mind, lowers blood pressure, and often serendipitously blesses the quiet mind with solutions to difficult issues.

Women Vitamins

Be Blessed, Kersten


The Attitude of Gratitude


This is the season of generosity and sharing…of giving and receiving…and maybe it’s a time to reflect on cultivating the attitude of gratitude.

Attitude of Gratitude

Tis the season for gratitude...thanks! from WomenVitamins

There is an art to recieving that is sometimes harder to learn than the art of giving.  Certainly our kids can use a reminder of how to graciously respond to the gifts and goodies of the holidays. 

We learn most vividly and most profoundly, from the examples of our parents and those we love and admire.  At school, I often pause before or after doing something for a student, to await the appropriate “please or thank you”.  And I am constantly vigilant that I also model the behaviors I desire to see in others.  After a while, students will encourage each other to give the correct “magic” words…and so we all learn!

We all need to help kids understand that if something is given, or done thoughtfully–it requires a thank you..always…every time…period.

Kids need to know that while they may not like every gift they recieve, each gift deservesa polite and heart-felt acknowledgement and a thank.

When visiting other people’s homes, it’s good and right to accept offers of food and drink.  But remind them that a “Yes, please, that sounds great!” is better than a, “No, thank you” any day.

Encourage your kids, before hand, to be willing to try new and different things…while they don’t have to care for the food, they should be expected to give it an honest try, and to thank the hostess for what she has prepared.

Thank you notes are always appreciated…especially when written by children…and writing notes as kids will probably turn into a life-long habit.  Thank you notes don’t have to be long… Just include the following:

  • be genuine
  • focus on the gift given
  • tell why it is special to you
  • sound friendly
  • 3-4 lines is great

Part of the satisfaction of giving is from the reflected warmth of the reciever….we do without or with less, to spread that joy around.  Be a role model for your children, cultivate healthy living, cultivate joyful living, cultivate gratitude…and have a Happy Healthy Holiday Season!

Be blessed, Kersten


Women Vitamins: Turmeric-Ancient and Advanced Spice of Life


Turmeric, that lovely golden spice  used in curry, has been also used in India for over 2,500 years,  as one of nature’s most powerful healers.

Turmeric has been  long known as an anti-inflammatory and recent research reveals that turmeric is beneficial in treating differing health conditions from Alzheimer’s disease to prostate cancer.

Turmeric

  • Promotes the immune system and helps with stress
  • Cleanses and maintains skin elasticity
  • Helps maintain a healthy digestive system
  • Supports healthy bones, and joints
  • Maintains cholesterol levels
  • Promotes healthy blood and liver functions
  • Boosts antioxidant protection against free radicals
  • Promotes healthy skin
  • Supports overall eye health
  • Supports healthy blood and circulation
  • Assists your neurological system’s healthy response to stress
  • Promotes a healthy female reproductive system
  • Maintains blood sugar levels already within the normal range

20 reasons to add turmeric to your diet:

  • 1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
  • 2. When combined with cauliflower, seems to prevent prostate cancer and stops the growth of existing prostate cancer.
  • 3. Prevented breast cancer from spreading to the lungs in mice.
  • 4. May prevent melanoma and cause existing melanoma cells to decrease/disappear.
  • 5. Reduces the risk of childhood leukemia.
  • 6. Is a natural liver detoxifying agent.
  • 7. May prevent and slow Alzheimer’s progression by removing amyloid plaque buildup in the brain.
  • 8. May prevent metastases from occurring in many different forms of cancer.
  • 9. Potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
  • 10. Shows promise in slowing the progression of multiple sclerosis  in mice.
  • 11. Is a natural painkiller.
  • 12. Aides  fat metabolism and helps  weight management.
  • 13. Has long been used in Chinese medicine to treat depression.
  • 14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
  • 15. Boosts the effects of some chemo drugs  and reduces their side effects.
  • 16. Promising studies are underway on the effects of turmeric on pancreatic cancer.
  • 17. Studies are ongoing in the positive effects of turmeric on multiple melanoma.
  • 18. Has been shown to stop the growth of new blood vessels in tumors.
  • 19. Speeds up wound healing and assists in remodeling of damaged skin.
  • 20. May help treating psoriasis and other inflammatory skin conditions.
  • turmeric assists with womens health

    WomenVitamins suggests turmeric for your health

Turmeric comes  in powder or pill form. It is available in pill form in most health food stores, usually in 250-500 mg capsules.  Turmeric also has a rich, mellow flavor when  incorporated into your cooking.  A pinch in your potato salad, or egg salad adds to the flavor, as does adding turmeric to chicken recipes.

Stay healthy, take your Women Vitamins, and be blessed, Kersten

Here are links to other blogs: Turmeric vs Tumors and Golden Spice: Golden Opportunities

Contra-indications: Do not use turmeric if you suffer from  gall stones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with your doctor as turmeric can be a uterine stimulant.

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