Tag Archives: Weight Issues

Women Vitamins: The Low Down on High Blood Pressure

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Summer time should be the perfect time…but the stress of high temperatures, the strain of kids out of school, the extra expenses of vacations and the high cost of utility bills can put our happiness, our health, and our hearts at risk.

An estimated 60 million Americans have high blood pressure (or hypertension), an increase of 10 million over the last 10 years. Most people aren’t even aware that they have high blood pressure and it goes untreated. Yet, hypertension is a major risk factor for cardiovascular diseases (heart diseases), and is the leading cause of death for both men and women in the United States.

It is estimated that high blood pressure  has or will affect 90% of Americans at one time or another. Main causes of this condition include lifestyle factors that are controllable: eating a high-grain, high-sugar diet and not exercising and factors and some factors that are out of our control: excessive stress.

Happily, most people can normalize their blood pressure by following a healthy nutrition plan, participating in exercise, and rebalancing emotions and stress responses.

One old standby to combat high blood pressure is vitamin C.  Studies of the effect of Vitamin C in relation to hypertension go back well over a decade.  It is a powerful antioxidant that has continually proven its efficacy against hypertension.

A study (published in the Lancet ,1999) of 45 people with hypertension, noted that blood pressure levels fell by 9.1% after taking 500 mg supplement of vitamin C daily for a month. Duffy SJ, Gokce N, Holbrook M, et al. Treatment of hypertension with ascorbic acid.

Vitamin C, a potent antioxidant, may lower blood pressure by protecting the body’s supply of nitric oxide which relaxes blood vessels, contributing to healthy blood pressure levels. Studies have also shown that vitamin C may help protect against certain cancers and chest pain when consumed as part of a healthy diet rich in fruits and vegetables.

Recently, 2 studies (Brazilian and Israeli) looked at the benefits of vitamin C on hypertension and blood sugar levels.

The Federal University of Sao Paulo, Brazil, led by Erika E Nishi, focused on the results of specific testing on 32 male Wistar rats, and determined that vitamin C lessened the severity of hypertension and protected blood cells against hypertension-induced genotoxicity. (Genotoxicity is a property possessed by some substances that makes them harmful to the genetic information contained in organism).   Brain, liver and heart cells were all protected by vitamin C after hypertension-induced DNA damage.    Human & Experimental Toxicology

Israeli researchers gave 70 patients from their hypertension clinic either a placebo, or a combination of antioxidants: vitamin C (1,000 mg/day), vitamin E (400 iu/day), coenzyme Q10 (120 mg/day) and selenium (200 mcg/day).

Participants were tested at 3 and 6 months.  Both testings showed those who took the supplements had improved blood sugar control, lowered blood pressure, significantly higher levels of HDL cholesterol,  and healthier arteries.  Those who took the placebo showed no differences.

The bad news is high blood pressure is a silent threat to your health and the number of people suffering from high blood pressure is increasing.

The good news is that taking steps to provide yourself with a nutritious diet, simple exercises, proper supplementation, and practicing stress reduction techniques like EFT, can help guard you from something as potentially dangerous as hypertension.

The Institute of Medicine (IOM; Washington, DC) estimated that hypertension prevalence might be reduced by as much as 22% if Americans consumed less salt in their diet and ate more vegetables, fruit, and lean protein.  A recent study calculated that reducing salt intake from 3,400 milligrams to the currently advised maximum intake level of 2,300 milligrams per day could bring down the number of individuals with high blood pressure by about 11.1 million and result in approximately $17.8 billion in health care cost savings annually.  The committee also estimated that an initiative to help overweight and obese Americans each lose 10 pounds could reduce the prevalence of high blood pressure in the overall population by 7 to 8%.  An exercise program that gets physically inactive people more active could decrease prevalence by 4 to 6%.

Be safe, be healthy, take your Women Vitamins and be blessed, Kersten

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Women Vitamins: To Sleep, Perchance to Live Longer & Better

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Oh those blissful days of summer. We anticipate more sunshine, more vitamin D,  more pleasurable activities, and possibly less sleep.

We live away from the natural circadian rhythm of light and darkness that ruled our ancestors lives. We are sleeping less, at later times, thinking that we can make it up “some day.”

The truth is, we need sleep and  our body seems to work best with 7.5 to 9 hours of sleep…  We need to sleep during the darkest hours, and we need to sleep regularly.  Contrary to what you may tell yourself, there really is no making up lost sleep.

At the beginning of the 20th century, Americans slept an average of 9 hours, based on available light. Now  the average American sleeps 7.5 hours, a shortening mostly likely to accommodate more working hours or the pursuit of increased recreational and pleasure times.

6 or less hours of sleep falls under the label of sleep deprivation. Although we may get used to feeling fatigued or un-rested, the truth is that sleep deprivation aggravates and accelerates aging and ill-health. Type 2 diabetes, high blood pressure, obesity, and memory loss are common symptoms of an un-rested life.

16 studies involving more than 1.3 million participants who were followed for up to 20 years, has revealed that people who sleep for less than 6 hours each night are more likely to die prematurely.

Professor Francesco Cappuccio, of the Sleep, Health, and Society Programme at the University of Warwick (UK) worked  with the Federico II University Medical School in Naples, Italy. His research found that people who slept less than six hours each night were 12% more likely to die prematurely than those who got the recommended 6-8 hours of rest.

Researchers also found that adults under 40 who typically slept for 5 hours or less each night had a greater accumulation of belly fat, both the “superficial” fat layers just below the skin and the “visceral” fat that surrounds the abdominal organs.  Research suggests that sleep loss alters people’s levels of appetite-regulating hormones — which could  account for the urge to overeat and it’s subsequent obesity.  Cortisol, (a stress hormone that stimulates the storage of fat cells, particularly around the waist area), is also activated by the lack of consistent sleep.

Tips for a good night’s sleep:

  • Get regular, daily exercise.  A study by Stanford University revealed that after 16 weeks of moderate exercise, participants fell asleep about 15 minutes earlier and slept about 45 minutes longer.
  • Stop eating after 7PM, and avoid before-bed snacks, particularly grains and sugars which raises blood sugar levels and inhibits sleep.
  • Eat a high-protein snack several hours before bed. Protein provides the L-tryptophan need to produce melatonin and serotonin, two components of good sleep.
  • Listen to relaxation cd’s, nature sounds, or white noises CD’s.
  • Avoid caffeine, alcohol, and most liquid drinks before bed.
  • Read something religious or spiritual, practice meditation and pray…all these ease the mind
  • Sleep in the dark, unplug electronics with LED red or blue lights, light interfers with the  pineal gland’s production of melatonin and seratonin…even a brief flash of light can disrupt this production.
  • Don’t watch TV before bed, and get your TV out of the bedroom. TV stimulates your brain and it will take longer to fall asleep.
  • During winter months, wear socks to bed. Cold feet affect the quality of your sleep. Wearing socks reduces night waking.
  • Get to bed fairly early.Your body does most of its repair and recovery between 11 PM and 1AM.
  • Keep your bedroom cool, somewhere around 70 – 74 degrees. Your sleep is disturbed if you are too hot.

Sleep well, sleep enough, stay healthy, take your women vitamins, and be blessed, Kersten

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Women Vitamins: Tweaks to Tune Up Your Health

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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.


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.


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.


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.


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


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


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.


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.


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.


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…


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.


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.


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.


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
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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

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.


  • 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.


Tis the Season…to Watch Your Weight

Holy Cow…the year is almost gone…the Holidays are upon us….and the partying mood is about to commence. This is the time of year when we over indulge our children, our wallets, and our stomachs. Then sadly repentant, we try to atone with New Year’s Resolutions that never fly…

So maybe it is time to remember to be more considerate of our credit cards and appetites, and have more joy now and less remorse later.

The American Institute for Cancer Research released some pretty upsetting data that links the propensity of certain types of cancer to excessive body fat… and remember that 30 pounds overweight is considered a BMI of 30, which falls under the obesity category.

Below are percentages of specific cancers attributed to obesity:

  • Endometrial   49%
  • Esophagial  35%
  • Pancreatic  28%
  • Kidney  24%
  • Gallbladder  21%
  • Breast  17%
  • Colorectal  9%

The message is clear:  “Take care of yourself…Take care of your weight.”

That is the best holiday gift you can give to yourself and to those who care about you.

Enjoy the season in moderation…..if you splurge, don’t feel guilty…but don’t lose sight of the fact that you need to resume healthy choices….one splurge doesn’t have to be the excuse or justification for a month of bad behaviors.

  • Take the best women vitamins that already has your essential vitamins and trace minerals factored in it.
  • Exercise daily,
  • Meditate and be grateful for the opportunities to share good times with friends and family.
  • Don’t stress yourself out with unrealistic expectations…..

Above all,  don’t forget that it tis the season to be a living, healthy, happy gift

Healthy Holidays with Women Vitamins

Healthy Holidays from Women Vitamins

When Exercise and Diet Fail

Catchy title, eh?

When exercise and diets fail…..but wait…there’s a problem…THEY DON”T FAIL!

This week I was looking for topics to blog about.  seems like every time I turned around…the facts presented themselves that exercise, healthy foods, and vitamins can help with everything from:

  • depression
  • weight loss
  • autism
  • diabetes….   the list goes on

    Balancing exercise with healthy food and women vitamins

    Balancing exercise with healthy food and women vitamins

When we exercise and take care of ourselves, we feel good, we create all kinds of natural chemicals and compounds that allow the body to regulate itself in a healthy manner. The manner it was designed to be.

Yet,  for some reason,  we prefer to pretend that our problems can only be cured with pills, prescriptions and other people’s programs.

Somewhere on the path, we have lost the ability or desire to save ourselves…we are not proactive– we are reactive. We would rather place the blame on someone else and forget that we are  solely responsible for ourselves.  We want quick and easy and painless “fixes” …  forgetting that sweat equity, dedication, and investment bring personal rewards returns on so many levels.

Somewhere in the last 40 years we have bought the theory that a pill can fix everything…I remember my grandma’s medicine cabinet….holding toothpaste, deodorant, aspirin, Vick’s vapor-rub, tea tree oil, oil of cloves, oil of peppermint…..and that assortment seemed enough to see her thru 86 years of independent healthy living….no arthritis, no heart issues, no broken bones.

Gram worked all her life, walked and walked, drank gallons of coffee, baked and shared her creations with others, attended church, drove like an Indy 500 racer, and passed of a stroke in her sleep.  I think she would have been baffled by life today…Her mantra was “mind over matter, Kersty.”  She believed you were in charge of your life and you were supposed to do what had to be done; no self pity, no waiting to be saved by others or by pills or by some magic mystical thinking.

Bill Mahr, a favorite comedian of mine has a set that sort of focuses on this same issue:

Overweight Issues and Cancer

Over weight issues in young adults and a rise in cancer factor

Reading through various health posts today, I came across an article that just grabbed my attention and held it.  Especially since it deals with young adults (late 20’s early 30’s)…and I have a daughter who is in her mid 20’s with chronic weight issues.

Here is a snippet of the read:

“Pancreatic cancer is the fourth leading cause of cancer-related death for men and women in the United States. As the number of people who are overweight and obese has increased in the past two decades, evidence has grown that excess body weight is a risk factor for pancreatic cancer.”

“The stronger association of excess body weight at earlier adulthood with risk of pancreatic cancer suggests that weight control at younger age should be the primary preventive strategy to reduce the risk of pancreatic cancer,” said study researcher, Donghui Li, an associate professor in gastrointestinal medical oncology at the University of Texas M. D. Anderson Cancer Center in Houston. (June 24 issue of the Journal of the American Medical Association)

Texas is the state of large-ness…everything is KING-sized and larger!  Houses, pools, pride, and the width of many behinds!  How did we get so BIG?  Why are we staying so BIG?

I don’t know.

There are always the excuses: too much to eat, too little time to exercise, no convenience to health foods…

It’s time to step up and take personal responsibility for our bodies and our health.  I control what goes in my mouth and when it goes in…most of us are quite a ways away from Mom putting that spoon in our mouths.  And the road back to health is not easy….but the consequences of good choices make it all worthwhile.

So, let’s look at a sensible lifestyle and eating style.  Research the 6 meals/day plans.  Pare down the obvious anchors to your weight: chips, soda, crackers, sugar, white flour products…  Check out articles on eating for your blood type… start walking with your friends.  Find vitamins and protein supplements to help with weight loss, energy, and lean muscle mass.

Check out Basic Vitamins, formulated for just such a healthy lifestyle commitment.  These are designer products targeting women’s total health.

Basics A-Z Complete is a liquid multi-vitamin supplying 100% of RDA on 11 vitamins and 70 trace colloidal minerals.

Basics P3: Power Protein Powder gives you 20 grams of protein per drink…via whey protein isolates, one of Nature’s best and most complete protein sources.

Women Vitamins and  Whey Protein Powder

Women Vitamins and Whey Protein Powder

Thoughts on a Women Vitamins Theme

Wow…I am in the midst of launching a vitamin company with a long time friend who has 20+ years experience in the  nutritional formulations and holistic health arenas.

We have a great product line called Basics Vitamins.  We have a website up and running: www.WomenVitamins.net I am constantly working on pamphlet designs and postcard designs and thinking and writing articles about women’s health and weight and vitamin issues.

I enrolled in Google Alerts about womens health, weight loss, weight maintenance, vitamins, lap band surgeries, bariatrics….and I am overwhelmed by the number of articles and appeals written by people looking for products to support their health choices…and by how many people are still out there “crying in the wilderness”.

When I read these posts and articles, I want to personally answer each plea for assistance with a “Wait! Don’t give up hope!  I have a wonderful product for you!”

Because I do….have a wonderful product linecalled Basics Vitamins.

People maintaining weight, or looking to lose weight …begin a healthier eating pattern by choosing the 5-6 meal per day plan…this is a great way to get your protein…use our Basics P3: Power Protein Powder, with 20 grams of whey protein isolate, the highest absorption factor in protein…for 2 of your meals and you will be surprised by how satisfied you are.  No hunger pangs, no desire for extra sweets.  Go ahead and add fruits to jazz it up…or drink it plain.  It has a great flavor, no chalkiness, no clumps, no after taste….just the comfort of knowing you are doing something good for yourself.

I am a school teacher of 8th graders (13 year olds–for those of you who are not parents)…I use Basics P3 power protein powder, every day for breakfast…I use whole milk and throw in a variety of fruits…from bananas to blueberries..and viola!  I am never hungry before lunch, I maintain my weight and my energy….

Basics A-Z Complete Liquid Vitamins provides you with 11 vitamins and 70 colloidal minerals in a pleasant tasting liquid form.  One ounce in the morning and you are good to go…  Notice there are no fillers, no un-digestible gel caps, no mouthfuls of pills to swallow…just an ounce of vitamins, a mouthful of goodness…. the absorption process starts as soon as it hits your mouth.

I use this liquid multivitamin as well, and can tell the days I don’t…I have a great supply of energy.  I just feel good.  And for that I am eternally grateful!

me and knightly cropped

Me and Knightly...I am in my upper 40's, use Basics everyday and feel great!

So if you are finally ready do the right thing for yourself….give Basics Vitamins and Protein a try.  Visit us at WomenVitamins.net and check us out!