Tag Archives: nutrition month

Daily Inspirational Sip

Daily Inspirational Sip

Benefits of Drinking Water on an Empty Stomach, water, tap water, bottled water, spring water, water therapy, clean water, Detox water
PositiveMed | Stay Healthy. Live Happy

Hydration is super important for several reasons, first your body is composed of about 60% water, fluids exit our bodies every minute, from skin evaporation, breathing and urine, and these losses must be replaced daily for good health.

Good benefits of drinking water in the morning:

1. Drinking water on an empty stomach cleans the colon, making it easier to absorb nutrients.

2. Creates the production of new blood and muscle cells.

3. Essential for weight loss, drinking cold water first thing in the morning can accelerate your metabolism.

4.Healthy looking Skin, water helps to eliminate toxins from the blood making your skin glow and look clear and smooth.

5. Balances your Lymph System. These glands help you perform your daily functions, balance your body fluids, and fight infection.

There is a new trend coming from Japan these days: Japanese drink hot tea with their meals and use a treatment method that has no side effects and it consists on drinking water at certain times with certain amounts along the day starting first thing in the morning, at the start of the treatment frequent urination is normal, it had been found successful by a Japanese medical society as a 100% cure for many diseases and illnesses such as:

Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and menstrual disorders, ear nose and throat diseases.

Benefits of Drinking Water on an Empty Stomach

Drinking cold water:
-Side effects of drinking cold water with a meal: all the oils in the food you are consuming will solidify meaning it will not only slow the digestion process but then it will react with the acid breaking down and the intestine will absorb the food faster, turning into fat, opt for drinking hot soup or warm water after a meal instead.

1. In the morning before brushing teeth, drink 4 x 160ml glasses of water

2. Brush and clean the mouth but do not eat or drink anything for 45 minutes

3. After 45 minutes you may eat and drink as normal.

4. After 15 minutes of breakfast, lunch and dinner, do not eat or drink anything for 2 hours

5. For older and sick people taking the treatment: drink little water and gradually increase it to 4 glasses per day

6. The above method of treatment will cure diseases of the sick too

The following list gives the number of days of you should follow the process to treat this diseases:

1. High Blood Pressure (30 days)

2. Gastric (10 days)

3. Diabetes (30 days)

4. Constipation (10 days)

5. TB (90 days)

This article is found at


Tags: ,

Daily Inspirational Sip

Daily Inspirational Sip

4 Reasons You Should Consider Turning Pescatarian / Nutrition / Healthy Eating

If a vegetarian diet seems to limit your protein choices, but you want to avoid the fat content of red meat and poultry, you might consider turning pescatarian. A pescatarian diet eliminates all meats except fish, allowing you to enjoy the nutritional and culinary rewards of seafood. Although mercury, PCB and dioxin contamination have been a concern with fish-based diets, the American Heart Association states that the benefits of eating fish outweigh the risks of toxins. Becoming a pescatarian may help you achieve a variety of health-promoting goals.

1. Avoid Saturated Fats

Red meats and some forms of poultry contain saturated fats. These fats, which are usually solid at room temperature, contribute to the accumulation of fat in the arteries and the development of fatty plaques on the arterial walls–conditions that lead to heart disease and stroke. Avoiding meat for the sake of cardiac health can be a powerful motivation for turning vegetarian. Becoming a pescatarian allows you to retain the nutrients, flavors and textures of seafood in your diet while cutting down on the health risks caused by land animal fats.

2. Reduce Cholesterol Levels

Species of fish like salmon, tuna, mackerel and herring are rich in omega-3 fats, a form of fat that lowers triglycerides. Triglycerides are a form of cholesterol produced by the body and found in high-fat foods. The liver synthesizes triglycerides as a source of energy. When produced or eaten in excess, triglycerides circulate in the bloodstream and are deposited as fat, mostly around the abdominal organs. Clinical studies have shown that the omega-3 fats in fish oil markedly reduce triglyceride levels, which can lower your risk of heart disease, stroke and metabolic disorders. Omega-3 fatty acids may also lower blood pressure, improve brain and nerve function, and enhance short-term memory.

3. Increase Intake of Essential Vitamins and Minerals

Whole fish contains B complex vitamins, including B6, B12, riboflavin and niacin, while fish liver oils are a good source of vitamins A and D. Fish are rich in essential minerals like calcium, potassium, iron, zinc, phosphorous and selenium. To reap the full array of minerals that are available in seafood, include a variety of saltwater and freshwater fish, mollusks and crustaceans in your diet.

4. Enjoy a Versatile Source of Lean Protein

Fish is high in protein but low in fat and calories, making it an attractive option for dieters and for people who want to build lean muscle mass without increasing body fat. Although you can fulfill your daily protein requirements with a vegetarian or vegan diet, a pescatarian diet offers a broader range of options for meeting your protein needs.

If the thought of giving up the flaky texture of halibut or the rich flavor of salmon has discouraged you from turning vegetarian, becoming a pescatarian might be an appealing dietary alternative. Fish comes in a wide array of tastes and textures and can be prepared in a variety of healthy ways, from baking and grilling to steaming or poaching.

This article found at


Tags: ,

Daily Inspirational Sip

Daily Inspirational Sip

Celebrate St. Patrick’s Day With Healthy Green Foods – ABC News                                                                             By DIANE HENDERIKS, R.D.

I remember when I was little staring at the peas or broccoli that were sitting on my dinner plate long after everyone left the table because my mother insisted that we “eat our greens.”  Back then I didn’t realize how important green foods were but now I certainly do and love just about all of them (peas, not so much.)

Green foods can help fight disease, provide vitamins and minerals (calcium, folate, vitamin C, and beta-carotene), are high in fiber, support a healthy digestive system and offer a boatload of health benefits.   The stuff that gives plant foods their natural, vibrant colors are called phytochemicals or phytonutrients which help to protect the plant from disease and when we eat these plants they help protect us, too.  What gives green food in particular its color is chlorophyll.  Just saying that word brings you back to grade school science and photosynthesis right?  Can’t you just visualize the blackboard with a picture of the sun with an arrow to the plant, CO2 in, O2 out…oh, the memories.

Step up to your home plate and make grand slam meals with these green foods.


Avocados are a fruit, not a veggie, and provide close to 20 essential nutrients, including fiber, potassium, Vitamin E, Vitamin K, B vitamins, and folic acid. They contain a lot of fat but it’s monounsaturated fat or “the good fat” that can help lower cholesterol.  Avocados also boost absorption of fat-soluble nutrients in foods that are eaten with it. Try adding avocados to salads, salsa, dressings and sauces.   I use avocados in place of fat in baking and as a spread for sandwiches.


Eda-huh? Edamame are soybeans and have been used for thousands of years in East Asia as a main source of protein.  Because they are a complete protein, edamame is an excellent staple for vegetarian diets.  They are also a good source of fiber, Vitamin C, Vitamin A and iron. Try adding shelled edamame to salads, any veggie dish, soups, stews or munch on their own.  Edamame in the pods (like you find at Asian restaurants) are readily available and make a great snack.  I throw shelled, frozen edamame into smoothies and the kids don’t even realize it.


Kale is a member of the cruciferous veggie family that includes cabbage, Brussels sprouts, cauliflower and bok choy.  Kale is a nutritional powerhouse and is packed with Vitamins A, K and C, as well as, calcium, fiber, B vitamins, magnesium and a hit of Omega-3 fatty acids. Kale sits on the shelves next to mustard greens, collard greens and Swiss chard at the supermarket but unfortunately many people walk right past this area.  Next time you are at the market stop and grab a bunch or two of this deliciously healthy leafy green.  Kale is simple to prepare and cooking it for a short period of time will preserve its nutrients, color and texture.  Toss into salads and pasta, top pizza or add to stews and soups.  Kale chips are all the rage now and I just love them!  Simply rinse kale, dry thoroughly, tear into bite sized pieces and place on even layer in baking sheet.  Drizzle a little olive oil on top, sprinkle with salt, pepper and any of your favorite dried herbs and spices.  Bake 10-15 minutes at 375 degrees and voila….so good.


Kiwi is a bright source of potassium, Vitamin E, folate and fiber and just one of these furry little buggers far exceeds your daily need for vitamin C! Research has shown kiwi to protect the DNA in  our cells, assist with eye health and support a healthy cardiovascular system.   Enjoy them on their own peeled or not (skin is edible and packed with fiber).  Kiwi gives a tropical twist to smoothies, salads, cold soups, chutneys, oatmeal, dips and desserts.


Broccoli is also a member of the cruciferous veggie family and stocked with Vitamins A, K and C, calcium, folate, iron, fiber and potassium.  Toss into salads, pastas and stir-fries, blend into sauces and soups, munch on it raw with or without dip or roast in the oven.  Don’t throw out the stems, they are delicious.  Just peel the tough skin, slice and eat.

Fresh herbs

I’ve got these little guys sprouting on my kitchen windowsill right now.  In addition to kicking up the flavor of dishes, fresh herbs get an A+ for nutrition.  Just like any leafy green, fresh herbs contain lots of vitamins and minerals including A, K & C, iron, B vitamins, calcium and a nutritional bonus of essential oils and antioxidants. The star players of this powerhouse group are oregano, sage, basil, parsley, rosemary, mint and thyme.  Each type of herb offers something a little different to good health so use a variety to reap the most benefit. Add them to salads, pastas, sauces, desserts or any dish.


Spring is the season for asparagus so be sure to get it while it’s hot.  Go to your local farmers market and grab some because it’s gone before you know it and there is nothing like it freshly picked.  Asparagus is one of the top sources of the B vitamin and folate, which is essential for heart and cellular health.  It’s also a great source of fiber, vitamins A, C and K and is a natural diuretic.  You may come across asparagus in 3 different colors; green, white and purple and they are all delicious and nutritious.  Toss in to pasta, eggs, soups, stir-fries, rice, salads or simply drizzle with a little olive oil, salt and pepper then place in even layer on baking sheet and bake at 350 degrees for about 10 minutes.

Green tea

Stick that pinkie up and sip on some green tea! These leaves are rich in polyphenols which are antioxidant compounds that help to protect your cells and have been reported to reduce the risk of heart disease, lower cholesterol and protect against cancer.  Recent research published in the American Journal of Clinical Nutrition found that “Green tea consumption is significantly associated with a lower risk of incident functional disability” (Functional disability refers to problems with daily chores and activities, such as bathing or dressing).  It’s pretty cool that a tea can be studied and have these results, makes you want to add green tea to your shopping list, right?  Steep a cup in the morning to start your day off with a jolt of nutrition, use as liquid in cooking and baking and my personal favorite indulgence, green tea ice cream.


Limes contain a bountiful amount of the vitamin C which helps the immune system, builds collagen and keeps your cells healthy.  Sixteenth century sailors, pirates and explorers certainly appreciated this since a lime a day kept the scurvy away!  Limes also contain fiber, calcium, iron and copper.   The tartness and refreshing flavor of limes can lift up any recipe and add flavor to foods in place of extra salt.  Add fresh lime juice and grated zest to dressings, sauces, soups, marinades and desserts.  Squeeze a wedge of lime in your water for a special treat.


Finally, in spirit of St. Patrick’s Day, cabbage.  Cancer prevention is the top contender in health research for this veggie with results attributing it to lowering the risk of various forms of cancer.  Like broccoli and kale, cabbage is also a cruciferous vegetable and rich in vitamins A, K and C, calcium, fiber and B vitamins.   There are numerous different types of cabbage grown around the world but the ones we see most are green, red, savoy, bok choy and Napa.  Cabbage can be eaten raw, tossed in salads, stirred in soups and stews and I like to use it in place of bread for sandwiches.

Henderiks is a registered dietitian, founder of and a “Good Morning America” health contributor.

This article and photo found at


Tags: ,

Daily Inspirational Sip

Daily Inspirational Sip

Nutrition for Healthy Skin: Vitamin A, Zinc, Vitamin C

One of the biggest motivations to adopt a more nutritious diet is the desire to improve skin health. Many people of all ages struggle with skin conditions such as acne, rosacea, dry skin, wrinkles, and sun damage, among others. This can be very upsetting for those who have yet to find a solution to their problematic skin. While conventional medical professionals often discount the connection between skin health and nutrition, there is strong evidence to support the influence of our food choices on the health and vibrancy of our skin.

The consumption of certain vitamins, minerals, and other beneficial compounds in the diet is one of the most effective ways to treat skin conditions and improve the look and feel of one’s skin. There are several nutrients that are known to play a role in the proper growth and immunity of the skin, and many people have found that their skin health has dramatically improved after making purposeful changes to their daily diet. For example, Liz from the blog CaveGirlEats has a great post about how eating a traditional diet has improved her skin health. As her story suggests, making simple changes to your diet can have a significant impact on skin appearance in a short amount of time.

In this series, I will discuss how vitamins and minerals from a nutritious whole foods diet can treat acne, wrinkles, and other problem skin conditions.

Vitamin A
Vitamin A, or retinol, is one of the most widely acknowledged nutrients for healthy skin. Synthetic retinoids have been used as effective treatments for severe acne and psoriasis since the 1980s, demonstrating how useful vitamin A can be in treating problem skin. Vitamin A influences the physiology of the skin by promoting epidermal differentiation, modulating dermal growth factors, inhibiting sebaceous gland activity, and suppressing androgen formation. (1) As it promotes cell turnover in the skin, vitamin A is effective in preventing the formation of comedones that cause the most common forms of acne.

Lack of vitamin A causes the skin to become keratinized and scaly, and mucus secretion is suppressed. (2) Rough, dry skin is a common sign of vitamin A deficiency, which often first appears as rough, raised bumps on the back of the arms. (3) This condition is called hyperkeratosis pillaris, and is found in approximately 40% of adults. (4) Though dermatologists believe this is an inherited condition with no cure, I have successfully treated this condition in several patients by significantly increasing their consumption of vitamin A rich foods. While physicians prescribe synthetic retinoids to treat skin conditions including acne, eczema, psoriasis, cold sores, wounds, burns, sunburn, and ichthyosis, it is possible to obtain similar effects from consuming natural sources of pre-formed vitamin A. (5)

Preformed vitamin A, which is well absorbed by the body, can be found in a variety of traditional foods. The most vitamin A-rich foods are liver and cod liver oil, but other sources include kidney, cream and butter from pastured cows, and egg yolks from pastured chickens. I recommend using cod liver oil if you wish to supplement, as this provides a balance of vitamin A and vitamin D that will reduce the risk of overdosing on vitamin A. Eating liver once or twice per week is a great dietary strategy for those looking to reduce and even eliminate stubborn acne.

Zinc is an essential mineral that is an imperative part of many physiological functions, including structure in certain proteins and enzymes, and regulation of gene expression. It plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. (6) In skin, zinc assists in the proper structure of proteins and cell membranes, improves wound healing,  has anti-inflammatory effects, and protects against UV radiation. (7)

Several studies indicate that dietary zinc may reduce acne, even as effectively as antibiotics such as tetracyclines. (8) This may be because it interacts with vitamin A as a component of retinol-binding protein, which is necessary for transporting vitamin A in the blood. (9) Zinc supplementation has been shown to significantly increase the level of vitamin A in the blood, indicating an interaction between the two nutrients that may explain its positive effect on acne. (10) In fact, men and women with serious acne are found to have lower levels of serum zinc than healthy controls. (11)

Dietary sources of zinc are best absorbed from animal sources, where it is not bound to phytates as in plant sources. Organs such as kidney and liver, red meat such as beef and lamb, and seafood such as oysters, scallops, and other shellfish are the highest animal sources of zinc. Plant foods such as pumpkin seeds and other nuts can also be high in zinc as well, but are less bioavailable, as the zinc is bound to phytates if not properly prepared by soaking. To get the most zinc from your diet, include shellfish, organ meats, and red meat on a regular basis.

Vitamin C
Vitamin C has been known for decades to play a crucial role in the regulation of the structural protein collagen, which is necessary for the extracellular stability of the skin. A vitamin C deficiency causes scurvy, which is first manifested as rough dry skin and corkscrew hair growth. Inadequate vitamin C is also known to contribute to the development of the common problem of hyperkeratosis pillaris, as the follicles become damaged when collagen formation is impaired.

Increasing the amount of vitamin C in the diet can contribute to improved skin health and faster healing. Observational studies have shown that diets high in vitamin C are associated with better skin appearance and less skin wrinkling. (12, 13) Vitamin C may also help prevent and treat ultraviolet (UV)-induced photodamage by acting as an antioxidant. (14) Higher intakes of dietary vitamin C have been correlated with a decreased level of dry skin, and ascorbic acid may have effects on trans-epidermal water loss. (15) Vitamin C has an important role in wound healing and can improve the proper formation of strong scar tissue. (16)

While true deficiency in the United States is uncommon, it is possible to be consuming sub-optimal levels, particularly in a diet with limited fruits and vegetables. The highest sources of vitamin C include bell peppers, guava, dark leafy greens, broccoli, brussels sprouts, kiwi, citrus fruits, and strawberries. Certain fresh herbs such as cilantro, chives, thyme, basil and parsley are also high in vitamin C. Consuming a wide variety of colorful plant foods on a regular basis is the best way to get adequate vitamin C in your diet. It’s important to remember that vitamin C is sensitive to heat, so lightly cooking these plant foods or eating them raw (if possible) is ideal to maximize your intake of this vitamin.

For more information, please visit


Tags: ,

Daily Inspirational Sip

Daily Inspirational Sip

14 Foods that Cleanse the Liver – Global Healing Center

Modern society is a sad state that produces many over-processed livers. When we overeat or eat processed or fried foods, and, anytime we are exposed to environmental pollutants or stress, the liver becomes overworked and overloaded. When the liver is taxed, it can’t process toxins and fat in an efficient way. There are many foods that can help cleanse the liver naturally by stimulating its natural ability to clean toxic waste from the body.

In the past, I have discussed my favorite cleansing foods. This list is a little more specific and focuses mainly on foods that can help cleanse your liver. In addition to taking a liver-cleansing supplement, and performing at least two liver and gallbladder cleanses per year, eating the following foods is the best way to keep your liver healthy and functioning the way you need it to. I would encourage you to incorporate these liver cleanse foods into your weekly diet.

1. Garlic

Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.

2. Grapefruit

High in both vitamin C and antioxidants, grapefruit increases the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of the liver detoxification enzymes that help flush out carcinogens and other toxins.

3. Beets and Carrots

Both are extremely high in plant-flavonoids and beta-carotene; eating beets and carrots can help stimulate and improve overall liver function.

4. Green Tea

This liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is not only delicious, it’s also a great way to improve your overall diet. Learn more about the benefits of green tea.

5. Leafy Green Vegetables

One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood.

6. Avocados

This nutrient-dense super-food helps the body produce glutathione, a compound that is necessary for the liver to cleanse harmful toxins.

7. Apples

High in pectin, apples hold the chemical constituents necessary for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.

8. Olive Oil

Cold-pressed organic oils such as olive, hemp and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload many of us suffer from.

9. Alternative Grains

It’s not only that you need alternative grains like quinoa, millet, and buckwheat in your diet, it’s that if you’ve got wheat, flour, or other whole grains in your diet, it’s time to make changes. Your liver is your body’s filter for toxins, and grains that contain gluten are full of them. A study last year found that persons who experienced gluten sensitivities also had abnormal liver enzyme test results, and that’s just one of many.

10. Cruciferous Vegetables

Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which may significantly lower risks associated with cancer.

11. Lemons & Limes

These citrus fruits contain very high amounts of vitamin C, which aids the body in synthesizing toxic materials into substances that can be absorbed by water. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.

12. Walnuts

Holding high amounts of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids, which support normal liver cleansing actions. Make sure you chew the nuts well (until they are liquefied) before swallowing.

13. Cabbage

Much like broccoli and cauliflower, eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes that help flush out toxins. Try eating more kimchi, coleslaw, cabbage soup and sauerkraut.

14. Turmeric

The liver’s favorite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Turmeric helps boost liver detox, by assisting enzymes that actively flush out dietary carcinogens.

Tips For Doing a Liver Cleanse

Other liver cleanse foods not listed above include artichoke, asparagus, kale, and brussel sprouts. Eating the foods listed above is a great way to help keep your liver functioning properly. However, for best results, I recommend performing a liver cleanse. Performing a liver cleanse at least twice a year will eliminate any foreign substances that may be trapped in your liver.

– Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM

This article was found at

Leave a comment

Posted by on March 15, 2015 in Inspirational Sips


Tags: ,

Daily Inspirational Sip

Daily Inspirational Sip

10 Nutritional Deficiencies That May Cause Depression
By Therese Borchard
Published Nov 14, 2014

I’m not sure why more psychiatrists don’t first test for nutritional deficiencies before dispensing Zoloft or Prozac, and especially antipsychotics like Seroquel and Zyprexa. The good ones will send you to get lab work done before upping your meds or adjusting anything. Sometimes we do need antidepressants. But other times we need spinach — think of Popeye.

In addition to seeing a psychiatrist regularly, I now work with an integrative health physician who tests my nutrition levels every year. If you haven’t ever tested your nutrition levels, you might inquire with either your psychiatrist or primary-care physician. The supplements can be expensive, but you can make it back two- or threefold by not having to see your psychiatrist as often. You should talk to your doctor before taking any supplements, especially if you’re on prescription drugs.

1. Omega-3 Fatty Acids

I was surprised when my results showed an omega-3 fatty acid deficiency because I eat plenty of salmon and take fish oil supplements every day. That shows you just how much fish — salmon, tuna, halibut — or flaxseeds and walnuts we need to consume to be at an optimal level. These essential minerals reduce inflammation and play a critical role in brain function, especially memory and mood. The body can’t make them, so you need to either eat them or take supplements. Omega-3 fatty acids are just one of the supplements I take every day for depression.

2. Vitamin D

According to Mark Hyman, MD, bestselling author of The Ultramind Solution, vitamin D deficiency is a major epidemic that doctors and public health officials are just beginning to recognize. This deficiency has been linked to depression, dementia, and autism. Most of our levels drop off during the fall and winter months, since sunlight is the richest source. Dr. Hyman believes that we should ideally be getting 5,000 to 10,000 IU (international units) a day.However, the National Institutes of Health (NIH) recommends most healthy adults get only about 600 IUs daily.

3. Magnesium

Chances are good that you are magnesium-deficient because up to half of Americans are. Our lifestyles decrease our levels: excess alcohol, salt, coffee, sugar, phosphoric acid (in soda), chronic stress, antibiotics, and diuretics (water pills). Magnesium is sometimes referred to as the stress antidote, the “most powerful relaxation mineral that exists,” according to Hyman. It is found in seaweed, greens, and beans. The NIH recommends a daily intake of about 400 to 420 milligrams (mg) of magnesium for adult men and 310 to 320 mg for adult women.

4. Vitamin B Complex

B vitamins like vitamin B-6 and vitamin B-12 can provide some incredible health benefits, including reduced stroke risk and healthy skin and nails. On the other hand, a vitamin B deficiency may impact your mental health. More than a quarter of severely depressed older women were deficient in B-12, according to one 2009 study.

The best sources of vitamin B-6 are poultry, seafood, bananas, and leafy green vegetables. For vitamin B-6, the NIH recommends a daily intake of 1.7 mg for adult men, and 1.5 mg for adult women. Vitamin B-12 is found in animal foods (meat, fish, poultry, eggs, and milk) and shellfish, such as clams, mussels, and crab. Most adults should need to consume 2.4 micrograms (mcg) of vitamin B-12 daily, according to the NIH.

5. Folate

People with a low folate level have only a 7 percent response to treatment with antidepressants. Those with high folate levels have a response of 44 percent, according to Hyman. That is why many psychiatrists are now prescribing a folate called Deplin to treat depression and improve the effectiveness of an antidepressant. I tried it and it didn’t seem to make that much of a difference; however, I have several friends who have had very positive responses to Deplin. You need not try the prescription form of Deplin. You could just start taking a folate supplement and see if you get any results. Your daily recommended folate intake depends on your gender, whether you’re pregnant or breastfeeding, and age. However, most adults need at least 400 mcg daily. You can also get your daily folate requirements by consuming foods high in folate, including dark leafy greens, beans and legumes, and citrus fruits and juices.

6. Amino Acids

Amino acids — the building blocks of protein — help your brain properly function. A deficiency in amino acids may cause you to feel sluggish, foggy, unfocused, and depressed. Good sources of amino acids include beef, eggs, fish, beans, seeds, and nuts.

7. Iron

Iron deficiency is pretty common in women. About 20 percent of women, and 50 percent of pregnant women, are in the club. Only three percent of men are iron deficient. The most common form of anemia — an insufficient number of red blood cells — is caused by iron deficiency. Its symptoms are similar to depression: fatigue, irritability, brain fog. Most adults should consume 8 to 18 mg of iron daily, depending on age, gender, and diet, according to the NIH. Good sources of iron include red meat, fish, and poultry. If you really want to get more red blood cells, eat liver. Yuck. 

8. Zinc

Zinc is used by more enzymes (and we have over 300) than any other mineral. It is crucial to many of our systems. It activates our digestive enzymes so that we can break down our food, and works to prevent food allergies (which, in turn, averts depression in some people, since some of our mood disruptions are triggered by food allergies). It also helps our DNA to repair and produce proteins. Finally, zinc helps control inflammation and boosts our immune system. The NIH recommends a daily intake of 11 mg of zinc for adult men and 8 mg for adult women.

9. Iodine

Iodine deficiency can be a big problem because iodine is critical for the thyroid to work as it should, and the thyroid affects more than you think: your energy, metabolism, body temperature, growth, immune function, and brain performance (concentration, memory, and more). When it’s not functioning properly, you can feel very depressed, among other things. You can get iodine by using an iodine-enriched salt, or by eating dried seaweed, shrimp, or cod. I take a kelp supplement every morning because I have hypothyroidism. The daily recommend amount of iodine for most adults is about 150 mcg.

10. Selenium

Like iodine, selenium is important for good thyroid function. It assists the conversion of inactive thyroid hormone T4 to the active thyroid hormone, T3. It also helps one of our important antioxidants (glutathione peroxidase) keep polyunsaturated acids in our cell membranes from getting oxidized (rancid). Most adults need about 55 mcg of selenium daily. The best food source of selenium is Brazil nuts, which contains about 544 mcg of selenium per ounce.

This article was found at :


Tags: ,

Daily Inspirational Sip

Daily Inspirational Sip

This is a different take on nutrition rules that we’ve all heard before. I encourage you to click the link at the end to get more information on Dr. Axe’s argument.

🍎 KT

11 Largest Nutrition Lies in the Media

Every week there seems to be a new nutrition topic covered in the media; new fads, new solutions for weight loss, and new foods that are “bad” for you. Many of the claims are often discredited, upon further research, yet their impact on dietary choices remains.

That is the case with several of the long-standing nutrition lies examined below. Studies from the 1950s and 1960s changed the way we ate, the foods we ate, and the amount we ate. All of this has had a detrimental effect on our health.

Nutrition lies in the media are common; studies subsidized by pharmaceutical companies, food manufacturers, and food associations are often tilted to make the public believe that one food is healthier than another to spur sales and increase visibility.

That is why I wanted to take this opportunity to give you the facts, based on true medical research, to debunk common nutrition misconceptions. Here is what I consider the top 11 largest nutrition lies circulating today.

LIE #1. You Must Eat Whole Grains

TRUTH: Whole grains are not nutrient dense, and actually can harm your metabolism.

SOLUTION: Eat Sprouted Grains & Healthy Fiber Rich Foods

LIE #2: Vegetarian Diets are the Healthiest

TRUTH: Vegetarians Can Struggle with Vitamin B-12 Deficiency & Be Missing Key Nutrition for Health!

SOLUTION: Add Responsible Sources of Meat, Fish and Grass-Fed or Fermented Dairy to Your Diet

LIE #3: Saturated Fat is Bad

TRUTH: Saturated Fats are Good for You!  And Critical to your Body’s Function!

SOLUTION: Incorporate Healthy Saturated Fats Into Your Diet

LIE #4: Running is Healthy

TRUTH: Everything in Moderation, and Exercise is Better in Bursts!


LIE #5: Too Much Protein is Hard on Kidneys and Liver

TRUTH: Proteins are Critical for Hormone Building, Cells and Bone Health

SOLUTION: Add Healthy Proteins into Your Diet

LIE #6: Everyone Should Eat… (insert name of hottest diet fad here!)

TRUTH: The Body Needs Diversity & Nutrient-Dense Foods to get All Needed Vitamins & Minerals

SOLUTION: Eat for Your Best Health & Wellness

LIE #7: Cholesterol is BAD & Eggs are Unhealthy

TRUTH: Eggs are NOT the Enemy!

SOLUTION: Enjoy the Nutrition of Free Range or Local Farm Eggs

LIE #8: Eating 5-6 Small Meals a Day Stimulates the Metabolism

TRUTH: Eating All the Time Doesn’t Make You Healthier or Help Your Metabolism!

SOLUTION: Allow Intermittent Fasting and Fewer Meals but High in Protein

LIE #9: All Sugar is Bad

TRUTH: We Need a Balanced Amount of Healthy Sugars to Thrive

SOLUTION: Choose Natural Sweeteners in Moderation

LIE #10: You Can “Make Up” For a Bad Diet with Supplements

TRUTH: The Majority of Your Nutrition Must Come from Whole Healthy Foods

SOLUTION: Eat Whole, Healthy Foods!

11. Low-Fat Diets are Healthy

TRUTH: Low-Fat Diets Can Cause Disease, Healthy Fats Heal!

SOLUTION: Eat Healthy Sources of Fat!

For complete detailed information,  please visit


Tags: ,

Daily Inspirational Sip

Daily Inspirational Sip

Nutrients Women Need Most – Cooking Light Mobile
These six key nutrients can keep you healthy

Although mainstream today, the idea that women have different nutritional needs than men isn’t as old as you might think. “The field of women’s nutrition has only been around for a few decades,” says Ann Yelmokas McDermott, Ph.D., M.S., L.N., nutrition scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. Fifty years ago, proper nutrition―for everyone―simply meant three solid meals each day.

“Every year, there’s more promising research revealing how nutrients can have a significant positive impact on disease prevention and general well-being in women,” McDermott says. “That’s great news, because changing your diet is one of the simplest ways to improve your health.” With the help of the American Dietetic Association (ADA), we’ve identified six of the nutrients that women need most. Making sure that you include them as part of a well-balanced diet will help ensure that you become―and stay―your healthiest.

1. Folic Acid
Where to find it: Folic acid is found in fortified breads, cereals and pastas, and in multivitamins. Food sources of folate include dark, leafy greens like spinach and kale; nuts; and legumes.

2. Calcium
Where to find it: Calcium-rich foods such as low-fat dairy products, almonds, and some greens, including kale and broccoli, are the best sources of calcium, but supplements also can help you meet your daily requirement.

3. Vitamin D
Where to find it: Vitamin D is naturally found in oily fish like anchovies and salmon and in fish and cod liver oil supplements. Many dairy products like milk, and even some cereals, are fortified with it.

4. Iron
Where to find it: There are two forms of iron: heme iron, found in animal foods such as red meat, fish, and poultry; and non-heme iron, found in plant foods such as beans and spinach.

5. Fiber
Where to find it: Food sources of fiber contain both soluble and insoluble. Look for instant or slow-cooked oatmeal; whole-grain bread and pasta (remember to check the label closely―look for the word “whole”―enriched wheat or multigrain aren’t the same thing as whole-grain); popcorn; fruits, including apples and berries; vegetables like peas and broccoli; and beans, which can contain up to 10 grams of fiber in a serving.

6. Omega-3 Fatty Acid
Where to find them: Fish are the best source. Wild salmon, halibut, non-white tuna, sardines, herring, and anchovies are high in omega-3s and low in mercury, a neurotoxin fish obtain from polluted water or by eating other fish that contain high levels of it.

For complete detailed information, please visit :


Tags: ,

Daily Inspirational Sip

Daily Inspirational Sip

12 Baby Steps to Optimal Nutrition
By Kris Gunnars

What works for one person may not work for the next.

When making changes, some people (like me) prefer to go all-in and change everything at the same time.

But others prefer the longer, slower approach… making small changes, one at a time.

Neither approach is better than the other, it’s just that people have different personalities and like to approach lifestyle changes differently.

This article is for those who prefer the longer, slower approach.

It explains how to adopt a healthy, real food based diet in 12 simple, easily manageable steps.

You can do one step per week, one every two weeks, or one per month… whichever suits you. Waiting until you get used to one change before making the next is a good idea.

Whatever you do, you should start seeing results right away, because each step can have a powerful effect.

When you’re done with this, you should have lost a significant amount of weight and improved your health, both physical and mental, in every way imaginable.

Remember… habit puts willpower on autopilot. Changes in lifestyle and behavior can be tough in the beginning, but become effortless when you turn them into a habit.

By mastering one small habit at a time, you will set yourself up for long-term success.

Here are 12 baby steps to optimal nutrition.

1. Eat More Protein to Boost Your Metabolism and Reduce Your Appetite, Making Future Changes Easier

2. Start Eating a Healthy Breakfast, Preferably With Eggs

3. Replace Crappy Fats and Oils With Good Fats and Oils

4. Remove Sugar-Sweetened Beverages and Fruit Juices From Your Diet

5. Start Exercising… Find Something That You Enjoy and Can Stick to

6. Replace Sugar, Refined Carbs and Modern Wheat With Other Healthier Foods

7. Start Eating Meat or Fish and Plenty of Vegetables For Dinner

8. Match Carb Intake to Your Metabolic Health and Activity Levels

9. Take Care of Your Lifestyle… Emphasizing Adequate Sleep and Reduced Stress Levels

10. Start Eating Healthy Lunches and Snacks… Now Each of Your Daily Meals Should be Healthy and Nutritious

11. Cut Out All Processed Foods and Start Focusing on Quality

12. Commit to a Lifetime of Improvement

For complete detailed information,  please visit


Tags: ,

Daily Inspirational Sip

Daily Inspirational Sip

Vitamin K2: Everything You Need to Know

Most people have never heard of Vitamin K2.

This vitamin is rare in the Western diet and hasn’t received much mainstream attention.

However… this powerful nutrient plays an essential role in many aspects of health.

In fact, vitamin K2 may just be the “missing link” between diet and several killer diseases.

What is Vitamin K?

Vitamin K was discovered in 1929 as an essential nutrient for blood coagulation (blood clotting).

How do Vitamins K1 and K2 Work?

The main function of Vitamin K is modifying proteins to give them the ability to bind calcium.

Vitamin K2 May Help Prevent Heart Disease

Calcium build-up in the arteries around the heart is a huge risk factor for heart disease (5, 6, 7).

For this reason, anything that can reduce this accumulation of calcium may help prevent heart disease.

Vitamin K2 May Help Improve Bone Health and Lower The Risk of Osteoporosis

Vitamin K2 activates the calcium-binding activity of two proteins called Matrix gla protein and osteocalcin, which help to build and maintain bones (13, 14).

Vitamin K2 May Improve Dental Health

Based on animal studies and the role vitamin K2 has in bone metabolism, it is reasonable to assume that it impacts dental health too.

Vitamin K2 May Help Fight Cancer

Two clinical trials suggested that vitamin K2 reduces recurrence of liver cancer and increases survival times (24, 25).

Foods Rich in Vitamin K2

Vitamin K2 is mainly found in certain animal foods and fermented foods, which most people don’t eat much of.

For more information,  please visit:


Tags: ,