B 12 and Digestion

Several studies have shown that people who supplemented their diets with vitamin b12 shots reported higher energy levels and increased rates of weight loss vs. a control group that took no supplements. Some doctors may say there is no connection between weight loss and B12 but what they overlook is how many people are deficient in B12.

Studies indicate that B12 deficiencies do not correlate with diet (participants with diets high in foods rich in B12 had just as low levels of B12 as those without). It’s not because people aren’t eating enough B12 rich foods but the vitamin isn’t getting absorbed.

Studies conducted by the US Framingham trial reveal that a Vitamin B12 deficiency has been detected in 1 out of 4 Americans.

One possible cause of vitamin B12 deficiency – age. Many people don’t realize it but as they age their risk for a deficiency increases. Two factors that lead to B12 deficiency are an insufficient diet and declining rates of absorption.

The natural process of aging disrupts the digestive tract. This is caused by the cumulative effect of the typical American diet. The stomach lining gradually gets weaker so it can’t produce hydrochloric acid – the agent that “extracts” Vitamin B12 from what you eat.

Also consuming antacids and various remedies for an upset or acid stomach can also be blamed for the body’s inability to integrate Vitamin B12. Bacteria are another leading cause of Vitamin B12 deficiency. One such bacterium is the Helicobactor pylori, which puts the stomach at risk for moderate to serious ulcers, thereby aggravating a person’s deficiency.

Research in the field of nutrition reports that when the stomach lining fails to produce a protein called the intrinsic factor, the vitamin B12 will not bind, which prevents the body from absorbing B 12 via the small intestine.

It is important to make sure you get enough B 12 and that is absorbed properly as it is an effective digestion aid. It allows food to be properly and efficiently absorbed, and it promotes the metabolism of fats and carbohydrates.

Additionally B 12 is thought to responsible for more stable moods maintaining excellent memory functions, increased concentration and mental alertness.

For more help with digestive problems see our post Eating for Better Digestion

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What Minerals Make Your Bones Strong and Flexible

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Found a good article in Good Housekeeping on how to make your bones strong and flexible. Here is a summary of the important information:

Head to the dairy case – food is always a better source of nutrients than pills. In addition, a new review of studies found that women who took calcium or a combo of calcium and vitamin D supplements were up to 24% more likely to have a heart attack. Doctors are debating how significant the risk is, but few would dispute the value of dairy. You need 1,000 mg of calcium a day, which translates to three (8 oz.) servings of nonfat milk or yogurt, 4 1/2 slices of reduced fat cheese or any combo.

Get the right dose – Statistics show that about two-thirds of Americans don’t eat enough dairy. If you don’t get any, then two 500 mg or 600 mg calcium supplements a day are still smart prevention. Your body best absorbs about 500 mg at a time, so spread them out. If your dairy-meter falls somewhere between lots and none, one dose a day is okay. As types of calcium: Calcium carbonate is cheaper, but for it to be absorbed well, you need to take it with a meal. The pricier calcium citrate can be taken at any time.

Don’t forget your D – It is unlikely you’ll get enough of this vitamin from food, so a pill makes sense. The Institute of Medicine just raised the Recommended Dietary Allowance for D to 600 IUS (up from 200 to 400) for adults. But many experts, think the new figure is too low and recommend 1000 – 2000 IUs a day, especially if you live in a northern area, .

Pack in the produce - Fruits and veggies promote a bone-strengthening acid-base balance in your blood-stream. Eat at least five servings a day, including dark-green veggies. According to studies worldwide people get less calcium than we do, but their rates of osteoporosis are lower. Experts feel that is because they eat more produce and few animal products and they get more weight bearing exercise and sun exposure.

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Mental Gymnastics

Dr Oz had a great article on how to boost your brain power. All of things he suggests are so easy to do and are not expensive. You don’t have to join a gym, take an expensive supplement or spend a lot of time learning how to do something new. So try one or two of these a week and by the end of the month you will be healthier and smarter too:

Drink more coffee – Hard to believe but Dr. Oz says coffee (six cups a day) can reduce your risk of Alzheimer’s disease by more than 20 percent.

Mental Gymnastics – Mental challenges are what help your brain stay strong and vital. Any kind of mental puzzle or even just thinking about a complicated problem. Use it or lose it.

Walk when you can – Regular, moderate exercise cuts dementia odds in half. Plus it helps keep your blood sugar down.

Mediterranean diet – Eating more fish, fruits, veggies, whole grains and legumes reduces your risk of Alzheimer’s by up to 40 percent. Did you know the month of October is Vegetarian Awareness Month? See our post Mediterranean Diet

Use turmeric spice – Indians have 75% less brain dysfunction and Alzheimer’s at the same age as Westerners. The reason: it’s thought to be the curcumin-derivative turmeric found in curry.

Eat more chocolate - It keeps your brain happy, possibly by keeping your arteries young.

Quick change – Playing a sport that requires fast changes in direction improves balance and memory.

Practice playing an instrument - Playing music bolsters language areas of your brain and you don’t have to be good for it to work. Whistling is a kind of a musical instrument so even if you just practice whistling it will help.

Take DHA and D – DHA is the omega-3 fat that helps keep brain cells young. You know the old saying “fish is brain food.” Get 600 mg a day from fortified foods or DHA supplement. Add 1,000 IU of vitamin D-3 to help keep the arteries going to your brain younger, too.

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1. Foods To Support Brain Health Elizabeth Somer Eat Your Way to Happiness Food and brain...

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Multivitamin Twice a Day Dr Oz

Dr. Mehmet Oz suggested these as health resolutions for the new year. New Year resolutions always seem to get lost after the first month of the year so I say let’s call them Dr. Oz Health Tips.

I really like these tips and I thought an easy way to include them in my life would be to try to introduce a new one every month. Psychologists say it takes 21 days to form a habit. So if a month is 28 days that is just about the right amount of time to make each of these Dr. Oz health tips a habit.

1. (January) Get more sleep: Aim for at least seven hours of sleep each night to help your body heal, restore and protect its systems and vital organ functions.

2. (February) Lose 10 pounds: Losing weight is perhaps the most common New Year’s resolution. But losing just 10 pounds can cut your risk of heart attack, osteoarthritis, cancer and other ailments. A new study shows that for each pound of body weight lost, there is a 4-pound reduction in knee joint stress among overweight and obese people with osteoarthritis of the knee. Researchers say the results indicate that even modest weight loss may significantly lighten the load on your joints. So even five pounds would be helpful.

3. (March) Start the day with yoga: Dr Oz has a seven minute yoga routine. You can find it at Dr. Oza Beginners Yoga Lesson I checked it out and it is not too difficult. None of the horrible twisty pretzel stuff you see in other videos.

4. (April) Learn CPR: More than 300,000 people die each year of cardiac arrest outside of the hospital, CPR can increase their chance of survival.

5. (May) Make time for loved ones: Strong social connections can keep you mentally active, reduce stress and keep you emotionally fit. I have found that volunteering is a great way to make new social connections.

6. (June) Swap your beverages: Beverages are a major hidden source of calories. Decide to drink water, no sugar flavored sparkling water, or reduced sugar sports drink if you are really thirsty. In terms of the sweetness of your soda, there are approximately 40 grams of refined sugar in a 12 oz soft drink, which equals about 10 teaspoons of sugar. Colas generally have 9-10 teaspoons of sugar, while orange sodas are an even sweeter choice with closer to 13 teaspoons per 12 oz.

7. (July) Eat black rice: This new super food has more anthocyanin antioxidants and more fiber per serving than blueberries and it’s cheaper too.Many stores sell black rice, sometimes under the label of “Indonesian Black Rice” or “Forbidden Rice.”

8. (August) Engage in waist management: The visceral fat around your middle has big effect on your overall health. Your waist should measure half your height. If you are 62 inches tall, your waist should be 31 inches.

9. (September) Know your five: Evaluate your health by knowing five key barometers – blood pressure, waist size, weight, cholesterol and fasting blood sugar.

10. (October) Take a daily multivitamin: This can help you get what your diet may not give you. For best results, take half in the morning and half in the evening. Though there is no hard evidence that vitamins and weight loss are connected, taking vitamins will help your energy level increase. With an increased energy level you will find it easier to exercise and eat less.

In November and December you can celebrate the new healthier you and you will feel so good you did it.

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How to get the Benefits of Carrots

Carrots, available in any supermarket, are one of those vegetables with a multitude of healing properties and packed with vitamins. Carrots are rich in vitamins A, B, and C, and contain small amount of E and K as well as phosphorus, potassium, and calcium. What are the benefits of eating carrots? Read on..

General health – Carrots can be used to cleanse the system of various impurities, aid in preventing macular degeneration, relieve most skin problems, and help overcome many glandular disturbances. Use it every day if you are trying to regulate a menstrual period.

A small glass of pure carrot juice every day may help with stress, fatigue and illness of any kind.

Infant diarrhea – Carrot soup is a particularly good natural cure for infant diarrhea. It works by preventing the severe loss of body fluid and by supplying water to overcome dehydration. Cooked carrots are high in potassium (this mineral is needed during any illness), phosphorus, and sodium, and also contain pectin, a valuable anti-diarrhea aid The cooked carrots in soup coat the inflamed small bowel, soothe it, and thus promote healing. The soup increases peristalsis, slows down any diarrhea-creating bacteria growth, and also overcomes the need to vomit. Use carrot soup for an entire week, and meanwhile, as soon as the infant seems ready for additional food, you can add bananas to the diet.

Poultice – For a healing and antiseptic poultice for use on cuts, wounds, abscesses, and inflammations, use either raw, grated carrots or cooked, mashed carrots.

Here are some of research studies that show what are the benefits of eating carrots.

In a study attempting to prove the therapeutic value of carrots researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh, Scotland showed that cholesterol level reduces by 11 percent if seven ounces of raw carrots a day is consumed for three weeks.

A study conducted at the Mario Negri Institute of Pharmacological Research in Italy found subjects that ate more carrots had one third the risk of heart attack as compared with those who ate fewer carrots.

British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrams a day reduced lung cancer risk more than 40 percent. The average carrot contains about three milligrams of Beta-carotene. In another cancer related study, researchers found that eating carrots reduced the risk of colon cancer by as much as 24 percent.

Researches found that people who ate the most Beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least.

Did you know there are other foods you can eat which will help your digestive system stay healthy and will help with weight loss. See our postFoods that have Probiotic Bacteria and learn how just modifying your diet can improve your health and help you feel more energetic.

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Best Exercise for Osteoporosis

Did you know that bone mass decline begins as early as age 40? It’s a scary fact to know but it is one those things in life where an ounce of prevention is worth a pound of cure. You can so easily prevent osteoporosis by doing exercises for bone health and changing your diet a bit.

Calcium and vitamin D are what help prevent osteoporosis and debilitating fractures. Fragile bones tend to break more easily. Calcium which is found in dairy products and other products may be fortified with calcium such as cereal, increase bone density. Vitamin D which our body makes by itself when we expose our skin to sunlight, helps us absorb the calcium we put in our system.

Most women do not get enough calcium or vitamin D so you might want to ask your doctor about supplements. The recommended daily dose is 1,000 to 1,400 mg of calcium and 800 to 1,000 IU of Vitamin D. Now, onto exercises for bone health.

When you do weight bearing exercises, your bones have to work and so they get stronger just like your muscles do when they work. You can do weight lifting exercises with light weights ( 1 lb, 3 lb., 5lb, or 8 lb. )or you can do exercises that use your body weight as the “weight.”

If you have a chair, a curb, the bottom step of staircase or a sturdy foot stool you can do the easy “weight bearing” exercises.

Sit to Stand – Sit upright in a chair (your best posture – back straight), keeping your feet shoulder width apart. Push your heels into the ground and stand up slowly, back straight, without using your arms. Stand for one second, then gradually lower your body back to the sitting position (don’t use hands). Repeat this exercise 10 times. The slower you stand up the harder your body has to work. So you can increase your level of intensity by how slow you stand and sit back down.

Step up – Standing, place your right foot one a curb, bottom step of a staircase or a sturdy foot stool. Then lift your left foot onto the stop too. Step back down, leading with your left foot. Repeat 10 times, then do 10 repetitions starting with your left foot.

These are 2 easy exercises for bone health and will probably help your posture too since you must keep your back straight.

Though lean proteins and whole grains are wonderful for other parts of your body they are usually highly acidic and excess acid breaks down bone. To keep your bones strong add fruits and vegetables to your diet because they are alkaline (opposite of acids) and will balance the acid of grains and proteins.

Most women don’t get enough Vitamin D and it turns out it is not always easy to get as much Vitamin D as you need. If you want to find out the best way to get vitamin D =>>>>

See our post on Health Benefits of Vitamin D

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Best Blueberry Muffins Recipe

Blueberry Power Muffins with Almond Streusel

Here is a great recipe for “power” muffins from Cooking Light magazine. The muffin are loaded with B vitamins from whole wheat flour, calcium from milk and yogurt, antioxidants from the blueberries, and heart-friendly monounsaturated fat from almonds and canola oil. You can freeze the muffins for up to a month, then thaw them at room temperature, or microwave each muffin at High 15 to 20 seconds. I tested the recipe using greek yogurt instead of regular yogurt and the muffins came out great, very tender and tasty. When I made the recipe it actually made almost 60 mini-muffins so I had to make additional streusel topping.

Muffins:

1 and ½ cup all-purpose flour
1 cup whole wheat flour
1 cup quick cooking oats
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
2 cups vanilla low-fat yogurt (I used Greek yogurt which is a bit thicker than regular yogurt)
½ cup 2% reduced-fat milk
3 tablespoons canola oil
2 teaspoons vanilla extract
1 large egg
1 and ½ cup fresh blueberries (I used frozen and did not defrost them)
Cooking spray

Streusel:

¼ cup all purpose flour
¼ slivered almonds, chopped (I didn’t bother to chop them)
1 tablespoon brown sugar
1 tablespoon butter melted

!. Preheat oven to 400 degrees

2. To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine 1 and ½ cups all-purpose flour, whole wheat flour, oats, granulated sugar, baking powder, baking soda, and salt in a large bowl, stirring with a whisk (you can use fork). Make a well in center of mixture. Combine yogurt, milk, oil, vanilla, and egg, stirring with whisk. Add yogurt mixture to flour mixture; stir until just moist. Fold in blueberries. Spoon 2 rounded tablespoons batter into each of 30 muffin cups coated with cooking spray.

(I didn’t bother to coat them with cooking spray and they didn’t stick too badly to the paper when they cooled off. Also, I found the recipe made more like 60 mini-muffins so I froze about half of them)

3. To prepare streusel, combine ¼ cup all-purpose flour, almonds, brown sugar and butter. Sprinkle evenly over batter. (I found I had to double this part because there were so many more muffins) Bake at 400 degrees for 15 minutes or until muffins spring back when touched lightly in center. Cool in pans 10 minutes on wire rack; remove from pans. Serve at room temperature. Yield: 15 servings (serving size 2 muffins.

Calories 244 (23% from fat)
Fat 6.1g (sat 1.3g,mono 2.9g,poly 1.4g )
Protein: 6.1 g
Carbohydrate: 42.3g
Fiber: 2.5g
Cholesterol: 18mg
Iron: 1.5mg
Sodium: 260mg
Calcium: 136mg

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Vitamin D Deficiencies

Health magazine had a great article about Vitamin D. According to Cedric Garland, a doctor of public health, “We could prevent 150,000 cases of cancer annually if we could just increase vitamin D to optimal levels.” A recent report indicated that more than a third of all women fail to get enough D for healthy bones – and more than 75% of us lack the higher amounts needed for the vitamin to do its disease-fighting best.

The most significant source of D is sunlight. Our bodies produce D with exposure to ultra-violet radiation, but because we use sunscreen so frequently now and also avoid the sun, our D levels are very low.

The proper level of Vitamin D may substantially cut the risk of breast, colon, prostrate, and ovarian cancers, according to government research. Low levels of D may cause you to overeat also. Apparently low levels of D cause a dip in leptin, a hormone that regulates appetite.

Vitamin D is thought to help lower blood pressure and regulate hormones that affect blood vessels and the muscles of the heart. Low vitamin D levels may be lined to seasonal affective disorder. Researchers believe that vitamin D helps keep the brain flush with serotonin (“happy hormone”).

Vitamin D may help decrease your chances of picking up the bug that’s going around the office and the schools. One study showed women who took 800 IU of Vitamin D were three times less likely to develop colds of the flu. Vitamin D seems to interact in a protective way with genes that raise the risk for diseases such as multiple sclerosis (MS). In a Harvard University study there was a 40% lower risk of MS in women who took a daily supplement of at least 400 IU of vitamin D.

Vitamin D helps your body absorb calcium and phosphorus minerals that enhance bone strength. A recent study found that, regardless of their calcium intake, women who added 482 to 770 IU of vitamin D reduced their risk of fractures by up to 20%.

Dr Oz says taking calcium plus vitamin D will help reduce high cholesterol. When overweight women with low calcium intake (less than 800 mg a day) took this combo supplement, their cholesterol numbers improved more than the numbers of people who didn’t tke the supplement. In fact, supplement takers’ cholesterol got better regardless of weight loss. Dr. Oz says to take 1200 mg of calcium a day and 1,000 IU of D-3 but split it into two doses.

Want to know the safest way to get more Vitamin D in your in life? Read our post Safely Avoid Vitamin D Deficiencies – Sun Exposure

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Vitamin D Deficiency Treatment

Here is an interesting fact – For each minute you spend in peak summer sunlight, your body can produce about 1,000 IU of vitamin D. By comparison you would have to drink 10 eight ounce glasses of milk to get that much. Here is what dermatologists advise:

Time it right - If you have a fair complexion, you’ll need just 5 to 10 minutes of sunshine on your arms, legs, or back without sunscreen on your skin. Sunscreen shuts down the production of Vitamin D. You should get this sun between 10 a.m. and 3 p.m., three days a week. Women who have medium skin tone may need 15 to 20 minutes’ exposure, and darker skinned women may need up to 30 minutes worth. And remember: Do use a sunscreen with an SPF of 30 or higher on your face and wear a wide brimmed hat.

Multi-task - Get your vitamin D while running your errands-walking into ad out of stores, driving with the window down on sunny days, working in your garden, walking your dog.

Be extra careful - If you have had skin cancer of have a family history of the disease ask your doctor for recommendations tailored to you. Sun exposure may be a health risk.

Want to find out how to get more Vitamin D in your diet? Read our post Safely Avoid Vitamin D Deficiencies – Diet
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Sources of Vitamin D

The National Osteoporosis Foundation recommends 400 to 800 IU daily for adults younger than 50, and 800 to 1,000 IU for adults 50 and older. But many experts now agree that most of us need even more – up to 2,000 IU a day – to raise our levels high enough to fight diseases. Talk to your doctor about a “serum 25-hydroxyvitamin D’ test, considered the gold standard for measuring blood levels of vitamin D. Research indicates 70% of kids don’t get enough vitamin D. Those with the lowest amounts are at greater risk for high blood pressure and low HDL “good” cholesterol (two factors that can lead to cardiovascular disease.) Help your kid each 400 IU a day by giving them a daily multivitamin or by tweaking her diet. A glass of fortified orange juice with breakfast, a tuna sandwich for lunch and a glass of nonfat milk at dinner will the tricK/

Doctors also recommend:

Eat naturally D-rich food – Oily fish such as salmon (360 IU), sardines (250 IU), and tuna (200 IU) a few times a week.

Eat fortified foods - Look for D in milk, orange juice, and other fruit juices, soy milk, butter substitutes and some cereals and yogurts.

Take a supplement – Add a calcium-and-vitamin D supplement containing at least 400 IU of D daily. Most multi-vitamins contain this much, and many calcium-vitamin D supplements contain 1,000 IU per capsule.

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