Author: Mollie N.

What are trace elements?

Trace elements are essential minerals found in a large variety of animal and plant foods. Trace minerals differ from other minerals in two ways; one is they are needed in less than 100 milligrams a day. And two the total amount of trace element in the body is less than 5 grams. Trace elements include Iron, Zinc, Selenium, Iodine, Copper, Manganese, Fluoride, Chromium, and Molybdenum.

Iron

Iron plays a big part of energy metabolism. Another role iron has is aiding in brain development and immune support. Dietary sources-product 19 cereal, whole-grain total, lentils, spinach, beef, kidney beans, chickpeas, beets, prune juice and tomato sauce.

Zinc

Zinc has a major role in essential health. Used topically as a sunscreen to prevent skin disease. Helps support nucleic acid metabolism, immune system, vision, gene regulation, hormone regulation, and wound healing. Dietary sources-oyster, all-bran complete wheat flakes cereal, beef, crab, lamb, turkey, lobster, cheese, and mushrooms.

Selenium

Selenium is involved in antioxidant protection and thyroid hormone metabolism. Dietary sources-brazil nuts, lobster, tuna, swordfish, salmon, turkey, couscous, pork, sunflower seeds, cottage cheese, brown rice and soybeans.

Iodine

Iodine is essential for thyroid hormones, regulating body temperature, basal metabolic rate, reproduction and growth. Dietary sources-cod, salt, corn grits, milk, white bread, tortilla, beef liver, navy beans, shrimp, potato, turkey breast, whole wheat bread, oatmeal and egg.

Copper

Copper aids in biosynthesis of the pigment melanin and the connective tissue proteins collagen and elastin. Important for nervous tissues, immune function, and cardiovascular function. Dietary sources-beef liver, oyster, lobster, shiitake mushrooms, chocolate, crab, cashews, sunflower seeds, lentils, walnuts, pistachio nuts, black beans, pecans, soy milk, and blackberries.

Manganese

Manganese protects against toxicity. Dietary sources-pineapple, pine nuts, all-bran cereals, oat bran, spaghetti (whole wheat), brown rice, spinach, raisin bran, white beans, okra, pecans, lentils, walnuts, raspberries, sweet potato, almond, strawberries, maple syrup, blueberries, pumpkin, bananas, ham, broccoli, peanuts, cauliflower, cucumber and cocoa.

Fluoride

Fluoride supports mineralization of bones and teeth. Dietary sources-water, treatments with a professional, and supplementation.

Chromium

Chromium plays a role in moving glucose into cells and in lipid metabolism. Dietary sources-brewer’s yeast, whole grains, green beans, broccoli and spices.

Molybdenum

Molybdenum acts as a co-factor for several enzymes that include oxidation. Dietary sources-Peas, beans, and some breakfast cereals.

 

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Reduce Risk of Cancer

Treat your body well with healthy nutrition and physical activity to reduce you risk of cancer. Taking time for yourself has never been so important. Make an effort to live a healthier lifestyle to prolong vitality.

Maintaining a healthy weight through your life. Balancing caloric intake and calories burned with exercise. Avoid excessive weight gain throughout your life. Achieve and maintain a weight if you are overweight or have a been overweight.

Make it a point to adopt a physically active lifestyle. Adults would engage in 30 minutes of moderate to vigorous physical activity, above usual activities, on five or more days a week. 45-60 minutes of exercise is preferable to achieve superior health. Children and adolescence should engage in 60 minutes minimum per day of moderate to vigorous physical activity at least 5 days per week.

Eat a healthy diet, with and emphasis on plant based foods. Make a point to consume ingredients you can pronounce. Choose a food and beverage within your daily caloric allowance to achieve or maintain a healthy weight. Eat small meals throughout the day. Try and eat 5 servings of fruits and vegetables daily. Choose whole foods over refined foods. Limit consumption of process foods, meats and red meats.

If you decide to drink alcohol remember to consume in moderation. It takes the body 3 hours to metabolize 4 ounces of alcohol. Limit drink intake to 2 drinks a day for men and 1 drink a day for women.

A healthy way to maintain or achieve a healthy weight is to eat every 3 to 4 hours. Eating small meals throughout the day will help enhance metabolism, by keeping energy levels high. The body with attack amino rich muscle tissues when in starvation mode, which will increase fat and decrease muscle mass in the body. Try to eat small nutrient dense meals every 3 to 4 hours and keep snacks with you to achieve these bench marks.

Keep in mind it take 6 weeks to create a habit. If you set an alarm to eat every 3 to 4 hours you will help your body metabolize. Avoiding the starvation mode late in the day which can in turn cause over eating at night and cause sleeplessness. Give your body a fighting chance to live healthy and function as we were meant to function. Live a healthy lifestyle and help reduce your risk of cancer.

 

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Time and time again people feel a little under the weather or run down, elderberry syrup will help build up immunity and help fight free radicals. As an antioxidant elderberry is proven to fight off free radicals which make us feel sick or under the weather. If our body lets the free radicals take over without a fight and lower our immune system. There are a variety of ways you can prepare elderberry syrup so here are a few different recipes for different ailments…

Common cold, respiratory problems or allergies try this simple elderberry syrup with distilled water, raw local honey and organic dried elderberries (non GMO). Bring one cup of dried elderberries with two cups of distilled water to a boil. Then turn heat to low to simmer for 45 minutes. Remove from heat and stir in one cup of raw local honey.

Low immunity, low or high blood pressure, and lower blood sugar with the addition of cinnamon. Bring one cup of dried elderberries, two cups of distilled water, and 3 Tbsp of cinnamon to a boil. Then turn heat to low to simmer for 45 minutes. Remove from heat and stir in one cup of raw local honey.

Relieve upper respiratory infections, improve digestion and enhance sexual health add whole cloves to your elderberry syrup. Bring one cup of dried elderberries, two cups of distilled water, and 4 Tbsp of whole cloves to a boil. Then turn heat to low to simmer for 45 minutes. Remove from heat and stir in one cup of raw local honey.

To treat nausea or morning sickness, reduce muscle pain, relieve ulcers or GERD add ginger to your syrup. Bring one cup of dried elderberries, two cups of distilled water, and 3 Tbsp of ground ginger to a boil. Then turn heat to low to simmer for 45 minutes. Remove from heat and stir in one cup of raw local honey.

You can also combine all ingredients ginger, cinnamon, whole clove and raw local honey to your syrup to blanket all of these symptoms in one magical elixir. To store the syrup place into glass jars and keep refrigerated for up to 6 weeks. For dosing take 1-2 Tbsp 3-4 times a day if symptomatic. If feeling well take 1 Tbsp daily to maintain antioxidant levels. The nice thing about elderberry syrup is you can never have too much!

 

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Breaking down micro and macronutrients in a simple and understandable way. We need to look at food as fuel rather than pleasure. When food is digested it is broken down into Micro and Macronutrients so our body can use this fuel as energy. Macronutrients include carbohydrates, fats and proteins. Micronutrients include vitamins, minerals, trace elements, phytochemical, and antioxidants that are essential for good health.

Macronutrients are carbohydrates, fats and proteins. Carbohydrates are compounds including sugars, starches, and dietary fibers. Carbohydrates are a major source of energy for body function. Fats are triglycerides, cholesterol, and other essential fatty acids. These fats cannot be made on their own these fats store energy, insulate us and protect our vital organs. These fats help proteins do their jobs in our body. Proteins are large, complex consisting of many amino acids. The body uses protein to build up and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Micronutrients are vitamins, minerals, trace minerals, phytochemical, and antioxidants. Vitamins are organic compounds necessary for reproduction, growth, and maintenance of the body. Minerals are inorganic compounds needed for growth and for regulation of body processes. Trace minerals are present in the body and required in diet in small amounts. Phytochemical is a substance in plants that possess the health-protective effects, even though they are essential for life. Antioxidant is a substance that combines with or otherwise neutralize free radicals. Thus preventing oxidative damage to cells and tissues.

With all of the apps out now the macronutrients are taking center stage. But how much of each macronutrient do we need? For “Weight Loss” we need 35% Carbohydrates, 15% Fat and 50% Protein. For “Fat Loss” we need 20% Carbohydrate, 35% Fat and 45% Protein. For “Maintaining” weight we need 40% Carbohydrate, 30% Fat and 30% Protein. For “Muscle Gain” we need 50% Carbohydrate, 20% Fat and 30% Protein. You and adjust these values in your app setting to keep you on track for a greater success rate.

It is important to look at food as fuel rather than comfort. Eating to live mean you are eating foods that are alive and rich in nutrients. Keep in mind if you cannot pronounce an ingredient better to leave it on the shelf! Take care of your body as we only have one.

 

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

HIIT (high intensity interval training) workouts have become all the rage within the fitness industry. With good reason, because of the fact your body has to work twice as hard to bring your heart rate up at peak cardio and bring your heart rate down at near rest transitions.

Knowing your target heart rate is key in creating a HIIT program personalized for yourself. There are three zones: Below, Fat Burn and Above (low, medium, high). “Below” is below 50%, “Fat Burn” is 50-75% and “Above” is above 75%.

To get measure target heart rate you must find your resting heart rate, which should be taken upon waking up for accuracy. Find pulse in neck, count beats for 15 seconds, then multiply that number by 4, this is your resting heart rate. To get your target heart rate zones do the following equation: (50 + Heart Rate) and (75 + Heart Rate). This will be your “Fat Burn” zone. For example if the resting heart rate is 80 beats per minute (BPM): 50 + 80 = 130 and 75 + 80 = 155. The “Fat Burn” zone would be 130-155 BPM. “Below” is anything lower than 130 BPM and “Above” would be anything higher than 155 BPM.

Now that your target heart rate zones are figured out you will use these to accurately “Burn Fat” and not muscle during your workout. Your body will be burning up muscle as fuel if you are outside of the target heart rate zone, rather than the unwanted fat.

In performing a HIIT workout you will begin at resting, peak at 75%, then come back to rest, in intervals. Begin with a lighter exercise and increase intensity as you excel.

Here is a low intensity workout to try:

– Run in place (1 minute)
– Jumping Jacks (1 minute)
– Forward lunge alternating legs (1 minute)
– Burpee (1 minute)
– Sit Up (1 minute)
– Push Up (1 minute)

Repeat 3 times.

An example of a more intense workout would be:

– High Knees (20)/Jumping Jacks (10) (1 minute)
– Burpee with pushup (1 minute)
– Speed Skaters (1 minute)
– Pull Ups (1 minute)
– Forward Plank (1 minute)
– Side Plank (1 minute each side)
– Tusk SitUp (1 minute)

In performing these HIIT exercise you always want to cautious of form and go slower through the movements to reduce injury. Always listen to your body and take breaks when needed. Stay hydrated and remember to breath!

 

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

There are so many options out on the market for multivitamins but what does our body really need?

Women 18-45 need the following in a multivitamin:

Daily Uptake Levels

Vitamin A 700 μg
Vitamin D 600 IU
Vitamin E 15 mg
Vitamin K 90 μg
Vitamin B1 (Thiamin) 1.1 mg
Vitamin B2 (Riboflavin) 1.1 mg
Vitamin B3 (Niacin) 15 mg
Vitamin B5 (Pantothentic Acid) 5 mg
Vitamin B7 (Biotin) 30 μg
Vitamin B6 (pyridoxine) 1.3 mg
Vitamin B9 (Folate) 400 μg
Vitamin B12 (Cobalamin) 2.4 μg
Vitamin C 74 mg
Choline 425 mg
Sodium 1.5 g
Potassium 4.7 g
Chloride 2.3 g
Calcium 1,000 mg
Phosphorus 700 mg
Magnesium 310 mg
Iron 18 mg
Zinc 8 mg
Selenium 55 μg
Iodine 150 μg
Copper 900 μg
Manganese 1.8 mg
Fluoride 3 mg
Chromium 25 μg
Molybdenum 45 μg
Water 2.7 L

Women over 45 need the following in a multivitamin:

Daily Uptake Levels

Vitamin A 700μg
Vitamin D 600 IU
Vitamin E 15 mg
Vitamin K 90 μg
Vitamin B1 (Thiamin) 1.1 mg
Vitamin B2 (Riboflavin) 1.1 mg
Vitamin B3 (Niacin) 15 mg
Vitamin B5 (Pantothentic Acid) 5 mg
Vitamin B7 (Biotin) 30 μg
Vitamin B6 (pyridoxine) 1.5 mg
Vitamin B9 (Folate) 400 μg
Vitamin B12 (Cobalamin) 2.4 μg
Vitamin C 74 mg
Choline 425 mg
Sodium 1.3 g
Potassium 4.7 g
Chloride 2.0 g
Calcium 1,200 mg
Phosphorus 700 mg
Magnesium 320 mg
Iron 8 mg
Zinc 8 mg
Selenium 55 μg
Iodine 150 μg
Copper 900 μg
Manganese 1.8 mg
Fluoride 3 mg
Chromium 20 μg
Molybdenum 45 μg
Water 2.7 L

Men 18-45 need the following in a multivitamin:

Daily Uptake Levels

Vitamin A 900 μg
Vitamin D 600 IU
Vitamin E 15 mg
Vitamin K 120 μg
Vitamin B1 (Thiamin) 1.2 mg
Vitamin B2 (Riboflavin) 1.3 mg
Vitamin B3 (Niacin) 16 mg
Vitamin B5 (Pantothentic Acid) 5 mg
Vitamin B7 (Biotin) 30 μg
Vitamin B6 (pyridoxine) 1.3 mg
Vitamin B9 (Folate) 400 μg
Vitamin B12 (Cobalamin) 2.4 μg
Vitamin C 90 mg
Choline 550 mg
Sodium 1.5 g
Potassium 4.7 g
Chloride 2.3 g
Calcium 1,000 mg
Phosphorus 700 mg
Magnesium 400 mg
Iron 8 mg
Zinc 11 mg
Selenium 55 μg
Iodine 150 μg
Copper 900 μg
Manganese 2.3 mg
Fluoride 4 mg
Chromium 35 μg
Molybdenum 45 μg
Water 3.7 L

Women 18-45 need the following in a multivitamin:

Daily Uptake Levels

Vitamin A 900 μg
Vitamin D 600 IU
Vitamin E 15 mg
Vitamin K 120 μg
Vitamin B1 (Thiamin) 1.2 mg
Vitamin B2 (Riboflavin) 1.3 mg
Vitamin B3 (Niacin) 16 mg
Vitamin B5 (Pantothentic Acid) 5 mg
Vitamin B7 (Biotin) 30 μg
Vitamin B6 (pyridoxine) 1.7 mg
Vitamin B9 (Folate) 400 μg
Vitamin B12 (Cobalamin) 2.4 μg
Vitamin C 90 mg
Choline 550 mg
Sodium 1.3 g
Potassium 4.7 g
Chloride 2.0 g
Calcium 1,000 mg
Phosphorus 700 mg
Magnesium 420 mg
Iron 8 mg
Zinc 11 mg
Selenium 55 μg
Iodine 150 μg
Copper 900 μg
Manganese 2.3 mg
Fluoride 4 mg
Chromium 30 μg
Molybdenum 45 μg
Water 3.7 L

 

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

If you’re diet isn’t already providing all of the vitamins your body needs, you may consider adding supplements. But what vitamins and supplements do you need? Here’s a list to help you select the right vitamins for your lifestyle:

Vitamin A is important for vision, our immune system and reproduction.

Vitamin D is important for regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth.

Vitamin E is an antioxidant. It helps protect against cell damage. Is key for strong immunity, healthy skin and eyes.

Vitamin K is important in blood clotting.

All B vitamins help the body convert food carbohydrates into fuel (glucose), which the body uses to produce energy.

Vitamin B1 (Thiamin) helps the body metabolize fats and protein.

Vitamin B2 (Riboflavin) crucial in breaking down food components, absorbing other nutrients, and maintaining tissues.

Vitamin B3 (Niacin) releases energy into the body’s cells. Reduces high blood cholesterol levels.

Vitamin B5 (Pantothenic Acid) helps lower LDL (bad) cholesterol and raises HDL (good) cholesterol.

Vitamin B7 (Biotin) helps keep skin, nails, hair, eyes, liver and nervous system healthy.

Vitamin B6 (pyridoxine) helps support adrenal function, help calm and maintain a healthy nervous system and are necessary for key metabolic processes.

Vitamin B9 (Folate) is crucial for proper brain function and plays an important role in mental and emotional health.

Vitamin B12 (Cobalamin) helps produce healthy levels of red blood cells.

Vitamin C helps the body form and maintain connective tissue, including bones, blood vessels and skin.

Choline is critical in normal liver metabolism.

Sodium helps maintain normal blood pressure and normal function of muscles and nerves.

Potassium prevents heart disease.

Chloride helps maintain proper blood volume, blood pressure, and pH of bodily fluids.

Calcium is required for the formation of bones and for bodily functions like muscle contractions and blood clotting.

Phosphorus helps keep bones and teeth strong.

Magnesium is crucial for nerve transmission, muscle contraction, blood circulation, energy production, nutrient metabolism and bone cell formation.

Iron helps red blood cells provide oxygen to your cells and tissues. Increases energy.

Zinc necessary for proper function of immune system and digestion.

Selenium is necessary for cognitive function, a healthy immune system and fertility of both men and women.

Iodine regulates metabolism and development in both skeleton and brain.

Copper plays a role in formation of connective tissue and in normal function of muscles and the immune and nervous system.

Manganese is important for healthy bone structure, bone metabolism, and helping to create essential enzymes for building bones.

Fluoride prevents disease and tooth decay.

Chromium is essential for processing and regulating blood sugar, helps insulin transport glucose into cells, where it can be used for energy.

Molybdenum is crucial for human health. Acts as a catalyst for enzymes and helps facilitate the breakdown of amino acids.

Water regulates body temperature. Helps improve skin color and building of new cells.

 

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

On the Go?

People are constantly on the go and use time as the excuse for not eating properly. Well, here is an easy guide to ensure that even at school, work, traveling or home you can ensure your fueling your body properly.

Eat at least one dark green and one orange vegetable each day. Choose green vegetables such as kale, broccoli, spinach, asparagus or artichoke. Choose orange vegetables such as carrots, sweet potato, bell pepper, butternut squash, spaghetti squash, or acorn squash.

Eat vegetables and fruit that have been prepared with minimal fat, sugar or salt. Enjoy vegetable steamed, replace oils or butter with water, add fresh herbs in place of salts. Opt for the baked option rather than stir-fried or deep-fried.

Enjoy vegetables and fruits more often than juice. Pick a juicy orange, apple or watermelon to hit that juice craving. Carrots, celery, and cucumber add a delicious high water content to your diet to quench thirst. Freshly juice your veggies and fruit and drink within the first 10 minutes to get all of the vitamins and minerals.

Make at least half of your grain products whole grains each day. Eat a variety of whole grains such as barley, brown rice, quinoa, lupin seed, hemp seed or wild rice. Enjoy the true taste of grains by using minimal amounts of sauces, spreads or oils.

Make a healthy choice in grains that are lower in fat, sugar and salt. Compare nutrition fact labels and make a wise decision. Remember if you cannot pronounce it leave it on the shelf.

Minimize your dairy intake as they can cause bloating. Try alternative milks from soy, almonds, cashews, coconuts and rice. Check labels to get the purest form of this product and watch for added sugars, salts, and other ingredients.

Have red meat only once every other week. Keep animal proteins to a minimum as our body cannot digest these proteins as well as plant based proteins. Make alternative choices such as portabella mushrooms, beans, legumes, grains or soy products. Make a point to eat vegetarian at least one to two days a weeks to help reset your body’s pH.

Drink plenty of water. If you prefer flavored water naturally infuse your own with mint, lemon, orange, cucumber, or frozen fruits. We need to stay hydrated inside and out.

Remember to eat to live not live to eat. We have one body so take care of yourself!

 

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Acne is a common skin condition characterized by inflammation of sebaceous glands. There is no magic cure for acne. Gradual improvements will come over time.  Factors that trigger acne are diet, stress (emotional & environmental), oral contraceptives, hormone changes, allergy changes and rigid exercise. Acne can be cleared you just have to get the correct balance for your body.

Some lifestyle changes will help clear up acne. Wash twice a day with normal soap and after exercise to remove sweat from skin. Avoid oil-based skin care as it will cause irritation to skin. When you have a break out try to avoid, scraping, picking or squeezing as this will irritate the troubled area and make worse. Squeezing can burst the gland there for furthering the irritation.

When it come to diet try and remember you are what you eat. If you have a high saturated fat, high sugar, high sodium based diet you will tend to have more oils in your face. Keep hydrated to ensure your skin can keep it’s luster. Try and eat a well balanced diet with plant based proteins, fresh fruits and vegetables. Avoid dairy as milk can cause inflammation in some acne sufferers. Avoid additives and preservatives. Shop the outside perimeter of the grocery store to keep your diet fresh and whole.

Vitamin E, A, Zinc and Copper are all very effective in fighting acne from the inside out. If the acne comes upon menstruation B6 is great for female acne sufferers. Take 200 IU of Vitamin E, 2500 IU of Vitamin A, and 135 mg of Zinc and 2 mg of Copper a day. These can be taken in supplement form. Vitamin E can be added in liquid form as a flax seed oil or coconut oil.

Tea tree oil is a great topical remedy for acne. On the onset dab area dry with cotton swap and apply liberally to affected area. Try and cycle tea tree oil every three months as your body will build immunity to the healing benefits. Lavender oil is another lighter remedy for acne. Being less astringent lavender oil would be great to use in between cycles of tea tree oil.

When treating acne remember to not give up. There may be a few trial and error remedies, but you will find the best fit for your skin. Everyone has a different pH, therefore whats works for one person may not work for another.

 

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.