Showing posts with label vitamins. Show all posts
Showing posts with label vitamins. Show all posts

Tuesday, August 14, 2012

Tired of Being Tired?

I love my little girl, but for those of you who have babies – you can certainly empathize when I say, “I am tired!”  I used to be able to go, go, go.  I still do a lot, but nap time for her can sometimes means nap time for me.

You always hear people say, “I’m soooooo tired.”

If you find yourself wondering, “Why am I so tired,” you are not alone.  According to the Royal College of Psychiatrists, one in five people feel tired and one in 10 is fatigued at any given time. Sometimes we may be able to pinpoint the reason behind our sleepiness – pregnancy or having a baby and getting less sleep, a series of late nights at the office, poor nutrition and nonexistent exercise, or even bouts of insomnia. Other times it is not so easy to find a reason for our exhaustion.

Low energy impacts more than just how you feel physically. Sometimes a lack of energy can impact our mood and how we treat others. You may find yourself yelling at your kids more or picking a fight with your significant other for no good reason. Since we don’t always know what causes tiredness, we may not immediately know how to make ourselves feel better.

What Causes Fatigue and Tiredness?

It is important to realize that the cause of tiredness and fatigue for one person may not be the same trigger for another person.  Some things to watch for:
  • Sleeping patterns, diet (or lack-thereof), and exercise levels can directly impact how tired one feels. 
  • Workplace burnout from work overload or boredom can also contribute to overtiredness according to MensHealth.com
  • Medical conditions can also contribute toward chronic tiredness.   Prevention Magazine cites some of the most common medical causes of tiredness and fatigue as anemia, diabetes, thyroid disease, depression, rheumatoid arthritis, sleep apnea, and chronic fatigue.  According to WebMD, undiagnosed heart disease can also be a factor in excessive tiredness.  Some other important medical causes of tiredness include depression tiredness, adrenal fatigue, and thyroid fatigue
Chronic Tiredness Fatigue
What to do When Your Tired of Being Tired!?!?
If you suspect your tiredness is due to a medical condition, or if you rule out the non-medical causes, it may be prudent to schedule a checkup with your family doctor to evaluate you and ensure your condition is nothing serious. You might even benefit from some tiredness treatment whether that comes in the form of medical or vacation type treatment.


What Is Chronic Fatigue Syndrome?

Another type of fatigue is chronic fatigue syndrome.  According to the U.S. National Library of Medicine, this syndrome is characterized by “severe, continued tiredness that is not relieved by rest and is not directly caused by other medical conditions.”  Women between the ages of 30 and 50 face the greatest likelihood of suffering from chronic fatigue syndrome.

What Causes Chronic Fatigue?

Here are a few things that may lead to chronic fatigue :
  • Stress 
  • An overfull schedule 
  • Poor sleep 
  • Alcohol 
  • Lack of exercise 
  • Poor nutrition 
  • Metabolism changes as we age 
  • As well as age, previous illness, genetics and environment (U.S. National Library of Medicine) 
Now that you know some of the extreme fatigue causes, you can watch out for them and work to reverse that overly tired feeling.

Fighting Back – A Few Tips on How to Get Energy

Feeling tired does not have to be a way of life.  As you become more aware of the signs and symptoms of what the causes of fatigue are, it may help you not only prepare for it, but also take the bull by the horns and do something about it.

Tiredness may just be a symptom of your lifestyle.  It may be time to simplify a bit by limiting late nights at the office or socially.

Nutrition and Vitamins Help with Energy

Some people find that a change in diet or even supplementation may help with their fatigue.  Some possible vitamins that are known to help with increased energy levels include:
  • Taking a good multivitamin to make sure you get your core vitamins and minerals 
  • Eating a healthy diet - eating 5 to 6 small meals a day increases metabolism 
  • Getting a good dose of exercise a few times a week outside or in the gym 
  • Vitamins C and B Complex, like a vit b12 energy booster, also neutralize feelings of fatigue 
Other nutrients such as magnesium, bee pollen, NADH (Nicotinamide adenine dinucleotide), and L-Carnitine, are thought by some to fend off energy tiredness as well.  Natural energy boosters, including Gingko biloba, Maca, and especially Siberian ginseng, a potent energy booster are also thought to help when you are tired.  Always talk with your doctor or pharmacist before taking herbal energy supplements and options for chasing away that tired feeling.  It is a good idea to educate yourself before beginning or taking any new supplement.  There are sites that can help you understand what is out there:
Feeling tired all the time is no way to go about life. If you find yourself in this rut day after day, take the initiative to fight your fatigue and get yourself back to that happy, healthy state.

My tired is a happy tired from my sweet little girl and is, hopefully, short lived.  Don’t live tired!

Tell us what you do to fight that tired feeling!

Kate M. D'Imperio
Contributing Writer

Friday, August 10, 2012

Respect Your Elder-berries

I have to be honest.   Elderberries, or Sambucus, are not one of the first berries that come to mind when I think “berries.”  But all of that is about to change.  It turns out the health benefits of elderberries are too awesome to be ignored.  According to those in the know at herbwisdom.com, the elderberry:
  • Is a powerful antioxidant
  • Lowers cholesterol
  • Improves vision
  • Boosts the immune system
  • Improves heart health
This little berry can be taken and is effective for coughs, colds, flu, bacterial and viral infections, and tonsillitis.  According to a study done in Norway and published at Pubmed.gov, a random study was done on influenza patients with the following results, "Symptoms were relieved on average 4 days earlier and use of rescue medication was significantly less in those receiving elderberry extract compared with placebo. Elderberry extract seems to offer an efficient, safe and cost-effective treatment for influenza."

elderberry health benefits
Elderberries - a hidden health fruit!
There are also herbalists that believe the chemicals in the black elderberry have anti-inflammatory, anticancer, and antiviral properties.  This is also reflected in the University of Maryland Medical Center article on elderberries.  The benefits of elderberry juice were even used to treat a flu epidemic in Panama in 1995.  Who could argue with health information like that?

Elderberry health benefits can be found in drug stores and grocery stores and even the wine store in items like:
  • Elderberry cough syrup
  • Elderberry extract
  • Elderberry juice
  • Elderberry syrup
  • Elderberry tea
  • Elderberry wine
  • Elderberry jelly
The elderberries nutritional information is impressive.  Sambucus elderberry contains vitamins A, B, C and amino-acids.  Other elderberry benefits include carotenoids and flavonoids which have a huge impact on the immune system.  As a food there is a load of nutrition packed in these tiny little berries.  Like many berries with a deep rich color, such as these, some consider them a “Superfood.”

Although elderberries are a great source for vitamins, if you are taking medication of any kind, be sure to check with your pharmacist especially if you are looking for a flu or cold remedy.  It should not replace your medication without the supervision of your doctor and NEVER mix herbs with your medications or with other
elderberry syrup
Health benefits by the  bunch!

In the Natural

Elderberry plants are not actually plants, but more like a tree.  My sister grows one in her backyard, but they can also be found in the wild.  They typically grow where there is water nearby.

There are some cautions that come with this powerful little berry.  Black elderberry extract is considered safe when used for up to five days, but it’s not known what the effects are of taking elderberry juice extract for long periods of time.

The cooked elderberry fruit is safe for consumption.  But the raw and unripe fruit could cause nausea, vomiting, or severe diarrhea.  Only fully ripe or cooked berries are safe so don't pick it off the tree and eat it!     You should never eat the stems, unripe berries, or any other part of the elderberry plant.  But don’t let fear stop you from enjoying the elderberry syrup benefits or the elderberry juice benefits; it could be just what your body needs.

Gwendolyn Adams
First Level Raw Nutrition Certification
Advanced Practitioner of Health through Nutrition, Exercise, and Education
Yoga, Cycling, Group Exercise and Personal Trainer Certified

Friday, August 3, 2012

“Peach-y” Keen Nutrition

Indulge me for just a moment, and give yourself a treat.  Now… picture yourself walking on a beautiful hillside.  You see a peach tree… and approach it curiously.  Reaching up you pick a beautifully ripe peach.  Now smell it, and savor that fabulous aroma.  Slowly you take a big bite of this incredibly juicy fruit.  Enjoy the sweet flavor that only a ripe peach can have.  What a treat for all the senses.  This fruit is luscious to look at, touch, smell, and taste.  What more can you ask for from a food?  Well, in this case, we can also ask for great health benefits because peach's nutrition is amazing!  The plain peach fact is that the nutritional value of peaches can improve your health!
nutritional value of peaches
Sweet, juicy peaches - a yummy summer treat!
Should we say "A Peach A Day?"

Peaches, actually, originated in China where eating for health is not only a priority, it is a mindset.  A “mindset” we would be wise to adopt.  This delectable fruit was believed to increase longevity, and for good reason.   Here are some of the nutritional information of peaches:
  1. Potassium:  Peaches provide a high source of this mineral. A deficiency in potassium can cause fatigue, anxiety, muscle weakness, skin problems, poor memory, hypertension, cardiac arrhythmia, congestive heart failure or heart deterioration, and vibration in your ears.
  2. Beta-carotene:  The body changes beta-carotene to Vitamin A. It is essential for supporting your vision, skin, healthy bone growth and your immune system. As an antioxidant vitamin A helps skin to repair, stay moist, and produce the enzymes that stabilize the production of collagen. If you’re after strong, silky locks, you’ll want to remember that vitamin A is also good for your hair. 
  3. Lycopene and lutein:  Also part of the carotene family, these elements give color to the peach. They help prevent macular degeneration, cancer, and heart disease.
  4. Fiber:  Fiber does a body good and you can find two types in peaches have two types:  insoluble fiber, which doesn't dissolve in water and soluble fiber, which does. Insoluble fiber is good for you because it collects water and increases the bulk of the stool.  Helping you push more of the waste out. This means your body can absorb more nutrients.  Soluble fiber is equally important.  It takes longer to break down which helps control blood sugar and it binds with fatty acids to help control cholesterol.  
  5. Vitamin C:  This antioxidant helps fight cancer by improving the immune system and preventing cellular change.
  6. Iron:  When you eat a peach, you get almost as much usable iron as spinach. Eat up ladies!
I used to live in Georgia where growing peach trees is an art form.  There are many peach tree varieties around the world.  The sweeter varieties of peaches include the Donut, Elberta, Frost, Hale-Haven, Harken, Honey Babe, O'Henry, Polly White, and White Lady.  Needless to say, making recipes with all of these varieties of peaches in them was also an art form in Georgia.  There are no shortage of fresh peach recipes from peach desserts to muffins, drinks, and even main entrees to be found on the internet and cookbooks.  Since I appreciate, and revere, the philosophy the Chinese hold in regard to food, I have yet another nutrient packed green smoothie recipe with peaches to help you build a strong body, mind, and spirit.

“Peachy” Green Smoothie
  • 2 peaches, sliced and pitted
  • 1 banana
  • 3 large handfuls of spinach
  • 1/3 cup Greek yogurt (honey flavored)
  • 1 tbsp. agave sweetener or honey
  • 1 cup water
Mix all the ingredients together and enjoy!


Gwendolyn Adams
First Level Raw Nutrition Certification
Advanced Practitioner of Health through Nutrition, Exercise and Education
Yoga, Cycling, Group Exercise and Personal Trainer Certified

Thursday, June 14, 2012

Fruit-tastic - Watermelon News for Your Summer Health

BE SURE TO READ TO THE BOTTOM - THERE'S A CONTEST INVOLVED!

Summer is probably my most favorite time of year!  Not only because it is hot and sunny, but oh - the food!  Creativity on the barbecue is key!  I grab fresh tomatoes, cucumbers, and beans from the garden; visit the local farms and pick fresh fruit.

This turns in to fresh strawberries over homemade short cake, grilled zucchini and peaches on the grill.   Soooo many choices of healthy, juicy, luscious foods to add into my diet that makes me feel good and improves my health.

I agree with Krysta's blog on Monday about watermelon becoming a food group (nutrition.gov) in the summer.  It has to be my favorite - I can eat a half of one every day!  I eat it, juice it, add it to other recipes - the options are endless.  But this fruit isn't just a good tasting treat on a hot day.  The nutritional properties of watermelon can improve your health.  For beginners, a one cup serving size of watermelon has:
  • Only 46 Calories; 0 grams Fat and Cholesterol; 11 grams Carbohydrates; 1 gram Dietary Fiber; 1   gram Protein; 2 mg Sodium; 865 IU Vitamin A; Less 1 mg of Niacin, Pantothenic Acid, Thiamin and Vitamin B6; 12 mg Vitamin C; 11 mg Calcium; 170 mg Potassium; 7,481 micrograms Carotenoids
So how does this amazing fruit improve health?

Because it is loaded with vitamins, minerals, amino acids (proteins) such as L-Citruline, which creates L-arginine, and Lycopene, a powerful antioxidant. (You may be saying "HUH?" on the last few - but read below and I will share.)

Watermelon is full of nutritional benefits.

Like what you ask?  It is good for:
  • Arthritis, kidney and bladder issues - because it is 92% water it is a natural diuretic thus reducing inflammation. This is also great for pregnant women and water retention.
  • Cholesterol - A University of Kentucky (Oct. 2011) study showed that watermelon in mice reduced fat mass and cholesterol.  Watermelon also provides good HDL cholesterol. 
  • Asthma and overall healing - the antioxidants, Vitamin C, A, and Carotenoids by combating free radicals.
  • Blood pressure, prehypertension, and atherosclerosis - According to the American Journal of Hypertension, Dr. Arturo Figueroa, lead food scientist, from Florida State University conducted a study which indicated that eating watermelon can help reduce these risks aiding in the prevention of heart attacks and strokes.
  • Cancer (prostate cancer) - the pink middle (in most watermelons) or meat of the melon is high in lycopene and carotenoids reduces the risk of cancer especially prostate cancer.
  • It is even good for skin care - just rub it on your face and leave the juice on for 10 minutes before washing to help control blemishes.
Watermelon minerals vitamins
Watermelon a great summer snack and Lycopene rich food.
The list of health benefits goes on.  The bottom line is - watermelon isn't just my favorite sweet, refreshing, fiber filled treat.  It is a really HEALTHY treat!  And there about 100 varieties to choose from.

CONTEST STARTS HERE!
There are hundreds of recipes on the Web, but please share with me some of your favorite recipes using watermelon!!  Then we will have everyone vote on the recipes. (Voting link forthcoming.)  The recipe with the most votes will be posted on the FamilyWize Facebook page and will receive a $25 Gift Card from Barnes & Noble!

Contest begins today and ends June 30th!  We will share the winner in time for your July 4th picnic!

Be sure to subscribe to our blog.  We will be sharing great topics as we grow our blog!

Donna
Online Marketing Manager

*Please note:  even though watermelon is a great source of nutrients, it is not a replacement for your prescription medications, so do not give those up.