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Vitamin D

Vitamin D

Do you feel feel blue a lot of the time? The link between Vitamin D deficiency and depression could be the key to helping you beat the blues… naturally.

Could low Vitamin D levels be contributing to your depression? What makes vitamin D unique is that it is a vitamin and also a hormone your body can make from the sun. Despite the ability to get vitamin D from food and the sun, an estimated 40%-75% of people are deficient.

How Much Vitamin D Do You Need?

Bone health was the single focus of the Institute of Medicine’s recommendations on how much vitamin D and calcium people should get.

The recommendations for adults up to age 69 rose to 600 IU/day, and to 800 IU/day for adults starting at age 70. Older adults need more vitamin D because as they age, their skin does not produce vitamin D efficiently, they spend less time outdoors, and they tend to not get enough vitamin D.

How Much Is Too Much?

Vitamin D is a fat-soluble vitamin. Fat-soluble vitamins can build up in the body and are not as easily excreted as water-soluble vitamins. The IOM committee set a level of 4,000 IU as the ‘tolerable upper limit’ or the maximum amount that is safe to consume daily.

Here’s a great chart that breaks it down by everything you needed to know on the impact of Vitamin D.

#Health #Nutrition #Natural #Remedies … (Pin via – http://pinterest.com/pin/35677022024239919/

#Health #Nutrition #Natural #Remedies … (Pin via – http://pinterest.com/pin/35677022024239919/

https://www.webmd.com/diet/features/are-you-getting-enough-vitamin-d#3

3rd Annual Kids’ Yoga Day

I am an official ambassador for the 3rd Annual Kids’ Yoga Day, to be held on Friday, April 6th. Kids’ Yoga Day (KYD) is an international event meant to raise awareness and ignite a passion for fitness and yoga for as many children as possible.

On Friday, April 6th, 2018 at schools, homes, yoga studios, and child care organizations throughout the world, hundreds of official ambassadors, plus countless others who are following along at home, will lead students through a simple 5 minute yoga routine.

Last year on Kids’ Yoga Day, over 115,000 children participated in all 50 states and 45 countries, and this year promises to be even bigger! This is a no-cost special event to schools, child care organizations, etc.

Benefits of yoga for kids: Simple yoga postures have been proven to help kids deal with the overstimulation of today’s technology-based world. Yoga has been practiced for over 5,000 years and helps kids of all abilities stay calm in the face of stress, increase focus and concentration, develop discipline, get physical activity, create healthy habits and the list goes on!

How will it work? On Friday, April 6th, all the classes will perform the simple yoga sequence at the same time, either in their individual classrooms, or all together. The routine was designed by Teresa Power, an internationally recognized expert on children’s yoga and the author of the best-selling and award-winning books The ABCs of Yoga for Kids and The ABCs of Yoga for Kids: A Guide for Parents and Teachers. The ABCs of Yoga for Kids line of products has sold over 250 thousand copies worldwide in 4 languages.

You can visit our official Kids Yoga Ambassador page for all locations participating in such a great event at Kids’ Yoga Day.

Our Healthy Kids Education organization along with Lifestyle Health Mentor will be providing healthy treats and waters for all the children participating on Kids Yoga Day.

We hope you will join us in such a valuable event to raise awareness and ignite a passion for fitness and yoga for as many children as possible.

Zinc and Health

Zinc has been a well known requirement for nearly all living beings for hundreds of years. Especially vital for children, zinc is a requirement for normal growth and development.

Zinc is used for treatment and prevention of zinc deficiency and its consequences, including stunted growth and acute diarrhea in children, and slow wound healing. It is also used for boosting the immune system, treating the common cold and recurrent ear infections, and preventing lower respiratory infections.

Zinc Deficiency

Deficiencies in zinc affect the skin and the intestines, as well as the majority of the skeletal, reproductive, and immune systems. For years, the most noted clinical feature of zinc deficiency is severe growth retardation. Adults who suffered zinc deficiencies were noted to have hypogonadism, macular degeneration, poor wound healing, and intellectual disability.

The most common signs and symptoms associated with zinc deficiency include:
  • Changes in appetite, including food cravings for salty or sweet foods.
  • Changes in ability to taste and smell.
  • Weight gain or loss.
  • Hair loss.
  • Digestive problems, including diarrhea.
  • Chronic fatigue syndrome.
  • Infertility.

Zinc in Diet

The human body can only get approximately 20%-40% of zinc from the food that we eat. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. Foods high in zinc include oysters, beef, lamb, toasted wheat germ, spinach, pumpkin seeds, squash seeds, nuts, dark chocolate, pork, chicken, beans, and mushrooms.

How Much Do We Need to Experience These Zinc Benefits?

According to the USDA, the dietary reference intakes for zinc below are based on age and gender:

Infants:

  • 0–6 months: 2 milligrams/day
  • 7–12 months: 3 milligrams/day

Children:

  • 1–3 years: 3 milligrams/day
  • 4–8 years: 5 milligrams/day
  • 9 –13 years: 8 milligrams/day

Adolescents and adults:

  • Males age 14 and over: 11 milligrams/day
  • Females age 14 to 18 years: 9 milligrams/day
  • Females age 19 and over: 8 milligrams/day

 

Zinc is usually available in various forms, including lozenges, syrups, gels and capsules. Zinc is also found in most multivitamin and mineral supplements. These supplements can contain zinc in the form of zinc gluconate, zinc sulfate or zinc acetate. As of now, all are believed to work in very similar ways so one type is not thought to be superior over the others.

Factors that affect zinc absorption are pregnancy, skin disorders, and other diseases that affect the immune system, kidneys, liver, and heart. People who suffer from metabolic disorders and cancer should also ask their doctor for the right zinc dosage, as well as the possibility of zinc supplementation to ensure adequate zinc intake.

References:

Amazing Facts About Zinc

https://draxe.com/zinc-benefits/

[1] Human Rhinoviruses. American Society for Microbiology. http://cmr.asm.org/content/26/1/135.full.pdf+html

[2] Oral Zinc and Common Childhood Infections – An update. Journal of
Trace Elements in Medicine and Biology. http://www.sciencedirect.com/science/article/pii/S0946672X14000728

[3] Introducing zinc in a diarrhoeal control programme. World Health Organization. http://www.who.int/maternal_child_adolescent/documents/9789241596473/en/

[4] Encyclopedia of Human Nutrition. Elsevier. http://jn.nutrition.org/content/130/5/1344S.full.pdf

[5] Impact of the discovery of human zinc deficiency on health. Journal of Trace Elements in Medicine and Biology. http://www.sciencedirect.com/science/article/pii/S0946672X14001710

[6] Zinc. University of Maryland Medical Center. http://umm.edu/health/medical/altmed/supplement/zinc

[7] Zinc. Mayo Clinic. http://www.mayoclinic.org/drugs-supplements/zinc/dosing/hrb-20060638

Amazing Facts About Zinc graphic © herbs-info.com/naturalhealthzone.org.
Food images – Wikipedia lic. under CC (see foot of article for full license info)

Healthy Habits Weight Loss Program Giveaway

Receive one entry for every “Healthy Lifestyle” Book Purchase for a chance at a Free 12 Week Healthy Habits Weight Loss Program $299 Value

Entries via book purchases must be received by 3/20.

Nutrition, Exercise & Lifestyle changes should support the things you are really passionate about doing…for the rest of your life.

If you are interested in starting your health journey, please click on the following link: Healthy Lifestyle Book

If you live outside the US, email me at coachconnie@lifestylehealthmentor.com for shipping details.

As always, if you have any questions… Don’t hesitate to reach out to me….. You can also follow me at the following:

www.facebook.com/healthykidseducation

http://www.facebook.com/lhmcoach

https://twitter.com/coachconnie_LHM

linkedin.com/in/connie-stoltz-4151aa133

www.instagram.com/LHMcoach.

 

 

Plant-Based Sources of Protein

While there are many variations of plant-based diets, there is evidence that a broadly defined whole foods plant-based diet has significant health benefits. Contrary to popular belief, consumption of meat and/or dairy at every meal, or even daily, is not necessary for optimal health and wellness.

According to a a joint report published by the World Health Organization (WHO), Food and Agriculture Organization (FAO) of the United Nations (UN), and United Nations University (UNU), protein requirements are currently defined as the level of protein required to meet metabolic needs for maintenance as indicated by nitrogen balance in the respective age group plus those associated with the protein needs for normal growth of infants and children, pregnancy and lactation in women.

In fact, diets high in meat – especially red meat and processed meat – have been repeatedly associated with an increased risk of obesity, type 2 diabetes, cancer, heart disease, and premature death. While it is true that animal products contain substantial amounts of protein and iron, these foods are also high in cholesterol and saturated fat and, being at the top of the food chain, tend to accumulate pesticides and other potentially harmful substances.

Whenever possible, opt for meatless meals packed with plant-based sources of protein. Good sources of plant-based protein include nuts, seeds, beans, peas, lentils, and whole grains.

 

rebeldietitian.us

rebeldietitian.us