Minerals: Magnesium

August 29th, 2010

Over the past few weeks we’ve been discussing the fat soluble and water soluble vitamins. This week, we’re going toartichoke-2 shift gears and start discussing minerals.

To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Magnesium

Magnesium is found throughout the body, particularly in the bones and teeth.  Magnesium is needed throughout every system in the body over 300 different enzymes use magnesium for biochemical reactions.

What it Does:

  • Gives bones and teeth their structure
  • Needed for relaxation in all muscles
  • Needed for regulating heartbeat
  • Needed for nerve transmission
  • Helps decrease blood pressure

Absorbing and Utilizing Magnesium:

  • Magnesium is best absorbed on an empty stomach or at bedtime.
  • If you are taking calcium supplements make sure to be supplementing with magnesium as well.

Found In:  spinach, swiss chard, arugula, navy beans, pumpkin seeds, artichokes, seaweed and flax seeds just to name a few.

It’s important to mention that toxicity from magnesium is not common. If you suffer from kidney disease then you do need to be careful that you body is eliminating.

If you have any questions regarding which supplements you should or should not be taking feel free to contact us to set up a consultation.  650.224.6886 or 650.207.7727

 

 

 

Picture by: http://www.epicurean.com/articles/images/artichoke.gif

Reference:  The power of nutrient dense food by Patti Weller

Posted in Uncategorized | No Comments »

Minerals: Iron

August 21st, 2010

Over the past few weeks we’ve been beef-recipes1discussing the fat soluble and water soluble vitamins. We’ve now moved on to discussing the minerals.

To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Iron

Iron is found in our bodies mostly in hemoglobin (the iron-containing substance in red blood cells that transports oxygen from the lungs to the rest of the body). Some is also stored in the liver, spleen, and bone marrow.

What it Does:

  • Needed to form hemoglobin which carries oxygen throughout the body
  • Needed by enzymes for protein metabolism
  • Needed to convert beta-carotene to retinol (vitamin A)
  • Beneficial for the respiratory and immune systems
  • Helps prevent cardiovascular disease

Absorbing and Utilizing Iron:

  • Iron from plant foods has a significantly lower absorption rate than iron from animals. It’s best to eat plant and animal sources of iron together.
  • Vitamin C, copper, cobalt, and manganese increase absorption of iron.
  • Adequate hydrochloric acid in the stomach increases absorption of iron. BEWARE OF ANTACIDS!

Found In: clams, oysters, tofu, shrimp, beef, potato skins, peas, lentils, mushrooms

It’s important to mention that iron can produce toxicity in high doses, particularly with the intake of supplements rather than iron rich foods. Therefore, it is best not to supplement with iron unless you know for sure that you have low levels based upon lab testing.

In Health,

Dorothy Lizak

Nutrition & Wellness Specialist

Resource:  The Power of Nutrient Dense Food by Pattie Weller, C.C.N

Photo: Thank you to http://petersmeats.com.au/images/beef-recipes.jpg

Tags: , , ,
Posted in Nutrition Tips, Uncategorized, minerals | No Comments »

Minerals: Copper

August 18th, 2010

raspberryOver the past few weeks we’ve been discussing the fat soluble and water soluble vitamins. This week, we’re going to shift gears and start discussing minerals.

To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Copper

Copper is found throughout the body, particularly in the brain, liver and muscles.  Copper is used to help treat arthritis, carpal tunnel syndrome, fatigue, anemia and allergies.

What it Does: Copper performs many functions throughout the body we will be listing just a few examples

  • Needed to form hemoglobin which carries oxygen throughout the body
  • Helps with respiration
  • Helps to form collagen within the bones
  • Needed to convert the inactive thyroid hormone to the active form
  • Helps with inflammation by regulating histamine levels
  • Lowers cholesterol
  • Anti-diabetic
  • Needed to get iron out of the liver

Absorbing and Utilizing Copper:

  • An adequate intake of protein and fresh veggies is needed to help copper be absorbed in the body.
  • Access manganese and zinc will interfere with the absorption of copper

Found In: beets, pumpkin, flax seeds, green peas, raspberries, mangos, sweet potato, almonds

It’s important to mention that copper can produce toxicity in high doses.  Therefore, it is best not to supplement copper unless you know for sure that you have low levels based upon lab testing.

Another important point to state is that high fructose corn syrup which is found in many products that have a shelf life interferes with the absorption of copper.  Therefore, make sure to read your labels!

 

Resource:  The Power of Nutrient Dense Food by Pattie Weller, C.C.N

 

Picture by: http://www.google.com/imgres?imgurl=http://www.healthyberryblog.com/wp-content/berry/raspberry.jpg&imgrefurl=http://www.healthyberryblog.com/&usg=__ehOKgg7g3wahEA2HGiW6J1jIJ0A=&h=545&w=636&sz=138&hl=en&start=0&sig2=8JB0HY4S__zvpdWQCaGd1w&tbnid=BnohzROcVrRjnM:&tbnh=123&tbnw=152&ei=HxRsTLu3H4KWsgP7r9mfBw&prev=/images%3Fq%3Draspberry%26hl%3Den%26biw%3D1225%26bih%3D571%26gbv%3D2%26tbs%3Disch:1&itbs=1&iact=hc&vpx=263&vpy=97&dur=2047&hovh=208&hovw=243&tx=131&ty=120&oei=HxRsTLu3H4KWsgP7r9mfBw&esq=1&page=1&ndsp=20&ved=1t:429,r:1,s:0

Tags: , , ,
Posted in Nutrition Tips, Weight Managment, minerals, vitamins | No Comments »

Minerals: Calcium

August 8th, 2010

Over the past few weeks we’ve been inside_products_kalediscussing the fat soluble and water soluble vitamins. This week, we’re going to shift gears and start discussing minerals.

To recap lets review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical effect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Calcium

This week we’ll begin by discussing the most abundant mineral in our bodies: calcium. We have about 3 pounds of calcium in our bodies. About 99% is found in our bones while the other 1% is found in other tissue and blood.

What it Does:

  • Significant part of the structure of bones and teeth
  • Needed for contraction of all muscles, including the heart
  • Needed for regular heart beat
  • Needed for nerve transmission
  • Nedded for cell division
  • Needed to clot the blood
  • Helps reduce cholesterol
  • Helps prevent formation of plaques on blood vessel walls
  • Helps reduce blood pressure

Absorbing and Utilizing Calcium:

  • Need an adequate amount of vitamin D, A and C and magnesium
  • adequate hydrochloric acid
  • High stress, gastrointestinal problems, excess salt and excess sugar all negatively impact calcium absorption and utilization.

Found In: tofu, yogurt, milk, cheese, turnip greens, kale, cabbage, salmon, cactus, oranges

It’s important to mention that the majority of the world’s population has an intolerance to milk and/or milk products. As with any food intolerance or allergy, it’s critical to avoid these food items, otherwise this can lead to a breakdown in the protective mucosal lining in your intestine which can cause inflammation, pain, bloating, cramps which will lead to hormone imbalances and a slew of other unwanted symptoms.

The good new is that you can still get a good amount of calcium from non dairy food items (including those listed above). For those of you in the San Francisco area, join us for our upcoming seminar “You Are What You Eat” to learn more about the connection between food and health at Core Pilates in San Francisco Saturday 8/14/2010  at 12:00pm. You can also give us a call to discuss your symptoms or health needs.

Dorothy Lizak

Nutrition & Wellness Specialist

Resource:  The Power of Nutrient Dense Food by Pattie Weller, C.C.N

Picture by: http://www.google.com/imgres?imgurl=http://www.skrewtips.com/img/inside_products_kale.jpg&imgrefurl=http://www.skrewtips.com/2007/09/14/the-green-vegetable-series-kale-part-2/&h=289&w=377&sz=46&tbnid=H_WICGmCtgRJeM:&tbnh=94&tbnw=122&prev=/images%3Fq%3Dkale&usg=__NZ_5Rtuqo8N5rJh-SfVWq3yt1r4=&sa=X&ei=31VfTJaVLor0tgOG1Z1J&ved=0CDgQ9QEwAw

Tags: , , , , , ,
Posted in Nutrition Tips, minerals | No Comments »

Vitamin C - a water soluble vitamin

July 31st, 2010
We have been discussing over the past few weeks the fat soluble vitamins.  Last week we started topeppers2 discuss Vitamin B - a water soluble vitamin and this week we will be continuing with the water soluble vitamins.  Before we begin to discuss Vitamin C let’s discuss what a water soluble vitamin is:  A water soluble vitamin is the “watery” part of any animal or plant.  Water soluble vitamins can be stored in the body, however it is difficult to overdose on water soluble vitamins because the body can discrete what it does not need and therefore toxicity is typically not seen.
To recap lets review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.
 Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.
There are many factors that can decrease the absorption of vitamins and minerals they are:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.
This week we will be discussing Vitamin C
What it is:  Vitamin C also called ascorbic acid and is highly supplemented within our diet.
 
What is does:  Vitamin C:

Vitamin C has many functions that include but are not limited to:

Enhances the immune system

Essential for the formation of collagen

Detoxifies lead and other heavy metals from the body

Assists the liver in detoxifying

Increase absorption of Iron

Helps produce thyroid hormone

 

Foods that contain Vitamin C:

There are many foods (too many to list) that contain Vitamin C.  Vitamin C comes primarily from fruits and vegetables.  Here are a few of the more common sources of Vitamin C…

Red peppers

Green peppers

Guava

Yellow Peppers

Strawberries

 Papaya

Grapefruit

 Kiwi

Broccoli

Cauliflower

Kohlrabi

Kale

Cantaloupe

 

Caution!  Large amounts of vitamin C can be lost from cooking. 

Lori Metroka Yu

Nutrition & Wellness Specialist

 

Resource:  The power of nutrient dense food by Pattie Weller, C.C.N

Picture by:  http://www.worldcommunitycookbook.org/season/guide/photos/peppers.jpg

 

 

 

 

 

 

 

 

Tags: , , , ,
Posted in Digestive Health, Nutrition Tips, Prevention information, vitamins | No Comments »

The B Vitamins-Water Soluble Vitamins

July 25th, 2010

Over the past few weeks you’ve learned about the fat soluble vitamins. super-vegetables-e2We skipped Vitamin D, since we already have a a former blog post on the many wonderful benefits of this vitamin (see Vitamin D information to read). This week we’re moving on to the water soluble vitamins.

As a review, lets first discuss the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, the B vitamins and vitamin C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals.  These include: alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing the B Vitamins

What it is:  The B vitamins are water soluble, meaning that they are found in the “watery” parts of plants and animals. The B vitamins are known as the B complex, and are made up of several different vitamins. Because the B vitamins enhance the absorption of one another, it’s important to eat a wide variety of fruits and vegetables to ensure you are getting in all of the B vitamins in your diet. Below is a list of the B Vitamins and a few of their functions (too many to list all!), and some foods that contain the B vitamin listed.

The B Vitamins

B1: Thiamin:

  • Needed for a healthy nervous system
  • Helps prevent cardiac spasms
  • Coenzyme for many biochemical reactions in the body

Found In: pork, sunflower seeds, green peas, okra, asparagus

B2: Riboflavin:

  • Required for Energy Production and metabolism of fats and carbohydrates
  • Needed for normal cell growth
  • Regenerates the body’s own antioxidant

Found in: eggs (both white and yolk), milk, mushrooms, spinach, beet greens

B3 Niacin:

  • Required for energy production and carbohydrate/fat metabolism
  • Regenerates the body’s own antioxidant
  • Helps the body use glucose and protects beta cells in the pancreas
  • Needed for synthesis of sex hormones

Found In: tuna, chicken, salmon, mushrooms, kidney beans, nectarines

B5 Panthothenic Acid:

  • Required for energy production nd metabolism of carbohydrates, fats, and protein
  • Helps prevent aging and wrinkles
  • Strengthens metabolism

Found In: shitake mushrooms, sunflower seeds, cauliflower, broccoli, egg yolks

B6 (collectively called Pyridoxine):

  • Important for health of cardiovascular and immune systems
  • Needed to release glycogen from the liver and muscles to be used by the body as fuel
  • Required for the synthesis of serotonin, a neurotransmitter
  • Needed by 100 different enzymes, each for a different biochemical reaction in the body

Found In: hot chili peppers, red/green peppers, spinach, garlic, bananas


Vitamin B12: Cobalamin

  • Helps prevent cardiovascular disease
  • Activates folate in the body
  • Enhances utilization of carbohydrates, fats and proteins, increasing energy levels

Found In: clams, mussels, crab, salmon, milk


Biotin:

  • Needed for the metabolism of fats and cholesterol
  • Needed for the synthesis of fatty acids
  • Needed for metabolism of fatty acids

Found in: eggs, mushrooms, hazelnuts, carrots, almonds


Choline:

  • Helps the body utilize fat and cholesterol (moving them from the liver)
  • Is converted to acetylcholine in the body, a neurotransmitter that affects muscle control and memory
  • Helps decrease involuntary muscle movement

Found In: eggs, cod, shrimp, broccoli, artichokes


Folate:

  • Needed for the proper growth and development of all cells—critical during pregnancy
  • Helps prevent birth defects
  • Helps protect bone marrow

Found in: asparagus, spinach, squash, collards, broccoli


We hope this information has been helpful and you reap the benefits when adding vitamin B rich foods to your diet. Remember, it’s best to eat a wide variety of fruits and vegetables to ensure you are taking in all of the B Vitamins. If you have more specific questions or concerns please feel free to call us and set up a consultation either in person or over the phone.

Dorothy Lizak

Nutrition & Wellness Specialist

Resource:  The Power of Nutrient Dense Food by Pattie Weller, C.C.N

Picture by:  http://www.cosmeticsurgeryandbeauty.com/content/super-vegetables

Tags: , , , , , , , , ,
Posted in Digestive Health, Hormone Health, Nutrition Tips, Prevention information, Uncategorized, Weight Managment, vitamins | No Comments »

Vitamin K- A fat soluble vitamin

July 18th, 2010

Over the next few weeks we will be discussing Vitamins and Minerals.  We will be discussing one vitamin orspinach mineral at a time discussing what it is, what it does and factors that affect absorption. We will also be giving you a general list of food items that contain the vitamin or mineral that we will be discussing for that week.

Before we begin lets first discuss the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

 Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals they are:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Vitamin K

What it is:  Vitamin K is a fat soluble vitamin.  So what does this mean?  This means that Vitamin K is found in the fat tissue of plants and animals. There are 3 forms of this vitamin.  K1 (Phylloquinone) found in plants, K2 (Menaquinone) produced in our intestines by bacteria and K3 (Menadione) and this is the synthetic form.

What is does:  Vitamin K:

Vitamin K activates blood clotting (used for individuals who bruise easily and for women with heavy menses)

Maintains bone density

May reduce the risk of cardiovascular disease by decreases plaque formation in the blood vessels

Activates proteins that are found in our bone that in turn helps to bring in more calcium to the bones

 

Foods that contain Vitamin K:

There are many foods (too many to list) that contain Vitamin K.  Vitamin K comes primarily from vegetables.  Here are a few of the more common sources of Vitamin K…

Spinach

Kale

Swiss chard

Mustard Greens

Brussels sprouts

Spring Onions

Raw Chives

Cooked Okra

Red Leaf Lettuce

Seaweed

 

Caution!   K3 the synthetic form can cause toxicity if given by injection.  An item that cause decrease absorption of Vit K is HIGH levels of Vit A & E and the mineral such calcium.  Also, antibiotic use can decrease the absorption as well do to the fact that the good bacteria in your intestines become depleted and cannot contribute to Vit K productions.

Lori Metroka Yu

Nutrition & Wellness Specialist

 

Resource:  The power of nutrient dense food by Pattie Weller, C.C.N

Picture by:  http://mindfulnutritionist.files.wordpress.com/2008/08/spinach.jpg

 

Tags: , ,
Posted in Digestive Health, Nutrition Tips, Prevention information, vitamins | 1 Comment »

Vitamin E - A Fat Soluble Vitamin

July 10th, 2010

Over the next few weeks we will be discussing almonds_7947331Vitamins and Minerals.  We will be discussing one vitamin or mineral at a time discussing what it is, what it does and factors that affect absorption. We will also be giving you a general list of food items that contain the vitamin or mineral that we will be discussing for that week.

As a review, lets first discuss the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, the B vitamins and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals.  These include: alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Vitamin E

What it is:  Vitamin E is a fat soluble vitamin, meaning that Vitamin E is found in the fat tissue of plants and animals. This vitamin is a complex of eight different chemicals. Four are called tocopherols (alpha, beta, gamma and delta) and the other four are called tocotrienols (alpha, beta, gamma and delta).

Vitamin E :What it does

  • Is an antioxidant for lipids/fats
  • It has anti-clotting or blood thinning effects
  • It helps keep platelets from clumping together in blood vessels
  • It protects the skin for UV exposure
  • Anti-inflammatory
  • Increases effectiveness of white blood cells and increases resistance to disease
  • Has a protective role for vitamin A in the body

It’s important to have some healthy dietary fat intake when taking vitamin E to allow the body to absorb and utilize this Vitamin. Circumstances that reduce the Vitamin E content in food include cooking, storing, freezing, exposure to air and processing.

Foods That Contain Vitamin E:

There are many foods (too many to list) that contain Vitamin E.  Vitamin E comes primarily from nuts and seeds as well as some vegetables.  Here are a few of the more common sources of Vitamin E.

  • Wheat Germ Oil
  • Sunflower Seeds
  • Hazelnut Oil
  • Spinach
  • Almonds
  • Dandelion Greens
  • Red Peppers
  • Swiss Chard
  • Asparagus
  • Blackberries
  • Hazelnuts/Filbert
  • Kiwi
  • Broccoli

We hope this information has been helpful and you reap the benefits when adding vitamin E rich foods to your diet. If you have more specific questions or concerns please feel free to call us and set up a consultation either in person or over the phone.


Dorothy Lizak

Nutrition & Wellness Specialist


Resource:  The power of nutrient dense food by Pattie Weller, C.C.N

Photo thank you to: http://www.sott.net/image/image/s1/21896/full/almonds_794733.jpg


Tags: , , ,
Posted in Digestive Health, Nutrition Tips, Uncategorized, vitamins | 2 Comments »

Vitamin A- a fat soluble vitamin

July 3rd, 2010

Over the next few weeks we will be discussing Vitamins and Minerals.  We will be discussing one vitamin or mineral atcarrots-vitamin-a1 a time discussing what it is, what it does and factors that affect absorption. We will also be giving you a general list of food items that contain the vitamin or mineral that we will be discussing for that week.

Before we begin lets first discuss the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

 Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals they are:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Vitamin A

What it is:  Vitamin A is a fat soluble vitamin.  So what does this mean?  This means that Vitamin A is found in the fat tissue of plants and animals.  In addition we have the ability to store this vitamin in our own fat tissue.  This can be a bitter sweet situation.  On the good side, we can store Vitamin A in our fat and the body can use it as needed.  However, we can also store too much and risk becoming toxic.  Typically this is not the problem in our society because:  1. we don’t consume enough of healthy fat so that our bodies can store Vitamin A and 2. We have a difficult time absorbing vitamins/minerals because of our poor food choices and poor intestinal health.

What is does:  Vitamin A:

  •  Is an antioxidant, helps with vision, and increases the immune system
  • Is needed for the growth and development in healthy bones, skin, teeth, lungs and intestinal tract. 
  • Is needed for the absorption of Calcium
  • Helps prevent birth defects and has a role in red blood cell production

Factors that decrease Vitamin A absorption are a Vitamin E and or Zinc deficiency, alcohol use and medications like cortisone and Iron.

Foods that contain Vitamin A:

There are many foods (too many to list) that contain Vitamin A.  Vitamin A comes primarily from vegetables.  Here are a few of the more common sources of Vitamin A…are you getting your daily allotment of Vitamin A?

  • Carrots
  • Butternut Squash
  • Sweet Potatoes
  • Spinach
  • Kale
  • Swiss chard
  • Cantaloupe
  • Red Peppers
  • Bok Choy
  • Romaine Lettuce
  • Apricots
  • Orange tomatoes
  • Broccoli
  • Goat Cheese
  • Red Cherries

 Caution! Vitamin A that has been added to milk.  The Vitamin A that is added to milk is Vitamin “A” palmitate and has been shown to increase bone fractures at high doses.

We hope that this has been helpful.  If you have more specific questions or concerns please feel free to call us and set up a consultation either in person or over the phone.  We are here to help you.

 Lori Metroka Yu

Nutrition & Wellness Specialist

 

Resource:  The power of nutrient dense food by Pattie Weller, C.C.N

Picture by: http://www.wuchi.co.uk/pictures/ind467f086b35a07l.jpg

Tags: , , , , , ,
Posted in Digestive Health, Nutrition Tips, Prevention information, Stress, Uncategorized, Weight Managment | 2 Comments »

The Link Between Depression and Digestion

June 27th, 2010

neurotransmitter_homeDepression is highly prevalent in our society, currently affecting approximately 14.8 million people in the US according to the National Institute of Mental Health. Women are diagnosed twice as often as men. The treatment for depression typically involves psychotherapy, medication or both. One class of anti-depressant drugs, called selective serotonin reuptake inhibitors (SSRI’s) are often prescribed to treat depression. SSRI’s work by increasing the extracellular level of serotonin in the brain by inhibiting its reuptake into the presynaptic cell (where it was released from). This increases the level of serotonin available to bind at the postsynaptic receptor. What you may not know is that when serotonin is outside of the cell, it’s broken down at a greater rate. SSRI’s change the location of neurotransmitters but not the amount so the amount of neurotransmitters your body has decreases over time. SSRI’s don’t work if your neurotransmitter levels are too low. It’s common for MD’s to increase the dosage of these SSRI’s until they stop working completely. So the key is to make sure your body has the tools to make more.

Did you know that 90% of serotonin in made in your gut?

So in order for it to be made properly, you need:

1) A healthy intestinal environment.

2) To eat the right nutrients.

3) To identify and reduce causes of stress to your body.

If your diet is comprised of processed food, refined sugar, alcohol, eating carbs by themselves, or if you have hidden food allergies, parasite or other gut dysfunction you are not creating a healthy environment for your body to make this neurotransmitter.

Eating the right nutrients: Your body needs substances such as amino acids, calcium, and vitamins B3 and B6 to synthesize serotonin. Remember, it may not be enough to just add these to your diet if your digestion is impaired (because even if you ingest it, it doesn’t mean it’s getting broken down, absorbed and utilized the way it should). If you experience bloating, gas, anxiety, constipation, diarrhea, pain, numbness/tingling, or other symptoms gut testing would be something to consider.

Lifestyle: Today we live in a fast paced world, subjecting our bodies to an excess amount of stress (which causes the release of the stress hormone cortisol) that it’s not equipped to handle. Cortisol and serotonin have an inverse relationship. The higher your stress and cortisol output, the lower your serotonin levels will be. Remember that stress can be anything from emotional stress to eating too many carbs/sugar causing blood sugar imbalances to going to bed late. Stress is cumulative!

To learn more about improving your health or to test the health of your digestive system, contact us for more information.

In Health,

Dorothy Lizak

Nutrition & Wellness Specialist

Photo: thank you to: http://www.primalbody-primalmind.com/blog/wp-content/uploads/2009/07/neurotransmitter_home.gif

Tags: , , , ,
Posted in Uncategorized | 1 Comment »

« Older Entries