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Cognitive Care Support Mental Health

5 min read

The Benefits of Goal Journaling

The Benefits of Goal Journaling

I’ll be honest, I’m not a huge “New Year’s resolution” goal setter. I tend to get a little too competitive with myself. It’s either go big or go home, black or white, no in between. In the recent years, I have been working on bringing more balance into my life, but this year I didn’t set any major goals for myself besides vowing to bring in more “me time.” Right when I thought I had escaped the resolution craze, I received a gift at work; something called a Greatness Journal. I used to dabble in journaling when I was younger but hadn’t put a pen to paper for my personal pleasure in a long time. Journaling is a great way to get thoughts out of your head and put your ideas into perspective. It’s so easy to get caught up in small distractions throughout the days, weeks, and even years that we often times forget to step back and truly appreciate what we have. I decided to give the journal a try for few days and see if it was something I was interested in. I was surprised, to say the least. It’s now my favorite part of the day.

In the first section of the journal I was immediately greeted with a series of “Self-Awareness Power Questions.” Reluctant at first (what is a power question, anyway?), I slowly scanned over the eight topics: Health & Body, Emotional, Spiritual & Personal Growth, Intimate Relationships, Social & Fun, Family & Friends, Work & Career, Money & Finances, and Community & Giving. As I began reading through some of the questions I quickly started wondering, when was the last time I checked in with myself? The journal took me through many worksheets in the following weeks focusing on values, dreams, goals, and mission statements. Now, I make it a priority to take 15-30 minutes out of my day to grab a hot cup of tea, light a candle, and re-connect with myself through powerful journaling. If you have never journaled before or want to start again, here are my Top Four Tips to get going.

 

#1 Find your creative space

There are no guidelines to what a creative space is supposed to look like. Mine alternates between my front porch (with my cherished cozy blanket), and a little diner I found by my workplace that serves the best locally crafted tea. Find a place that you can clear your head and rid yourself of all distractions. Play some peaceful music, dim the lights, or visit a place that is special to you.

 

#2 Start with the hard questions

Before you set your goals for the year, you should ask yourself questions to determine what areas of your life need some work. Some of the most powerful questions I came across during my journaling experience were: “What baggage do I have that holds me back?” “What is no longer acceptable in my life?” “Do I have healthy fun or is it destructive?” “What lies in the deepest part of my heart still to be expressed?” and “What do I feel passionate about and want to support more openly?” You can’t set goals if you haven’t first thought about what you want to change in your life. I recommend taking a few days to work through these questions rather than a single session.

 

#3 Create a flow chart of your goals

Write your goals in a flow chart addressing the specific reasons you want to meet your goals. How you will feel after you meet them, what mindset do you need to be in, and a few detailed actions you can take every day to be proactive. Being specific, yet realistic about what you want to achieve is key to making your journaling inspiring and not overwhelming. Journaling isn’t meant to be a task, but a process where you write down your inspirations for the day and things that hold you back from reaching your potential. It’s a place for feelings without judgment.

 

#4 Focus on the positives, not the negatives

Training yourself to focus on the positive moments is difficult and takes practice. If you focus on the negative aspects of your day you will soon find that journaling becomes a task and not a time for encouraging reflection. The very first worksheet in my journal was titled, “Forgiveness sets you free.” Here I was encouraged to fill a page full of my negative feelings that hold me back and choose to work on forgiveness moving forward. You shouldn’t ignore your feelings, but choosing to see the best in difficult times and work towards a better you are crucial to reaching your goals. Now it’s time for you to unplug and pick up a pen, your goals aren’t as far away as you think they are.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Uncategorized

5 min read

Genetic Testing – Should You Try It?

Genetic Testing – Should You Try It?

It’s gaining popularity faster than the speed of light, popping up all over the internet and making its way to TV commercials. It sounds like something from a fictional futuristic movie, but as technology continues to advance, so does medical science. Genetic testing is now being offered by numerous suppliers without the need of a doctor. Tests are continually being developed and more than 1,000 tests are being used already. Leading brands you might recognize include, 23 and Me and Ancestry DNA. Genetic testing is used to help individuals make informed decisions regarding their healthcare or family planning. There are a few different types of genetic testing including molecular, chromosomal, and biochemical testing. Testing can be done to screen newborns early in life, diagnose medical conditions, and look for carriers of gene mutations. Just this week the National Institute of Health stated, “Because testing has benefits as well as limitations and risks, the decision about whether to be tested is a personal and complex one.”1 Informed consent should be required before testing is done to ensure that the consumer understands the full extent of the procedure.

 

Although the physical risk for genetic testing is very small (often obtained through a cheek swab or blood draw), there may be emotional consequences. After results are provided to the consumer, feelings of depression, anxiety, anger, or guilt may follow. It may even pose tension between family members or moral conflict to an individual who does not want to offer genetic information to an employer or insurance company to avoid discrimination. Without the proper interpretation of the test results, consumers may be confused or fearful of results they do not understand. It is important to consider consulting a health care provider to review test results if they are difficult to interpret on your own. Be sure to weigh out all of the factors before deciding if you want to be tested. Are you willing to accept results whether good or bad? Do you have a health care provider you trust to discuss results? Will you be open to exploring preventative lifestyle changes?

 

Genetic testing also offers many benefits. It allows individuals to have a small glimpse into the future of their health, granting them time to be proactive. They may be more aware of the importance of monitoring or begin to plan treatment options. For a couple who is concerned about passing on a negative gene to a future child, it may allow them to make an informed decision before trying to conceive. It may also put the consumer in a better financial position, either allowing them time to determine costs of possible future treatments or helping them avoid unnecessary testing. Lastly, negative tests may also provide relief for those who are concerned about a specific result. It is important to remember that there are limitations to genetic testing and finding tests that adhere to Clinical Laboratory Improvement Amendments (CLIA) standards is essential. It is truly incredible how far medical science has advanced and that a looking glass into our future is within reach. Will you take the opportunity and grab it?

 

Sources:

  1. What is genetic testing? National Institute of Health. https://ghr.nlm.nih.gov/primer/testing/genetictesting. Published February 6, 2018. Accessed February 7, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Beauty From the Inside Out

Uncategorized

5 min read

Beauty From the Inside Out

When it comes to beauty, your skin and body are a direct reflection of what you put into it.  While many people think expensive wrinkle creams, botox and even plastic surgery are the answers, there is a more natural approach you

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Food and Nutrition Health and Diet

5 min read

Corn and Grain Fed Beef – Is it Really That Bad?

Corn in a row

Did you know that corn is slowly creeping its way into almost every part of your life? According to the United States Department of Agriculture, corn takes up over 90 million acres across the country. In the United States alone, between 2.2 and 2.9 billion pounds of sweet corn are produced every year.1,2 Corn is used as fuel, adhesives, plastics, insulation, plywood, particle board, sweetener, grits, meal, flour, and oil. Even just between 1970 and 2002, corn consumption more than doubled.3 Corn consumption isn’t just from eating loads of buttered cob, but it can be found in just about every food item including meat products, carbonated beverages, chewing gum, fruit juices, jams, peanut butter, sauces, wine, and food coloring to name a few. Interestingly, the United States Department of Agriculture states that corn accounts for more than 95% of total feed grain production and use.1 Is corn really problematic? Yes, it is. Aside from the nutritional complications corn may pose by making its way into our stomachs every day, it also threatens the well-being of our already struggling meat industry.

 

Corn is a staple in the livestock industry because it is a cheap feed option. For this reason, it is inevitable that the natural diet of livestock changes dramatically when they are forced to revolutionize their diet from natural grazing to a high carbohydrate lifestyle. As animals that naturally feed on grass, when only grain-based feed is available to cattle their digestive system struggles to adjust and eventually breaks down. From a production standpoint, corn is the perfect grain to use because it is cheap and ultimately makes meat more affordable for the average household. A publishing from consumer reports states, “The reason grass-fed beef is pricier has to do with beef producers’ profit margin: It can take a farmer up to a year longer (and an extra year’s worth of food, care, and labor) to get a grass-fed animal to reach slaughter weight than for a conventionally raised one. Grass-fed cattle also tend to be smaller at slaughter, so there’s less meat to sell per head.”4 When meat becomes affordable and demand increases, livestock companies feel the pressure to produce as much meat as they can, as fast as they can.  In order to meet insatiable requests, the meat industry began to cut corners.

 

Unfortunately, farms are no longer what they used to be. No more green pastures and free-roaming cattle that chew on grass all day. When cattle are constantly roaming and feeding on grass, they grow at a slower rate and are naturally leaner. For cattle farmers, a slow-growing cow simply doesn’t keep things moving at a face past. In order to produce larger amounts of beef, cows need to fatten in a shorter amount of time. Feeding cattle grain and confining them to small living quarters to restrict movement is the only way this goal can be achieved. Sadly, this is often how cattle spend their lives; in restricted areas that are not only unethical but also filthy and bacteria-laden, which is a result of too many unclean animals in a small space.

 

When cattle consume high-grain diets in general, they can experience both frothy and free gas bloat which leads to compression of organs, reduced lung function, and death usually results from lack of oxygen to the tissues.5 Acidosis (also called grain overload or grain poisoning) can occur when carbohydrates rapidly ferments and bacteria in the rumen create lactic acid, resulting in slowing of the gut, dehydration, and often death.6 When animals become sick, antibiotics are the treatment of choice and their use in livestock is a growing public health concern. Antibiotics are used in meat production to treat sick animals and prevent illness due to confined spaces that would otherwise breed illness. The Centers for Disease Control state that, “Scientists around the world have provided strong evidence that antibiotic use in food animals can lead to resistant infections in humans.”7

 

By changing your relationship with animal proteins, you can do your best to avoid not only unethical animal treatment but also the use of antibiotics in your food. Before you get excited and fill up your cart with “antibiotic-free” meat, make sure you know exactly what food labels mean. Anybody can throw words on a package, but only some are legally defined. The only term the United States Department of Agriculture regulates is “no antibiotics added.”8 In addition, the USDA Organic green stamp requires that animals are raised without antibiotics and guidelines are set in place so that cattle are outside for the grazing season and aren’t relying solely on corn feed.9 Even though the term “grass fed” isn’t regulated by the USDA, reputable companies will strive to be transparent to their consumers who do the research. Look for “grass-fed” and “pastured” when possible. Lastly, you can reduce the demand for meat by incorporating more plant-based dishes into your weekly routine or adopt “Meatless Mondays”- a great way to educate your family about vegetarian dishes. Instead of centering meals around meat, consider using meat as a topping to plant-based meals on special occasions. You can fight the overuse of antibiotics by making a statement with your purchases. Your health is a priceless asset.

Sources:

  1. Corn and Other Feed Grains. United States Department of Agriculture. https://www.ers.usda.gov/topics/crops/corn/background.aspx. Updated September 14, 2017. Accessed January 10, 2018.
  2. Sweet Corn Production. PennState Extension. https://extension.psu.edu/sweet-corn-production. Updated August 14, 2017. Accessed January 10, 2018.
  3. Corn-Free Diet. UR Medicine Golisano Children’s Hospital. https://www.urmc.rochester.edu/childrens-hospital/nutrition/corn-free.aspx. Accessed January 11, 2018.
  4. Why grass-fed beef costs more. Consumer Reports. https://www.consumerreports.org/cro/magazine/2015/08/why-grass-fed-beef-costs-more/index.htm. Published August 24, 2015. Accessed February 1, 2018.
  5. Ruminal Tympany (Bloat, Hoven). VIVO Pathophysiology Colorado State University. http://www.vivo.colostate.edu/hbooks/pathphys/digestion/herbivores/tympany.html. Accessed January 12, 2018.
  6. Grain overload, acidosis, or gain poisoning in stock. Department of Primary Industries and Regional Development. https://www.agric.wa.gov.au/feeding-nutrition/grain-overload-acidosis-or-grain-poisoning-stock. Accessed February 1, 2018.
  7. Antibiotic Resistance. Centers for Disease Control and Prevention. https://www.cdc.gov/narms/faq.html. Updated November 8, 2017. Accessed January 11, 2018.
  8. Meat and Poultry Labeling Terms. United States Department of Agriculture. https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/meat-and-poultry-labeling-terms/meat-and-poultry-labeling-terms/!ut/p/a1/jZFRb4IwEMc_DY-lx3AG90ZIFmUTZsxm5WUpehSS0pK2jrhPP9wyExed9p569_vn7v5HC8poofhHI7hrtOLy8C_G77CAcTBJIM0nwSPMsrdF_pQkEC3vB2D9D5CFN-ovvBiu6dMbGtyZeTIXtOi4q0mjKk2ZQEe4sj0aS1ml9ZZYXqHbk4pvHLE1ovstSF6ibJSgrEV-UG1Jp3fSmf2xRBya1l4HVrQ4HReCIWZZuBxN0yyEfPQXOOPnD3DZsMERIXX5fbx1rMowGlY3WKFB4-_MkK6d6-yDBx70fe8LrYVEf6NbD85Jam0dZack7dpX9vkcT6F5aVeRjb8Ay-NlYw!!/#17. Updated August 10, 2015. Accessed January 12, 2018.
  9. Organic Livestock Requirements. United States Department of Agriculture. https://www.ams.usda.gov/sites/default/files/media/Organic%20Livestock%20Requirements.pdf. Accessed January 12, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Hair, Skin & Nails

5 min read

Making Sense of Scents – My Fragrance-Free Skin Care Routine

My Fragrance-Free Skin Care Routine

Synthetic fragrance can be found in just about every beauty product, used to make products more appealing and entice us to pull out our wallets. After all, what woman doesn’t want to smell like “Amber Sky” or sweat out “Pure Seduction” (whatever that may be)? However, using synthetic fragrance may come with a price. The fragrance has been associated with skin allergies, breathing difficulties, and even neurotoxicity in mice.1,2,3 The Environmental Working Group rates fragrance as a high toxicity substance.4 Thankfully, with a little research and extra time you can find great products that are fragrance-free. I’ve never been blessed with a great complexion and taking care of my skin has always been a hassle. I’ve tried just about every product out there but have finally nailed down the perfect blend of products that don’t include any irritating fragrance. Here are some of my personal favorites.

 


Acure Facial Cleansing Gel This face cleansing gel has a naturally wonderful and fragrant smell. Made with ingredients such as organic acai, blackberry, and pomegranate, this face wash still provides a refreshing wake-me-up scent. As somebody who has oily skin, I also appreciate a gel cleanser that appeals to all skin types as opposed to a cream. I use this in the morning and the evenings before I go to bed.

 

 

Aztec Secret Indian Healing Clay Made from natural calcium bentonite clay, this product is as earthy as it gets. You can mix this clay with either water or apple cider vinegar (a scent you won’t soon forget). It is a great alternative to harsh acne scrubs. It starts off wet and tightens your skin as it dries, so I always finish off my mask treatment by applying coconut oil afterward to keep my skin from drying out. Whenever my skin needs a little extra attention, I smear on this mask for about ten minutes and wake up to find my blemishes have magically disappeared.

 

Burt’s Bees Eye Makeup Remover Pads These small pads are great for wiping off makeup quickly without having to rinse. I’m not a huge fan of wipe-off products that don’t require rinsing after use, but these pads are made with kiwi fruit water and leave a non-greasy feel. This product is made with 99.5% natural ingredients and has a faint fruity smell.  They even remove waterproof mascara, which isn’t an easy task.

 


Thayers Unscented Witch Hazel Witch hazel is my favorite toner because it doesn’t leave your skin dry when it evaporates, yet keeps oil production at bay. Its alcohol-free formula is infused with aloe, which is what makes this product stand out from your basic drug store brand. If you haven’t tried witch hazel, it can be used for oily, irritated, blemished, inflamed, and burned skin. In other words, it’s pure magic in a bottle.

 

 

Natur Sense Aloe Vera Gel After I wash my face, remove excess eye makeup, and apply toner, I top it off with Natur Sense’s Aloe Gel to lock in hydration. Made from cold-pressed Aloe barbadensis, this product is charcoal filtered for purity and is also food grade. This isn’t like your regular aloe; it has a smooth and thin consistency that makes it perfect for application. A little dab goes a long way, so one bottle will last you a long time. Thankfully, this aloe even has a 2-year shelf life.

 

We encounter synthetic fragrance every day even when we aren’t thinking about it. It’s in the candle burning at the restaurant dinner table, the antibacterial spray at the gym, and in the soap at the car wash. Our exposure to fragrance is inevitable, but we do have a choice of what we put on our body. Your skin is your largest organ, take good care of it!

Sources:

1) Fragrance Allergy in Consumers. The Scientific Committee on Cosmetic Products and Non-Food Products for Consumers. http://ec.europa.eu/health/ph_risk/committees/sccp/documents/out98_en.pdf. Published December 1999. Accessed February 2, 2018.
2) Kumar P, Caradonna-graham VM, Gupta S, Cai X, Rao PN, Thompson J. Inhalation challenge effects of perfume scent strips in patients with asthma. Ann Allergy Asthma Immunol. 1995;75(5):429-33.

3) Anderson RC, Anderson JH. Acute toxic effects of fragrance products. Arch Environ Health. 1998;53(2):138-46.

4) Fragrance. EWGs Skin Deep Cosmetic Database. https://www.ewg.org/skindeep/ingredient/702512/FRAGRANCE/#.WnTpQGaZPq2. Accessed February 2, 2018.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article

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Immunity

5 min read

What You Need to Know About Antibiotic Resistance

According to the World Health Organization, antibiotic resistance is one of the largest global health threats. Antibiotic resistance is increasingly rising in all parts of the world and poses a risk to both humans and animals. The result of antibiotic resistance includes higher medical costs, prolonged hospital stays, and increased mortality.1 The Centers for Disease Control and Prevention (CDC) states, “Antibiotic/Antimicrobial resistance is the ability of microbes to resist the effects of drugs – that is, the germs are not killed, and their growth is not stopped.”2 In other words, over time microbes can grow resilient to antibiotics. What is more frightening; antibiotic resistance can spread, regardless of your use of antibiotics.

Used to treat bacterial infections, antibiotics are responsible for both minor illnesses and saving lives. The first antibiotic, penicillin, was discovered in 1928.3 Now, numerous antibiotics are relied on every day to treat anything from urinary tract infections to fatal sepsis. Antibiotics work in different ways to combat bacteria. They can block the process of bacteria building cell walls, block bacteria from building proteins, and break DNA strands.4 Every year in the United States more than 266 million prescriptions for antibiotics are written. The CDC states that studies show approximately 30% of these antibiotics are not needed. Even more, 50% of antibiotics prescribed for acute respiratory infections are not needed, and 50% of patients are not prescribed the recommended antibiotic for their ailment.2 Antibiotic resistance starts when a large number of bacteria are present, and only a few are drug resistant. Antibiotics kill both the harmful and beneficial bacteria, which destroys the infectious bacteria but also places the body at risk by destroying protective bacteria. When the drug-resistant bacteria are left behind, they can multiply and can negatively impact other bacteria, causing more drug resistance.5

Antibiotic resistance isn’t just a nerve-racking theory, but a reality. It is estimated that at least 2,049,442 illness and 23,000 deaths have occurred from antibiotic illness in the United States alone.2 Lauri Hicks, Director of the Office of Antibiotic Stewardship from the CDC states, “It’s imperative that patients receive the right dose of the right antibiotic, for the right amount of time and only when necessary. When antibiotics are inappropriately prescribed and used, we jeopardize the health of patients and we jeopardize the effectiveness of the antibiotics available to fight serious infections.”3 Antibiotic resistance doesn’t just impact the individual taking antibiotics, but can spread in multiple ways. Antibiotic resistance can first begin in the gut of either a human or an animal. In animals, the drug-resistant bacteria can transfer on the meat from animals and potentially spread to humans if not prepared with caution. In addition, fertilizer or water that has fecal matter can be transferred to crops and then consumed by humans. Humans can also spread resistant bacteria through healthcare facilities such as hospitals on surfaces or by direct contact.4

Thankfully, you can do your best to prevent the spread of resistance by first avoiding infections and then carefully discussing treatment options with your doctor. Keeping a strong immune system is vital to the prevention of communicable diseases and infections. The CDC recommends keeping up to date on immunizations, safely preparing food, washing hands thoroughly, using antibiotics correctly and only using them when it is necessary.5 You can boost your immune system by eating a diet high in whole foods with a focus on fruits and vegetables.When possible, purchase antibiotic-free meat as well. Certain herbs and supplements are used to support immune health such as astragalus, probiotics, and vitamin C. As always, discuss proper treatment and concerns with your primary care physician.

 

Sources:

  1. Antibiotic resistance. World Health Organization. http://www.who.int/mediacentre/factsheets/antibiotic-resistance/en/. Updated November 2017. Accessed January 25, 2018.
  2. Get Smart About Antibiotics Week 2016. Centers for Disease Control and Prevention. https://www.cdc.gov/media/dpk/antibiotic-resistance/antibiotics-week-2016/dpk-antibiotics-week-2016.html. Updated November 14, 2016. Accessed January 25, 2018.
  3. Discovery and Development of Penicillin. American Chemical Society. https://www.acs.org/content/acs/en/education/whatischemistry/landmarks/flemingpenicillin.html. Accessed January 25, 2018.
  4. What is an Antibiotic? University of Utah. http://learn.genetics.utah.edu/content/microbiome/antibiotics/. Accessed January 25, 2018.
  5. About Antimicrobial Resistance. Centers for Disease Control and Prevention. https://www.cdc.gov/drugresistance/about.html. Accessed January 25, 2018.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Uncategorized

5 min read

Nutritionist Spotlight – Leah Keeney

Leah Keeney

Bachelor Food Science and Nutrition

 

When did you know you wanted to study nutrition?
“When I was little I was always in the kitchen baking and making my own food experiments with substitutions. It wasn’t until high school when I started wondering why there weren’t healthier alternatives and substitutions in baked goods. I then started experimenting with healthy fat alternatives in baked goods, wrote a research article and won a college scholarship with it!”

 

What was your favorite course during your nutrition studies and why?
“My favorite course was Nutrition Education. We got to be creative in developing nutrition lesson plans. These lesson plans ranged from teaching yoga classes to food prep with children. We also went to the local food bank and did food demos to the community.”

 

What was one academic accomplishment you are proud of?

“I was on the Deans List the last 2 years of college.”

 

If you could expand your expertise on one topic, what would it be?

“I would love to learn more on herbal and homeopathic medicines.”

 

Even nutritionists love junk food – what is your guilty pleasure?
“Ice Cream! And wine?”

 

What do you like to do in your free time?
“Snuggle with my dog, Sherman.”

 

What is the scariest thing you have ever done?

“Tackled a bank robber.” *Winks sarcastically*

 

What is the coolest thing you are ever done?

“Traveled through Italy, French Riviera and Spain!”

 

What motto do you live by?
“I try and take life day-by-day and not worry too much about the future.”

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Beauty From the Inside Out

Uncategorized

5 min read

Beauty From the Inside Out

When it comes to beauty, your skin and body are a direct reflection of what you put into it.  While many people think expensive wrinkle creams, botox and even plastic surgery are the answers, there is a more natural approach you

Read more

Find out what supplements are right for you

Take the assessment

Food and Nutrition Health and Diet

5 min read

The Wonderful World of Mushrooms

The Wonderful World of Mushrooms

Spore some mushrooms on me (in the name of love). 

Behold, the (edible) mushroom. It’s in your supermarkets. It’s the fungi at parties. It’s the friendly-looking specimen you find in the woods that—after correctly identifying it and confirming your findings with a qualified expert—is as friendly and eatable as it looks. Just for fun, consider these random facts about mushrooms:

Did you know that the portabello, crimini, and champignon/white button mushrooms are varying sizes of the same species of mushroom?

Did you know that there is a species of mushroom known as the giant puffball, which is literally a giant, white mushroom ball that can be sliced into delicious, savory thick-cut mushroom steaks?

Did you know that we are more strongly related to mushrooms and other fungi than plants?

And that’s not all, folks! Besides coming with an almanac of cool facts, mushrooms can add a healthy, nutrient-packed boost to our diet. Low sodium, low fat, low cholesterol, and low calorie, mushrooms are a powerhouse when it comes to healthy eating. Here’s some more reasons why:

They’re nutritious!

There’s a reason that mushrooms are considered an excellent meat substitute for vegan and vegetarian diets. Not only are they a good source of protein, mushrooms (especially shitake and oyster mushrooms, to name a few) typically feature a generous amount of B complex vitamins, copper, and potassium. 100 grams of shiitake and maitake mushrooms can provide up to 10% of your daily fiber needs. (1) Mushrooms are also a source of selenium, which is important for DNA replication and immunity, and pantothenic acid, which helps maintain hormones and metabolic function. On top of that, mushrooms contain small amounts of vitamin D that can be increased dramatically by drying them in sunlight. (2) (3) (4)

They’re delicious!

Along with soy, cheese, meat, and seaweed, mushrooms are full of glutamic acids, which we perceive as the meaty, savory taste known as umami. But with mushrooms, it gets even better. Mushrooms have  compounds that can combat inflammation, and their soft, spongy texture can easily soak up juices, spices, and oils, turning even the smallest enoki mushroom into a nutritious flavor bomb. (2) In fact, due to a tough protein called chitin in mushroom cell walls, it is recommended to cook mushrooms before you eat them, even though many species are still edible and delicious raw. (5)

(Glu)can they help your blood levels? You beta!  

A type of fiber found in mushroom cell walls, beta-glucans have been widely studied for their biochemical properties. Studies have shown that beta-glucans have anti-inflammatory activity and can help manage cholesterol levels and glucose levels. (2)

They keep you on your toes!

Cordyceps are a parasitic fungus that grows on the backs of caterpillars, which is not so great for the caterpillars, but great for us. This is because Cordyceps’ bioactive compounds have generated a lot of excitement for their possible ability to support our lungs, liver, kidneys, and aging process.  In fact, recent studies point to their potential to combat fatigue and subsequently improve endurance, making Cordyceps a fungal superstar worth including in your supplementation. (6)

(And for those of you who are squeamish at the thought of murderous caterpillar fungus, methods have been developed to grow Cordyceps on much kinder alternatives like agar jelly or a sterile liquid medium. The Vitamin Packs Cordyceps, for example, is grown in a cGMP certified facility in the U.S. and tested for purity so you can safely and guiltlessly consume it.) (7)

They’re EVERYWHERE.

If you’re surrounded by lush, dark forests and you want to get up close to nature, or you just want a fun(gal) exercise activity, hunt mushrooms! Mushroom hunting, or “mushrooming,” is a popular activity around the world. Families, travelers, and rare mushroom hunters around the world traverse throughout the woods in search of wild edible mushrooms, and may take home treasures worth thousands of dollars. For reference, one pound of wild matsutake mushrooms can cost around $1000 per pound. However, be careful—not all mushrooms are safe or edible. Should you decide to go mushrooming, consult local mushrooming experts, books, or mycology societies to make sure the ones you harvest won’t harm you.

Versatile and full of variety, mushrooms are an excellent staple to a healthy diet. And while you may not burn calories eating lots of mushrooms, chasing down that priceless porcini or costly chanterelle can serve as excellent cardio. So button up, because the wonderful world of edible mushrooms always has room for one more fun-guest.

References:

  1. Cheung, Peter C. K. “Mushrooms as Functional Foods.” Mushrooms as Functional Foods, John Wiley & Sons, Inc., 2009, doi:10.1002/9780470367285.
  2. Cheung, Peter C. K. “The Nutritional and Health Benefits of Mushrooms.” Nutrition Bulletin, vol. 35, 2010, pp. 292–99, doi:10.1111/j.1467-3010.2010.01859.x.
  3. Haytowitz, D. B. Vitamin D in Mushrooms. 2009, p. 20705.
  4. Rangel-Castro, J.Ignacio, et al. “The Ergocalciferol Content of Dried Pigmented and Albino Cantharellus Cibarius Fruit Bodies.” Mycological Research, vol. 106, no. 1, 2002, pp. 70–73, doi:10.1017/S0953756201005299.
  5. Dikeman, Cheryl L., et al. “Effects of Stage of Maturity and Cooking on the Chemical Composition of Select Mushroom Varieties.” Journal of Agricultural and Food Chemistry, vol. 53, no. 4, 2005, pp. 1130–38, doi:10.1021/jf048541l.
  6. Nagata, Arika, et al. “Supplemental Anti-Fatigue Effects of Cordyceps Sinesis Tochu-Kaso Extract Powder during Three Stepwise Exercise of Human.” Jpn. J. Phys. Fitness Sports Med., 2006, pp. S145–52, doi:10.7600/jspfsm.55.S145.
  7. Martel, Jan, et al. “Myths and Realities Surrounding the Mysterious Caterpillar Fungus.” Trends in Biotechnology, vol. 35, no. 11, 2017, pp. 1017–21, doi:10.1016/j.tibtech.2017.06.011.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Nutritionist Spotlight – Christina Bletko

Nutritionist Spotlight – Christina Bletko

Christina Bletko

Bachelor of Science in Nutrition

 

When did you know you wanted to study nutrition?

“I decided to study nutrition when I was rambling on to Dan (my now husband), about how much soy was in the American food supply and that it had the potential to interfere with my thyroid function (since I have Hashimotos). At that point, he looked at me and said, ‘Why don’t you go to school for that since you really seem to like it?’ Like a light bulb being turned on my path became clear and I decided to change my major from Computer Science to Nutrition.”

 

What was your favorite course during your nutrition studies and why?

“Herbal Medicine Making (not technically Nutrition).”

 

What was one academic accomplishment you are proud of?

“Not quitting school because it was taking so long.”

 

If you could expand your expertise on one topic, what would it be?

“Just one? No can do. Exercise science, herbal medicine, mental health, mycology, autoimmunity, gut health, Chinese medicine and so much more.”

 

Even nutritionists love junk food – what is your guilty pleasure?

“Chocolate! And Nachos and Gin!”

 

What do you like to do in your free time?

“I enjoy hiking, CrossFit, Zumba, yoga, gardening and running. I like trying new things whether it be a new restaurant with a friend or traveling with my love. I also like to write and read!”

 

What is the scariest thing you have ever done?

“Skydiving!”

 

What is the coolest thing you have ever done?

“Stood one foot away from lava. With the soles of my shoes steaming!”

 

What motto do you live by?

“Just do it and it’s not what happens to you, it’s how you handle it.”

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Why Is the Scale Kicking You When You’re Down?

Why Is the Scale Kicking You When You’re Down?

Did you know there is a ranking system associated with life stressors? It’s called the Life Change Index Scale and ranks life events by how heavily they impact your mental well-being. High scores are even predictors of future illness. Events on the low end of the scale include minor violations of the law, approaching of Christmas, changes in social activities, or changes in sleeping habits. On the high end of the scale are events such as financial changes, marriage, personal injury or illness, divorce, and death of a loved one or close family member.1 If you have been experiencing a lot of change lately, your body may be anything but supportive. The body was designed to kick into survival mode during times of stress but it doesn’t always make us feel the best. We all are aware that stressful events can lead us to consume more food as a coping mechanism, but is there a biochemical shift in our bodies that actually makes us pack on the pounds?

 

According to a study published in 2017, cortisol (the stress hormone) was found to be associated with markers of adiposity and obesity over time. The author writes, “…results provide consistent evidence that long-term exposure to elevated levels of cortisol over several months is associated with higher levels of adiposity.”2 Cortisol is a hormone that is produce by the adrenal glands, located just above the kidneys. If you have ever heard the loosely-used term “adrenal fatigue”, you may already be familiar with the negative effects of chronic exposure to stressful situations. The enzyme that is used to convert cortisone to cortisol is located in fat tissues. Studies also show that visceral fat (abdominal fat) contains more of these enzymes than subcutaneous fat cells.3 In other words, cortisol is more likely to affect the area around your stomach. This isn’t a new idea; a study in 1994 even pointed out that there is an association between abdominal fat distribution and uncontrollable stress.4

 

As obesity trends are on the rise, efforts to combat weight gain are increasingly important to health care providers and mental health is becoming a popular topic of interest. If you see the number on the scale going up, or seem to be having a hard time losing weight even with effort, it may be time to consider if you are in a healthy mind space. Take a day to reflect on your emotions and listen carefully to the subconscious thoughts that pass through your mind. Are you overwhelmed with feelings of hopelessness or feeling like you are at your breaking point? Are your thoughts more negative than positive? Great stress reducers include deep breathing exercises, yoga, taking a walk, listening to peaceful music, or anything that helps you wind down. You may benefit from seeing a therapist or trying herbal remedies such as ashwagandha, rhodiola, chamomile, or passionflower. As Josiah Gilbert once said, “Calmness is the cradle of power.”

Sources:

  1. Life Change Index Scale (The Stress Test). Dartmouth College. https://www.dartmouth.edu/~eap/library/lifechangestresstest.pdf. Accessed January 23, 2018.
  2. Jackson, S. E., Kirschbaum, C. and Steptoe, A. (2017), Hair cortisol and adiposity in a population-based sample of 2,527 men and women aged 54 to 87 years. Obesity. 25: 539–544. doi: 10.1002/oby.21733
  3. Maglione-Garves C, Kravitz L, Schneider S. Cortisol Connection: Tips on Managing Stress University of New Mexico. http://www.unm.edu/~lkravitz/Article%20folder/stresscortisol.html. Accessed January 23, 2018.
  4. Moyer AE, Rodin J, Grilo CM, Cummings N, Larson LM, Rebuffé-scrive M. Stress-induced cortisol response and fat distribution in women. Obes Res. 1994;2(3):255-62.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Nutritionist Spotlight – Courtney Jackson

Courtney Jackson

Bachelor of Science in Nutrition, Master of Public Health in Nutrition, Certified Washington State Nutritionist

 

When did you know you wanted to study nutrition?

“I was intrigued with nutrition at a young age. As a child, I experienced complications with my health. My mother began to search for answers and found herself focusing on the importance of diet and chemical use in health and beauty products. Without her, I may not be where I am today. I soon began to notice that food especially made a noticeable impact on my mood. The older I got, the more passionate I became about healing the body with diet. One of the first nutrition books I ever read was Patient, Heal Thyself by Jordan Rubin.”

 

What was your favorite course during your nutrition studies and why?

“My favorite course was called Whole Foods Production. We learned how food is really processed. Looking back, what I thought I knew about the food industry before taking this course ended up being hardy anything compared to what I learned at the end. Specifically, I will never forget how shocked I was when I found out more about the corn and meat industry.”

 

What was one academic accomplishment you are proud of?

I was the second youngest to graduate within my whole universities’ class of 2015. I was pretty excited, I had worked hard through many summers and half of high school!

 

If you could expand your expertise on one topic, what would it be?

“Anything cancer and food related. I ever had the opportunity to study diet and oncology in a clinical trial, I would be first in line!”

 

Even nutritionists love junk food – what is your guilty pleasure?

“Easy, anything sweet. I don’t discriminate.”

 

What do you like to do in your free time?

“In my free time, I love to do just about anything with my husband and fur baby. I am really passionate about hiking and being outside! This past summer I had the pleasure of competing in the Washington Trail Association’s annual Hike-a-Thon.”

 

What is the scariest thing you have ever done?

“I’m not an adrenaline junkie at all, so anything that involves adrenaline is on my ‘I’ll pass’ list.”

 

What is the coolest thing you are ever done?

“I traveled to Iceland once and hiked Reykjadalur Valley. At the end of the hike you discover a hot river! The mountains were snow-covered and my husband and I had the whole river to ourselves. It was freezing outside, but the water was nice and toasty.”

 

What motto do you live by?

“I don’t really have a moto, but I do believe that we only get one chance to live and have fun. I try my best not to say, ‘one day’, and make it happen when I can. I want to grow old and look back on the fun memories I made.”

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Nutritionist Spotlight – Karina Churchill

Nutritionist Spotlight – Karina Churchill

Karina Churchill

Bachelor of Science in Nutrition

 

When did you know you wanted to study nutrition?

“I hopped around with different sciences I thought I wanted to end up in from a fairly early age: Archeology and Genetics. As I got older, my health wasn’t the best, [I had] a lot of digestive problems, food and environmental allergies, and realized diet was really key for my health. I heard about Bastyr University from a friend in another program and that really sealed the deal. I think with all the tasty-but-horrible-for-you foods out there, there will always be a need for guidance.”

 

What was your favorite course during your nutrition studies and why?

“There was actually two that I really loved. First was a culinary course based around cooking for disease states. We learned how to treat food like medicine to support everything from colds and immunity to food that can support mental wellness, such as Chicken Mirabella…one of my faves to make. Learning how food isn’t just fuel is an essential part of being a nutritionist. The other class that I think everyone in the medical field needs to take was about obesity and obesity related diseases. I think a lot of the medical community is quick to call obesity the cause and not an effect of disease states. It isn’t just a ‘calorie in and calories out’ game like they always say in popular media and diet books. There are genetics, genetic defects, hormones, and even gut biota that play a huge role in homeostatic balance of the body. Put any one system out of balance and see it across all of them. Understanding that is a first step into truly seeing the full picture of who you are trying to help.”

 

What was one academic accomplishment you are proud of?

“Part of my degree program included a community related externship. I had the pleasure of volunteering at HopeLink foodbank. They gleaned from the surrounding community for products. Local farms provide fresh fruits and vegetables, surrounding grocery stores gave donations, and even Panera Bread made sure they didn’t waste products and could give back to their community. I helped to create a program that took away some of the fear of vegetables. I was the ‘veggie pusher’ and got people to try things they wouldn’t normally try. It is amazing how many people don’t eat free healthy vegetables because they don’t know how to use them. I would look in their carts and tell them how to add in something to what they already had. I would say, ‘Oh, I see you like pasta… did you know you can add fresh veggies to that box meal?’ Seeing people week after week, building relationships with them, and having them come back saying ‘I tried your suggestion and it was good’, felt like an accomplishment that I could be proud of.”

 

If you could expand your expertise on one topic, what would it be?

“I really think that nutrition has so much prevention potential. From things people know are related to diet and exercise, to other disease states that can be avoided or lessened from getting the right nutrients. I, like many people I’m sure, have really been affected by cancer in my family and close family friends. Whether it is prevention or helping people who are going through treatment, nutrition is key. I would love to see myself really making a difference with people who think they don’t have a way to help themselves with something as simple as food.”

 

Even nutritionists love junk food – what is your guilty pleasure?

“I think the rule of 80/20 applies here. I choose not to say anything is ‘bad’ or ‘forbidden’ because that only creates over eating. That being said… I do love me a good quality, rich, super sexy chocolate cake.”

 

What do you like to do in your free time?

“I recharge with family time and love to cook and feed people. Just taking care of people in general gives me joy. Best nights are a shared meal and laughter with some sort of board or card game. In perfect spring days, cool mornings of summer, early fall … I couldn’t be happier than out hiking in the beautiful Washington forests. My secondary ‘happy’ is anything involving being in water. Family time by the pool, vacation to the sound or ocean, hike ending near a lake I can jump in, or camping by a river. All are 100% true bliss for me!”

 

What is the scariest thing you have ever done?

“Indoor skydiving. Worst best ever.”

 

What is the coolest thing you are ever done?

“Indoor skydiving. Worst best ever haha!”

 

If you weren’t a nutritionist, what else would you be doing?

“Mycologist. I think mushrooms and forests hold a lot of potential for the future. Paul Stamet is doing amazing work for the future with his mushroom research. Not just for health of humans but bee health and environmental health… and I mean… my second joy is all of the outdoor time.”

 

What motto do you live by?

“Do it anyway! We all make excuses and life can often get in the way of progress, so just go ahead and make the excuses…then do it anyway.”

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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The Folate and Autism Debate – Research Dives In

Autism is a popular topic of interest, especially as cases are on the rise and the media is focusing in on new and upcoming research. Then, in 2016 researchers at Johns Hopkins stated that too much folate is associated with autism. A publishing on John Hopkins Hub states, “Women who plan on becoming pregnant are told they need enough of the nutrient folate to ensure proper neurodevelopment of their babies, but new research from Johns Hopkins suggests there could be serious risks in having far too much of the same nutrient.”1 Their findings showed that mothers who have very high levels of folate right after giving birth (more than four times the adequate amount), may have twice the chance of birthing a child who develops autism. The same goes for vitamin B12; very high levels may triple the risk of autism development. If both levels are high, the risk can increase by 17.6 times, scary statistics for any mother now questioning the use of prenatal supplements.

 

A publishing from Oregon State University shot back at John Hopkins stating, “…researchers at Johns Hopkins Bloomberg School of Public Health shared some interesting, yet unpublished and non peer-reviewed research at the International Meeting for Autism Research.”2 Linus Pauling Institute Principal Investigator Emily Ho, Ph.D. states, “…when headlines such as ‘Folic Acid May Increase Autism Risk’ splashed across newspapers and television screens, it was a blow to the progress that has been made in this area, and if not addressed quickly, could lead to hundreds if not thousands of babies born with serious, preventable birth defects…The data does not say that folic acid supplements cause, or even may cause, autism.” She then states that data currently available actually shows the opposite is true, and folate supplementation is associated with a decreased risk of autism.

 

Now, this past week a study was released in JAMA Psychiatry that aimed to explore associations between folic acid and multivitamin supplementation before and during pregnancy and its risks of autism spectrum disorder in children. The study involved 45,300 Israeli children and after years of follow-up, 572 (1.3%) were diagnosed with autism spectrum disorder. The results were interesting to say the least. Exposure to folic acid and/or multivitamin use before pregnancy was statistically significantly associated with a lower risk of autism spectrum disorder compared to those who were not exposed. The same results were found for those using folic acid and/or multivitamin during pregnancy as well.3 The authors conclude that more research needs to be conducted before a firm association can be drawn. There are always risks associated with too little or too much of one good thing. The National Institutes of Health Office of Dietary Supplements recommends 400 mcg per day pre-pregnancy, 600 mcg per day during pregnancy, and 500 mcg per day during lactation.4 It is important to remember that optimal nutrition is found in a balance, and not in extremes.

 

Sources:

  1. Desmon S. Too much folate in pregnant women increases autism risk, study suggests. Johns Hopkins University. https://hub.jhu.edu/2016/05/12/too-much-folate-pregnant-autism/. Published May 12, 2016. Accessed January 5, 2018.
  2. Glausser A. Why Headlines Linking Folic Acid to Autism Are Misleading. Oregon State University. http://blogs.oregonstate.edu/linuspaulinginstitute/2016/05/17/folic-acid-folate-autism-pregnancy/. Published May 17, 2016. Accessed January 5, 2018.
  3. Levine SZ, Kodesh A, Viktorin A, et al. Association of Maternal Use of Folic Acid and Multivitamin Supplements in the Periods Before and During Pregnancy With the Risk of Autism Spectrum Disorder in Offspring. JAMA Psychiatry. 2018;
  4. National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. Updated April 20, 2016. Accessed December 8, 2017.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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I Scream, You Scream, We All Scream for…Bacteria?

Have you ever seen the hit show, Monsters Inside Me? It’s one of those shows that you hate to watch but can’t seem to look away. Person after person tell their horrifying stories of odd bacterial infections amongst other things. When people think of bacteria they usually get a little squeamish. We are constantly taking precautions to avoid bacteria that we probably don’t even think about. We wash our hands after using the bathroom, wipe down our kitchen counters, and avoid raw meat. It hasn’t been until recently that “good” bacteria have been making their debut. Healthy bacteria-laden foods have been a top 2017 trend and will most likely be a top trend of 2018 as well. Unlike bad bacteria, they deserve a little attention! Sound gross? Surprise! If you are a yogurt-lover, you have already joined the good bacteria bandwagon. Ready to branch out and try some new buggy food items? We’ve got ‘em for you here.

 

Kefir – Kefir is a fermented drink made from milk. The fermentation process is completed by using kefir grains – named after a polysaccharide matrix called kefiran – to produce a thickened milky product with a similar consistency of yogurt. Kefir is consumed all over the world and is thought to be beneficial to health, similar to many other probiotic food items. It has been associated with antibacterial and antifungal properties.1 This drink comes in many different flavors and is a great introduction to fermented foods.

 

Kombucha – You may already be aware of this popular drink that is finding its way into grocery store shelves next to more commonly known beverages. Not only can you find kombucha in stores, but it can also be made at home using a careful method. Kombucha is popular for its fizzy taste and also appeals to tea-lovers. It is said that this probiotic drink dates back to 220 B.C. Food Source Information from Colorado State University states, “The health benefits of kombucha still need more research, but animal studies show it has bioactive components that display antioxidant, detoxifying and antimicrobial properties that may contribute to claims that kombucha plays a role in overall immune health, mental health, and cancer and cardiovascular disease prevention.”2

 

Sauerkraut – Sauerkraut is an old form of cabbage preservation. It has traces as far back as the 4th century B.C. This fermented food contains lactic acid, vitamins A, B, C, and K, as well as minerals. Even Hippocrates wrote about sauerkraut describing it as a health food and a medicinal remedy.3 Unlike kombucha, making sauerkraut doesn’t require a starter culture. The lactic acid bacteria it contains has shown to have numerous health benefits. Lactic acid bacteria may improve diarrhea, constipation, irritable bowel syndrome, some infections, and immune function.4 More research is needed to determine exactly how much lactic acid bacteria is in sauerkraut to improve health, but nonetheless, sauerkraut is full of beneficial dietary macro and micro nutrients.

 

Miso – Fermented soy bean paste, also called miso, is a commonly used in Japan. It is a mixture of soybeans with rice, and wheat or oats. Used as bouillon and meat stocks, this pro-bacteria food has been associated with reducing fatigue, improving digestion, decreasing cholesterol, decreasing blood pressure, and protecting against gastric ulcers.5 In addition, miso has also been associated with protection against radiation. This was first noted in 1945 by Dr. Akizuki when he and 20 other workers were nearby during an atomic bomb attack in Nagasaki. Dr. Akizuki noticed that he and the other workers did not suffer from radiation disease. Although cause doesn’t equal correlation, Akizuki attributed his protection to daily consumption of wakame miso soup. Because of this, many Europeans consumed miso soup as an attempt to prevent damage from the Chernobyl meltdown. Akizuki is considered one of the first to praise miso for its health benefits.5

Incorporating healthy bacteria into your diet is a great way to support your gut health. Eating new and unique foods is always a challenge. Keep an open mind…and just don’t think about the little, moving, microscopic creatures you are about to eat.

 

Sources

 

  1. Lopitz-otsoa F, Rementeria A, Elguezabal N, Garaizar J. Kefir: a symbiotic yeasts-bacteria community with alleged healthy capabilities. Rev Iberoam Micol. 2006;23(2):67-74.
  2. Underthun K, Dekevich D. Kombucha. Colorado State University. http://fsi.colostate.edu/kombucha/. Accessed January 4th, 2018.
  3. Raak C, Ostermann T, Boehm K, Molsberger F. Regular Consumption of Sauerkraut and Its Effect on Human Health: A Bibliometric Analysis. Global Advances in Health and Medicine. 2014;3(6):12-18. doi:10.7453/gahmj.2014.038.
  4. II RO, Corbin A, Scott B. Sauerkraut: A Probiotic Superfood. Functional Foods in Health and Disease. 2016;6:536-543.
  5. WATANABE H. Beneficial Biological Effects of Miso with Reference to Radiation Injury, Cancer and Hypertension. Journal of Toxicologic Pathology. 2013;26:91-103.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

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Introducing – Vitamin Pack’s Foundational Multi!

Introducing – Vitamin Pack’s Foundational Multi!

Do you hear that? The angels from Heaven are singing, the earth itself is rumbling, the clouds are parting to reveal…our very own Foundational Multi! We did it, we have achieved greatness! We took matters into our own hands and curated our very own multivitamin. We wanted to up our game and source only the absolute best ingredients to offer you a top-of-the-line supplement that is unique. Our Medical Advisory Team alongside our nutritionists searched high and low for ingredients that we feel are superior to others. After months of planning, we are happy to announce the release our Foundational Multi. Your pack may look a little different this month but rest assured, you too, can partake in this glorious achievement. Here are just a few examples of how our Foundational Multi will blow your mind.

Minimal Excipients

Excipients, otherwise known as additives, are typically found under the ingredient list on a supplement bottle. What you may not know is that some supplement companies rely on cheap fillers during manufacturing that creates a product that is ultimately useless. Making a bioavailable supplement isn’t cheap and fillers are a great way to cut corners. You may already be aware of some controversial fillers such as artificial colors, natural flavoring, or polychlorinated biphenyls (PCBs). However, without certain excipients, supplement manufacturing wouldn’t be possible. Some safe excipients are needed to bind raw materials or make a coating. We are proud that our Foundational Multi uses the bare minimum of additives to provide you with a safe and effective product. Go look at the ingredient list, we dare you. We know you’ll love what you see!

Natural Vitamin E

Vitamin E is a powerful antioxidant that works hard to protect the body from free radical damage, unavoidable by daily activities. Vitamin E can be found in nature (foods such as almonds, sunflower seeds, spinach, and avocado) and can be made in labs. Found in its natural form, vitamin E is easily absorbed and utilized by the body. However, synthetic vitamin E doesn’t always produce a compound that the body can utilize. For this reason, synthetic absorption rate is not guaranteed but is more of a hit-or-miss chance. Because we always want to select the most bioavailable form of vitamins, we take no chances by using the natural form of vitamin E in our Foundational Multi.

The Underdog – K2

If you haven’t heard of vitamin K2 yet, there is no better time to get acquainted. Vitamin K2 is showing promising results in osteoporosis, vascular calcification, osteoarthritis, and cognition.1 The United States is catching on a little slower than other areas, such as Japan, who have been using K2 for more than 15 years.1,2 In some situations, vitamin K2 is providing benefits that vitamin K1 alone is not. For example, dietary intake of K2 (not K1) has been significantly associated with a lower incidence of coronary heart disease.3,4 In addition, vitamin K2 distributes into various tissues more significantly than vitamin K1.5 Get ahead of the curve with the new Foundational Multi.

Vitamin K2 supplement

Try our Vitamin K2 supplement

The lesser-known form of vitamin K goes above and beyond its usual role to support bone health and cardiovasular function too.*

View Our Vitamin K2 Supplement

Active Riboflavin

As mentioned above, not every form of vitamin is perfectly “absorbable.” Vitamins don’t always happily enter your digestive system and find their way to the proper cell. Unfortunately, absorption is much more complicated and often not all nutrients are utilized. That is why selecting the most active form of a nutrient offers the best chance of absorption and provides a highly bioavailable product. Our Foundational Multi contains activated riboflavin to supply your body with what it really needs.

We couldn’t be prouder to finally offer something of our very own. Next time you tear open your packet, look for the little round speckled pill. Be careful though, it might just give you superhero powers. Or something like that.

Sources:

  1. Schwalfenberg GK. Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. J Nutr Metab. 2017;2017:6254836.
  2. Ebina K, Shi K, Hashimoto J, et al. Vitamin K2 administration is associated with decreased disease activity in patients with rheumatoid arthritis. Modern Rheumatology [serial online]. September 2013;23(5):1001-1007. Accessed December 8, 2017.
  3. Gast GC, De roos NM, Sluijs I, et al. A high menaquinone intake reduces the incidence of coronary heart disease. Nutr Metab Cardiovasc Dis. 2009;19(7):504-10.
  4. Geleijnse JM, Vermeer C, Grobbee DE, et al. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004;134(11):3100-5.
  5. Gröber U, Reichrath J, Holick M, Kisters K. Vitamin K: an old vitamin in a new perspective. Dermato-endocrinology. 2014;6(1):e968490. doi:10.4161/19381972.2014.968490.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Best Vitamins for New & Breastfeeding Moms

Best Vitamins for New & Breastfeeding Moms

With hundreds of prenatal supplements on the market, Persona wanted to provide something different that all moms could stand behind. Our Pre-Post Natal Multi is made by moms, for moms! Specially designed in Canada by a naturopathic doctor and lactation specialist, this multivitamin was created to supply developing babies and mothers with everything they need. During pregnancy, the body makes many sacrifices and gives every last thing it has to create that tiny little human inside of you! Our new Pre-Post Natal Multi was developed by a loving team that uses pure ingredients, avoids commonly found synthetic ingredients, and genetically modified organisms.

Prenatal supplements should be taken as soon as you find out that you are pregnant (or as you try to conceive) all the way through your pregnancy. Our Pre-Post natal supplement can also be taken as breastfeed to help support your body as it continues to provide nutrition for your baby. Vitamins C, A, thiamine, riboflavin, B6, and B12 are all important during lactation and calcium is especially important in the first 6 months after delivery.

Prenatal Vitamin

Try our Prenatal Vitamin

Our Prenatal multi supports the increased nutrient needs of mom and baby during pregnancy, plus ginger to help alleviate morning sickness.*

View Our Prenatal Vitamin

Here is what makes our formula so special.

Digestion Support

An upset stomach is often associated with pregnancy and is something no mom looks forward to. During this time, it is common to experience bowel changes. That is why our Pre-Post Natal Multi uses an absorbable form of iron called iron bisglycinate to avoid constipation caused by iron supplementation. In addition, our formula includes organic ginger to ease digestive upset associated with every stage of pregnancy.

Vitamin K2 and Activated Folate

Vitamin K2 is important for skeletal development and is even showing promising results in studies for bone aliments such as osteoporosis and osteoarthritis.1 Vitamin K2 plays a large role in bone mineralization and also promotes cell death of osteoclasts, which are cells that eat bone.2 In addition, Pre-Post Natal Multi uses the activated form of folate due to a growing number of women experiencing methylation pathway mutations. Folate is important for neural development and pregnant mothers require higher levels than the average woman. With mother and child in mind, this form of folate ensures the highest chance of absorption to help prevent birth defects that effect the brain and spinal cord.

 Complete Nutrition

Our Pre-Post Natal Multi meets all nutrient recommendations for proper baby growth and maternal demands. Key ingredients vital to baby development and changing needs of the mother are responsible for preventing birth defects, building new blood, building baby bones, and preventing bone loss of the mother. We include the perfect balance of fat-soluble vitamins A, D, E, K, and water-soluble vitamins C and B. Our formula also includes iodine, magnesium, zinc, and numerous other minerals. Growing a baby is hard, that’s why Pre-Post Natal Multi is the perfect way to fill nutrient gaps, supporting you all the way through pregnancy, recovery, and nursing. Go get ‘em mama!

To read more about our specialized Pre-Post Natal supplement, check out our pre-post natal page.

Sources:

  1. Schwalfenberg GK. Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. J Nutr Metab. 2017;2017:6254836
  2. Ebina K, Shi K, Hashimoto J, et al. Vitamin K2 administration is associated with decreased disease activity in patients with rheumatoid arthritis. Modern Rheumatology [serial online]. September 2013;23(5):1001-1007. Accessed December 8, 2017.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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