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Red, White, and Blueberry Salad

by Karina, BSN

Foodwise, Summer is an amazing time of year. You get to dive into all the fresh and beautiful bounty that is seasonal fruits and veggies. From berries and stone fruits to corn and fresh herbs… there really is no better time of year to eat the rainbow.

I love to enjoy the sun and head out with my family to local blueberry patches and pick buckets of fresh beautiful berries to put in ALL my summer faves. Tip: You can find many local seasonal fruits at farmers markets. Buy local/Eat seasonal.

Not only are there options a plenty when it comes to berries this time of year, they are also PACKED with nutrients like vitamin C, vitamin K, manganese, powerful antioxidants, and even fiber.

I hope this colorful little dish makes its way to your summer table.

 

Red, White, and Blueberry Salad

Serves 8

  • 1 cups of blueberries
  • 2 cups of sliced strawberries
  • 1 cup of any other seasonal fruit of your choice: apple, nectarine, apricot, raspberry, blackberry, and cherry are great options.
  • 4 oz cream cheese
  • 4-6 oz vanilla or berry yogurt of your choice (use skyr for a tangier mix)
    • VEGAN/Lighter OPTION: 1 can refrigerated full fat coconut in place of yogurt & cream cheese
  • 1 tsp vanilla
  • toasted coconut chips/flake
  • optional garnish/fresh booster: thinly sliced mint or even basil.
  1. Wash all your fruit and lay out on towel to dry.
  2. Chop larger fruits into bite size pieces, cut cherries in half, but leave bluebs whole. (3 -4 cups total fruit)
  3. Mix together vanilla, cream cheese and yogurt together. (Mix a full 8 ounce cream cheese with 6-8 yogurt to make extra as fruit dip)
  4. Top with fresh herbs and coconut chips.
  5. Enjoy!

Bonus: if you make it at the office… you will find many new friends. ~From a girl who knows first hand.

 

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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Vitamin K2: the essential vitamin no one is talking about

by Persona Nutrition

Imagine a vitamin that has the potential to optimize heart, bone, and oral health. One would think this essential vitamin is a part of everyone’s diet, right? But so few people have actually heard of it. Therefore, they may not be eating foods rich in this nutrient.

 

What is the difference between vitamin K1 vs. K2?

Most people have heard of vitamin K but don’t realize that there are two related but distinct forms of this vitamin, K1 and K2. Vitamin K1 is found in many foods, especially greens but also in meats, dairy, and some fruits. Some bacteria in our gastrointestinal tract also make K1 that we then absorb. Vitamin K2, however, is not found in very many foods. The main sources of vitamin K2 are pasture-raised animal products, some cheeses such as gouda, edam, brie and jarlsberg, and certain fermented foods such as sauerkraut, kefir, and natto (a Japanese food made up of fermented soy). There may also be some contribution from gut bacteria to create K2, but the science is inconclusive. Animal products, however, also contain large amounts of cholesterol and saturated fat, and should only be eaten in moderation.

 

The discovery of vitamin K2

Vitamin K2 was originally discovered by a dentist Dr. Weston Price who studied the relationship between nutrition and dental health in various cultures in the 1930s. Dr. Price discovered that some groups without the benefit of modern conveniences such as toothbrushes and toothpaste still had a lack of cavities as well as sturdy jaws, healthy cheeks and teeth, without the need for braces. Dr. Weston attributed the findings to some element in their diet, which has now been identified as vitamin K2.

 

Vitamin K2 deficiency

Whereas vitamin K1 deficiency in adults is rare, suboptimal Vitamin K2 levels have been found to be common, especially in people over the age of 40. In addition to assisting vitamin K1 in activating blood clotting factors, vitamin K2 activates a protein called Matrix Gla-protein (MGP) that directs calcium into the bones and teeth rather than blood vessels and other soft tissues. In 2004, a large study published in the Journal of Nutrition placed 4,807 people into three categories based on their estimated vitamin K2 intake from their diet. Compared to the group with the lowest intake, the subjects in the high intake group had a 50% risk reduction of heart disease as well as 25% reduced rate of death from all causes. (1) Another study, published in Nutrition, Metabolism and Cardiovascular Diseases, demonstrated a 9% reduction in heart disease for every 10 micrograms of vitamin K2 intake among a sample size of 16,057 women. (2) Vitamin K1 had no effect.

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

Vitamin K2 + vitamin D + calcium

Vitamin K2 (along with vitamin D) helps bone-building cells called osteoblasts make a vital bone-building protein called osteocalcin. K2 also helps transform the osteocalcin into a form that is able to capture calcium (in a form called hydroxyapatite) and harden the bones. Most studies concerning vitamin K2 and osteoporosis have shown to support bone quality and reduction in fracture risk especially in conjunction with vitamin D(2).

Dr. Rheaume-Bleue author of, Vitamin K2 and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life, emphasizes the importance of the relationship between vitamin K2, vitamin D, and calcium. Rheaume-Bleue states that vitamin D supplementation creates more vitamin K2-dependent proteins to move calcium around the body. Without the help of K2 these mechanisms don’t work properly and may pose a danger to one’s health. In other words, vitamin D and K2 work together to strengthen bones and improve heart health, while K2 moves calcium where it needs to be (3).

Scientists are discovering that vitamin K2 plays a role in osteoporosis, vascular calcification, osteoarthritis, cancer, and cognition (4). While vitamin K2 use may be new in the United States, Japan has used this nutrient for more than 15 years without serious adverse effects and is often the recommended standard of care (4,5). The benefits of bone protection from K2 are proving to be extremely positive when combined with calcium and vitamin D. One study shows that vitamin K2 and calcium helped maintain bone density in osteoporotic patients, whereas patients taking calcium alone lost 2.5% of their lumbar bone density over a 24-month period (4). In addition, the K2 treatment group had 65% fewer fractures. Another study showed that the lifetime risk of a fracture is reduced by 25% with daily supplementation of vitamin D, calcium, and vitamin K2 in certain doses. A systematic review in Japanese patients discovered that vitamin K2 prevents fractures in vertebra by 60%, hip fractures by 77%, and nonvertebral fractures by 81%. Lastly, vitamin K2 has shown to be a key player in bone mineralization and also promotes cell death of osteoclasts (cells that eat bone) (5).

Vitamin K2 From Vitamin Packs

Have you ever wondered about the benefits of Vitamin K2? Here’s a quick and straightforward breakdown of the health benefits that Vitamin K2 offers the body.

  • Vitamin K is an essential fat-soluble nutrient.
  • Vitamin K is helpful in preventing and treating osteoporosis and atherosclerosis.
  • Vitamin K is helpful in lessening the symptoms of Celiac disease, Crohn’s disease, and cystic fibrosis.
  • Vitamin K and K2 strengthen the heart.
  • Vitamin K and K2 increase bone density.
  • Vitamin K and K2 channel calcium out of the arteries and into the bones.
  • Vitamin K and K2 increase blood clotting.
  • Vitamin K and K2 are found in dietary sources such as fruits, greens, meat, egg yolk, dairy, and soy.
  • Vitamin K2 is also produced as a product of the conversion of Vitamin K in the body.
  • Vitamin K2 is the version of Vitamin K that can most readily be used by the body.
  • Vitamin K2 is available through Vitamin Packs and is of exceptional quality and grade.
  • Vitamin K2 purchased through Vitamin Packs is composed of biologically active menaquinone-7 Vitamin K-2.
  • Menaquinone – 7 slowly metabolizes in your Liver allowing for a continual supply of Vitamin K-2 to be dispersed and absorbed throughout your body’s systems. This form of Vitamin K is safe, effective and supportive to your bone health needs.

Dietary supplement benefits

Very few multivitamins on store shelves contain vitamin K2. But Persona’s multivitamin contains the MK-7 (menaquinone-7) form of vitamin K2 which is one of the most potent and long-acting forms of this essential vitamin.

Vitamin K2 supplementation should only be taken under a physician’s careful guidance in all patients, especially those the blood thinner Warfarin (Coumadin) as it can block the effects of this blood thinner. Otherwise, it has no known toxicity even in high doses.

Learn more about Persona’s foundational multivitamin with 60 mcg of vitamin K2 here, or take the assessment for a personalized vitamin and supplement regimen curated to help you meet your unique wellness goals.

References:

  1. J Nutr.2004 Nov;134(11):3100-Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study.
  2. 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.
  3. What You Need to Know About Vitamin K2, D and Calcium. Mercola. https://articles.mercola.com/sites/articles/archive/2012/12/16/vitamin-k2.aspx. Published December 16, 2012. Accessed December 9, 2017.
  4. Schwalfenberg GK. Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. J Nutr Metab. 2017;2017:6254836.
  5. 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.
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5 Ways to Stay Healthy at a Cook-Out

by Courtney, MPH, CN

Ah, Summer. Take in a deep breath and smell the barbeque. One of the best parts about Summer is gathering with friends and family around a big table of grilled corn, baked beans and ice-cold tea. Eating at a cook-out can be difficult when you are surrounded by foods that may not be particularly nourishing for your body. Thankfully, there are easy ways to get the party started with healthy foods.

 

  1. Fill up with the veggies first

And no, chips don’t count! Look around for vegetables to fill up at least a one quarter to a half of your plate. Take a stroll past the vegetable tray, the green beans, and the salad before you make your full round. Prioritize the dark green vegetables first (if available), such as spinach, collard greens, broccoli, and zucchini. Next, keep an eye out for colorful produce including peppers, tomatoes, beets, and carrots. Lastly, you can finish off by checking for the light and more starchy vegetables such as corn, potatoes, and yams. Keep in mind that there are always exceptions to general guidelines – cauliflower is a light vegetable and a nutrient powerhouse!

 

  1. Embrace the sea

Change things up and grill fresh fish instead of burgers. Fish is filled with vitamin D, vitamin B2, calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. It is low in fat but contains a large amount of protein, making it a great meat choice. Fish is most famous for its high omega-3 content. Omega-3 is essential for heart and brain health; it can lower blood pressure, is vital for vision and nerve development, may decrease the risk of Alzheimer’s, and prevent inflammation.2Because our body doesn’t produce omega-3 on its own, we must obtain this fatty acid from the foods we eat. Good fish choices include salmon, tuna, trout, sardines, and herring.

 

  1. Skip the seat

Are all of the camp chairs or picnic table seats full? Don’t sweat it, stay on your feet! Walk around and socialize, run with the kids, or sway to the music. While standing for long periods of time may cause discomfort for some, staying up and active is a great way to focus on your health. Cornell University points out that sitting for more than just one hour can lead to biochemical changes in the body that can impact glucose metabolism and fat metabolism. Sitting for long periods of time has also been associated with heart disease risks.1

 

  1. Request a special order from the chef

Who says being a diva is a bad thing? If you’d rather skip the barbeque sauce or want to substitute olive oil for butter, bring it up to the king (or queen) of the grill. Come prepared to be picky with alternative options such as balsamic dressing to replace the ranch or sparkling water to share instead of soda. Feeling uncomfortable about requesting a change? Steal the show and make your own healthy dish that everybody will love! Who knows, maybe you will be inspired to host the next cook-out.

 

  1. Indulge with the 80/20 rule

A healthy diet is a well-rounded diet. Restricting yourself too much can lead to unhealthy eating habits, including binging. If you have been eyeing a piece of apple pie, take a small slice or save some for later. The 80/20 rule is a great way to gauge your diet. Aim for filling up on 80% of healthy foods and allow yourself that extra 20% to eat something that looks yummy. Nobody is perfect and life is too short!

 

 

Sources:

  1. Health Benefits of Fish. Washington State Department of Health. https://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits. Accessed June 20, 2018.
  2. Sitting and Standing at Work. Cornell University Ergonomics Web. http://ergo.human.cornell.edu/cuesitstand.html. Accessed June 20, 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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Benefits of Bike Commuting!

by Ivy, BSNEx

If you’re like most of us, finding the time to fit in a workout can be hard between work, life and other obligations. Introducing a bike commute to your day could be the answer. The benefits of biking have been long known, but incorporating this workout in your commute could have ever greater health benefits. Here’s why you should give a cycle commute a try!

Get in a better mood : Exercise like biking has been shown to increase energy, reduce fatigue and even improve creative thinking and memory making you a more happy and production employee. One study even showed that men who increased their bike commuting saw improvements in overall mental health including reductions in anxiety and depression

Get more active : If you sit all day at a desk job, and then sit in a bus or car for your commute, you could be racking up 9-10 hours per day of sitting. Adding in just a bit more activity can have great health benefits, with some studies showing that those who commuted by car had a greater risk of weight gain and obesity and those who walked or biked to work were less likely to get cancer.

Protect your joints : Cycling is a great option for cardiovascular exercise for everyone because it’s much easier on your joints than something like running. It can strengthen the leg muscles without the receptive impact to the ground which has been shown to be beneficial for those with arthritis or other joint issues.

Reduce your risk of disease : A study from the British Medical Journal found that people who commuted via bike were associated with a 46% lower risk of heart disease and 45% lower risk of cancer.

Go Green: Spending less time in your car means less gas and less carbon dioxide entering the atmosphere. One study found that if just 20% of short car trips in Wisconsin were replaced with bicycle trips, it would prevent 57,405 tons of CO2 being emitted! That’s a lot of gas we can reduce!

Using your commute to get some time in the saddle can have long term health benefits after you hop off and help the environment. If you live close to your work, give this commute method a try and see what changes you can notice!

Sources:

Biking. www.arthritis.org. https://www.arthritis.org/living-with-arthritis/exercise/arthritis-friendly/biking.php. Accessed June 15, 2018

Celis-Morales CA, Lyall DM, Welsh P, et al. Association between active commuting and incident cardiovascular disease, cancer, and mortality: prospective cohort study. Bmj. 2017. doi:10.1136/bmj.j1456.

Gill J, Celis-Morales C. Cycling to work: major new study suggests health benefits are staggering. The Conversation. http://theconversation.com/cycling-to-work-major-new-study-suggests-health-benefits-are-staggering-76292. Published June 15, 2018. Accessed June 15, 2018.

O’Mara K. 5 Life-Changing Benefits of Riding a Bike Every Day. Bicycling. https://www.bicycling.com/training/a20048427/this-is-what-happens-when-you-ride-every-day/. Published June 13, 2018. Accessed June 15, 2018.

The Societal Costs and Benefits of Commuter Bicycling: Simulating the Effects of Specific Policies Using System Dynamics Modeling. National Institute of Environmental Health Sciences. https://ehp.niehs.nih.gov/1307250/14/. Accessed June 15, 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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Keeping Your Prostate Healthy

by Courtney, MPH, CN

Have you ever noticed that the prostate gland doesn’t get a lot of attention? I mean, there never seems to be a great time to bring up prostate health; it’s not great dinner conversation or a topic when you are playing golf with your buddies. For something so small, it sure can cause a big amount of problems. The good news…you don’t have to do the talking, I’ll take one for the team today.

 

The prostate gland is a group of cells about the size of a walnut, that secretes fluid vital for reproduction.1The prostate gland sits under the bladder and in front of the rectum, meaning it can negatively impact the bladder when problems arise.2The majority of men will run across prostate issues during their lifetime, so it is important to know what to look out for.

 

The most common of all prostate issues is benign prostatic hyperplasia, also called BPH. This condition will touch almost three-quarters of men over the age of 60 and up to 90% of men over the age of 80.1,3 Thankfully, BPH is non-cancerous, but it does makes urinating difficult or uncomfortable. Symptoms of BPH include an increased need to urinate, a weak or interrupted urine stream, pain during urination, pain during ejaculation, or frequent urination during sleep.1Treatment involves lifestyle changes, supportive care, or surgery.

 

Another common prostate issue is prostatitis, an infection or inflammation of the prostate gland. Similarly to BPH, prostatitiscan cause painful urination, urgency to urinate, or painful ejaculation.3Unlike BPH, there are four different types of prostatitis: chronic, acute bacterial, chronic bacterial, and asymptomatic inflammatory. If the prostate becomes infected, other symptoms may develop such as fever, chills, vomiting, and pain in the lower abdomen or genital area.4Prostatitis must be treated with antibiotics or pain management therapy.

 

Lastly, prostate cancer is a common occurrence with 1 in 7 men developing it their lifetime.3The most common form of prostate cancer is called adenocarcinoma.5While some prostate cancers can grow quickly, it is uncommon for most. In fact, autopsies of individuals who died of another cause showed prostate cancer without ever knowing it. Although there is a very successful treatment rate, all cancer should be taken seriously. Symptoms of include difficulty urinating, blood in the urine or semen, erectile dysfunction, pain in the hips, back, or chest, and weakness in the legs or feet.6

 

Although it isn’t clear exactly how you can prevent prostate complications, making healthy life choices can benefit your prostate health. The good news is that the prostate is a hardy and responsive gland. According to Harvard Health, “…men who were more physically active were less likely to suffer from BPH. Even low- to moderate-intensity physical activity, such as walking regularly at a moderate pace, yielded benefits.”7Aim for 30 minutes of physical activity 5 days per week. This should include cardiovascular exercise as well as resistance training. In addition, some research shows that exercise may prevent erectile dysfunction. You can also improve your health by eating a balanced, whole-foods diet. Focus on eating at least 5 servings of fruits and vegetables daily. Stick with whole grains instead of refined grains, and avoid sweeteners when possible. Lastly, never skip your annual checkup. Discussing your prostate health with your doctor is one of the best ways to carefully watch your prostate health and take action when needed.

 

Sources:

  1. Prostate Enlargement (Benign Prostatic Hyperplasia). National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/urologic-diseases/prostate-problems/prostate-enlargement-benign-prostatic-hyperplasia. Published September 2014. Accessed June 13, 2018.
  2. How does the prostate work? PubMed Health. https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072475/. Updated August 23, 2016. Accessed June 13, 2018.
  3. Prostate Health & Disease. Harvard Health Publishing. https://www.health.harvard.edu/topics/prostate-health-and-disease. Accessed June 13, 2018.
  4. Prostatitis: Inflammation of the Prostate. National Institute of Diabetes and Digestive and Kidney Diseases.https://www.niddk.nih.gov/health-information/urologic-diseases/prostate-problems/prostatitis-inflammation-prostate. Published July 2014. Accessed June 13, 2018.
  5. What Is Prostate Cancer? American Cancer Society.https://www.cancer.org/cancer/prostate-cancer/about/what-is-prostate-cancer.html. Accessed June 13, 2018.
  6. Signs and Symptoms of Prostate Cancer. American Cancer Society. https://www.cancer.org/cancer/prostate-cancer/detection-diagnosis-staging/signs-symptoms.html. Accessed June 13, 2018.
  7. 10 diet & exercise tips for prostate health. Harvard Health Publishing. https://www.health.harvard.edu/mens-health/10-diet-and-exercise-tips-for-prostate-health. Accessed June 13, 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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Remembering to Take Your Vitamins

by Courtney, MPH, CN

We all do it –misplace our keys, forget to turn the lights off, leave our lunch in the fridge, and even forget to take our vitamins. Creating a routine is never easy, especially when it requires doing something every day. As if remembering to take your supplements isn’t hard enough, many even struggle to remember to take their prescription medications. The yearly health care cost of non-adherence to prescription medications has risen to $100-$300 billion.1 Do you need a little encouragement?

Tricks and Tips to Stick to your Supplement Routine

 

Stick ‘em where you can see ‘em

You’ve hear the saying, “out of sight, out of mind.” Stick your vitamins in your line of sight for a daily reminder. Great places to store your vitamins are next to your bed, on your desk, and even in your car. To avoid damaging your vitamins, keep them out of direct sunlight or out of humid areas such as a bathroom. As always, keep your supplements out of the reach of little ones.

 

Combine routines to form a habit

Brushing your teeth in the morning is usually associated with your “wake up” routine, just like taking a shower or putting on clothes. In the same way, incorporate your supplement routine into a daily routine that you already stick to consistently. If you take your vitamins in the evening, make them part of your dinner routine or take them while you watch your favorite late-night talk show.

 

Find a vitamin buddy

Accountability is one of the best ways to ensure you meet your goal. An accountability partner doesn’t just have to be somebody you just go to the gym with. Start a vitamin routine with a friend who also is looking to improve their health. Be sure to help each other by checking in daily. A simple text reminder is a great way to stay on track!

 

Set an alarm

Technology is a great thing. Utilize it to its full potential by setting a daily alarm to remind yourself to take your vitamins. Keep your routine consistent by taking your vitamins at the same time every day. Better yet, take your vitamins with your daily wake-up alarm (just be sure to eat breakfast right after).

 

Store an extra stash

When all else fails, keep a backup supply of your vitamins nearby. You can store a serving in your purse, your car, or your office drawer. Worried that you missed a day? Don’t sweat it! Pick up your routine right where you left off.

However, there is another option that can help you to take all your daily vitamins and that is with daily vitamin packs. There is a new convenience in the world and it can make taking vitamins easier than you ever thought possible!  There is nothing better in life than learning to do things “smart” or “smarter” than we have in the past and when we learn to do so, we save time and money.

Packs with Purpose: The Benefits of Daily Vitamin Packs

Vitamin Packs are the simple and smart solution to streamlining your vitamin routine and to improving your health in a “pack by pack” way!

The benefits of having your vitamins bundled into packs are endless!  Here are a few reasons why you should switch from bottles to packs:

  1. You do not have to think about what bottles to open or what pills to take.
  2. You only take exactly what you need and nothing more!
  3. There is no clutter!
  4. There is no wasted time or money.
  5. Increased ease in travel and packing. You no longer have to pack numerous bottles or sort your pills.
  6. Vitamin packs are small, efficient and easily thrown in a purse, pocket or wallet.
  7. Vitamin packs are labeled with dosage and time of day to take your pills.  This way you won’t forget when to take your vitamins!
  8. Vitamin packs are the smart alternative to cumbersome bottles, guessing dosages and wasting money on products you do not need.
  9. Vitamin packs work! They really make taking vitamins, daily, easy to do!
  10. Vitamin packs are delivered to your door. No more wasted time browsing endless isles of vitamins and driving around town trying to find what you need.

 

Sources:

  1. CDC Grand Rounds: Improving Medication Adherence for Chronic Disease Management – Innovations and Opportunities. Centers for Disease Control and Prevention. Published November 17, 2017. Accessed June 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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Interested in learning what supplements are right for you? Take our free assessment.

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Summer Slawsa

by Karina, BSN

Tis the season of fresh foods and summer meals outdoors. I think one of my favorite side dishes to make and take is salsa. It always seems to please the crowds and the tummies. I feel like it disappears way too fast, especially at my summer events, so I had to come up with ways to stretch it out to feed the crowd. It needed to be something that doesn’t change flavors or weigh down the mix and break chips.

My solution…cabbage. Coleslaw is a summer BBQ staple, so I came up with the ideal combination of two of my favorite side dishes. Salsa plus cabbage of coleslaw = slawsa. Here is my fresh twist on an old classic that is my summer favorite, that I hope you will love too.

 

Summer Slawsa

Serves 1 BBQ crowd

  • ½ head of shredded/thinly sliced cabbage
  • 4 large or 8 small tomatoes, diced
  • 1tbl or juice of 2 limes
  • ¼ cup rough chopped cilantro
  • ½-1 jalapeno finely chopped (depending on how spicy you like)
  • optional: red chili flakes
  • healthy pinch of salt (season to taste)
  • ½ a small white onion diced
  • 2 cloves garlic crushed or finely chopped
  • optional add in: 1/4 – 1/2  cup seasonal fruits like mango, strawberry, peach, nectarines, or sliced citrus
  1. Shred or grate cabbage, add salt to wilt a little and let off some juices. Drain juices before tossing together with other ingredients.
  2. Dice and mix together onion, garlic, jalapeno, lime juice, and set aside while you chop tomatoes, herbs, optional fruits.
  3. Chop tomatoes and add to drained cabbage. Mix with rest of ingredients.
  4. Top with herbs and fresh fruit if you choose to add those.
  5. Season to taste (remember the cabbage has salt) and refrigerate. Tastes best chilled with fresh chips.
  6. Enjoy!

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take our on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of our 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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3 Must-Haves to Supplement Your Summer!

by Ivy, BSNEx

Summer is coming and with it the promise of sunshine, backyard barbeques, and the great outdoors. Though we don’t associate summer with getting sick, remembering to take your supplements can be hard with a busy schedule. Here are the best supplements you can take this summer ensure you keep feeling your best.

3 Supplement Musts for Summer

Vitamin C

Vitamin C can be helpful in preventing and treating sunburn. It can also support the immune system and help with histamine responses to seasonal allergies. We spend more time outdoors and are exposed to more pollutants in the summer as well. Vitamin C can help with fighting off free radicals and assist with avoiding any summer colds that might slow you down from enjoying all those fun outdoor activities.

Vitamin D

You may think that because you’re spending more time in the sun, you don’t need to take Vitamin D in the summer. If you’re using sunscreen (and you should), you’re not only preventing sunburn, but the rays that deliver Vitamin D to your body as well. One study showed that vitamin D deficiency was just as high in the summer as it was in winter. Calcium absorption is also increased with Vitamin D supplementation, so if you’re taking calcium year-round, you don’t want to stop taking Vitamin D during the summer.

Astaxanthin

Spending hours in the sun can feel wonderful but exposure to UV light can increase pro-inflammatory markers in the body. Astaxanthin has anti-inflammatory properties and has been shown to help suppress cell damage caused by free radicals, assist with collagen production, and is capable of preventing oxidative damage in the body caused by stress and exercise.

Astaxanthin

Try our Astaxanthin

This powerhouse carotenoid helps you maintain healthy cells for widespread wellness support.*

View Our Astaxanthin

 

Sources:

  1. Davinelli, S., Nielsen, M. and Scapagnini, G. (2018). Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. [online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/ [Accessed 18 May 2018].
  2. Eberlein-König B, Placzek M, Przybilla B. Protective effect against sunburn of combined systemic ascorbic acid (vitamin C) and d-alpha-tocopherol (vitamin E). Advances in pediatrics. https://www.ncbi.nlm.nih.gov/pubmed/9448204. Published January 1998. Accessed May 18, 2018
  3. Kashi Z, Saeedian Fs, Akha O, Gorgi Ma, Emadi Sf, Zakeri H. Vitamin D deficiency prevalence in summer compared to winter in a city with high humidity and a sultry climate. Advances in pediatrics. https://www.ncbi.nlm.nih.gov/pubmed/21717408. Published 2011. Accessed May 18, 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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Why You Should Always Stay Hydrated

by Courtney, MPH, CN

Water is just so fabulous, isn’t it? All that taste and texture is sure to expand your palate. Well…sort of.

Okay, water isn’t the most exciting drink, especially when compared to flavorful juice, soda, beer, or wine (although Jesus did turn water into wine, so they are practically the same thing). Water is necessary for all functions in the body and our ultimate survival. Like it or not, we have to drink it. With summer right around the corner, staying hydrated is more important than ever, especially if you live in a hot area.

The amount of water you need may differ based on activity level, clothing, and local climate. According to the American Heart Association, “Certain medical conditions, such as diabetes or heart disease, may also mean you need to drink more water.”1 For a good idea of how much water you should drink, divide your weight in half and drink that amount in ounces. For example, a 180-pound man should drink about 90 ounces of water per day. Unfortunately, most of us are not drinking the amount we should be. A study conducted between 2005-2010 found that the average youth drank 15 ounces of water per day and the average adult drank 39 ounces of water a day.2

 

If you aren’t yet convinced, here are four reasons you should always carry a water bottle.

 

Water helps regulate blood pressure

High blood pressure is a damaging to blood vessels. Consuming water can help regulate blood pressure, which in turn can improve heart rate. When heart rate is normalized, stress and inflammation can be managed, improving physical performance as well as recovery.3

 

Water helps keep weight off

According to Harvard Health, research shows that drinking water is correlated with a lower calorie intake compared to those who drink sweetened beverages. One study found that, “…increasing plain water consumption by one to three cups a day could decrease calorie intake by 68 to 205 calories a day.”4

 

Water is a natural mouth cleanser

Water washes away cavity-causing bacteria in the mouth that produce enamel-destroying acids. In addition, it also dilutes the amount of acid produced in the mouth.5 Water is the best choice for mouth health because it is naturally free of sugar, making it a teeth-friendly beverage.

 

Water keeps the kidneys healthy

When the body becomes dehydrated, waste and acid cannot be excreted and begin to build up in the kidneys. Dehydration can also lead to kidney stones and urinary tract infections, both unpleasant experiences that often require medical attention.6

 

Are you ready to drink more water but don’t know how to mix it up? Here are our favorite ways to make boring water your favorite go-to.

  • Add lemon, cucumber, and mint to a pitcher for a refreshing summer drink.
  • Try sparkling water with flavored essences such as grapefruit or berry.
  • Steep an herbal tea in hot water and pour it over ice to cool down (or drink hot!).
  • Add a naturally-sweetened flavor to your water. Look for flavored stevia drops to create a quick and easy refreshment.

Sources:

 

  1. Staying Hydrated – Staying Healthy. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp#.Wv8QKC-ZPq0. Updated June 25, 2015. Accessed May 18, 2018.
  2. Get the Facts: Drinking Water and Intake. Centers for Disease Control and Prevention. https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html. Updated May 12, 2017. Accessed May 18, 2018.
  3. How Hydration Affects Performance. American Council on Exercise. https://www.acefitness.org/education-and-resources/professional/expert-articles/5397/how-hydration-affects-performance. Published April 29, 2015. Accessed May 18, 2018.
  4. Marshall M. The big benefits of plain water. Harvard HealthPublishing. https://www.health.harvard.edu/blog/big-benefits-plain-water-201605269675. Published May 26, 2016. Accessed May 18, 2018.
  5. 4 Ways Drinking Water Improves Your Smile. UIC College of Dentistry. https://dentistry.uic.edu/patients/drink-more-water. Published February 23, 2017. Accessed May 18, 2018.
  6. Can Dehydration Affect Your Kidneys? National Kidney Foundation. https://www.kidney.org/newsletter/can-dehydration-affect-your-kidneys. Accessed May 18, 2018.
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Breathe a Breath of Fresh Air

by Ivy, BSNEx

May is Asthma and Allergy Awareness Month, and as the weather starts to get nicer, many rejoice in the longer days and sunshine. For some, this time of year can be tough when seasonal allergies start to ramp up. In the most recent NHI survey, 20 million adults were diagnosed with hay fever and allergies are the 6th leading cause of chronic illness in the United States.1,2

Allergies can prevent a lot of people from getting outside and participating in physical activity and spending time with friends. The most common outdoor allergens for people include tree, grass, and weed pollen.2 People may not just experience sneezing and coughs, but can also experience fatigue, rashes, headache, nausea, or even fever. This is because the body identifies things like pollen and grass as invaders and creates antibodies such as histamine to protect the body.4 Most people cope with allergies by taking anti-histamines which work by preventing the histamines from attaching to cells and causing these symptoms.

The American College of Allergy, Asthma and Immunology recommends the following to help deal with seasonal allergies:3

 

  1. Understand what pollen you’re most allergic to and understand when the levels are the highest to avoid them. You can check pollen counts to avoid those times and still enjoy activities outdoors.
  2. Make sure to bathe, wash your hair, and put on clean clothes after you’ve been outside so you don’t bring pollen or allergens inside with you.
  3. Keep windows and doors shut when at home to keep pollen outside.
  4. If you want to be outside, try wearing a filter mask.
  5. Chat with your doctor about allergy medication and start using it about 2 weeks before allergy season hits.

 

Want to deal with allergies in a more natural way? Here are some supplements you can try to help alleviate some of your symptoms:

Astragalus Used to help support a healthy immune system and can increase the body’s production of white blood cells to defend again disease or allergies. Can also help support vascular function.5

Quercetin Can help promote a proper histamine response to increase upper respiratory health. It is also a powerful antioxidant which can help prevent the immune cells from releasing histamines in response to an allergen and lessen the corresponding inflammatory response.6

Bromelain Helps support a proper inflammatory response and increase upper respiratory health. 6

Vitamin C Vitamin C can help the body modulate its response to what it considers foreign invaders like allergies and viruses to manage the histamine response. 7

Sources:

  1. Allergies and Hay Fever. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/allergies.htm. Updated March 30, 2017. Accessed May 11, 2018
  2. Allergy Facts and Figures. Asthma and Allergy Foundation of America. http://www.aafa.org/page/allergy-facts.aspx. Accessed May 11, 2018
  3. Antihistamines: OTC Options & Side Effects. Familydoctor.org. https://familydoctor.org/antihistamines-understanding-your-otc-options/. Published August 2, 2017. Accessed May 11, 2018
  4. Common Seasonal Allergy Triggers. American college of Allergy, Asthma & Immunology. https://acaai.org/allergies/seasonal-allergies. Accessed May 11, 2018
  5. Vitamin Packs. https://www.vitaminpacks.com/supplementdetails.cfm?ndckey=54598000000. Accessed May 11, 2018
  6. Quercetin Plus. Vitamin Packs. https://www.vitaminpacks.com/supplementdetails.cfm?ndckey=53070C00000. Accessed May 11, 2018
  7. Vitamin C with bioflavonoids. Vitamin Packs. https://www.vitaminpacks.com/supplementdetails.cfm?ndckey=44500000000. Accessed May 11, 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.
0

Interested in learning what supplements are right for you? Take our free assessment.

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Related Posts

Recent Posts

Stay Active at Any Age: Proven Joint Support Tips

Stress and Digestion: How to Support Your Gut

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