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Why the Constant Nagging to Eat Vegetables

by Sarah Moore

Have you ever noticed that there is a constant stream of media messages that sound similar to the meal-time nagging you got as a child to eat your vegetables. You may be thinking, this old hat again, we get the picture, but apparently we don’t; according to the 2015-2020 dietary guidelines less than 20% of us Americans eat the recommended amount of vegetables, compare that to the almost 70% of Americans who exceed recommendations for sugar. (1)

The point is, we really do need to focus on increasing our intake of vegetables and stop being so stubborn. In this two part series let’s take a look at what makes vegetables so essential to good health and some strategies for incorporating more of them into your diet.

Calories

Vegetables are low in calories and to be clear about just how low. According to the USDA database, 1 cup of arugula contains a whopping 5 calories. Now compare that to 1 cup of Apple Jacks, which has 105 calories. If you are trying to lose weight or simply maintain your weight then include more vegetables. You can eat more of them, enjoy feeling full and easily stay within the right range of calories for your body.

Fiber

Vegetables are a bountiful source of fiber, which makes them swell up in your stomach and help you feel full. But the real benefit of all that fiber is really in it’s ability to regulate the rate the poo moves through your intestines as well as to absorb cholesterol from your body and maintain a healthy gut. Fiber has been well studied and is recommended to reduce the risk for diseases ranging from colon cancer to heart disease.

Phyto-nutrients

Phyto-what?! Plant based nutrients found in the colorful pigments of vegetables. Plant pigments contain chemicals that are only found in plants that reduce inflammation. protect and heal our cells. This is why you hear, eat a rainbow, each color has different phyto-nutrients.

Vitamins and minerals

This may seem obvious but it needs to be emphasized, vitamins and minerals are found in varying amounts in different food groups. Vitamin C, E and certain forms of vitamin A cannot be found in meat and dairy. Minerals like potassium are highest in vegetables. All food groups are important because they all provide nutrients our bodies need. (2)

Maybe you already knew why vegetables are good for you and now you are even more inspired, or maybe that article taught you something new, either way, knowing is only half the battle. It isn’t the why, it is the how where we often get stuck.

Know your goal! (1) The recommended goal is 4-6 servings of vegetables per day. A vegetable serving is either 1 cup raw or ½ cup cooked.

Make a plan! If you eat 3 meals and 2 snacks then there are 5 opportunities per day to eat vegetables.

Know yourself-be honest with yourself! Make it convenient to eat vegetables. If that means you buy the precut ones or you precut them, then make an honest assessment of your time, kitchen skill level and then plan accordingly.

Be willing to break the meal mold! We have been conditioned to think that specific foods are served at specific times of the day. Meals do not have to look a certain way. Incorporate vegetables into every meal, even breakfast! Go ahead, I dare you to try a breakfast salad.

The My Plate, can be your plate too! Try strategies devised by nutrition professionals and let vegetables take up 25% of your plate at every meal.

Try something new! Different cooking methods yield different flavors, just because you do not like broccoli raw does not mean you won’t like it steamed with garlic powder. Look up recipes or try new cooking skills.

Start sampling! All veggies do not taste the same, mix it up and experiment. The produce people at grocery stores will sometimes allow you to have a free sample a vegetable, just ask. You might find that you LOVE a veggie that you have never even tried before, and yes I said love.

Just to make it even easier, here is a sample of what a days worth of 6 servings would look like. ½ cup cooked bell peppers and onions in egg scramble, 1 cup snap peas and almonds, a salad with 1 cup spinach and 1 cup arugula with lunch, 1 cup raw mixed veggies and dip for a snack and 1 cup of sautéed veggies with dinner.

One last little tidbit of information; researchers in a longitudinal study that reviewed data from 2007, 2009 and 2013 and looked at vegetable/fruit intake and compared it to reported happiness, found that people who ate 8 or more servings of vegetables per day were more happy. (2)

 

Sources

  1. https://health.gov/dietaryguidelines/2015/guidelines/appendix-3/
  2. Mujcic, R., & J.Oswald, A. (2016). Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables. American Journal of Public Health, 106(8), 1504–1510. http://doi.org/10.2105/AJPH.2016.303260
  3. Chapter 2 Shifts Needed To Align With Healthy Eating Patterns. (n.d.). Retrieved June 30, 2017, from https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/current-eating-patterns-in-the-united-states/#figure-2-1
  4. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier
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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Vitamins for Vitiligo

by Sarah Moore

Vitiligo is a loss of pigment from skin as a result of damage and destruction of the cells in the skin that make the skin color, these cells are called: melanocytes. The currently held belief is that free radicals are responsible in causing the oxidative damage that destroys the melanocytes. (1)(2)

For this reason, many studies have looked into the possibility of reducing the pigment loss or even repairing the pigment loss with anti-oxidants in the form of nutritional supplements.

Vitamin B12, folic acid and vitamin C were found to be deficient in a study group who had vitiligo and upon supplementation experienced a return of some pigment without any adverse side affects. (3)

When compared to a placebo, participants taking 60 milligrams of ginkgo biloba showed a slowing of the progression of pigment loss. (4)

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Although selenium is a powerful anti-oxidant and a study that combined photon therapy with selenium supplementation found a reduction in pigment loss, other studies have not yielded the same results. (5)(6)

There are a variety of anti-oxidants available in the diet and ways to reduce your exposure to the inflammation that results from oxidative damage.

Can Diet Influence Oxidative Damage?

Diets rich in fruits and vegetables typically can supply enough anti-oxidants to combat the naturally occurring oxidative damage that is caused by free radicals.

Oxidative damage and inflammation go hand-in-hand. (7)

Introduce cruciferous vegetables, berries, onions, tomatoes and pomegranates into your daily diet to maximize on foods containing anti-inflammatory benefits. (8)

Limit pro-inflammatory foods that have a high glycemic load, some examples are: items baked with white flour, white rice, any pasta that is not whole wheat, sugar, fruit juice, dried fruit, russet potatoes without the skin. (8)

Sources

  1. Vitiligo – National Library of Medicine – PubMed Health. (n.d.). Retrieved June 30, 2017, from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0022700/
  2. Agrawal, S., Kumar, A., Dhali, T. K., & Majhi, S. K. (n.d.). Comparison of oxidant-antioxidant status in patients with vitiligo and healthy population. Retrieved June 30, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/25552219
  3. Montes, L. F., Diaz, M. L., Lajous, J., & Garcia, N. J. (1992, July). Folic acid and vitamin B12 in vitiligo: a nutritional approach. Retrieved June 30, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/1516378
  4. Szczurko O, Shear N, Taddio A, Boon H. Ginkgo biloba for the treatment of vitilgo vulgaris: an open label pilot clinical trial. BMC Complement Altern Med 2011;11:21.
  5. Tsiskarishvili, N. I., Katsitadze, A., Tsiskarishvili, N. V., Tsiskarishvili, T., & Chitanava, L. (2016, November). [EFFICACY OF COMBINED USE OF ANTIOXIDATIVE AND PHOTOTHERAPY IN THE TREATMENT OF VITILIGO]. Retrieved June 30, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/28009316
  6. No differences in serum selenium levels and blood glutathione peroxidase activities in patients with vitiligo compared with healthy control subjects. Barikbin, Behrooz et al. Journal of the American Academy of Dermatology , Volume 64 , Issue 2 , 444 – 445
  7. Mittal, M., Siddiqui, M. R., Tran, K., Reddy, S. P., & Malik, A. B. (2014, March 01). Reactive Oxygen Species in Inflammation and Tissue Injury. Retrieved June 30, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3929010/
  8. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
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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Dialectical Behavior Habits: Achieve Your Best Health

by Persona Nutrition

Dialectal behaviors are cognitive behavioral techniques that work to regulate emotions, reduce stress and help individuals master the concept of mindfulness.  Stemming from the concept of unconditional self-acceptance, dialectical behaviors are key to claiming one’s authentic self and to accept their current level of emotional health and to properly plan out a healthy trajectory towards ones optimal emotional health. Mindfulness is one of the core concepts of dialectical behavior and is considered the foundation from which all thought and healthy skills are learned and maintained.  The concept of mindfulness is derived from the meditative practices of traditional Buddhist practices and helps individuals to pay attention to the present moment, feel ones feelings fully, accept situations in a non-judgmental manner and gain healthy perspective.  All tools in finding inner peace, maintaining optimal emotional health and learning to be mindful in all activities.

Mindfulness is paired with observation, description, participation and other skills that help one effectively balance the mind.  Observation is a tool used to non-judgmentally look at the environment within and outside of our body and to understand what is truly going on in us, around us and within our ever changing situations.  Description is a tool used to express what we have observed and should be exercised without judgmental statements.  This is helpful in allowing others insights into what you are experiencing, how you are feeling and your emotional fitness goals.  Participation is a tool that allows you to become fully focused on the singular activity you are currently participating in.  Participation is the key to focus.  If you are doing, you are in the moment.  All of these tools parley into One-Mind mindfulness that allows for complete awareness, focus and keeps your mind from straying into judgmental emotion and lose focus.  This is essential to regulating emotions, reducing stress and overcoming hurdles in life.

 

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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Carotenoids May Keep Your Brain Young

by Persona Nutrition

A recent study published in British Journal of Nutrition (Kesse-Guyot E, 2013 Sept 27) found that a diet rich in carotenoids improved cognitive performance in middle-aged men and women.  Nearly 3000 individuals, 35-60 years of age, participating in the French SU. VI. MAX (Supplementation en Vitamines et Mineraux Antioxidants) (Hercberg S, 2004) study were followed for two years, 2007-2009.  During this time the participants underwent a series of six tests to measure brain function for which they received a composite score.  They were also tested in their ability to recall information, count backward by a specific number of digits, connect a series of dots in sequence as quickly as possible, and they underwent a fluency of speech test.  Participants’ eating habits were also tracked during this time by using several 24-hour recalls, interviews in which they were asked to recount exactly what they ate the previous day.  Blood tests were also conducted to measure the concentrations of carotenoids in their blood, specifically Lutein, Zeaxanthin, Beta-cryptoxanthin, Lycopene, Alpha-carotene, and Beta-carotenes.  Individuals with greater reported intakes of foods high in carotenoids and corresponding high blood concentrations of carotenoids consistently scored better on all of the cognitive tests over the course of the study.

Free-radicals, usually the natural byproduct of oxidation in the body, can cause chronic inflammation, disrupt normal metabolic processes, and cause premature aging of cells.  Carotenoids are plant pigments and powerful antioxidants which protect your cells from the damage caused by free-radical molecules.  Red, orange, yellow, and dark green vegetables are excellent sources of all sorts of carotenoids.  Because they work together synergistically in the body, the greater variety of colorful fruits and vegetables you consume, the greater the antioxidant effects of the carotenoids in your diet.  Carotenoids like Lutein, Zeaxanthin, Cryptoxanthins, Lycopene, and Carotenes are also available in many multivitamins, antioxidant complex supplements, or on their own as individual supplements.  Carotenoid supplements are best taken with a meal, as the other foods (especially fats) will help ensure maximum absorption of these precious nutrients. Powdered collagen is also a beneficial mix to take and even include in meal recipes.

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Sources:

  1. Hercberg S, e. a. (2004). The SU. VI. MAX Study: A randomized, placebo-controlled trial of the health effects of antioxidant vitamins and minerals. Arch Intern Med, 164(21):2335-2342.
  2. Kesse-Guyot E, e. a. (2013 Sept 27). Carotenoid-rich dietary patterns during midlife and subsequent cognitive function. British Journal of Nutrition, Online: http://journals.cambridge.org/article_S0007114513003188.

 

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 Vitamin For Anxiety

by Persona Nutrition

Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults age 18 and older (18% of U.S. population). Anxiety disorders are highly treatable, yet only about one-third of those suffering receive treatment. Depression and anxiety disorders are different, but people with depression often experience symptoms similar to those of an anxiety disorder, such as nervousness, irritability, and problems sleeping and concentrating. One of the best methods for controlling stress and anxiety is with healthy eating. Drinking more water is also recommended because sometimes anxiety may be caused by dehydration. Read on for more about the best foods to help you break free of the anxious cycle.

1. Seaweed.  Seaweed is one of the world’s most nutrient dense foods. Rich in minerals, seaweed contains two nutrients that are key to supporting anxiety, magnesium and tryptophan. Tryptophan is an amino acid that the body converts to serotonin. Serotonin is an important neurotransmitter the body uses to elevate moods, calm the mind, and promote a healthy sleep cycle. Other foods rich in tryptophan are: chicken, turkey, fish, yogurt, cashews, almonds walnuts, sunflower seeds, black beans and peanuts.

Research studies have suggested that one of the many benefits of magnesium is lowering high blood pressure. People who struggle with persistent anxiety experience chronic stress about their anxiety and some research has shown that this chronic stress is related to high blood pressure and heart disease. Fish, cashews, potatoes, bananas, beans and almonds are some other examples of foods rich in magnesium.

Seaweed is also an excellent rare food source of iodine. Some researchers believe that depression may be linked to an iodine deficiency since iodized salt has been replaced by sea salt in many kitchens across the country.

2. Salmon.  Salmon and other oily fish are excellent sources of omega-3 essential fatty acids. Omega-3 essential fatty acids produce the hormones and chemicals that keep you feeling happy and healthy. Omega-3 fatty acids appear to inhibit the release of the stress hormone cortisol. Fish is also a good source of the mineral magnesium. Magnesium may be beneficial during anxiety and panic because it helps muscles to relax. Flax seeds and walnuts are vegetarian alternatives to fish that also contain omega-3 fatty acids and magnesium.

3. Avocado.  Avocados are a nutrient-rich food that provides your body with potassium, vitamin C, and antioxidants. Avocado is also one of the best sources of folate- 1 avocado provides 41% of your folic acid Daily Value requirement! Folic acid is a B vitamin that is required when the body is dealing with anxiety, panic, and depression. Avocados are also a good source of pantothenic acid, another B vitamin needed for responding to anxiety and panic. Pantothenic acid helps produce stress hormones during times of psychological difficulty (emotional upset, depression, anxiety), as well as during other types of strain, such as chronic fatigue and quitting smoking.

4. Blueberries.  Blueberries are rich in vitamins and phytonutrients (plant nutrients), with a variety of antioxidants that are considered extremely beneficial for relieving stress. Blueberries are a rich source of vitamin C which is known to be effective in reducing stress levels. Blueberries also contain a high amount of fiber which helps regulate blood sugar levels. Research has shown that blood sugar fluctuations are a major contributor to stress.

5. Almonds.  Almonds contain a full range of anxiety busting micronutrients, including calcium, magnesium, zinc, B vitamins and even tryptophan. The zinc in almonds is a key nutrient for maintaining a balanced mood. Almonds also contain healthy fats and iron- common deficiencies in both nutrients can contribute to anxiety and a lack of energy.

6. Chocolate.  There is a good reason we crave chocolate when we’re feeling anxious or a little blue! The chemical compounds and magnesium in dark chocolate can improve mood. Chocolate, especially pure dark chocolate without added sugar or milk, is another great food for those living with anxiety and stress. Chocolate reduces cortisol, the stress hormone that causes anxiety symptoms. Dark chocolate is also high in zinc, which is needed for the synthesis of serotonin, a neurotransmitter that contributes to well-being and happiness.

Anxiety is a serious issue and this article obviously does not contain exhaustive information for treating it, however it does help lay some ground work for you to follow up with a therapist and a nutritionist to begin to heal yourself.

 

Source

  1. Anxiety and Depression Association of America. http://www.adaa.org/about-adaa/press-room/facts-statistics

 

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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Herbs that Aid in Healthy Blood Glucose Levels

by Persona Nutrition

There are many safe, effective and natural alternatives to aid in the control of blood glucose levels.  Herbal products are beneficial for the treatment of many conditions and in recent years, several have become noteworthy in the West. Western physicians and health care providers are currently prescribing and recommending herbs for the aided control and lowering of blood sugar levels.  Mind you, the following herbs listed below have been revered and used in the Far East for thousands of years and prescribed for blood sugar control over many decades.

Bilberry: Bilberry, also known as Huckleberry and properly known as Vacciniummyrtillus, has been used as a natural blood sugar tonic throughout history in traditional European medicine.  Bilberry contains a powerful antioxidant that promotes increased circulation in the eyes, and can be used for both the control of blood sugar levels and for diabetic related eye conditions such as retinopathy.  You can find Bilberry in health food stores and in most better grocery stores.

Turmeric: Turmeric, derived from dried and ground Curcumin, has been used for millennia in Asian cookery and Ayurvedic medicine.  Turmeric has traditionally been used to treat and decrease blood sugar levels and to aid in the reduction and maintenance of healthy cholesterol levels.  Turmeric is found in curry and is used in most Asian and Indian dishes.  You can add turmeric to anything you chose per your liking and taste.  Turmeric is not only a great blood sugar tonic, it is also an anti-cancer phytonutrients.

Stevia:  Stevia is a zero calorie herb native to the South American country of Paraguay.  Stevia, also known as Sweet Herb, has been shown to decrease glucose levels through the stevioside constituent found within the herb.  Stevia also has been used to sweeten and enhance the flavor of many foods and beverages.  Stevia can be used in all instances calling for a sweetener.  Stevia does have a slightly bitter after taste and I suggest you try it in a small serving before being added to a large dish.

Cinnamon: This herb has been linked to improved insulin resistance and to the aided management of blood sugar levels.  Adding a few teaspoons of cinnamon to the diet per day has shown to naturally assist with the regulation of and improved glucose levels of type-2 diabetic persons.  Cinnamon is delicious in coffee, tea and paired with cayenne pepper for use as a savory rub best on salmon and shrimp. You can use cinnamon in most sweet dishes and to your liking in everything else!  Cinnamon should be bought from a reputable vendor and certified organic.

Herbs are a tasty way to increase your health and can be used in a myriad of ways.  If you are considering a natural and chemical free approach to maintaining healthy blood glucose levels, please experiment with the herbs discussed.  Most health food stores and better grocery stores will have a vast selection of organic and pure herbs ready for use.  If you prefer a simplified version, you can always use herbal supplements.

Have fun with herbs and look a bit further into them.  You will find yourself absorbed in the information rich in the history, applications and medicinal uses associated with them.  There are wonderful herbal encyclopedias, health books and recipe books available in health food stores, bookstores and online.  There are also herbal books specialized to the needs of diabetics and recipe books specially created for those with increased blood glucose levels.

 

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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Top 7 Tips to Reduce Stress

by Persona Nutrition

Oh, stress!  While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life.  In our culture we tend to very busy and carry a lot of stressful thoughts around with us, which can cause negative effects to our mood, relationships, and health.

We have two main divisions of the nervous system the parasympathetic and sympathetic. The parasympathetic stimulates automatic processes like “rest and digest” and the sympathetic as the “flight or fight”. During times of stress the sympathetic nervous system stimulates the release of hormones from what is referred to as the hypothalamic-pituitary-adrenal axis (1). These hormones include adrenaline, norepinephrine, cortisol and angiotensin II. This hormone cocktail causes your heart rate to speed up, increased blood flow to skeletal muscles and raises blood sugar to fuel muscles for the impending fight or flight! But of all these hormones it is the atherosclerotic plaque building impact that Angiotensin II which is we need to lessen stress (2).

Although it isn’t possible to completely get rid of stress (it does serve a purpose!), we can learn to manage it better.  Here are our top seven tips for reducing stress to help you release the negative energy that may be holding you back from inner peace.

1.  Get enough sleep

Adequate, quality sleep is critical.  Even the smallest problems feel insurmountable when you are tired.  Sleep helps regulate your hormones, appetite, and mood.  Aim for a minimum of 8 quality hours of sleep a night.

2.  Laugh your heart out

Laughter really is the best medicine!  Laughing enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain.  Laughter can also stimulate circulation and aid muscle relaxation, both of which help reduce some of the physical symptoms of stress. Watch humorous movies, videos, and tv shows or listen to humorous podcasts to keep you laughing.

3.  Develop a positive attitude

Negative thoughts manifest into chemical reactions that can affect your body by bringing more stress into your system and decreasing your immunity.  In contrast, positive thoughts actually release neuropeptides that help fight stress and potentially more-serious illnesses.  Practice positive thinking and surround yourself with positive quotes, music, and affirming people.

4.  Be physically active

Exercise isn’t just good for your physical health and weight status, it can also help relieve tension and anxiety that you may be carrying around in your body.  As you begin to regularly release your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do. Aim for a minimum of 10-30 minutes of activity each day.  Remember that any form of exercise can provide you with mood-boosting benefits, the important thing is just to move!

5.  Relax or meditate

Take some quiet time for yourself.  If stress has you anxious, tense or worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace.  I would recommend setting aside at least 10 to 20 minutes a day for your relaxation practice.  If you’d like to get even more stress relief, aim for 30 minutes to an hour.  Meditation not your style?  Tai chi and yoga can deliver the same relaxation benefits.

6.  Build your relationships with others

As amazing and capable as we all are, no one should have to go through hard times all alone.  Building and nurturing relationships with others helps give you support and perspective.  Compliment others daily, show gratitude, and applaud those who did a good job.  Another important part of this- forgive. Holding onto grudges will only cause you more stress and pain.

7.  Nourish yourself

If feeling stressed or anxious, food should be your ally, not your enemy.  Proper nutrition is vital when managing stress.  Do your best to eat balanced meals with protein, complex carbohydrates and high-quality fats every 3-4 hours.  This will help keep your blood sugar balanced and will support your mood and energy.  Also essential, limiting alcohol and caffeine which can deplete long-term energy stores and create anxiety or depression.

 

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.
Sources
  1. Saavedra, J. M., & Benicky, J. (2007). Brain and peripheral angiotensin II play a major role in stress. Stress: The International Journal On The Biology Of Stress, 10(2), 185-193. doi:10.1080/10253890701350735
  2. Kai M Schmidt-Ott, Shuntaro Kagiyama, M.Ian Phillips, The multiple actions of angiotensin II in atherosclerosis, Regulatory Peptides, Volume 93, Issues 1–3, 25 September 2000, Pages 65-77, ISSN 0167-0115, https://doi.org/10.1016/S0167-0115(00)00178-6.  3. Tiffany Field, Yoga research review, Complementary Therapies in Clinical Practice, Volume 24, August 2016, Pages 145-161, ISSN 1744-3881, https://doi.org/10.1016/j.ctcp.2016.06.005.
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Caring For Your Colon Naturally: Foods, Drinks and Supplements That Help To Prevent Polyps

by Persona Nutrition

Your colon health is important and complex and your colon responds to all the foods, drinks, chemicals and ingredients it passes along.  Sometimes your colon seems to cooperate and you feel great and, at other times, your colon might present problems and pain.  Your colon cannot be ignored. You should listen to its voice and what it is telling you through the
feelings, pressures, pains and irregularities it presents you with.  Love your colon, listen to your colon and to do so naturally and healthily, utilize this list.  Here are the top recommended foods, drinks and supplements to care for your colon:

Eat Plenty Of…

  1. Organically grown fruits and vegetables
  2. Olive oil, salmon, tuna, herring, mackerel and halibut
  3. Onions, garlic, leeks
  4. Broccoli, kale, mustard greens
  5. Yogurt
  6. Organic soy
  7. Grapefruit, citrus

Drink More Of….

  1. Green tea
  2. Organic Berry juices
  3. Purified water

Take Daily…

  1. Turmeric (in supplement form and as a natural herbal addition to your foods)
  2. Ginger (in supplement form and as a natural herbal addition to your foods)

Enjoy In Moderation…

  1. Peanuts
  2. Organic whole grains

And Please Avoid….

  1. Red meat
  2. Refined sugar
  3. Alcohol

If you are serious about caring for your colon, please do take the time and make the efforts to adjust your diet accordingly.  Your health is your wealth and you are too important to not invest!  I believe in you and just know that you have all of the power, strength, and wisdom to make the healthy changes your body so desires.

 

Source

  1. http://www.whfoods.com/genpage.php?pfriendly=1&tname=disease&dbid=10
  2. http://www.whfoods.com/genpage.php?pfriendly=1&tname=disease&dbid=10

 

 

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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Top Tips for Heartburn and Acid Reflux Relief

by Persona Nutrition

Do you have a habit of popping antacids regularly after large meals? Heartburn and other symptoms of acid reflux seem to be much more common than they were a decade ago.

The prevalence of weekly heartburn and other symptoms of acid reflux rose nearly 50% over the last decade, according to one of the largest studies ever to examine the issue done by the Norwegian University of Science and Technology.  The study doesn’t explain why heartburn and other acid reflux symptoms rose, but obesity is the most likely reason for the findings.

Heartburn or acid reflux is caused by regurgitated stomach acid which irritates the sensitive lining of the esophagus.  Common symptoms you may experience if you have heartburn include: burning or pain in the chest; regurgitation of acidic stomach debris; belching; hoarseness; difficulty swallowing; epigastric pain after meals.

Persistent heartburn occurring more than two times a week may be a more serious condition known as Gastroesophageal Reflux Disease (GERD).  If you have chronic heartburn, be sure to visit with your doctor for treatment to avoid more serious health problems.

Heartburn Relief Tips

Both diet and lifestyle can significantly contribute to the severity of heartburn symptoms.  Take control of your acid reflux today by incorporating these top ten tips into your preventative health arsenal!

1. Eliminate dietary triggers.  Many people find that certain foods increase their symptoms.  Some common triggers or irritants include: alcohol, caffeine, chocolate, peppermint, citrus, tomatoes, onions, fried foods, and hot spices.  Try eliminating these foods to help manage your reflux symptoms.

2. Eat your last meal no less than 3 hours before going to bed.  This gives your stomach time to empty before lying down to sleep at night.

3. Try smaller meals more often.  Reduce your portion sizes and try eating five or six small meals a day, rather than three big ones.  Eating too much at once is a big heartburn trigger.

4. Please don’t smoke.  Smoking is irritating and can reduce the effectiveness of the muscle that keeps acids in the stomach.

5. Wear loose-fitting clothing.  Ditch the skinny jeans.  Tight clothes put added pressure on the abdomen.

6. Increase your fiber and water intake.  Eat more fiber and drink lots of water to keep your digestive tract moving and healthy.

7. Eat meals without distraction.  Numerous studies have demonstrated that we don’t digest our food properly when we eat with distractions.  Turn off the tv and slow down to avoid overeating and indigestion.

8. Be physically active, but not directly after eating.  Regular exercise a minimum of 3 days a week is helpful for your cardiovascular health, but running after eating a large meal is likely to spell heartburn trouble.  Wait for a minimum of 3 hours after eating before engaging in any strenuous exercise.

9. Elevate the head of your bed by 4-6 inches.  If needed, put wood blocks under your bed to raise the head by 4-6 inches.  This will help prevent the stomach acid from regurgitating back into your esophagus.

10. Try nutritional supplement support.  Mucilaginous herbs can help reduce inflammation and soothe an irritated digestive tract.  Some good ones to try include: Deglycyrrhizinated Licorice (DGL), Slippery Elm, and Marshmallow Root.  Ginger, Turmeric, and Omega 3 fatty acid supplementation can also be used to reduce inflammation from heartburn.

Sources:

  1. Changes in prevalence, incidence and spontaneous loss of gastro-oesophageal reflux symptoms: a prospective population-based cohort study, the HUNT study.
  2. Gut. 2012 Oct ;61(10):1390-7. doi: 10.1136/gutjnl-2011-300715. Epub 2011 Dec 21 .

 

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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5 Reasons Wise Women Meditate For a Healthy Heart

by Persona Nutrition

Meditation is a relaxation practice that encourages deep breathing to de-stress, lessen anxiety, quell unruly thoughts and to decrease adrenaline. Beginning a daily meditation practice could be just what you need to improve your heart health and here are 5 reasons why wise women do so:

  1. Meditation encourages deep belly breathing that, within minutes, puts you into a relaxed state of mind. A relaxed mind is a clear, wise and happy mind.
  2. Meditation allows you to focus and bring balance into your body. Balanced bodies are healthier bodies.
  3. Mediation restores your hormones allowing you to feel better and sleep better. Restful sleep is essential for a healthy, strong heart.
  4. Meditation erases mental clutter and draws you inward to a peaceful and calm place. Calm is cozy!
  5. Meditation is a vacation. A free, healthy, restorative and private getaway. On this vacation, lost baggage is desired!

If you are ready to invest in your heart health with a daily meditation practice, do so comfortably and do what works for you.  There is no need to sit cross legged if that does not suit you. Laying down, walking, sitting in a rocking chair or reclining in a hammock are all wonderful for meditation. What feels right to you is what is most important.

 

Sources

  1. The American Heart Association. www.heart.org  Meditation and Heart Disease, Stroke.
  2. Richard A. Stein. Lower Stress, Cardiovascular Disease Risk By Meditating. New York University, Center For Prevention of Cardiovascular Disease.

 

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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