Author Archives: Kimberly Crocker

Omega 3 & 6…It’s all Fish to me.

What To Look For In A Fish Oil Supplement 

  • Your fish oil must list the specific species of fish used to make the oil. Salmon, tuna, mackerel, sardines and anchovies are the richest sources.
  • Your fish oil must contain omega 3 fatty acids – not just “fish oil”.
  • It should list the total amount of EPA and DHA on the label. The average intake of total EPA and DHA should be around350mg-500mg which is roughly 2-3 capsules per day.
  • The fish used for the oil should be health screened and disease free.  
Fun Facts  11 Omega 3 Benefits for Women
1. Breast cancer protection
2. Relief from menstrual cramps
3. Improved fertility
4. Healthy babies
5. Preeclampsia prevention
6. Full term babies
7. Baby’s brain development
 8. Less postpartum depression
9. Minimized menopause problems
10. Protection against osteoporosis 
11. Reduced risk of heart disease

Should I supplement My Diet?

A word on the importance of vitamins and minerals, “vitamins cannot effectively work in our bodies without the correct balance of minerals.”  How one maybe feeling, or the business  the of day may alter their total adequate nutritional intake. 

 Did you know without certain minerals consumed in our diet that blood production, bone growth, organ function, and vessel stability would be altered?  In other words a well balanced diet must be ingested.  For example; calcium is needed for vitamin “C” utilization, zinc for vitamin “A”, magnesium for “B” complex vitamins, selenium for vitamin “E” absorption, etc.

While only 5% of the human body is made up of mineral matter, they are critical to keeping the blood and tissue fluids from either becoming too acid or too alkaline.  By doing so, they allow other nutrients to pass into the bloodstream, aiding in transportation of nutrients to the cells and also drawing chemicals in & out of the cells.  It’s a big job for such a small object whose sole job is to make sure, that any slight change in the blood concentration of any mineral can quickly endanger life.

A common questions is, “Should supplements be taken?”  I usually advise a blood analysis to determine if any particular vitamin or mineral is missing.  Typically missing are calcium, iron, vitamin C and B’s. This could be from: age, growth spurts, sickness, daily nutritional intake or how one chooses to diet. Additionally,  many don’t take into consideration that foods lack higher amounts of qualtiy  vitamins and minerals due to pesticides, insecticides, pollution and erosion.

Please review the list below of vitamins and a short list on how they benefit of us, various nutritional minerals are also listed with their functions and important roles in maintaining the body’s homeostasis.

Vitamin K.  Promotes blood clotting, regulates blood levels, and activates 3 proteins for bone growth and health (gamma-carboxylase: BGP, MGP, Proteins.

Vitamin A Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes.  Deficiencies:  Dry skin, blindness, poor bone growth, and weak tooth enamel.

Vitamins C and Vitamin E are antioxidants that effectively work against free radicals in order to protect the body’s cells.

The fat vitamins K, A, D, E are stored in the liver and typically found in measurement of international units which is considerably less than water based vitamins C and B’s, that are found in micrograms.  B and C vitamins must be consumed multiple times throughout the day as they are washed out of our system about every 4 to 6 hours. 

Vitamin B’s releases energy from Carbs. 

  • Vitamin B1 Thiamine:  ENERGY, controls fxn of heart, muscle, nervous system. 
  • Vitamin B2 Riboflavin: Growth, reproduction, produces RBC. 
  • Vitamin. B3 Niacin Digestive system, skin and nerves.
  • Vitamin. B5 pantothenic acid:  Metabolism Food, and formation of hormones.
  • Vitamin B6 Pryidoxine: Immune system, nerve fxn, RBC. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions. Critical for protein rxn’s. 
  • Vitamin B9 folate/folic acid:  RBC, nervous system, creates and forms DNA, brain fxn, spinal fluid. cell growth, developing baby growth in utero.
  • Vitamin  B12:  RBC, maintains central nervous system.

While only an individual can truely identify their personal status, it is important to know your body and listen to it.  Talk it over with your doctor, most will agree that a multi vitamin is not a bad idea to include into your daily routine in order to balance out your nutritional intake and supplement those vitamins and minerals that could have otherwise been missed for the day.

Scones from Sarah

1Ib Self Raising Flour 
4 Teaspoons of Baking Powder
4 ozs of Margarine (will try with Butter next time Kim)
Rub all of the above ingredients together finely.
Then add
2 ozs of Sugar
6 ozs of Sultanas
 
Mix the above together
With a fork add approximately half a pint of milk – slowly to make a soft dough – add more flour if too wet.
Roll out onto a flat surface – about quarter of an inch thickness
Cut out into individual rounds and glaze top with a beaten egg (but not for Ricardo!!)
Place on a baking tray at about 200 c (approximately 10 – 15 mins) until golden brown.
Enjoy with fresh cream and jam or butter.  I like to warm them in the microwave and add butter and jam.
Happy eating!
Sarah

Minerals Compliment Vitamins

MINERALS are an important part of our daily diet. Did you know that without certain minerals consumed in our diet that we risk changes in blood production, bone growth, organ function, and vessel stability? While only 5% of the human body is made up of mineral matter, they are critical to keeping the blood and tissue fluids from either becoming too acid or too alkaline.  Minerals allow other nutrients to pass into the bloodstream, which aids in the transportation of nutrients to the cells and also draws chemicals in & out of the cells.  It’s a big job for such a small object whose sole job is to make sure, that our bodies are healthy and strong.

Additionally, vitamins cannot effectively work in our bodies without the correct balance of minerals. In other words a well balanced diet must be eaten.  For example; calcium is needed for vitamin “C” utilization, zinc for vitamin “A”, magnesium for “B” complex vitamins, selenium for vitamin “E” absorption, etc.

 

Calcium: Dairy Products, Tofu, Salmon, Almonds, Oranges, Broccoli

Zinc: Oysters, Crab, Beef

Magnesium: Grains, Legumes, Nuts, Beef

Selenium: Fruits, Vegetables, Nuts

Carbohydrates or Saccharides

Carb o hydrate =  Carbon and hydration for the body.

Carbohydrates are also known as saccharides, or simple sugars, they are: lactose, fructose, cellulose, lactose and glucose.  These sugars are not the white table sugar (sucrose) that most of us are familiar with, but instead come from plants or milk, which provide us with daily energy.

Fruits and vegetables provide our bodies with: nutrients, water and energy.  Their sugar group is fructose and cellulose.

Whole grains are critical for B Vitamins, which are linked to: focus, mood stability and strength. When flour is reduced from its natural brown color, the flour loses its nutritional value. The whole grains and cereal come from the group of sugars called cellulose.

Milk also provides us with the nutrients, fluid and energy and comes from the sugar based group of lactose.

Our glucose levels in our blood reflect our nutrient and energy uptake.  Eating the proper quantity of “sugars” reflect how our body is utilizing the foods that we eat and how much daily exercise we are getting.  A favorable glucose level is between 65 and 100.

Although some of these molecules are larger in size they are primarily derived from a simple molecule whose basic form is made up of two carbon’s, a hydrogen and an oxygen.