Tag Archives: Minerals

Euphoria, Pleasure, Happiness! Which Nutrient do You Need?

Need a pick me up? Do you feel deflated, demotivated, or depressed? Such pessimistic symptoms can leave one dragging their feet, however, can also be combatted through an intake of dietary nutrients that provide a natural supplementation for enhancement of moods

Foods that Increase Euphoria & Pleasure Release Dopamine

A good reason to consume 1 ounce of dark chocolate a day is that it has the chemical phenylethylamine which releases dopamine.  Dr. Mindy Dopler Nelson of Stanford University,  states that, “The compound is thought to be  responsible for the high you experience after eating chocolate because it releases natural feel-good chemicals called endorphins in your brain.  According to All Chocolate, PEA is released by the brain when people are falling in love, and this might explain why chocolate and Valentines Day are so closely linked.”

Chocolate has a chemical that causes dopamine to be released in the brain, inspiring a sense of euphoria and pleasure.

Dr. Nelson explains, “Chocolate is a stimulant that will release the dopamine that creates that pleasure feeling. It’s in the cocoa. There’s more of it in dark chocolate than in milk chocolate. But there’s something about the fat in the milk that also will make you feel good. Some people associate a comfort food with a high-fat food. There also are antioxidants in the dark chocolate, but watch the dosage! Excess can be harmful for your liver and pile on the pounds. Dopamine has an amphedamine effect, hence the term chocoholic. You also cannot ignore the fact it contains mucho caffeine that will keep you up at night. (And if you don’t get enough sleep it will effect your serotonin level.)

Other food sources of phenylethylamine are: Almonds (can promote migraine headaches if too many are consumed.) and Cheese should be consumed in 1 ounce or 28 grams per day, Red Wine (4-6 ounces or 125-200 ml per day) and Tomatoes.  An apple a day contains tyrosine which also converts to dopamine.

Eat to Improve Mood, Memory, & Sleep: vitamin B6 & Trytophan

If diagnosed with depression, try pursuing some dietary changes before starting medication, or implement in addition to the intake of medication.  Facing depression head on, incorporating walking twice a day along with new nutritional choices and professional help can give you a new perspective on life.  Your daily dietary intake should consist of 2-3 of the following through out the day:

  • Nuts (1 ounce, or 28 grams a day) Cashews or Brazilian Nuts are also linked to reducing coronary, depression, and diabetic symptoms in addition to promoting weight loss.
  • Bananas (1 banana per day)
  • Poultry for protein (tryptophan. 4-6 ounces)
  • Salmon
  • Tofu
  • Milk  (8-16 ounces or 245-490 ml per day)
  • Yogurt (4-6 ounces a day or 125-200 ml day)

  • A plate of Sri Lanken Chicken Cashew has nutrition properties to reduce symptoms of depression.

Cashew nuts are very rich source of minerals. Minerals especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in the nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and prevent deficiency diseases.

 “Vitamin B6 and Tryptophan”.   Foods such as turkey, chicken, quail, banana, and even milk can fight depression symptoms. All contain Vitamin B6 (which helps create serotonin) and have the protein Tryptophan  that can be converted to the neurotransmitter, serotonin, which is linked with happiness, or known as a “Mood” enhancer.  In simplified terms, a Neurotransmitter (serotonin for example), is like the super-autostrada of information in your brain that allows different parts to talk to each other!!!

Tryptophan can be found in a variety of foods to help fight depression, they include: chocolate, bananas, poultry, meat, whole grain pasta, fennel seeds, figs, fish, peanuts, milk and cottage cheese.  A list that many can pick and choose from and find health and comfort.                                                         

Artificial sweeteners are often found in beverages and processed foods; such sweeteners depress pleasure hormones dopamine and interfere with the production of serotonin.

Foods to AVOID.  Any foods or drinks (Diet) with artificial sweetners should be avoided.  Multiple studies have shown this aritficial sweetner to depress serotonin levels. Those with a history of mood disorders or depression have been linked to a severe reaction after consuming aspartamine. Additional weight gain is attributed to aritificial sweetners, as they interfere with an individual’s “internal calorie counter” causing the hormones ghrelin (go eat) and leptin (stop eating) to malfunction. While consuming a diet drink with a meal of 700 calories, the leptin hormone does not respond to the feeling of satiety because the internal calorie counter thinks that only 300 calories have been eaten; that kind of deficit adds up to weight gain and to depression.

Stay on the medication.  Do talk to your doctor about how you can work with them in pursuing necessary dietary changes that will nutritionally benefit you as well.

Nutritional Facts:  Include foods in your diet with B Vitamins. They contain two amino acids: Phenylalanine and Tyrosine, which are precursors to noraepinepherine and tryptophan, which are precursors to the neurotransmitter, serotonin.

Other vitamins which may contribute to mood enhancers are: zinc, selenium, calcium, Vitamin D, iron and magnesium.

By: Kimberly Crocker-Scardicchio

Literature Research

The Olive Tree

A handful of olives each day improves the health of the body.

The history of the sacred olive tree’s goodness extends from peace offerings between “The Powers” of countries and cities, to its fruit’s medicinal benefits.  Before presenting how the olive is processed, enjoy some trivia on the olive tree and it’s influence on society.

  1. Genesis states that Noah received an olive branch from a dove once the flood waters receded. Christians continue with the tradition of exchanging small olive branches as a sign of peace one week before Easter.
  2. The name Athena is said to bare the name of the Olive Tree with the Olympic Crown being made of olive branches.
  3. Olympians  and other individuals used olive oil to make their skin more supple.
  4. Extra Virgin Olive Oil (EVOO) is used as a medicine in order to improve healthy cholesterol (HDL) and reduce the bad cholesterol (LDL). The quality of nutrient’s work as a hammer and chisel, helping to reduce plaque build up in veins and arteries.
  5. Thousands of  years of history and research have shown the importance of olive oil. World history indicates that in 2000 b.c. Egyptian’s imported Olive Oil from Crete, Syria and Canaan.

Generations of farmers and their  knowledge on handling of the fruit is passed down through time and right to our kitchens where the tree of life provides us with vitamins and minerals that satisfy our bodies keeping them healthy and strong.

EVOO a.k.a. Liquid Gold

Homer called it “Liquid Gold” and so the name stuck since Greek times. Extra Virgin Olive Oil, a name from “Oleum” (oil ) Gk and “Elaion” (olive tree ) Gk, originates from “El’yon” (meaning superior) Gk. Todays largest producers of Olive Oil are: Spain, Italy and Greece. Spain & Italy perform multiple presses on olives, while Greece is the number one  producer of Extra Virgin Olive Oil (a single first press).

Olive trees are pruned yearly. The height of fruit production is 20-25 years per branch and then it is removed. By alternating the cultivation of branch shoots, olive trees can live 300-600 years.

Olives await their press

In late fall and early winter, large nets are spread around the tree, olives are combed from the branches with rakes, combs or shakers, then placed into a large wagon. They await their press within the first 24 hours of being collected. The olives are removed from the wagon and elevated into a wash bin, separated from leaves and insects, ready for press.

Old olive press

Olive presses have evolved over time! Two stone wheels once stood vertically to each other with a large pole balancing them in the center. A donkey was roped onto the pole and would walk in circles, causing the wheel to rotate and press the olives, resulting in a beautiful green ribbon oil streaming from the attached siphon. Archaeologists found 100 olive oil presses dating back to 1600 b.c. in “the fertile crescent”, the stomping grounds of Lebanon, Israel and Palestine. The ancient presses would have produced between 1,000 to 3,000 tons of olive oil per season.

Once in press, the water and oil are separated from the olive.

Today olives are more easily pressed with their oil extracted and water being separated from the fruit. There are 3 presses performed on a single olive in modern times. Description of “Cold Press Oil” is reference to when the olives were obtained and pressed; November-January for most countries north of the equator! Looking through the screen, one can observe the pressing of the olives! The filaments are an earth color, soon to come out yellow-green as the pits and olive skin are sorted from the oil.

Olives endure 3 presses. The virgin press has the highest quality of nutrients and is dark yellow-green in color.

Extra Virgin Olive Oil has a color of dark yellow-green and holds a superior quality in vitamins and minerals. It is preferred to NOT HEAT EVOO, but instead use it on fresh on salads, vegetables and breads. Second press, a pale yellow oil, is used for low-heat sautéing of garlic & onion, a precedent to sauce making. Third press, yields clear oil, considered a poor quality with very few nutrients, often combined with a pat of butter for frying. Understanding olive oil and how or why it is used in various recipes provides one an opportunity to achieve the best dietary results in keeping a  family healthy.

1 serving a vegetables= 4 olives. Replace butter intake with EVOO to improve skin

Europe has many wonderful olive orchards.  A special thanks to Villa Maiano (Florence, Italy) and an opportunity to visit to their Olive Orchard and access to their farm.  http://www.fattoriadimaian​o.com/en/

Recipes

Recipes for Extra Virgin Olive Oil (EVOO)
DRESSING or DIP:

  • Whisk together 1 Tbsp EVOO, 1/2 Tbsp balsamic Vinegar, pinch of salt and pepper, 1 tsp parmesan cheese and serve on baguette or salad.
  • Vegetable salad. 1 tomato diced, 1 cucumber peeled and diced, olives, 1/2 c. arugula leaves. Combine with 1 Tbsp EVOO, pinch of pepper and oregano.
  • Salmon and Mozzarella
  • Cucumber Guacamole Dip

Recipes for Second Press Olive Oil

Recipes for Third Press or Light Olive Oil

OLIVE OIL can be used by itself  in place of facial creams.  Please read more and learn how to save money be making your own home remedy; a daily application before bed time is enough to improve skin.  Home Remedy Facial! Stimulate Your Skins Collagen & Elastin
Written by Kimberly Crocker Scardicchio

Switching from Sam’s and Costco to USANA

I just had to pass this on.  It’s not an endorsement from Eat Know How, but a personal opinon about USANA products.  Please understand, that you can never replace daily intake of whole foods, but there are Benefits from Nutritional Supplements.
Being the penny pincher and doubting Thomas that I am, and after much investigation, I’m switching from Sam’s and Costco on purchases such as: hair and skin products, vitamins (kids and adults), health bars and drinks.   I recently joined USANA who produces high end quality vitamins, minerals, skin and hair  products, health bars and drinks..   After attending a seminar with their USANA’s Lead Biochemist, Dr. John Cuomo,  I was convinced of their products and that becoming a USANA member would be beneficial both economically and healthwise for my family.
 
The cost is minimal! Compared to Sam’s or Costco quality and quantity of product, USANA is better!  After I added up my yearly cost of: hair and skin products, vitamins, health bars and drinks I concluded that the following benefits made sense to me.
  • Place a one time order of 150 points of merchandise and the membership fee.
  • The total cost is just under $200. (depending on products you order,  prices will vary.) 
  • Renew your membership with USANA  every year for only $20.
  • Family members and friends may purchase directly from you. 
  • Any new members who sign up through you, provides you with a percent back. 
  • Products you personally buy and hand out to others may be TAX DEDUCTIBLE, written off under a personal business claim.
Here’s a link to an article I wrote on the company and their products and a link to their supplements and products, which are many to choose from.
Supplements and Products   Look also under their “search” if item is not found.
 
Lastly, I’ve researched USANA, and they:
  • Have recieived multiple certifications and have quite a few patents in the 16 years they’ve been around. 
  • Are the supplier of the Olympic athletes with their nutritional supplements.
Let me know if you’re interested in becoming a member and I’ll be happy to share more with you.
 
Kim Scardicchio
Author of Eat Know How and www.eatknowhow.usana.com
USANA’s Customer service line for more information.  Refer to my name as the USANA Associate Representative
1-888-950-9595

Heal what Ails you. The benefits of nutritional supplements!

The Need for Nutrition  “As sciences go, nutrition is a young one. To put it’s age in perspective, if the history of the human race were compressed into 24 hours, scientific discoveries began about 12 seconds ago, and nutrition, as an organized science, emerged only during the last three to six seconds.”

“While much has been discovered about nutrition in its short scientific history, the road ahead still holds many discoveries in our journey toward optimal health. Of the many vehicles on that road, USANA is the Mercedes Benz®, leading the way in quality and integrity.”

The following articles provide strong evidence of the need for nutritional supplementation:

Overworked and Undernourished
Your Health is Priceless

At USANA Health Sciences our mission is to develop and provide the highest quality, science-based health products, distributed internationally.”

 

For a period of time I rejected the notion of taking Vitamins.  Personally, I do count my 4 fruits and 5 vegetables intake, trying to make sure that I hit the magic number of 9 amd striving for 11.  One of the main reasons that sickness occurs is for the simple fact that our body is not prepared to head off the attack due to improper nutrition.   Lack of vitamins, minerals and antioxidants not ingested on a daily basis leads to  various types of disease.

 

What Ails an individual is due to several villianous aspects:

  1. 7 out of 10 people do not eat properly. 4 fruits, 5 vegetables, fish, meat, dairy, breads, unsaturated fats: Olive oil, Peanut oil, Canola oil.
  2. What  one inherits from parents and family members, Genetic’s and DNA.
  3. Pollution, Pesticides and Processing of foods all have aspects of depleting nutrition from whole foods.

An individual should never take too much of the fat soluble vitamins K, A, D, E, as they can create detrimental effects within your body damaging both the heart and liver. Stay with a quality manufacturer of vitamins that have multiple controls in place to assure that the product produced does no harm to the consumer.

Having studied the sciences for five years myself, I wanted to to better understand USANA’s approach to reasoning the nutritional supplements in combination with it’s breakdown in the metabolic pathway. I attended a meeting under the direction of Dr. Jouhn Cuomo, a Biochemist at USANA, and was very impressed with his approach to the development of the vitamins, minerals and antioxidants produced in his lab, as well as, the MANY controls that were in place to ensure their product.   The seminar left a positive impression on me and I walked away convinced of USANA’s Good Manufacturing Practices and all or their national and international certifications.

It is important to check with your doctor to make sure there are no mal-interactions between any present medications and supplements that you may be taking.  Additionally, one should know that while supplements are not meant to treat, cure or prevent any disease evidence has shown that take in the right amounts they don’t harm the body and help the body to function better.

USANA Vitamins supplement chart

Supplements and Products that you can order on line.

 

Anti-Oxidants

AO Booster

• Boosts antioxidant protection

• Provides half the daily dose of the grape-seed extract found

in Proflavanol® 90

Mega Antioxidant

• Contains ingredients that are essential for good health

• Supplements vitamins that may be missing from diet

• Defends against oxidative stress

E-Prime™

• Provides powerful antioxidant defense

• Supports a healthy immune system

TenX Antioxidant Blast™

• Provides powerful antioxidant protection

• Supports heart health

• Promotes general well-being

 

 

Vitamins and Minerals

Chelated Mineral

• Contains ingredients that are essential for good health

• Delivers important minerals crucial to body

• Helps body effectively process key nutrients from our diet

Body Rox™ for Teen’s

• Provides essential vitamins and minerals for adolescents

• Helps compensate for irregular eating habits

• Supplies a comprehensive blend of antioxidants

BodyRox™ Active Calcium™ Chewable for TEEN’S

• Chewable calcium supplement specially formulated for teens

• Helps maintain healthy bones

• Supports many body functions

• Is important to cellular health

Usanimals™ for Children

• Provides essential nutrients for kids, ages 13 months to

12 years

• Helps support children’s rapid growth

• Supports healthy immune function

 

Vision and Eyes

Visionex®

• Supports eye health

• Defends against environmental stresses

 

Heart and Circulatory System

Proflavanol®

• Helps support a healthy heart and circulatory system

• Supports healthy immune function

• Offers superior antioxidant protection

Proflavanol® 90

• Offers three times the strength of regular Proflavanol in

one tablet

• Helps support a healthy heart and circulatory system

• Supports healthy immune function

• Offers superior antioxidant protection

BiOmega™

• Supports healthy joints

• Supports a healthy brain

• Supports a healthy heart

CoQuinone® 30

• Supports a healthy heart

• Provides strong defense against

oxidative stress

• Supports normal energy production within cells

Ginkgo-PS™

• Aids healthy blood circulation

• Supports mental acuity, memory,

and learning ability

Poly C®

• Supports collagen synthesis for healthy skin, bones,

and muscles

• Provides strong defense against oxidative stress

• Supports healthy immune, cardiovascular, and liver function

TenX Antioxidant Blast™

• Provides powerful antioxidant protection

• Supports heart health

• Promotes general well-being

 

 

Joints

Procosa® II

• Promotes optimal joint health

• Supports maintenance of healthy cartilage

BiOmega™

• Supports healthy joints

• Supports a healthy brain

• Supports a healthy heart

 

 

Liver

Hepasil DTX™

• Supports healthy liver function

• Supplies a unique blend of antioxidants.

Poly C®

• Supports collagen synthesis for healthy skin, bones,

and muscles

• Provides strong defense against oxidative stress

• Supports healthy immune, cardiovascular, and liver function

 

 

Vegetarian Diet

OptOmega®

• Supports cellular health

• Supports a healthy heart

• Organic, vegetarian source of a balanced ratio of EFAs

 

Men’s Health

Palmetto Plus™

• Supports men’s health

• Provides long-term support for prostate health

 

Women’s Health

PhytoEstrin™

• Supports women’s health

during natural aging changes

• Helps maintain bone mass

• Supports a healthy

cardiovascular system

CoQuinone® 30

• Supports a healthy heart

• Provides strong defense against

oxidative stress

• Supports normal energy production within cells

Ginkgo-PS™

• Aids healthy blood circulation

• Supports mental acuity, memory,

and learning ability

 

Bones, Muscles, Immune System, Heart and Liver

Poly C®

• Supports collagen synthesis for healthy skin, bones,

and muscles

• Provides strong defense against oxidative stress

• Supports healthy immune, cardiovascular, and liver function

Active Calcium™

• Helps maintain healthy bones

• Supports many body functions

• Is important to cellular health

TenX Antioxidant Blast™

• Provides powerful antioxidant protection

• Supports heart health

• Promotes general well-being

 

Please check with your doctor about the proper Nutritional Supplement that is right for you.  These statements have not been evaluated by the Food and Drug Administration. USANA’s and it’s product’s are not intended to diagnose, treat, cure, or prevent any disease. essentials optimizers

optimizers

Women and Hair Loss

For more great articles visit: www.cincychic.com 

Cartoon images of a mother at mid-day with her hair frazzled or falling all around her is closer to reality than most moms would like to admit. Although little is known about nutritional factors and hair-loss, studies have revealed “hair shedding” is commonly linked to women and is associated with: protein-energy malnutrition, hypothyroidism, starvation, eating disorders, stress, or a form of Alopecia (balding, that needs to be under a physicians care).

Hair shedding in women is generally a reflection of the individuals nutrition status. Several studies have examined the relationship between iron deficiency and hair loss. As noted by The Cleveland Clinic Foundation, “We believe that treatment for hair loss is enhanced when iron deficiency, with or without anemia, is treated. Iron deficiency anemia should be treated. Treating iron deficiency without anemia is controversial. Treatment of nutritional iron deficiency anemia includes adequate dietary intake and oral iron supplementation. Excessive iron supplementation can cause iron overload and should be avoided. ” 1 (J Am Acad Dermatol.)

Researchers as recently as 40 years ago, demonstrated the importance of iron supplements in nonanaemic, iron-deficient women with hair loss. Additionally, serum ferritin concentrations provide a good assessment of an individual’s iron status and seem to be a factor in female hair loss. Furthermore, the role of the essential amino acid, l-lysine (protein) in hair loss also appears to be important. Double-blind data confirmed the findings of an open study in women with increased hair shedding, where a significant proportion of women responded to “l-lysine and iron therapy”.  2 (Clin Exp Dermatol.) One should be warned that excessive intakes of nutritional supplements may actually cause hair loss and are not recommended in the absence of a proven deficiency.

The most effective way to get healthy hair is to have a healthy diet. Components of the hair follicle, shaft and scalp require certain foods that make your hair healthy and strong. Studies show that by incorporating foods in your day-to-day diet from the following groups you could notice a difference in your hair within a few weeks.

Eating a healthy, well-balanced diet is important for healthy hair.

Water: One-fourth of the weight, of a strand of hair, is made up of water. Water makes your hair supple and soft therefore you should have enough water. Do not wait till you are thirsty keep drinking water. If you thirsty it means that you have lost water and your body is asking you to replenish the loss. Water keeps your hair silky and shiny as well.
Protein: A diet for healthy hair should be rich in protein as hair consists of primarily protein. Proteins will give your hair more strength and will prevent it from breaking and splitting. Eat protein rich foods like eggs (The Egg! A complete Protein!), fish, meat, milk, cheese and cereals. For additional Protein Tips go to: Depressed? Food for Thought: Natural Mood Enhancers
Minerals: A variety of minerals are important for healthy hair. Iron carries oxygen to the hair. Insufficient iron will starve the hair follicles of oxygen. Include red meat and dark green vegetable in your diet, as well as, fresh vegetables, nuts and seeds.
Vitamins: Vitamin A makes your scalp healthy and is good for your skin as well. Is associated with orange fruits and vegetables. Vitamin B and C for hair growth. Include these vitamins in your diet to avoid hair from splitting.
Exercise: Along with a healthy diet it is important that you exercise so that proper blood flow to your scalp and will help in the growth of hair.

Protein: Is found in meat, fish, poultry, milk, eggs, cheese, yogurt, sunflower seeds etc.
Vitamin A: Is found in eggs, milk, carrots, tomatoes, oily fish, dark green leafy vegetables, apricots etc.
Vitamin B: Found in milk, eggs, wholegrain cereals, bread, wheat germs, nuts, soy beans, poultry, fish, meat etc.
Vitamin D: Sunlight, fish liver oils, oily fish, milk and eggs etc.
Vitamin C: Found in bright colored fruits and vegetables: blackcurrant, green peppers, citrus fruits, bananas, avocados, artichokes, leafy green vegetables etc.
Vitamin E: Found wheat germ, peanuts, vegetable oils, green leafy vegetables etc.
Iron: Found spinach, liver, lentils, beans, peas, dried fruit etc.

Calcium: Found cheese, nuts, eggs, milk, yogurt, sardines, root vegetables etc.
Iodine: Found in seafood, iodized salt etc.
Sulphur: Found eggs, meat, cheese, dairy products etc.

A mother with frazzled hair shown in a cartoon image will continue to get laughs, but with a bit of knowledge and a well balanced diet we can avoid the embarrassment of hair-loss and begin to enjoy the laughter around us.

By: Kimberly Crocker

References
1. Trost LB, Bergfeld WF, Calogeras E. The diagnosis and treatment of iron deficiency and its potential relationship to hair loss. J Am Acad Dermatol. 2006 May;54(5):903-6.
2. Rushton DH School of Pharmacy and Biomedical Sciences, University of Portsmouth, Portsmouth, UK. rushton@btinternet.com PMID: 12190640 [PubMed – indexed for MEDLINE] Clin Exp Dermatol. 2002 Jul;27(5):396-404..