Why do we always make excuses?

Excuses are everywhere, and it's precisely because they are so prevalent that they are not effective at all.  When we hear the words, "I'm sorry but..." most of us know exactly what's coming is an excuse.  The dog ate the homework.  Traffic was terrible.  My appointment went over. The boss is to blame.  The equipment is broken… and there are hundreds more.

All the good excuses have already been taken.  In fact, the high-quality excuses have been used, reused, overused and abused.

When you tell someone that you are going to do something at a certain time then be there to do it.  There is nothing that speaks louder to the person you are working with or meeting that they really are not that important.  It brings the message that you are more important than they are. When I was Clerk of Court I used to have a judge that was always late.  Up to 45 minutes before we would start and he always said “It is 9 until it is 10”.  I always felt this was so disrespectful to the person who was waiting in court for whatever reason.  Everyone’s time is as important as the next.

So, next time you are tempted to spend time trying to concoct a new and improved excuse, don’t bother.  A far better strategy is this:  Make a decision and do the work.  Then let your actions speak for itself.

Can you get to much Protein

Once again, the NY Times is fear-mongering about nutrition. This time, in a Dec. 6, 2016 article entitled “Can You Get Too Much Protein?” the target is protein powders. Think about it. You can get too much vitamin A, vitamin B6, sugar, even water; nutrition is powerful, and many nutrients have defined safe upper limits of intake. So it should come as no surprise that it’s possible to consume too much protein. If someone asks you “Is excessive X harmful?”, the answer is straightforward even if you know nothing about X; you only need to understand the meaning of excessive. The NYT article reads a bit like that, raising alarms but not shedding light. The article’s implication that people are doing themselves harm by high protein intake, and that the cause of the high protein intake is protein powders, is poorly supported by the contents of the article or by the scientific literature.

Let’s begin by considering what protein is: an essential nutrient. You can’t live without consuming some minimal amount of available protein that provides all nine essential amino acids in adequate amounts. The article correctly states the Institute of Medicine’s (IoM) adult Dietary Reference Intakes for protein, 56 g per day for men and 46 g per day for women. It would have provided useful perspective if the article had also mentioned the IoM’s additional guidelines on acceptable macronutrient ranges. Protein in adults, according to the IoM, can range from 10-35% of calories. Based on a 2000 calorie diet, that translates to 50-175 g per day. And let’s keep in mind there is nothing sacred or historically relevant about the 2000 calorie diet. I’m currently enjoying a book by Jane Ziegelman & Andrew Coe, A Square Meal: A Culinary History of the Great Depression. Ziegelman and Coe cite a 1923 survey of Midwestern farm families, which found these farmers consumed more than 4300 calories per day, “more than enough calories and protein to perform their arduous work.” Throughout most of recorded history humans were more physically active than our modern lifestyles require — or in many cases, allow.

Protein powders are described in the article as a relatively new invention. That’s a true statement if you consider space flight or color TV a relatively new invention. Protein powders have been on the market since at least the early 1960s. The article makes minimal attempt to distinguish between possible downsides of consuming protein from animal based “whole foods” such as bacon, relative to the option of for example a plant based protein in powder form. It also fails to mention the evidence that protein intake is better when evenly distributed across one’s daily meals, as opposed to heavily weighted towards one meal. Since many breakfast options are low in protein, or only contain reasonable amounts of protein when accompanied by a good deal of calories and saturated fat, there is a good rationale for a protein powder as the foundation of a healthy breakfast.

For the second time in recent weeks a NY Times article concerned with excess nutrient intake has failed to mention the importance of meeting the requirements during pregnancy and lactation. While the Dietary Reference Intake for protein for adult women is only 46 g, for women who are pregnant or lactating the figure increases to 71 g – a 54% increase. It’s truly unconscionable that the higher requirement at a critical life stage received no mention. There is also ample evidence that the protein requirement is higher in the elderly. The article mentions that protein intake in the elderly “falls short,” but only hints at the need for more protein in this age group by having the point raised by an academic “whose research has been supported by trade groups like the National Dairy Council and the National Cattleman’s Beef Association.” Why doesn’t the NY Times rise above ad hominem arguments and consult the scientific literature? Muscle loss in the elderly (sarcopenia) is a serious health issue.

Finally, I cringed at the technically flawed statements in the article; in some cases, I hope the experts were misquoted. For example, whole grains, fruits and vegetables are not “macronutrients” as stated in one quote. Citing one “recent small trial” is far short of a literature review when joined to the conclusion that high protein intake might block improvement in insulin sensitivity (I could easily mention several studies with findings to the contrary). And the press should always be careful when citing epidemiology studies to clearly state for the benefit of lay readers that such studies do not establish causality.

Bruce P. Daggy, PhD, FACN, Chief Science Officer & SVP R&D, Shaklee Corp.

Rid yourself of joint pain!

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Check it out further here  :  http://bit.ly/myjointpainrelief

Puzzled by weight loss? The 4 pieces you need to succeed.

If you have ever wondered what the key to successful weight loss is, you are not alone. Many people have tried lots of different approaches that may lead to some weight loss but for most, that is not sustained. Weight loss is a hard puzzle to crack. And maintaining that weight loss is even more challenging. But scientific studies do provide validation for effective strategies for losing weight and provide us help in understanding how to be successful in keeping it off over time.

The key is to commit to a holistic approach that includes your diet, exercise, and lifestyle. Can you successfully lose weight by just changing (for example) your diet? Yes, but when you add regular physical activity and behavior modification to the mix, you greatly increase your chances to achieve and maintain a healthier weight.

Let’s take a look at each piece and see how they fit into the puzzle:

• Diet: According to the Centers for Disease Control and Prevention, in order to lose about 1 to 2 pounds per week, you’ll need to reduce your caloric intake by 500—1000 calories per day. The biggest problem with calorie reduction is that you feel like you are losing something. The best way to achieve this reduction and not feel hungry is to eat foods that help you feel full. Low glycemic index foods are typically low sugar/high protein/high fiber foods. These foods are slowly digested and absorbed, which helps manage hunger and energy levels. Fill your dinner plate with an array of colorful vegetables—they are highly nutritious yet low in calories. Make sure when you cut calories that you are still giving your body the nutrition it needs; a good multivitamin is another way to make certain you aren’t missing essential nutrients.
• Meal Replacements: Look for protein-rich fortified protein shakes and meal bars that are designed to help you reduce calories yet not be hungry.
• Physical activity: The Mayo Clinic suggests that being active is an important part of any weight-loss or weight-maintenance program. Exercise really should be a lifelong habit. Maintaining your weight loss may very well be impossible without some form of exercise. Activities of daily living, like walking the dog, count. Resistance exercise is also important; it helps maintain muscle mass during weight loss, and that keeps your metabolism up. Recent research suggests that how hard you exercise matters, so pick up the intensity as you adapt to an exercise routine. Check with your doctor if you are just beginning an exercise program or have any physical limitations.
• Behavior modification: When you think about it, we are all a collection of habits and our habits influence how we eat, why we eat (stress), our engagement with physical activity, how we sleep, and more. Many of these habits may be getting in the way of your success. Behavior modification means changing what you are doing and moving towards healthier choices—like learning how to navigate the grocery store to avoid unhealthy foods. Look for a weight loss program that includes plenty of education and help with adopting healthy habits.

On your path to losing weight, making small positive changes can lead to success. Start your journey today!

Don’t be fooled by the headlines

This is such a good article by Dr Daggy (scientist and friend)  as he points out the facts being first a scientist and understanding analysis and just reporting.  This happens so often in the industry that the reporting has a lot of opinion in it. Enjoy!!!

Jane Brody, long time science writer for the NYT and bestselling author, recently published a 2-part critique of the use of dietary supplements. While the article raised some good points such as the use of diagnostics to detect nutrient deficiencies and the importance of alerting your doctor to your supplement use to mitigate the risk of deleterious drug-nutrient interactions, the overall tenor of the article ran counter to the sensible advice to use quality dietary supplements to support health.

I would like to directly respond to a few serious faults in her analysis, focusing on the second of her two reports.  Multivitamins: “If you are a healthy adult with no known nutrient deficiencies, save your money.” Where do I begin on this ill-considered recommendation? According to research findings cited by healthypeople.gov, by the validated measure of self-assessed health, in 2007 only 9.5% of US individuals considered their health to be fair or poor (https://www.healthypeople.gov/2020/about/foundation-health-measures/General-Health-Status). In that case, I suppose many people would take Ms. Brody’s advice to mean that a multivitamin is not for them. However, the same healthy people.gov article noted that nearly half of US adults over the age of 18 had at least one of the following conditions: cardiovascular disease, arthritis, diabetes, asthma, cancer, or chronic obstructive pulmonary disease (COPD). I might add about a third of US adults are obese, a condition that increases the risk of about 80 health conditions. So all things considered, how many of us can say that we’re truly healthy, much less near optimal health?

Let’s continue to consider this statement. If you have “no known deficiencies, save your money.” Brody does sensibly state that vitamin D and vitamin B12 status are not hard to measure; if your doctor will approve the test, you might have to pay for it, but it can be done. That’s two of the essential nutrients. There are quite a few more, and many other non-essential yet important nutrients for which the government does not yet have an RDA. Lutein, for example, important to eye health; your eyes have active transporters to collect this nutrient from the bloodstream for good reason. So, is ignorance bliss? Would we be worrying over nothing? Not so, says the US government, in the form of its national nutrition survey, NHANES. Even if you simply consider a small subset of important nutrients, it is easy to show that the diets of the vast majority of Americans fall short. This state of affairs has resulted in both the US government and the WHO identifying ‘nutrients of concern.” Of concern why, if not for the effect poor nutrition has on health?

Brody cites the opinion of medical societies such as the AHA that a multivitamin cannot prevent heart disease. While it is also very difficult to conduct the long-term, randomized controlled trials (RCT) of nutrients that might show such a benefit, it is comparatively easy to conduct an RCT on a prescription drug. There is no convincing evidence that statins work in primary prevention of cardiovascular disease. That does not stop the AHA and most doctors from recommending statins for just that purpose. Rejection of evidence-based medicine is apparently limited to expensive pharmaceuticals; essential nutrients must run the gauntlet laid out by a healthcare system centered around the treatment of disease via Rx medication.

Any suggestion that multivitamins are a waste of money should at minimum explicitly state that such advice does not extend to the prenatal period. Nutrient gaps during pregnancy can cause permanent harm to the baby. Unfortunately, not all supplements sold as prenatal vitamins in the US are worthy of the name. For example, many prenatal multis deliver less than 150 micrograms of iodine. Iodine deficiency is common, and can result in a permanent reduction in IQ of the child, in addition to the harm dealt to the mother. This is a matter that deserves more attention from the industry and responsible media.

A low point of her article was this statement: “….another major study [in 2013] linked fish oil supplements to a raised risk of prostate cancer….” This statement is misleading in so many ways that I hardly know where to begin. It might give one pause that the study cited did not examine fish oil supplement use.  For a rather thorough critique of the study and of the press coverage that resulted, this analysis from the Mayo Clinic is instructive: http://www.mayoclinicproceedings.org/article/S0025-6196(13)01000-8/pdf

Americans as a whole are overfed and undernourished. We need more nutrients delivered in fewer calories; and those nutrients should be delivered without harmful levels of contaminants such as heavy metals and pesticides. Yes, we should encourage wiser food choices, and a more responsible food and beverage industry. But let’s also recognize reality: quality supplements are a proven means to achieve this goal, and consumption of supplements is obviously more likely to happen than for all Americans to suddenly consume more than 5 servings of veggies a day and giving up all fast food and sodas. It is foolhardy that some health experts are so accepting of people consuming a handful of Rx drugs daily, while wringing their hands if those pills are dietary supplements instead. Brody acknowledges that she uses supplements herself. Americans are correct to do the same.

Bruce Daggy, Ph.D., FACN,  SVP, R&D & Chief Science Officer, Shaklee Corporation

Stress decreases Immune system This can Help increase interferon levels.

Everyday stress, nutritional deficiencies, pollution, and fatigue can challenge your immune system. How can you help provide your body with immune support naturally?

NutriFeron® is an exclusive, patented formula that provides a proprietary blend of four plant extracts designed to naturally increase interferon. Scientists and medical communities have identified interferon as being crucial to healthy immune function.

NutriFeron:

• Provides immune support at the cellular level*
• Designed to naturally increase levels of interferon*
• Is the only dietary supplement in the United States formulated by the discoverer of interferon, world-renowned immunologist Dr. Yashuhiko Koj
• Has been shown in a laboratory study to naturally increase interferon production
  Learn more about NutriFeron by Shaklee.
  *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

How is your mood affected?

Can you see yourself in this video?  Do you allow circumstances to dictate your mood?

Become Part Of The 2% That Reach High Levels Of Success-T Harv Eker

Successful people do certain things. And these things don’t include watching television for four hours a day…sorry.

Sure, watching TV is entertainment, convenient, and nice; some of it is actually pretty good! But yes, there is sometimes too much of a “good” thing that cuts into quality time we could be putting into other things, and television is not the only thing I’m talking about here.

You say, “I work so hard all day. I deserve to come home and veg.” I won’t argue that. My next question is, “Well, okay, but do you want to be rich?”

If you want above and beyond success, you have to do above and beyond work and be an above and beyond kind of person.

Very successful people don’t work eight hours a day and think, “I’m so tired.” That’s how 98% of people think. Imagine a warrior fighting for his or her life saying, “I fought my eight hours, I’m tired and I think I’m done for the day”. What happens? BOOM! They’re dead!

I know we don’t have to fight for our lives every day like a warrior, but to be an above and beyond kind of person and have extraordinary success, you have to take on the attitude of a warrior. Part of that is not wasting time on activities that aren’t really doing anything for your betterment, except “vegging” your mind.

Most people choose to focus more on doing other things important to them, like watching TV, or going out with friends every night, or online shopping, etc. That’s unproductive work.

Can you do some of that? Of course, and you should, but how important is that kind of habit, really? If you will do for the next three years what most people won’t do, then you will be able to do for the rest of your life what most people can’t do.

Everybody works eight hours a day. If I had worked eight hours a day when I was building my career, I’d be broke or close to it like most other people. I didn’t work eight hours a day. I happened to need to work 14 hours a day.

Remember, I’m in the seminar business. Seminars often start on Friday, Saturday or Sunday. You’re working 18 hours a day. You get six hours of sleep, maybe. And then you’re back at it again. You travel on Monday. Then you have to prepare for the next event. It’s nonstop.

I did that for over 15 years. Did I complain about it? Yes, of course! I complained as much as anybody else. I thought, “I never have time for anything.” But my energies overrode the pity party and I just kept chugging along.

Everything is energy. You think, “I want to be rich.” That’s great. There’s an energy heading that direction. However, there’s another part of you that thinks, “I want to relax and chill out. I like watching TV for three or four hours a day to wind down.” That’s another energy. There’s nothing wrong with that energy except for one little problem: those two energies conflict and go in opposite directions. One goes to success, the other to relaxation.

You must consciously make the decision and commit to your work full on. Maybe you’ll watch your favorite show two nights a week. Maybe instead of three or four nights a week, you’ll go out with your friends once or twice a week. The other nights are reserved for reading, studying, research, part-time writing, or whatever you need to do to start or grow a business. You have to make time for that stuff or else you’ll stay stuck in the same position.

To have more, you need to do more, especially at the beginning. You’ll need to do way more than you thought you needed to do to be successful.

To be extremely successful, you’re going to have to put an extreme amount of energy into it. Part of that energy is going to be making sure that what you’re doing is working. Then the new part of that energy is going to have to be to systemize what you’re doing so that it works without you.

What is one habit that you need to release in your life and replace with another habit that’s much more effective and productive for your success?

T Harv Eker

Self-Development is a huge part of success and leadership

. This is one of as couple of authors I recommend..

I love to share

Why supplement before during and after pregnancy?

Why supplement before during and after pregnancy?

Many nutrients are essential to a healthy pregnancy and a healthy baby. So it’s important that pregnant women eat a healthy diet filled with fruits, vegetables, fiber, low fat protein and healthy fats. Because it’s difficult to get all the nutrients necessary from diet alone, many doctors recommend that women who are pregnant, planning to become pregnant, or nursing add high quality supplements to their daily regimen.

Vitalizer® Women

Based on 12 clinical studies, Vitalizer Women is excellent as a prenatal/postnatal multivitamin. Each Vitalizer strip contains optimized micro-nutrient levels designed especially for women before, during, and after pregnancy, and while nursing.* Vitalizer Women provides a full spectrum of nutritional support:

• Vita-Lea® Advanced Multivitamin, including 800 mcg of folic acid, 200 mcg of iodine, and 18 mg of iron.†
• Caroto-E-Omega, including 500 mg of omega-3 fatty acids with 280 mg EPA and 180 mg DHA o EPA supports the heart and immune system, while DHA plays an important role in the fetal development of the brain, eyes, and central nervous system.*
• B+C Complex for energy and immune support
• Optiflora Probiotic to support healthy digestion

Vita-Lea Iron®

Vital-Lea® Iron is great as a prenatal/postnatal multivitamin.

• Backed by 7 clinical studies
• Contains 800 mcg of folic acid, 200 mcg of iodine, and 18 mg of iron for prenatal/ postnatal support.†

Get more information on Healthy Pregnancy Solutions from Shaklee.

from go.shaklee.com 

†Because Vitalizer Women and Vita-Lea Iron may be used by all women, additional iron above the recommended Daily Value of 18 mg was not added to these products since many women may be iron sensitive. For those women who may be iron deficient, they should consider taking Shaklee Iron Plus C supplement for additional, enhanced absorption iron for their prenatal/postnatal needs.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Is this what life is about?

Was this it?

This is how I was raised.

You finish you high school, find a job and, make a career.

The job became became working in the courthouse and being a waitress.  Two jobs and a lot of hard work that I was not immune to.  I then became an elected official and it was just a lot more work.  I married a dairy farm and if you know hard work that is it. Although we had a good income, there was never time for anything as a family.

I felt miserable.

 I wanted more and I was very blessed to find it.  I wanted to be able to raise my own children and I was able to do that as well as travel the world with them.  As a 36 year veteran of the industry I am very thankful each day.  Now I know there are many other mothers who are wanting to stay at home. 

There is no explaining what freedom has meant to me, being to go when you want and take my kids and their spouses.  Now it is also grandchildren.  Life is about memories.

This is what I did

I was approached to get into a business and I had no interest as all that was going on how could I do something else.  I understood the tax benefits and that was huge to me.

As a working wife your income is added to your husbands and so there are more taxes and the cost of day care when taken from that amount leaves you with very little.  What a huge change.

For the last five years I have been looking how to build this on line and now I have found it. I looked at many, I tried many, but they missed one big ingredient.... step by step...

Until one day I found a system online where I:

*learned how to use the internet

*learned how to brand myself

*learned how I could make an income by sharing my passion

 I am so excited as I continue to tweek .  In a couple of months I have 14K followers on IG in different accounts.

And I ignored:

*all the "good" advice of friends and family

*all the voices in my head telling me not to move forward, because WHAT IF?

If you are the kind of person who want the best out of life, the best for your family to be home with your kids?  Then just do something weird and send me a message on Facebook saying "I WANT MORE"  https://www.facebook.com/ninagreyn.stapel

Talk soon

FDA Orders Antibacterials Removed From Consumer Soaps

FDA Orders Antibacterials Removed From Consumer Soaps ….Say goodbye to those "antibacterial" soaps. The Food and Drug Administration says they do little or nothing to make soap work any better and said the industry has failed to prove they're safe. "Consumers may think antibacterial washes are more effective at preventing the spread of germs, but we have no scientific evidence that they are any better than plain soap and water."

*Antibacterial soaps have the potential to create antibiotic-resistant bacteria *These soaps could act as endocrine disruptors *They might lead to other health problems — (allergies/immune system/hormones) *Antibacterial soaps are bad for the environment
nbc article

Foaming Hand Wash Recipe

• Start with a soap dispenser and bottle that has the awesome foaming ability.
• Fill the foaming hand wash bottle with 80-85% water
• Fill the remaining 15-20% with Shaklee’s Hand Wash Concentrate
• Put the pump/cap on the bottle and shake.
• You are ready to have awesome foaming hand wash!

I recommend Shaklee’s Hand Wash Concentrate because it is completely safe for even the tiniest hands in your house and feels amazing. The foam bubbles feel silky and spa-like. You can order it HERE. The big refill bottle will last forever now that I’ve found a way to use it in foaming hand soap! I love finding a way to use my favorite products, but save money in the process!

Protein Balls make with Shaklee Protein

Low-Glycemic* Protein Balls - made with Shaklee protein

Makes 24 balls total or 12 snack servings (2 balls per serving)
Gluten-free & Dairy-free

• 4 scoops vanilla or any flavor Shaklee Life Shake Mix (non-GMO plant-based protein powder with probiotics and Omega-3s)
• ½ cup natural peanut butter or any nut/seed butter (the oily kind you need to stir)
• ¼ cup honey or 100% maple syrup (use half for less sweet)
• 1 cup rolled oats (use gluten-free oats if gluten-intolerant)
• If necessary, add enough purified water to be able to shape into balls without crumbling (add 2 Tbsp water at a time). UPDATE: instead of water, you can add the juice and zest of one lemon or lime, it tastes amazing!

Want it sweet with less honey?… Substitute all or part of the honey with water and add a few drops of liquid stevia to taste. Safe organic brands: Sweet Leaf and Trader Joe’s.

Optional toppings and mix-ins… My favorite topping flavors are strawberries, blueberries chocolate, cinnamon, coconut, orange creamsicle, and almond mint (add mint extract to basic recipe and then roll in crushed almonds). Easy toppings to roll balls on are: cinnamon mix (1 tsp cinnamon + 1 tsp vanilla Shaklee Life protein), coconut flakes, any crushed freeze-dried fruit (strawberry, blueberry, jackfruit, apple, peaches, etc), raw cacao or cocoa powder, chia seeds, sesame seeds, melted natural chocolate chips (Enjoy Life brand is dairy-free), orange creamsicle mix (1 tsp Performance Orange + 1 tsp vanilla Shaklee Life protein), any crushed nuts, any super seed/grain blend, or any combination of the above. Get creative and have fun with it! You can also simply roll in more Shaklee Life protein to make them look like donut holes.

Directions (and free therapy!!!): In a bowl or large rectangular mold, mix all ingredients except water with hands to form a smooth stiff dough. If too crumbly, add water to entire mix, 2 Tbsp of water at a time until you can easily form balls that don’t fall apart. Shape into balls using 1 Tablespoon of “dough” for each ball. Roll the balls on a small amount of topping. Place on prepared pan, and refrigerate to harden for about 20 minutes or faster in the freezer. Store in the fridge for up to 4-7 days.

*Nutrition per serving (2 plain balls if you rolled 24 balls): 140 calories, 7g protein, 15g carbs, 3g fiber, 8g sugar, 6g fat, 160 million CFU of patented probiotics to support digestive and immune health.
From a friend who makes these look beautiful  Suni Ferrer

Soy Protein Linked To Stronger Bones: Childhood Diet High In Soy May Decrease Bone Loss In Adults

This is such an interesting article that I found  from   medicaldaily.com I wanted to share as I have for 36 years now  understood the need for soy and children.

Soy Protein Linked To Stronger Bones: Childhood Diet High In Soy May Decrease Bone Loss In Adults

We’ve all heard it before: milk grows strong bones. But, could dairy alternatives have the same osteogenic benefits as “moo juice?" A new study published in The FASEB Journal has linked a heavy soy diet in childhood with overall better bone quality as an adult. Eating soy regularly as a child may in fact have the same bone benefits as cow’s milk, the study suggested.  

Researchers examined a group of very young female rats to reach these findings about the advantages of soy for bones. An experimental group was fed a soy protein isolate diet for 30 days beginning at just 24 days old, and then they were switched to a regular standard rodent diet until 6 months of age. Finally, both groups of rats were altered to mimic postmenopausal bone loss in women. After comparing the two groups, scientists found that the female rats who were fed soy had stronger bones in adulthood. 

Is soy better for your bones than cow's milk?

Though results of an animal study can't be directly applied to humans, the research indicates further studies may be warranted. 

"Appropriate early-life nutrition can optimize peak bone mass," researcher Jin-Ran Chen, M.D. said, in a news release. "Consumption of soy foods has a variety of health benefits, including amelioration of bone loss during adulthood. “These findings may be heartening for lactose intolerant children. The dairy alternative contains no cholesterol and is better tolerated, with no associated bloating or breakouts.

"The centuries-old mantra that children need milk to 'grow strong bones' remains true, but here we have evidence that the protein components of soy 'milk' have key osteogenic effects," said Thoru Pederson, Ph.D., Editor-in-Chief of The FASEB Journal. "This finding could ultimately have major pediatric health impacts throughout various parts of the world."

http://www.medicaldaily.com/soy-protein-linked-stronger-bones-childhood-diet-high-soy-may-decrease-bone-401336

Source: Chen JR, Lazarenko OP, Blackburn ML, Shankar K. Dietary Factors During Early Life Program Bone Formation in Female Rats. FASEB Journal. 2016.

8 tips to help slow the aging process

8 tips to help slow the     aging process

Thousands of studies have been done on aging and many are beginning to point to an inescapable conclusion: our lifestyle choices, what we eat and what we don’t eat may actually affect our aging process. Yes, those wrinkles and achy joints may be more in your control than previously believed, and may explain why some people look young for their chronologic age while others look older than they are!

Here are the steps everyone can take to potentially slow the aging process:

• Get active. Go4Life Program, from the National Institutes of Health, suggests regular exercise can help people maintain healthier hearts, brains, blood sugar control and more! Some studies have suggested that for every minute of exercise, you prolong your life by seven minutes.[1]
• Reduce Stress. Sustained stressors such as emotional trauma, feeling threatened or insecure, and even natural disasters appear to be associated with quicker aging.[2] You can reduce the stress you feel from those events by practicing relaxation techniques such as meditation, breathing exercises, and biofeedback.
• Maintain an ideal weight. The National Institutes of Health counts maintaining a healthy weight in their top 7 Steps to Healthy Aging, because being overweight is associated with many chronic diseases.[3] Achieving ideal weight can be hard, but there are many tools available that can help you healthfully lose weight.
• More Sleep. Lack of sleep can have devastating effects on our health, impacting our mood,[4] our memories,[5] and even our resistance to infections.[6] To improve sleep consider having a consistent sleep schedule, use your bed only for sleep, try a “white noise generator” such as a fan, and avoid caffeine in the afternoon & evening.
• Stay Connected. The role of good social relationships is important to our overall health. As we age, having close friends and a variety of social activities is linked to happiness, better cognitive skills,[7] and even a longer life.[8]
• Eat Fruits and Vegetables: The ChooseMyPlate Program, by the United States Department of Agriculture suggests everything you eat is important. Since only nine percent of Americans eat the recommended five servings of fruits and vegetables per day, the opportunity for improving health (and longevity) by improving diet is great.[9]
• Take a Multivitamin: The National Institutes of Health suggests a multivitamin/mineral for anyone who isn’t always making the best food choices. Deficiencies of vitamins B12, B6, C, E, niacin, folic acid, iron, or zinc all can lead to accelerated aging process.[10] Everyone should consider a good multivitamin to cover their base nutritional needs.
• Load up on Polyphenols: Polyphenols are found in many fruits, vegetables, green tea, black tea, red wine, coffee, chocolate, olives, and extra virgin olive oil. They are plant-based nutrients that have antioxidant benefits and protective effects against cellular aging.[11]
• Muscadine Grapes: Possess one of the highest antioxidant levels among fruits.[12] They contain a high concentration of polyphenols, but unlike other plants they also contain a high amount of ellagitannin and ellagic acid.[13] Extracts of muscadine grape have been studied for their ability to help maintain a healthy inflammatory response and act as antioxidants[14],[15]
• Resveratrol: Studies suggest that resveratrol (a type of polyphenol) may slow multiple mechanisms of cellular aging and support heart health.[16]
• Epigallocatechin gallate (EGCG), a flavanol found in tea, has been shown in clinical as well as laboratory studies to act as an antioxidant and possibly provide neuroprotective benefits.

The trajectory of your aging lies, in part, in your hands. There is a lot you can do to help your body look and function better over time. While you can’t stop the clock, incorporate some of the above suggestions to help achieve your healthiest aging!

[1] Moore SC, Patel AV, Matthews CE, et al. Leisure time physical activity of moderate to vigorous intensity and mortality: a large pooled cohort analysis. PLoS Med. 2012;9(11):e1001335. PMID: 23139642.

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Pumpkin Banana Shake

Enjoy your pumpkin spice with a bit of banana.

Ingredients:

2 scoops Pumpkin Spice Life Energizing Shake™

1/2 cup fresh or canned pumpkin puree

1/2 frozen banana

1 cup milk of choice

1/4 tsp. vanilla

1/4 tsp. cinnamon

1/8 tsp. nutmeg

1/2 cup ice

Directions:

Combine all ingredients in blender. Blend until creamy.

 Get your Life Shake

Special thanks to our Facebook Friends for sharing their delicious Life Energizing Shake recipes.

4 key ways to support a healthy pregnancy

4 key ways to support a healthy pregnancy

Pregnancy is an incredibly special and unique experience for a woman. It is a time when women have many questions and concerns about what is good for them as well as their developing baby. Ideally, a healthy pregnancy begins before conception occurs as one of the strongest determinants is the woman’s overall state of health before she conceives. Having a good nutritional diet, being fit and at a healthy weight are all reasonable pre-pregnancy goals.

Prenatal care includes regular obstetric/medical visits beginning as early in the pregnancy as possible, as well as a healthy diet, regular exercise, not gaining excessive weight and judicious incorporation of additional supplements to help address any potential nutrient gaps and increase your chances of a healthy pregnancy. Here are important tips to support your healthy pregnancy:

Diet

It is always important to eat a balanced diet, choosing foods from all food groups. This includes plenty of colorful fruits and vegetables to supply various vitamins and minerals, antioxidants, as well as fiber to support healthy bowel function during pregnancy. Whole grains are a great source of energy, B vitamins, minerals, and fiber, so 3 to 5 servings per day are recommended. Try to minimize the “white flour/white sugar” foods, especially if you need to limit weight gain. Lean protein sources include poultry, fish, soy, legumes and egg whites, all of which contain high quality proteins, providing essential building blocks for fetal growth and development. Three servings of milk are recommended to supply calcium, vitamin D and protein to support bone health in mom and baby. If you avoid dairy, look for supplementation to supply these needs. Fish, such as salmon and anchovy, contain omega-3 fats (especially DHA) that are important for baby’s brain and eye development. Avoid the types of fish that may be high in mercury. You may consider a DHA supplement as a safer alternative to fish consumption due to the neurologic toxicity of mercury.

Weight

Optimal weight gain during pregnancy is in the range of 20-30 lbs. although this number may be adjusted up or down depending on certain factors including mom’s weight at the start of her pregnancy, if she’s carrying more than one baby, or if she has underlying health issues. Discuss with your doctor what is a good range for you. If you limit your additional calories to about 300 extra per day (on top of your regular calories) this will usually result in a reasonable weight gain.

Exercise

In general, most obstetricians recommend continuing the exercise routine the woman has been doing prior to getting pregnant, assuming it is moderate and reasonable. Pregnancy is not the time to ramp up exercise and it may need to be modified as the pregnancy proceeds. Activities such as walking, light jogging, yoga and swimming are encouraged to build endurance, alleviate backaches, and increase overall energy and circulation for both mother and baby. This is a good topic of conversation with your physician.

Supplements

Although a healthy diet plays an essential role, taking prenatal supplements can be a wise and prudent choice because we know that most adults may not be meeting their nutritional needs through their typical diet. Prenatal vitamin-mineral supplements are specially formulated to address the needs of pregnant women and for healthy growth and development of the baby.

Look for one that includes iodine, ideally 200 mcg to support thyroid development and function in both mom and baby.

Folate (vitamin B9) is especially essential for early fetal development and to prevent neural tube defects. The American College of Obstetrics & Gynecology and the CDC recommend 800 mcg folic acid.

Iron is another important nutrient of concern as iron requirements increase during pregnancy to support red blood cell production in both mom and baby. Iron deficiency is common in pregnant women because they don’t consume enough iron from their diet. Iron from animal sources, such as meat, is better absorbed than plant source iron, and vitamin C increases iron absorption. Taking iron and vitamin C supplements may help prevent iron-deficiency.

And as mentioned earlier, consider a potent and purified fish oil supplement to provide 200-300 mg of DHA to support eye and brain development.

Finally—be healthy and enjoy this miraculous process.