Baby Steps

So, I’ve been taking baby steps now for about 7 years. I’m definitely moving in the right direction, but I really have not made much progress toward better health.

I know some of you are stepping along with me: drinking more water, taking multivitamins, and trying some nutritious recipes. Those are great steps, and I celebrate the progress- yours and mine! But I still have a long way to go.

This post isn’t leading to a happy ending or to a product recommendation. I’m just letting you know that I’m still baby-stepping my way to better health and I thought a little transparency on my part might help you on your way as well.

It was almost three years ago that the technician who did my bone scan uttered those dreadful words, “Whatever you’ve been doing, it hasn’t been enough.” I blogged then that I realized I hadn’t added much calcium to my diet and I hadn’t learned much at all about the importance of other vitamins and minerals. Well, I’m sorry to say, three years later, I’m only a few steps out from that place of not-enough.

With the help of a few perfectly-worded questions from a holistic health coach recently, I  saw for the first time that I’ve been relying on my supplements to make up for the deficits of my diet.

Nutrition overwhelms me. Food overwhelms me. Even grocery lists overwhelm me! Can anybody else relate or is this my own strange struggle?!

I’ll be meeting with a health coach regularly for the next six months and I’m really excited about learning more about the unique needs of my body and about how to feed it nutritiously. I’ll share my progress in hopes that it might help someone else. And I would love to hear from you, too. I would like to encourage you if you’re just taking your first baby steps. And I would love to learn from you if you’re ahead of me by leaps and bounds!

Speaking of baby steps, here’s my son in his first walkers.

baby steps MK

He’s holding on for support, but he’s taking steps. He’s happy! He’s out of the stroller. He’s walking on his own feet. He isn’t discouraged at all that he can’t run across the room yet. And I’m drawing analogies… Here’s to baby steps!

 

SuperMom – More than the RDA?

SuperMomSuperMom vitamins are fortified with green foods and are chock-full of vitamins and minerals, including Beta-Carotene, Vitamin C, Vitamin D, Vitamin E, and the all-important B vitamins.  If you peruse the ingredient list below, you’ll notice that the quantities of some vitamins and minerals actually exceed the RDA.

More than the RDA?  Should you take more than the Recommended Daily Allowance?  In many cases, yes!

The RDA is based primarily on the prevention of deficiency disease, rather than the promotion of optimum health.  Consider the lesser-known UL, which stands for Tolerable Upper Intake Level.

Take Vitamin C for example…  The RDA of Vitamin C for females aged 19-70 is 75 mg. SuperMom provides 500 mg, 830% of the RDA.  That sounds excessive until you consider that the UL of Vitamin C for females aged 19-70 is 2,000 mg.

Check the numbers for yourself at the USDA National Agricultural Library website.  You’ll find that SuperMom provides more than just what you need to get by; it provides what you need to actually feel better!

Nutrition Facts

SuperMom is available in tablets and Vcaps.  The nutritional content is the same (2 tablets = 4 Vcaps), but some women find the Vcaps easier to swallow.

Serving Size: 2 Tablets or 4 Capsules
Supermom Tablets Amount Per Serving % Daily Value
Vitamin A (100% as Beta-Carotene) 10,000 IU 200%
Vitamin C (from Calcium Ascorbate and
as Ascorbic Acid)
500 mg 833%
Vitamin D (as Ergocalciferol) 400 IU 100%
Vitamin E (as d-alpha Tocopheryl Succinate) 200 IU 667%
Thiamin (Vitamin B-1) (from Thiamin HCl) 40 mg 2667%
Riboflavin (Vitamin B-2) 45 mg 2647%
Niacin (Vitamin B-3) (as Niacinamide) 50 mg 250%
Vitamin B-6 (from Pyridoxine HCl) 45 mg 2250%
Folate (as Folic Acid) 400 mcg 100%
Vitamin B-12 (as Cyanocobalamin) 100 mcg 1667%
Biotin 100 mcg 33%
Pantothenic Acid (from Calcium Pantothenate) 50 mg 500%
Calcium (from Calcium Carbonate and
Calcium Ascorbate)
100 mg 10%
Iron (from Ferrochel® Ferrous Bisglycinate)
(TRAACS®)
10 mg 56%
Iodine (from Potassium Iodide) 125 mcg 83%
Magnesium (from Magnesium Oxide) 50 mg 13%
Zinc (from Zinc Picolinate) 15 mg 100%
Selenium (from L-Selenomethionine) 50 mcg 71%
Copper (from Copper Bisglycinate) (TRAACS®) 1 mg 50%
Manganese (from Manganese Bisglycinate)
(TRAACS®)
5 mg 250%
Chromium (from Chromium Picolinate) 100 mcg 83%
Molybdenum (from Sodium Molybdate) 50 mcg 67%
Potassium (from Potassium Chloride) 50 mg 1%
Choline (from Choline Bitartrate) 50 mg
Inositol 50 mg
PABA 25 mg
Organic Spirulina 400 mg
Organic Chlorella (Broken Cell Wall) 50 mg
Alfalfa Juice Concentrate 50 mg
Alpha Lipoic Acid 50 mg
Green Tea Extract (Leaf) 50 mg
Milk Thistle Extract (Seed) (Standardized for Silymarin) 50 mg
Rutin Powder 25 mg
Chlorophyll 9 mg
Alfalfa (Leaf) 4 mg
Rose Hip Powder (Fruit) 4 mg
Lutein (from Marigold Extract) (FloraGLO®) 250 mcg
Lycopene (from Natural Tomato Extract) 250 mcg
Octacosanol (Wheat-Free) 100 mcg
Amylase 50 SKB
Lipase 800 LU
Bromelain (from Pineapple) 48 GDU
Papain (from Papaya) 50,000 USP
Supermom VCaps
Same as above except:
Thiamin 50 mg 3333%
Riboflavin (Vitamin B-2) 50 mg 2941%
Vitamin B-6 (from Pyridoxine HCl) 50 mg 2500%
Iodine 150 mg 100%
PABA 30 mg
* Percent Daily Values are based on 2,000 calorie diet.
† Daily Value not established.
Suggested Use VCaps®: Take 4 capsules daily in 1 or 2 divided doses, preferably with meals. Tablets: Take 2 tablets daily, preferably with meals.
Other Ingredients Capsules: Cellulose (capsule), Magnesium Stearate (vegetable source), Cellulose Powder, Stearic Acid (vegetable source) and Silica. Vitamin E from soy.

Tablets: Cellulose, Croscarmellose Sodium, Stearic Acid (vegetable source), Silica, Magnesium Stearate (vegetable source) and Vegetarian Coating. Vitamin E from soy.

 

Where to Start?

Where to startI’ve been asked several times lately where to start with vitamins and supplements and just generally being more healthy.  As I’ve said many times before, I’m not a doctor or a natural health expert.  I’m just passing on the things I’ve learned and recommending some products that have helped my family.

Sometimes I get excited about something I’ve learned and my gush comes across sounding like, “You really ought to try this!”  But what I really mean is, you really ought to read about this and see if you think this will be good for you or your family.

So, where to start?  The first thing to do is to check your daily water intake.  If you’re not already drinking half your body weight in ounces of water every single day–more if you’re exercising or working outside–start now.  If you weigh 120 pounds, drink at least 60 ounces of water every day.  Just rehydrating your body can do wonders for your overall health.  How cool is that?  You don’t have to order anything to get started!  Click here to read more about the benefits of drinking water.

If your diet is providing all the essential vitamins and minerals needed for good health, great!  But, if it’s not, consider taking a multivitaminBeeyoutiful provides a multivitamin for every member of the family:  SuperMom, SuperLady, SuperDad and SuperKids.  You can click on the links to read about each one, or you can click here to see all our vitamins on one page.

If you have specific health interests, search this blog and others you trust.  Read, read, read.  Talk with your health care provider and make informed decisions before you add supplements to your health regimen.

There are ten products, some of which have already been mentioned, featured in the picture at the top of this post.  You can click on the links below to read more about each one and to decide if one or more of these might be a part of your own getting started.

SuperMom

Tummy Tuneup

Miracle Skin Salve

Paraben-Free Moisturizer

Pure Olive Oil Soap

Cod Liver Oil

Odorless Garlic

Odorless Garlic

Vitex with Dong Quai

Red Raspberry Leaves (web)

Red Raspberry Leaves

Beeyoutiful Essential Oils

Let us know how we can help you as you get started taking care of yourself and your family!

Where to start

We want you to have this book!

As you know if you’ve been reading this blog, my thinking about bones and learning to treat my osteopenia led to thinking about food and nutrition.  I’m learning a lot from friends and from my newest favorite book, Nourishing Traditions by Sally Fallon.

Nourishing Traditions, Sally Fallon

Nourishing Traditions is an amazing handbook of information about food, health and nutrition.  It has 688 pages and 773 recipes!  We want you to have one of these for your kitchen or home library.  For a limited time, when you purchase Nourishing Traditions from Smith Family Resources, we’ll send it to you along with a free (surprise) gift!  Click on any link in this paragraph to shop.  Just add Nourishing Traditions to your cart and the gift will be sent to you automatically.

In case you’ve missed any of the recipes we’ve shared, you can click on the links below…

Onion Compote
Strawberry Smoothie
Gluten-Free Blueberry Muffins
Pizza Omelet
Banana Bread
Honey-Lime Fruit Toss
No-Bake Protein Energy Bites

Do you have a recipe for us to try?  Please share!  Comment below or email it to smithfamresources@att.net.  Thanks!

Vitamin B Complex

Just what is the Vitamin B complex?  The vitamin B-complex refers to all of the known essential water-soluble vitamins except for vitamin C:  thiamine (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), pantothenic acid (Vitamin B5), pyridoxine (Vitamin B6), biotin, folic acid, and cobalamin (Vitamin B12).

I’ve been gleaning as much nutrition information as I can from Sally Fallon’s Nourishing Traditions.  Here are some excerpts about B vitamins and their importance to our overall health:

Nourishing Traditions, Sally FallonDark green, leafy vegetables, such as spinach, chard and beet greens contain abundant vitamins and minerals, particularly B vitamins, calcium and trace minerals, and should be included in the diet on a regular basis-at least once or twice a week.

Pineapple is high in fiber and contains carotenoids, B-complex vitamins and vitamin C.

Deficiency of the B vitamin complex can result in the enlargement and malfunction of almost every organ and gland in the body.

If you aren’t sure your diet includes a sufficient quantity of these very important B vitamins, consider supplementing with Beeyoutiful’s B-BetterB-Better contains thiamine, riboflavin, niacin, vitamin B6, vitamin B12, biotin, folic acid, and pantothenic acid.  Click on the links or the picture below for complete nutrition facts.  B-Better

Help for Hypoglycemia

I was recently asked to recommend supplements for someone who deals with hypoglycemia.  Since I didn’t know much about hypoglycemia, I turned to the official website of the University of Maryland Medical Center where I found suggestions for nutrition and supplements.

Following these nutritional tips may help reduce symptoms:

  • Eliminate suspected food allergens, such as dairy (milk, cheese, and ice cream), wheat (gluten), soy, corn, preservatives, and chemical food additives.  Your health care provider may want to test you for food allergies.
  • Eat foods high in B-vitamins and iron, such as whole grains (if no allergy), fresh vegetables, and sea vegetables.
  • Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes) and vegetables (such as squash and bell pepper).
  • Avoid refined foods, such as white breads, pastas, and sugar (unless you need them for an immediate blood sugar increase).
  • Soluble fiber, such as flaxseed and pure oat bran, can slow the rate at which dietary sugars enter the blood and help regulate blood sugars throughout the day.  Consume 1-3 tsp. of either of these fiber sources before meals.  Talk to your doctor first if you have a history of digestive disorders.
  • Some doctors may suggest a high protein diet, although evidence is mixed on the benefits.   A “Zone”-style diet combines proteins, fats, and carbohydrates in a 30/30/40 ratio and can be very helpful in maintaining stable blood sugar throughout the day.  Eat lean meats, preferably those that do not contain hormones or antibiotics.  Cold water fish or beans can also be used for protein.  Limit the intake of processed meats, such as fast foods and lunch meats.
  • Use healthy cooking oils, such as olive oil or coconut oil.
  • Reduce or eliminate trans fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
  • Avoid alcohol and tobacco.  Lower caffeine intake, as caffeine impacts several conditions and medications.
  • Exercise, if possible, 30 minutes daily, 5 days a week.  Light exercise may be advisable at first until you learn how to control your blood sugar and how to manage your diet to tolerate higher intensity exercise.

You may address nutritional deficiencies with the following supplements:

  • A daily multivitamin, containing the antioxidant vitamins A, C, E, the B-complex vitamins, and trace minerals such as magnesium, calcium, zinc, and selenium.  SFR recommendation:  SuperDad, SuperMom, or SuperLady
  • Omega-3 fatty acids, such as fish oil, to help decrease inflammation and help with immunity.  Omega-3 fatty acids can have a blood thinning effect.  People taking blood thinning medications should speak to their doctor before taking omega-3 fatty acids.  SFR recommendation:  Omega-3
  • Vitamin C, as an antioxidant and for immune support.  SFR recommendation:  Rosehip C
  • Magnesium, for nutrient support.  If you are taking blood pressure medication or other heart medication, speak to your doctor before taking magnesium.  Magnesium can interfere with certain medications, including some antibiotics and biphosphate medication.  SFR recommendation:  Magnesium Citrate
  • Chromium, for blood sugar regulation.  People with liver or kidney issues or history of psychiatric issues should talk to their doctor before starting chromium supplements.  SFR recommendation:  SuperDad (50 mcg of Chromium per serving); SuperMom (100 mcg of Chromium per serving); or SuperLady (150 mcg of Chromium per serving).
  • Probiotic supplement (containing Lactobacillus acidophilus), 5-10 billion CFUs (colony forming units) a day, when needed for maintenance of gastrointestinal and immune health.  SFR recommendation:  Tummy Tuneup (provides eight strains of bacteria, including Lactobacillus acidophilus, with 4 billion cultures in each capsule) OR Acidophilus Blast (provides one strain of bacteria, Lactobacillus acidophilus, and has 8 billion cultures per capsule). 

If you have hypoglycemia, please talk with your health care provider BEFORE adding any of these supplements to your daily regimen.  If you’re given the go-ahead to try these supplements, consider adding just one at a time.  Try it for a month or so before adding another, so that you can determine which supplements work best for you.  If you are helped by these suggestions and supplements, we would love to hear from you!bee

An ONION a day keeps the doctor away??

My grandmother was asked the secret of her good health when she was 80-something years old.  She replied with a laugh, “I guess it’s the onions.  I eat onion every day.”

Well, she may have spoken more accurately than she realized.  I read this in Sally Fallon’s Nourishing Traditions:

Onions contain carotenoids, B complex vitamins–including all-important B6–and vitamin C, calcium, magnesium, potassium and sulphur compounds.  They are universally valued for their medicinal properties, which include improvement of kidney function and antibacterial qualities.  According to some researchers, half a cup of raw onions per day is an excellent means of protecting the blood from a tendency to coagulate and clot.  Onions also have been shown to lower elevated blood sugar levels in test animals.  Pasteur was the first to recognize that onions have strong antibacterial powers; onions are also helpful in breaking up mucus in the throat, lungs and nasal passages.”

By the way, my grandmother will celebrate her 97th birthday this week.  Happy birthday, and pass the onions, please!  🙂onions

Here’s an easy onion recipe from Nourishing Traditions:

Onion Compote

6 large onions, peeled and thinly sliced
4 tablespoons butter
2 tablespoons extra virgin olive oil

In a heavy skillet, cook onion in butter and olive oil on low heat for 1 hour or more, stirring occasionally.  Onions will turn brown and develop a caramel taste.

Nourishing Food

One of our children had a stomach virus this week.  I wanted so much to nurse him back to health with good, nourishing food.  Our previous bug recovery staples have been Jell-O and Gatorade, and I wanted to avoid the excess sugar.  I asked friends to send me their gluten-free and sugar-free suggestions, and I was so encouraged by all the great ideas!

Here’s what we did…

First thing in the morning, I boiled a whole chicken.  That provided dinner for the family later and about half a gallon of broth which is full of natural probiotics.

As soon as the tummy violence was over, I opened a Tummy Tuneup and poured the powdery contents into a small amount of unsweetened applesauce for him.  I also added a Tummy Tuneup to a bottle of cold water which he sipped throughout the morning.

When he felt like eating, I served him a bowl of white rice with butter and sea salt added.  Other snacks throughout the day were Rice Chex (this was the only sugar he ate all day!), gluten-free crackers, buttered toast on Udi’s gluten-free bread, and chicken broth with sea salt added.

For dinner last night, he had rice with butter, a cup of chicken broth, and a banana.  Before going to bed, he ate a small bowl of unsweetened applesauce with a Tummy Tuneup added.

I’m so thankful to have kept him nourished with good food yesterday!  While he rested, I rediscovered a treasure on my bookshelf:  Nourishing Traditions by Sally Fallon.

Nourishing Traditions, Sally Fallon

I’m excited about the things I’m learning from this book!  This will help me feed my family good, nourishing food every day–not just when they’re recovering from a stomach virus.  I’ll be blogging about my discoveries very soon.  If you already have Nourishing Traditions, what’s your favorite recipe?  Did you learn something you want to share?  I would love to hear from you!