Get Nutrients From Food

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This article is courtesy of PRWeb and Harvard Health Publications, please share your comments below…..

fruitswhiteNutrients are most potent when they come from food. Supplements may be helpful for people who are unable to get enough nutrients from the diet or who have a genuine deficiency in a particular nutrient.

The typical American diet is heavy in processed foods, refined grains, and added sugars, all of which come up short on essential vitamins and minerals. But even a healthy, well-balanced diet can fall short of needed nutrients, especially among older adults, reports the June 2015 Harvard Health Letter.

“As we get older, our ability to absorb nutrients from food decreases. Also, our energy needs aren’t the same, and we tend to eat less,” explains Dr. Howard Sesso, an epidemiologist at Harvard-affiliated Brigham and Women’s Hospital.

Dietary supplements would seem to be the obvious way to plug vitamin and mineral gaps in the diet. But supplements make it easy to get too much of a particular nutrient without realizing it. With some vitamins and minerals, too much can be harmful.

It’s best to improve the diet before using supplements, advises Dr. Sesso. That’s because vitamins and minerals are most potent when they come from food. In food, they are accompanied by many other beneficial nutrients, including hundreds of carotenoids, flavonoids, minerals, and antioxidants that aren’t in most supplements. Plus, food tastes better than supplements and is often less expensive.

For people who aren’t able to make dietary changes, or those with genuine deficiencies in one or more nutrients, a supplement may be helpful. Look for a multivitamin with B vitamins (especially folate), vitamin D, iron, magnesium, and calcium. Choose a well-known brand that’s been around for a long time and is likely to have been carefully tested, says Dr. Sesso.

Read the full-length article: “Should you get your nutrients from food or from supplements?”

Also in the June 2015 Harvard Health Letter:

* Tips to stay healthy while caregiving

* How to choose and adjust to a walker

* Working more chocolate into the diet

Get Your Kids Hooked On Cycling

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By Haley Hobart

momdaugtherbikeCycling is great way to encourage your kids to become more active and live a healthier lifestyle. Tearing them away from their smart phone or the latest video game can often be challenging but cycling is great fun with endless health benefits. We’ve put together this guide explaining the advantages of cycling with some simple tips to get started.

Why cycle

Cycling is a popular form of cardiovascular exercise which can prevent heart complications in the future and reduce the likelihood of obesity. This low impact workout is gentle on the joints with a low chance of injury compared to other, more intense sports. It also increases the metabolism and burns calories, long after the ride is over.

Motor skills are improved as the body carries out the task of peddling and steering simultaneously whilst using body weight. This can improve co-ordination, a transferable skill which can improve sporting ability and day-to-day tasks. Studies have also linked cycling with improved mental health which may be a result of a healthier lifestyle combined with the fun that comes from exploring nature on two wheels. Still not convinced? It’s also great for the immune system which means less chance of picking up those nasty flu bugs and less time off school.

How to get started

Always do plenty of research before buying your kids bikes. There’s plenty of options to choose from but it doesn’t have to be stressful. Be sure to choose a bike which is appropriate for the terrain. One which includes off-road suspension and a titanium frame won’t be necessary for everyday use and will cost a hefty amount. Instead, choose a mid-way option which includes front suspension. Don’t be tempted by the cheap options which are often unreliable and can be more costly in the long term.

Once they’ve got their bike, you can encourage your kids to plan routes or little adventures. You can also find cycling routes online and there’s many dedicated groups catering for families and children which meet weekly. Here they can make new friends and enjoy the safety of a larger group.

Bike safety

Keeping your children safe on a bike is simple and only requires a few precautions. Firstly, be sure to choose an appropriate size bike which your child feels fully in control of. If they’re still in the learning stage, they must be able to place both feet on the floor which should avoid any nasty falls.

familybikeridetogetherHelmets are essential, whilst knee and elbow pads are an optional extra. These can provide added peace of mind for off road cycling. Purchasing hi-visibility clothing, lights and reflectors for evening bike rides is also a must. Finally, there’s plenty of certified training courses testing cycling proficiency, highlighting the dangers of traffic and the importance of safe riding on the road. This can be a great introduction for your children, developing a skill which will keep them safe for years to come.

Cycling is an exercise that your children will love and if you’re lucky they’ll spend less time on social media and slouched in front of the TV.

– Haley Hobart has been a mom and a writer for 10 years and frequently contributes to mommy sites and DIY sites with her expertise. She lives in London with her partner and kids of three.

Don’t Get Sucked Into The Latest Fad Diet

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By Kelly Brown

redapplerulerFadA fashion that is taken up with great enthusiasm for a brief period of time; a craze.

Everyone wants to be fit and healthy. We all know how to achieve said fitness (through diet and exercise), but the majority of people still fail to lose the weight and keep it off. Why? Because getting healthy sounds hard. Can’t we just take a pill instead? We don’t want to work; we want a quick fix. And a quick fix is exactly what fad diets promise. Drink only water for a week! Only eat foods that start with the letter “C”. Lose 15 pounds in one week! They sound great, but they actually end up hurting us or making us worse off!

Why Fad Diets Don’t Work

The number one reason why fad diets don’t work is because they aren’t sustainable. Most fad diets are not healthy enough for long term use. And once you go off the diet, the weight reappears… sometimes multiplied! Many fad diets either starve you for a short period of time or don’t supply you with all the nutrients and vitamins you need to live a healthy life. Without these nutrients, you won’t have any energy for exercising or enjoying life.

To really get fit and change your life, you need to make long term life changes. That sounds serious and scary. Change is hard. So it is important to start small and build from there. That is how you can make lasting changes, instead of fleeting attempts at change, which leave you feeling like a failure.

Some Tips to Get Started Without Changing Anything

Whenever you are changing a habit, it is good to start small. Don’t start going to the gym every day if you’ve never gone before. That is a recipe for burnout. Instead, start with the smallest of steps. These tips will help you lose weight without consciously changing anything. What is easier than that?

1) Write down everything you eat. This simple step brings your awareness to what you are eating and holds you accountable. It only works if you really write down EVERYTHING. Don’t lie to yourself. Next time you go for that piece of cake, you will think twice if you know you have to record it on paper. (or in your cell phone)

2) Wear a pedometer. This will, once again, bring your subconscious awareness to your daily habits. You will want to walk more when you see how much (or how little) walking you are actually doing.

There. Two easy changes that don’t require you to actually change anything at all. Do yourself a favor, and try these steps instead of the newest fad diet. The New You will thank yourself.

– Kelly Brown is a writer for the site Medical Base. She is interested in healthy living and health products.

Are You Ready To Get Married?

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By Christina Steinorth

marriedThink you’re ready to get married? With wedding season just around the corner, here are five things to make sure of before you walk down the aisle.

1. You’ve dated for a year, and have been engaged for at least six months.

It’s so easy to get caught up in all the wedding planning, the dress, the flowers…but once all of this is done and you’ve said I do, day-to-day living is very different. There are bills to pay, errands to run, job stress, household chores…maybe down the line, you’ll be raising children…all of these things are hardly romantic and can often unintentionally lead you to neglect your relationship. If you’ve dated your partner for a year and have been engaged for six months and you two are still on the same page with everything, then you’re ready for marriage. Eighteen months is usually enough time to see people at their best and their worst, so if you’ve made it this far, your marriage will stand a good chance of surviving the test of time.

2. You trust each other.

Trust is a huge thing in marriage. If you’re checking your partner’s phone, e-mail, facebook messages and any other things to see what he/she or has been up to, you and your relationship are definitely NOT ready for marriage.

3. You’ve discussed your future in detail.

As boring as this one seems, it’s absolutely imperative you discuss your future as a couple in as much detail as possible. If you’re able to do this effectively, you’re ready for marriage because it shows that you and your spouse-to-be are capable of talking intelligently and sensitively about important life issues. It also shows you are mature enough to face life’s responsibilities rather than hide from them and think that they will somehow magically be taken care of.

love4. You know how to handle your arguments.

If you’re able to have a disagreement with your partner that doesn’t end in a temper tantrum or a character assassination, then you’re ready for marriage. If you’re able to “agree to disagree” when you can’t meet your partner in the middle, then you’re ready for marriage. Staying mutually respectful during disagreements is a sign of maturity and will help your marriage go the distance.

5. You’ve met each other’s families.

Regardless of how in love a couple is, I can’t stress enough how important it is to meet one another’s families before you get married. A lot of people (regardless of age) seem to think “we love each other, who cares what my family thinks?” This is a great attitude in theory, but it isn’t a practical way of thinking.

In-laws can cause an enormous amount of stress and tension in a marriage if the relationship is strained. Even if there is minor tension between either one of you and your in-laws prior to marriage, I urge you to come to terms with how you will handle the difficulty as a couple prior to getting married. If you have a very close-knit family who isn’t happy with your choice in marriage partner, remember your loyalty should be to your spouse. So, if you’re family is causing a problem in your relationship, or looks like they’re going to cause a problem in your relationship, have a sit-down talk with them to set the record straight. Remind them that if they disrespect your spouse, they are in essence, disrespecting you. You and your spouse-to-be will be a team in life–have each other’s backs.

– Christina Steinorth, MA, MFT is a private practice Psychotherapist and the Author of the critically acclaimed book Cue Cards for Life: Thoughtful Tips for Better Relationships. You can order her book here.