Other March Facts

March is known is the United States as National Nutrition Month and Women’s History Month. However, there are some additional observances in the US during March. They are as follows:

Monthly Observances:

Brain Injury Awareness Month

Hemophilia Awareness Month

National Multiple Sclerosis (MS) Education and Awareness Month

National Kidney Month

Red Cross Month (worldwide)

Colorectal Cancer Awareness Month: You should be screened for colon cancer if you are 50 or older or if you have additional risk factors. Speak to your physician about your specific needs and using one of three methods to screen:

Yearly fecal occult blood test, Flexible sigmoidoscopy (with fecal occult blood test) every 5 years, or a colonoscopy every 10 years.

Specific Dates/Week & Day Observances:

March 1-6: National Aplastic Anemia and MDS Awareness Week

March 5-11: Endometriosis Awareness Week (worldwide)

March 5-11: National Sleep Awareness Week

March 18-24: National Poison Prevention Week

March 10 ,2012: National Women and Girls' HIV/AIDS Awareness Day

March 21: Kick Butts Day (smoking cessation)

March 22: World Water Day (worldwide)

March 24: World TB Day (worldwide)

March 27: American Diabetes Alert Day

It is also Women's History Month. Take time out this month to recognize the many (and yes, there are many) contributions women have made to this world. We have produce great works in every facet of life, our children being among the very best.

Do You Have A Hole In Your Bag?

What is in your bag? Do you have the vitamins and minerals posted this past week? Or do you have some deficiency?  Is that a hole in your bag? Yes, you are leaking vitamins and minerals!

Many women are actually carrying around vitamin and mineral deficiencies that cause mild to severe problems in their health. It is quite common that RMDSF board and volunteers often talk about some deficiency with which they have been diagnosed. Perhaps the most common is anemia or iron deficiency. Sufferers often complain about not have a regulated body temperature as they are often cold. Others are lethargic and sleepy. Iron is important to protein  hemoglobin. It carries oxygen throughout the body's cells.

Two other often cited deficiencies are calcium and Vitamin D. No wonder that they are usually cited together. Calcium helps with the formation of bones and teeth. Vitamin D promotes bone mineralization. So drink that milk for strong bones and teeth; it is imperative to have sufficient calcium and Vitamin D. They protect us from osteoporosis, common in aging women. 

And finally, a mineral that is often considered a bad guy is really important. Sodium. Sodium is often targeted as a major factor in high blood pressure and diseases leading to heart attacks and strokes. However, an appropriate and moderate amount of sodium is important to maintain fluid and electrolyte balance, support muscle contractions, and transmission of nerve impulses. If you start having "Charlie Horses" and "frogs" in your legs, i.e., cramps, you may want to check your sodium levels.

Check your bag, menus, and ingredient list to make sure you are getting sufficient amounts of the necessary vitamins and minerals. Carrying around deficiencies can be a huge burden to your body.

Lighten your load…your life may depend on it!

Minerals - Rock Your Health

Yesterday, we discussed vitamins and the importance of having proper nutrients in your food sources. This is part II – minerals. Below are the major minerals that help your body balance itself and function normally. Pay close attention to their minerals’ duties and their sources.

Mineral	Duty	Food Sources
Sodium	Maintain fluid & electrolyte balance; support muscle contraction; transmission of nerve impulses	Salt, soy sauce, milk, bread, meats
Chloride	Maintain fluid and electrolyte balance; aids digestion	Salt, soy sauce, milk, eggs, meats
Potassium	Maintain fluid and electrolyte balance; supports muscle contraction and cell integrity	Bananas, potatoes, acorn squash, spinach, green beans, broccoli, carrots, watermelon, milk, avocado, strawberries
Calcium	Supports formation of bones and teeth; blood clotting	Milk, yogurt, cheese, tofu, sardines, spinach, broccoli, green beans
Phosphorus	Aids the formation of cells, teeth, bones; maintains acid-base balance	Most animal foods
Magnesium	Supports bone mineralization; protein building; muscle contraction; nerve impulse transmission; immunity	Spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eye peas, sunflower seeds, cashews, tofu, halibut
Iron	Aids protein hemoglobin (carries oxygen throughout the body’s cells)	Artichoke, parsley, broccoli, spinach, green beans, tomato juice, tofu, clams, shrimp, beef liver, beets
Zinc	A part of many enzymes; supports genetic material and proteins; transports vitamins; supports taste perception, sperm production, and fetus development	Spinach, broccoli, green beans, tomato juice, lentils, oysters, shrimp, crab, dark turkey, lean ham, lean ground beef, yogurt, swiss cheese, tofu
Selenium	Antioxidant that works with Vitamin E to protect body from oxidation	Seafood, meats, grains
Iodine	Component of thyroid hormones that help regulate growth, development and metabolic rates	Salt, seafood, bread, milk, cheese
Copper	Necessary for the absorption and utility of iron, supports formation of hemoglobin, and enzymes	Meats, water
Fluoride	Involved in formation of bones and teeth; helps teeth resist decay	Fluoridated drinking water, tea, seafood
Chromium	Associated with insulin; required for the release of energy from glucose	Veggie oils, liver, brewer’s yeast, whole grains, cheese, nuts

*Source: Health Check Systems 2012

What’s in your grocery bag? Spinach, milk, lean meats, seafood, and healthy nuts and beans, I hope…your life may depend on it!

Check your Vitamins

Vitamins and minerals are incredibly important. We are often told to eat our fruits and vegetables, eggs, and protein as well as drink our milk and orange juice. Of course, no one really tells us what vitamins or minerals are important, from what food source they come or what function/service they provide to our bodies. So, we don’t think about it seriously until we find that we have a serious deficiency. As a salute to March, National Nutrition Month, below tell you what the vitamins are, what they do, and where you can find them. See tomorrow’s post for minerals.

The B vitamins – vitamins B1, B2, B3, Biotin, Pantothenic Acid, B6, Folate, and B12 are important for cell regeneration and production, metabolism, energy, your skin, nerves, digestive system, vision, and help break down fatty acids.  You can find them widespread in foods, especially spinach and lean proteins.

Vitamin C – the Anti-Cold vitamin – is an antioxidant also known as ascorbic acid. It helps with iron absorption, immunity, and collagen synthesis. It is commonly found in citrus and tropical fruits and spinach.

Vitamin A – is retinol known as the vision vitamin. However, it also supports bone and tooth growth, immunity and reproduction. Root vegetables like carrots and sweet potatoes as well as gourds such as pumpkins and squash are great sources of vitamin A.

Vitamin D promotes bone mineralization. Sunlight is the best source for vitamin D. Other common sources include egg yolks, liver, fatty fish, and fortified milk.  Many women, especially those of color, are subject to vitamin D deficiency. It is important to bone mineralization, but other symptoms may occur including lack of energy.

Vitamin E has often been considered the beauty vitamin because it has been used for skin and hair care. Vitamin E is an antioxidant that helps with the regulation of oxidation reactions and supports cell membrane stabilization. It is found in polyunsaturated plant oils (corn, canola, and soybean oils), wheat germ, tofu, avocado, sweet potatoes, cod and other foods.

Vitamin K helps with the synthesis of blood clotting proteins and helps regulate blood calcium. It is mostly found in leafy green vegetables.

We send a special thank you to Healthy Check Systems for the information above. Please take a moment to look at your journals, menus, food choices, and activity to see if you are getting adequate amounts of these nutrients…your life may depend on it!

Moving Things Right Along

You wouldn't think that exercise had anything to do with digestion. However, it is incredibly important. There are several exercises that can aid the digestion of food. Some of the following exercises will also help with flatulence (gas), bloating, and constipation. This month, as we celebrate women's health and nutrition, try these exercises to keep your body moving right along:

1.       Yoga

Yoga is an excellent series of exercises for digestion and constipation. Yoga moves such as twists and deep breathing allows the body to massage itself and push waste along the digestive tract.

2.       Brisk Walk

A brisk walk can relieve bloating and the “stuffed” feeling. Taking a short brisk walk after meals helps relieve these feelings as well as give your body an opportunity to process the foods eaten. Taking a brief walk is also a great way to avoid overeating. After eating a modest meal, drink a glass of water and go for a walk before thinking that you need a second helping.

3.       Abdominal exercises

Ab exercises are great for more than just trying to get that 6-pack. The pushes and pulls of abdominal exercises prepare the stomach and intestines for the day’s digestive activities. Try abdominal exercises first thing in the morning, on an empty stomach to best prepare for your day.

Exercise today...your life may depend on it.

March is Women's & Nurtition Awareness Month

March is National Nurtition Month & Women's History Month. What a great way to celebrate women's health? This month as you continue your journaling and build the established heart healthy principles, we turn our focus to nutrition.  We must eat to survive, so it can be quite challenging to deal with any sort of eating disorders and food obsessions. It is important that we develop a better understanding about nutrition and food.

Why do we need food? Best answer is that food supplies our bodies with the energy and nutrients it needs to survive. Amino acids, proteins, are used to build and repair our muscles, immune system, hormones, nervous system, and organs. Calcium is important for a variety of reasons; perhaps strong bones and teeth being the most discussed. Vitamins and minerals supply us with the additional protection, strength, energy, and procession that is needed to keep our physical and mental vessels going. This month, we will discuss the various vitamins and minerals, A through Zinc and their benefits to our health.

MONTHLY CHALLENGE:
As we have learned that it takes about a month to get into the swing of things and develop a new habit. So, we are hoping you will take this 5-A-Day challenge. It is easier said than done. However, it is not all that hard to do. Simply eat 5 servings of fruits and vegetables daily. Some people like to create salads, soups, and smoothies to get most of their servings in one or two meals. Others use reminders like 5 bracelets or timers or meal planner to help. Whatever you decide to do, don't forget to journal your experience and notice the benefits to your body and mind.

Try something fresh...5-A-Day...your life may depend on it!