Nourishing Your Thyroid: A Nutritionist's Guide to Optimal Health

When it comes to maintaining your overall health, the thyroid gland plays a vital role that often goes unnoticed. This butterfly-shaped gland located in your neck produces hormones that regulate various bodily functions, including metabolism, energy production, and even your body temperature. To keep your thyroid humming along at its best, it's essential to nourish it with the right foods and supplements. In this guide, we'll explore the best foods to support thyroid health and recommend some supplements to consider adding to your routine. 

1. Iodine-Rich Foods:

Iodine is a crucial element for thyroid function because it is a key component of thyroid hormones. Without sufficient iodine, your thyroid cannot produce these hormones effectively. Include the following iodine-rich foods in your diet:

• Seafood such as seaweed, fish, and shellfish.
• Dairy products like yogurt and milk.
• Eggs.
• Iodized salt (in moderation).

2. Selenium-Packed Choices:

Selenium is another mineral that is essential for thyroid health as it helps convert inactive thyroid hormones into their active form. Incorporate the following selenium-rich foods into your meals:

• Brazil nuts (but consume them in moderation due to their high selenium content).
• Sunflower seeds.
• Whole grains like brown rice and whole wheat bread.
• Lean meats such as turkey and chicken. 
  

3. Zinc-Containing Foods:

Zinc plays a role in thyroid hormone production and is crucial for overall immune function. Some foods rich in zinc include:

• Oysters.
• Legumes like chickpeas and lentils.
• Nuts and seeds, such as pumpkin seeds and cashews.
• Whole grains.

4. Antioxidant-Rich Fruits and Vegetables:

Free radicals can damage the thyroid gland over time. Antioxidants help combat this damage and protect thyroid health. Incorporate these fruits and vegetables into your diet:

• Berries (blueberries, strawberries, raspberries).
• Leafy greens (spinach, kale, and Swiss chard).
• Colorful vegetables like carrots, bell peppers, and sweet potatoes.

5. Omega-3 Fatty Acids:

Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation that may affect the thyroid. Sources of omega-3s include:

• Fatty fish such as salmon, mackerel, and sardines.
• Flaxseeds and flaxseed oil.
• Walnuts.
• Chia seeds.

Supplements to Consider:

While a balanced diet can provide most of the nutrients your thyroid needs, some individuals may benefit from supplements to ensure optimal thyroid health. Always consult with a healthcare provider or nutritionist before starting any new supplement regimen. Here are some supplements to consider:

Iodine Supplements: If you have an iodine deficiency, your healthcare provider may recommend iodine supplements. However, these should only be taken under professional guidance to prevent overconsumption.

Selenium Supplements: For individuals with selenium deficiencies or those looking to support their thyroid, selenium supplements can be considered.

Vitamin D: Adequate vitamin D levels are crucial for overall health and may indirectly support thyroid function. Consult your healthcare provider for personalized recommendations.

Omega-3 Fish Oil: If you struggle to consume enough fatty fish, omega-3 supplements can be beneficial for reducing inflammation and supporting thyroid health.

Maintaining optimal thyroid health is essential for overall well-being. By incorporating iodine-rich foods, selenium-packed choices, zinc-containing foods, antioxidant-rich fruits and vegetables, and omega-3 fatty acids into your diet, you can support your thyroid's functions naturally. Additionally, consult with a healthcare provider or nutritionist to determine if supplements are necessary to address any deficiencies or specific health concerns. Prioritizing your thyroid's health today will contribute to your long-term vitality and wellness.

Foods That Are High in Trace Minerals

Our body requires many compounds to work. These serve as building blocks and let us carry out daily tasks efficiently. These compounds can be categorized into macro minerals and micro minerals owing to the amount in which our body necessitates them. Micro minerals are also known as trace minerals.

As the name itself suggests, macro minerals are those elemental compounds required in abundance. They are sodium, potassium, calcium, magnesium, phosphorus, chloride, and sulfur. In contrast, micro minerals are needed in smaller quantities. Their amount doesn't mean that they are less influential in any way. There are nine trace minerals. These include iron, copper, chromium, iodine, zinc, fluoride, selenium, cobalt, and manganese. Some foods are naturally rich in these nutrients. Certain fruits and vegetables, such as spinach, berries, broccoli, etc. When people fail to add these foods in their regular diet, they meet the deficiencies with the help of fruit and vegetable based supplements. Some examples are N1N Organic Super Greens, Elderberry Gummies by Gummies Garden, Balance of Nature, etc.

A balanced diet includes a suitable composition of macrominerals and trace minerals. A lack of these essential minerals can cause hindrances in body functions, suspension in hormone production, metabolic dysfunction, chronic illnesses, osteoporosis, lack of energy, etc. Therefore, intake of trace minerals is vital for your body. 

In this article, we have mentioned the primary sources of each of the nine trace minerals separately. You should make sure that you incorporate them into your diet regularly. 

1. Chromium

Chromium is an essential trace mineral for a healthy metabolic function. Not only does it help in storing starch and sugar in the body, but it also increases insulin response for regulating blood sugar levels. 

Chromium is found in minimal quantities in various foods. Sources of chromium include fruits and vegetables like bananas, potatoes, apples, basil, garlic, broccoli, etc. Traces of dietary chromium are also found in meat and whole grains. 

2. Copper

Copper plays a significant role in enzyme activity. This mineral may not hold much importance to you but is an invaluable factor in promoting strong bones and healthy blood vessels. Your body needs this mineral (even if it is in small amounts) to produce energy.

You can obtain copper in minor amounts from shellfish, organ meats, nuts, cocoa, seeds, and whole grains.

3. Fluoride

This vital mineral is widespread, and you're probably quite familiar with it as it is mentioned on almost all kinds of toothpaste. That's because our teeth need to prevent dental cavities and mineralize not just teeth but also bones. When taken in the right amounts, fluoride will surely keep both your bones and teeth strong and healthy.

Fluoride is commonly found in tea, seafood, and even drinking water. It is also present in mouth rinses and toothpaste.

4. Iodine

Never take iodine for granted. This crucial trace mineral is essential for normal thyroid gland function. Supplementary to that, it bolsters immunity and aids insulin action. It's also imperative to take inaccurate iodine amounts because over intake of this mineral may increase blood sugar. 

You'll find iodine in a lot of seafood as well as dairy products. Plus, table sugar is also rich in iodine.

5. Iron

Hemoglobin and myoglobin are proteins found in the blood and bone cells. Iron is a significant component of both these proteins and helps in oxygen transport and storage.

Iron is primarily present in meat, legumes, leafy green vegetables, and even some beans.

6. Manganese

Manganese is a trace mineral that is actively involved in antioxidant reactivity. Healing of wounds and formation of bones are some typical roles of manganese. It is a cofactor for enzymes and is associated with protein, carbohydrates, and cholesterol metabolism. This mineral regulates blood sugar levels and acts as a potent nutrient involved in normal brain and nerve functions.

Rich sources of manganese include nuts, pineapples, coffee, tea, and legumes. Drinking water also contains negligible amounts of manganese. 

7. Molybdenum

This mineral is involved in enzyme activity for the breakdown of toxins and drugs that enter the body. It also processes proteins into amino acids. Genetic materials like DNA are also broken down via this mineral.

Molybdenum can be found in many plant-based foods, for instance, legumes and nuts. Beef liver is also a pretty rich source of manganese.

8. Selenium

Just like iodine, selenium is a trace mineral involved in normal thyroid function. It plays a crucial role in the reproduction and synthesis of DNA.

Whole grains, seeds, nuts, and legumes are just some sources of selenium. People who eat plenty of plant-based foods are most unlikely to suffer from selenium deficiency.

9. Zinc

A lot of chemical reactions in your body are taking place due to the presence of zinc. This vital mineral is a significant component of your immune system. Its importance in the body is beyond imagination. You might not be able to taste your food well or even smell all those numerous things around you if it weren't for zinc. Vegetarians mostly have a zinc deficiency, but if you're a meat-eater, you'll probably have no problem with your zinc intake.

Zinc can be found in seafood, meats, and foods that are rich in proteins. Oysters are the best-known source, as they contain more amounts of zinc than any other food.

7 Reasons to Use a Service for Fresh and Ready Meals

Fresh and ready meals can transform your health objectives by bringing nutrition to the front of the priority list, without the hassle and extra time required for cooking and meal preparation. As a result of this excellent nutritional opportunity, it is important to invest time into selecting the best-prepared meal service to meet your needs. Like with other services, not all prepared meal companies are created equally. Therefore, if you seek meals you will eat and enjoy then you must know all considerations and avoidances.

The following will teach you seven reasons why you might want to try a meal service that offers fresh, healthy meals. 

One: Consumer-Friendly Packaging

Packaging that is excessive and not environmentally-friendly should be avoided. Also, BPA plastics are on the “do not use” list for the environment and your body, so you want to avoid them. That means you want to find meals prepared in modern, eco-friendly packaging that is BPA-free. These containers must be well-sealed and recyclable to minimize your environmental footprint. 

Two: Convenience

Some meal kits ship individually portioned ingredients, so you can cook your food easily at home without trips to the grocery store. If you desire convenience, then choose the prepared meal option. These are meals you can have delivered, refrigerate for future use, microwave, and eat out of the dish.

Three: Customer Service

Like with any product or service, customer service can make or break a company and a prepared meal business is no different. If any company does not value its customers and satisfaction over all else, then you must keep looking. 

Four: Easy-to-Read Information

If a fresh and ready meal service doesn’t provide accessible, easy-to-read nutritional information about all meals, it’s time to move. Having access to the nutritional information about what you consume delivers the insights required to meet nutrition and health goals. This is critical if you are following a specific diet, like Keto. 

Five: Flexibility

Many fresh and ready meal provides will not budget on your plan after signing up. However, part of eating healthier is finding what works and doesn’t so you are going to want to make changes. Therefore, if you need to change meal plans or put your plan on hold for a vacation, don’t opt for a service that does not allow changes. Instead, find a prepared meal service that offers flexibility in their plans and meal options. Request customer reviews and testimonials to set the expectation. 

Six: Healthy Ingredients

If you are utilizing a prepared meal service, then never pay for subpar ingredients. First and foremost, a prepared meal company is a business, many of which will compromise the final product for the consumer to save on their bottom line. Therefore, find companies that utilize local and organic produce and other ingredients. Search for services offering whole ingredients to maximize health benefits. 

Seven: Variety of Options

How boring would dinner be if you are eating the same meal three or four times per week? It’s certainly a good deterrent from reaching your nutritional goals. A fresh and ready meal service should allow you to choose the meals and not have them decided for you. That means, the best services provide a variety of choices ahead of time, not just one or two, so you can meet your goals and maintain a healthy biome.

In summary, healthy meal services can be a life-changing endeavor. With their nutritional deliciousness, you can free up time to focus on other healthy activities without ending up in the drive-thru line at 9 PM. To get the most out of a fresh and ready meal service, you must know when to pursue and when to run, while knowing exactly what to expect from the provider.

Simple Fried Mushrooms In The Air Fryer

One of my most favorite times of year is when the South Carolina State Fair comes to Columbia. I used to enjoy the rides in my younger days, but now it is all about the food. I don't think anyone goes to the State Fair with the expectation of eating healthy food. If you do, you might be going to the wrong place! One of my state fair must-haves, aside from the sweet treats, is the deep-fried mushrooms. You can smell them cooking from what seems like a mile away. As much as I love them, I do find that I start feeling a little queasy after a while because the oily fried taste starts to get to me. 

I got an air fryer a few months ago and decided to experiment and make my own "fried" mushrooms at home. They were so simple and delicious that I knew I had to share the recipe. You can't go wrong with the perfect crispness without the grease or guilt. 

Ingredients:

fresh mushrooms, cleaned with stems trimmed and cut in quarters
egg, slightly beaten with a little salt and pepper
seasoned bread crumbs
extra virgin olive oil

How to make them:

Preheat air fryer to 400° for up to five minutes. Dip your mushrooms into beaten egg, then coat in bread crumbs. Once your mushrooms are breaded, carefully add them into your fry basket. Spray with olive oil or whatever oil you choose. Cook for 4 minutes and then shake basket to toss mushrooms around. Let them cook for about 4 more minutes or until golden brown. Serve with ranch or condiment of your choice.

Tip: You can add a little grated parmesan to your bread crumbs for a bolder taste. You can also use this recipe for other vegetables like zucchini. I also recommend getting an oil spray bottle like this one for your olive oil. It has been the best thing to use with my air fryer since cooking sprays can cause damage to the unit, and olive oil is healthier.

If you have an air fryer and love mushrooms, you have to try this recipe. If you don't have an air fryer, you are missing out!

Also, check out:
Air Fryer Chicken Thighs 
Perfect Greek Pasta Salad
The Best Keto Pizza

4 Ways To Achieve A Healthier Lifestyle As A Family

This post is sponsored by Natrol but the content and opinions expressed here are my own.

Summertime is in full swing for many of us with school being out. Most parents have registered the kids for summer camps/activities, made vacation plans, or are simply doing the local staycation. Whatever your plans are, the kids will be ready for some fun!

Something we all have in common as parents is we want our families to be happy and healthy. Sometimes it's a bit of a challenge to get the kids on board for the healthy part. Today we will share some tips on how you can achieve a healthier lifestyle together as a family.

1. Play together! 

Whether you are at the beach, or the backyard, there are many opportunities to get active. Try challenging the kids to a race. It's a great way to get your heart pumping, and your entire body moving. Make a game out of collecting rocks or shells. Before you know it, you all would have walked more than you realized.

2. Hold a family meeting

Make it a priority each month to hold a family meeting with everyone present. It doesn't have to be super long or in a formal setting. Discuss your financial and personal goals, as well your health goals. Have each family member document those goals. Charts are a great idea for younger children. Make those health goals a top priority!

3. Meal plan together

Instead of listening to the kids whine about dinner, include them! Have each person choose a theme for a particular day of the week, and go from there. Whether it's Meatless Monday or Taco Tuesday, everyone can state their likes or dislikes and agree on the menu collectively. Kids tend to be more interested in food when they were involved in picking out or planning the meal.

4. Hold each other accountable for making healthier choices

Make plans to hold each other accountable for drinking a certain amount of water each day, exercising, and taking daily multi-vitamins like Natrol Gummies. As a matter of fact, Natrol Multi Gummies are made with 26 fruits and veggies! Plus, they’re made with organic ingredients, are non-GMO, gelatin-free and vegetarian.

*As parents, we are pleased that Natrol Gummies are not only good for you, but they also taste great! They aren't super chewy so they don't tend to stick to your teeth. There is a formula for everyone in the family with the Women's Multi, Men's Multi, and Kid's Multi.

Natrol gummies are a great way to get those extra daily vitamins and minerals you might be lacking from you diet. If you're shopping and stop by the supplement aisle, just look for the purple top. We hope you and your family have a safe, happy, and healthy summer!

*These statements have not been evaluated by the Food and Drug Administration. The product is not intended to diagnose, treat, cure or prevent any diseases.

Staying Healthy On A Diet

When your favorite jeans feel tight, or you feel exhausted all the time, you may decide it's time to lose weight. When you commit to shedding pounds, get motivated to stay healthy too. When you cut calories, be careful not to eliminate nutrients that fuel your body. Enjoy a balance of proteins, carbohydrates, and fats each day. Following a few simple ideas will help you lose weight and stay fit.

Lose Weight Slowly to Keep It Off

When you change your eating habits, you want to see immediate results. Be careful not to lose weight too quickly, though. Fad or crash diets that let you drop more than a few pounds a week are unhealthy and hard to maintain. Crash diets often cause water and lean muscle loss. Slow weight loss allows you to lose more fat and maintain muscle mass.
Fast weight loss can also cause long-term health problems including liver damage and gallstones. Stick to a diet that will give you the number of calories you need each day for your height and goal weight.

Choose Low-Calorie Foods Packed with Nutrients

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Limiting your food intake doesn't mean you can't stay healthy and be full of energy. Your body needs proteins, fats, and carbohydrates to function properly. Without proper nutrition, you won't have the energy to work out and enjoy life.

Eat quality foods to get the nutrients your body needs every day without adding extra calories. Fill your plate with leafy greens to get your allowance of fiber, potassium, and folate. Fruits offer nutrients like vitamin C, vitamin A, and various B vitamins. Choose lean meats, beans, and legumes for your low-calorie protein sources.

Beware of Diet Foods, Artificial Sweeteners, and Natural Syrups

Foods touted as diet or low in fat are often heavily processed and may contain chemicals. While diet foods may lack sugar and fat, such foods can be far from healthy. Some low-fat foods are packed with sugar to replace the missing fat. Sugar-free foods often use artificial sweeteners. Sugar substitutes can leave you craving more sugar, and even raise blood sugar levels and cause diabetes.

Eating natural foods is healthier than consuming processed foods. However, foods labeled natural and organic aren't always low in calories. Note that natural sugars still count as sugar in your diet. Agave syrup, coconut sugar, and honey are all sugars.

Stay Hydrated

Image via Flickr by Rubbermaid Products

Your body needs fluid to run efficiently. In fact, over half of your body is made up of water. Since you lose fluid each day through sweat, evaporation, and urination, you need to drink filtered water more often to replace lost fluid. To make it easier to drink water, take a bottle on the go and keep a water bottle handy at work. Use a refillable water bottle to save money. If you get bored with drinking water, add some lemon, lime, or cucumber slices to add flavor.

Remember to focus on proper nutrition when you cut calories. You can lose weight and stay healthy and vibrant when you choose quality low-calorie foods and drink plenty of water.

Go Back To School With Mamma Chia (Giveaway)

It's officially back-to-school season and parents everywhere are scrambling around to get things in order for their families. Buying supplies, shoes, clothing, and backpacks are just the beginning. You have to think about making sure the kids (and YOU) have a nutritious breakfast each day so they can be ready for a full day of learning. Mornings can get really hectic and time seems to be non-existent.

One of the best things you can do to help ease the crazy mornings is to prepare in advance. Pick out a week's worth of outfits for the kids and have them hanging in the closet ready to go. Have the kids get their backpacks set out in a designated place along with their shoes so there's no last-minute searching. Involve the kids in making choices about lunchbox items. Eventually the kids will be old enough to do most things completely on their own (yay!)

Don't let being short on time take you away from eating in the morning. Mamma Chia makes a line of super nutritious foods and beverages that are all organic and convenient to grab and go. The Mamma Chia product line includes their Chia Squeeze pouches, granola, chia vitality and energy beverages, and of course chia seeds.

Chia seeds are very versatile and can be incorporated into salads, smoothies, and baked goods. They are filled with fiber, omega-3's, and protein. Chia seeds are a great way to sneak added nutrition into your everyday foods. Mamma Chia Granola Clusters is another delicious way to get your body fueled up for the day. You can enjoy it by the bowl with milk or yogurt, or plain as a snack. This is perfect for a lunch box or after school snack.

The Chia Squeeze Vitality Snack is a great solution for kids as a breakfast option. They are a blend of organic fruits and veggies along with chia. There's no added sugar, so that is a plus! These are perfect for the kids' lunch boxes and even for us moms.

My personal favorite is the organic vitality beverage. If chia seeds freak you out a bit, I recommend using a straw to drink this. It has such a great fruit flavor without being sweet. I like that it is lightly sweetened using organic agave nectar. This beverage is very satisfying and fills you up. It only contains 120 calories per bottle.

All Mamma Chia products are packed with those all important Omega-3's, fiber and are lower in calories when compared to many other "healthy" breakfast foods. I have found Mamma Chia items in most stores like Kroger, Whole Foods, Target, and Publix. You can even grab a coupon here while supplies last. Do you want to try Mamma Chia out for yourself? Enter our giveaway to win a prize pack filled with healthy and delicious Mamma Chia goodies.

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This giveaway is open to U.S. Residents only and will end on August 31, 2017. Please follow all rules in the Rafflecopter widget and be sure to use a valid email. One winner will be selected and contacted via email to claim prize. Please be aware that Mom Files is not responsible for any lost, stolen or damaged prizes. Good luck!

Disclosure: Products and giveaway provided by Mamma Chia. All opinions are my own as always.

Age Old Solutions

Caring for an elderly relative can sometimes be a bit tricky. Not only is it difficult to see an elderly loved one’s health decline, but it can put you in an awkward position. Where you have the added responsibility of caring for someone that used to be perfectly capable of caring for themselves. But to help you out, check out the guide below provides solutions to the most common issues you may face when caring for an older relative.

Ensuring they eat well

One of the biggest issues that you may come across when caring for an elderly relative that their eating can become erratic. This can be due to things such as catching a virus like the flu. As older folks' immune systems are weaker than ours.

Or it could be due to other issues that affect the appetite, such as diabetes that isn't being managed properly. Or it may even, be symptomatic of depression caused by chronic pain, losing a long term partner, or living alone.

But what can you do for them if you have noticed that they are eating less and less? Well, firstly it's important that you get them checked over by the doctors to see whether there is an underlying medical condition that needs to be treated.

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It's can also help to go round to their house, or invite them over to yours and make a hearty home cooked meal to tempt them into eating something. It's likely that the company will help them with this as well. 

Ensuring their medical needs are met 

Of course, a very important aspect of caring for an elderly relative is ensuring that their medical needs are met. 

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This might be something as simple as helping them to sort their pills into the right compartments for the rights days each week. 

Or it could be more involved, doing things likes organizing a palliative nurse for end of life care. Or being an advocate for them with the medical profession. 

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But whatever you have to do, be sure that you listen to their wishes as much as possible and engage them in the process. As no one likes to feel as if they are out of control of their life, no matter what their age. 

Getting them out and about 

Something else that you need to consider when caring for older relatives is giving them a chance to get out of the house occasionally. It can be pretty grim to be stuck indoors all of the time, and it isn't likely to help them feel their best. 

Obviously, mobility is an issue for many older folks so you will need to consider this before you plan out any trips. 

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Consider your destination carefully and make sure that it does not include too much walking or difficult terrain. 

Also, you can use disabled parking stickers so you can park closer to the store, or attraction that you take them to. Or consider using a wheelchair, or motorized scooter for those whose mobility is severely inhibited. 

Dealing With Illness When You’re A Mom With A Crazy Life

When you’re a mom with a hectic life, the last thing that you want is to get sick. Whether you catch a stomach bug, get the flu or end up with a kidney infection, the last thing you want is to be feeling under the weather when you have a household to run and little ones to look after. But unfortunately, the chances are that at one point or another that will happen, and you will fall foul to some illness or other, especially when you spend a lot of your time surrounded by little ones who are germ magnets. (Kids spread germs like no tomorrow - it’s all that touching everything and anything that does it.)

Although getting sick when you’ve got kids to look after is never nice, the good news is that it doesn’t have to be a total nightmare. The important thing is to know how to look after yourself while you recover as well as ensuring that your little ones and home are taken care of.

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See your doctor 

When you’re feeling unwell, the first step that you take should always be to see your doctor. The fact is that with many illnesses, from stomach bugs to infections, the sooner you see your doctor, the better as this means that you are able to treat the condition more quickly and get well sooner. Even if there’s not a medicine that can treat what you’re suffering from or cure it completely, your doctor can still advise you on what to do. For instance, coughs and colds don’t tend to be treated with antibiotics, but your doctor may be able to recommend some natural or over-the-counter treatments to try. Or, say you’re suffering from a kidney infection, as well as prescribing your antibiotics, your doctor may also give you a website link and tell you to read these kidney treatment tips to help speed up your recovery. It’s tempting to put off a trip to the doctor’s office, but if you want to speed up your recovery time, it’s best to make an appointment as soon as possible. 

Rest and recuperate 

If you’re going to get well again quickly, you need to get plenty of rest. When it comes to recovering from being unwell, sleep is the best healer, so aim to get plenty of sleep. Obviously, when you’re a mom this is easier said than done, but it is still possible. Perhaps you could see if your little ones could spend some time at their grandparent's house while you get better? Or maybe you could see if your partner could take some time off of work to look after the kids while you recover? Or, as a last resort what about hiring a babysitter to take care of the kids for a couple of hours while you get some much-needed rest. 

Look after yourself

When you’re unwell, you need to put yourself first for once. This means ensuring that you’re eating plenty of fresh, nutritious foods, such as lots of nutrient-packed fruits and vegetables. It’s also important to drink plenty of water to keep yourself hydrated - aim to drink at least two liters of water a day, and you will feel much better for it and beat whatever you’re suffering from more quickly. 

There’s nothing worse than being unwell when you have little ones to take care of, but hopefully, the above advice will help to make your next bout of illness much easier to deal with. 

Disease: Emotional And Nutritional Remedies

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If you or a loved one is living with a life-threatening disease, it can be a massive pressure on any strong family unit, and it’s not a surprise really, is it? The emotional strain, not to mention the financial strain if you are looking for affordable treatment, can be completely unbearable. It can feel like a weight bearing down on you, and, to be honest, it can be really difficult to find any positives in that sort of situation. We all have ways of coping, and here are some pearls of wisdom to think about if you or someone you care deeply about is going through this difficult period.

Diet Can Still Help

Your body requires essential nutrients and vitamins to feel that bit better. Of course, if you are going through painful treatment, it is not likely to be high on your priority list, but having some healthy food can help to take the edge off in some circumstances. Now there is research that eating ten portions of fruit or vegetables a day instead of the usual five will do your health a world of good. And if you aren’t having any in your diet, you are likely to feel the benefit.

Seeking Closure…

This is a big one. It depends on your own specific view of what you would define as unresolved issues in your life. For a lot of people, living with a disease helps to focus the mind and get rid of all the pointless things in life that they worried about incessantly. For people that have mesothelioma, it has been a common step to take part in legal proceedings against the firms responsible. And while it can be a taxing process, sufferers could get a settlement that can provide for their families after they have passed away. There are firms, like Madeksho for all benzene lawsuits, that work with sufferers of chronic and terminal diseases. Only you can decide that if it is worth going through for closure, or if you wish to provide for your partner or family. But one thing is true, your relationship with your family will never be better. You will start to realize what life is all about, and it all sounds a bit whimsical, but sometimes it really takes a serious incident to focus the mind on what you want, which leads me to the next point…

Use This As An Excuse To Do Anything!

If you have shied away from making your mark on the world, now is the time. Jump out of a plane, go to a Mardi Gras, or experience the sunrise over the Grand Canyon. Life is short, and we all say this, but there's no point in ever regretting anything. What does anxiety do for us? Nothing! It makes us feel bad in the head and bad in the body. So, make the most of life, it’s the only one we have. Live, laugh, and love, and you will find your way of coping with one of the most difficult things in the world.

Brain Food: Tips For Studying

The moments are very crucial at the time of studying. Your brain is considered as a king of your body and sometimes does not show stability when the pressure of failure is somewhat on the higher side. Recently, research has proven that over-thinking on the respective subject will lead you nowhere and you will be left empty-handed. Instead of stressing, there are other methods that can help you find a way out as suggested by the experts. If college classes or school is an issue, you can get some paper writing help which would be an ideal to reform your study material and give your brain a break. With the right guidance, you can get back on track. Below are some of the precautions and actions you need to consider in terms of achieving big and overcoming the stress. 

The Consumption of Healthy Food

It has been noticed that when the time crunch of studying comes along, 80% of students give up their regular diet in order to cope up with their studies. That is the biggest mistake they commit. Always remember consuming appropriate food is the only way out and the food is your best buddy during the this time. For stimulating the proper functionality of your body, you need to consume more of the food that contains high in protein, vitamin and minerals as well. For example, the quantity of food like eggs, fish, chicken or meat are very rich in protein. Mornings can always be started with fruits like apple, guava and fresh oranges with an energetic glass of fresh juice. Always keep space for the rich food during the lunchtime, as studies show that the level of heat of the sun is on the higher side and whatever the amount of food gets consumed during this time gets easily digested. As soon the night arrives,  make it habit of consuming small meals because during the night the power of our immune system is somewhat on the lower side. The less you eat, the better you will feel for your next day. Make sure that you consume at least 3 liters of water a day as the water is the best source of minerals for the human body. 

Have An Organized Agenda 

Eating nutritional food will help you meet your goal of success. Instead of being in the stage of panic, all you have to do is take some time out to build an appropriate timetable for your respective studies. This will help you to focus and have more positive energy towards your studies. Students who prepare well-planned and well-organized form of structure in regards to their studies are set up for success.

A Consultation 

Recent studies show that the human race is not able to utilize the brain power at the utmost. Even one of the greatest scientists of history, Albert Einstein used only 6% of his brain during his lifetime. This proves that we do carry the capability, but aren’t always aware how and when to implement it. One of the best things students need to implement is getting the session of consultation with a counselor, as it will help them a lot truly recognize of their capability and they will learn skills to kill the negative vibes. Positivity leads to success. Getting some extra help won’t hurt.

Getting Appropriate Sleep 

A human mind is just not made of nerves; in fact, the hidden things reside inside somewhere that we are not able to recognize. The power of thinking, sense of feeling, and ability to choose between right and wrong go hand-in-hand with the amount of sleep you get. To improve memory and to increase brain function in the healthier way all you need to do is take enough sleep, around 6 to 8 hours each night. We know you might be thinking how I am going to do that as l have to memorize the entire syllabus? Don’t worry, if you get the appropriate amount of sleep, you would not be forcing or pushing your mind to store the entire syllabus in your mind. In fact, things will work in more accurate and sharp manner because of the enough sleep. 

Heal With Music

Music is the most authentic and best way to shift your brain from stress to relief. Music is the best mind diet recommended by the expert. Not only moments of relaxation, but the power of regaining positive energy are some of its advantages you can take.

Not All Kids Eat Like Kids

I haven't posted about anything personal in so long, so I thought I'd post about my favorite 70-year-old son. Yes, I said seventy. William has such an old soul so I always say he is a 70-year-old man in a 7-year-old body. I wanted to share some things about William's eating habits. He is a very good eater. He exclusively likes foodie-food, meaning NO snacks. When I say no snacks, this means no cookies, chips, fruit, crackers, ice-cream or any candy.. at all. 

Any time we attend parties or functions where there will be food, I panic. You see, William likes home-cooked food-- rice, beans, chicken, veggies and pasta. If you gave him rice with any type of meat, veggie or beans for every meal, he would be so happy. When we are at a party where there will be pizza, cake and ice-cream this means he will not be eating. He may have a couple bites of pizza, but that's it. For his birthday we don't bother with cake because he simply doesn't like it. He recently started to enjoy Krispy Kreme doughnuts and Cinnabon cinnamon rolls. That is the extent of his tolerance for any sweets. When he gets Halloween candy, he gives it to his big sisters. He won't have anything to do with it. The kid doesn't even eat chicken nuggets, tacos or any normal kid food. I think the only exception is mac & cheese. He started taking a lot of interest in what goes into his food and likes to help in the kitchen. He loves to help season food and calls himself a "Tony Chachere's man". His thing is as long as food has flavor, he will eat it. He informed me that maybe when he is 13, he will like snacks and sweets.

People are often stunned to find out that he only eats real food and tell me how lucky we are to have a healthy eater. They are right about that, but it sure would be nice if he could eat regular stuff on occasion to make life easier. Some may call him a picky eater, but the truth is, he's a particular eater. He knows exactly what he likes and doesn't like. I guess for now he will continue to be a foodie as he calls himself. Life with a 70 year old kid, gotta love it!

Do your kids have any odd eating habits?

bistroMD’s Healthy Thanksgiving Recipes

Thanksgiving will be here in a matter of weeks and many of you may be menu-planning already. Here are some healthy Thanksgiving recipes courtesy of bistroMD. I'ms sure we all could 'healthify' one of the most decadent meals of the year. Even if it's just a couple dishes. Check it out...

bistroMD’s Roasted Turkey Breast with Cranberry Chutney Recipe

Nutrition Per Serving (serving includes: 5 oz Turkey Breast + ¼ cup Cranberry Chutney + ½ cup Butternut Squash and Wild Rice Blend + ¾ cup Broccoli):

Calories: 300
Protein: 29 grams
Net Carbohydrate: 27 grams
Ingredients:

Roasted Turkey Breast:
5-6 lb Turkey Breast, bone-in, skinless
2 tablespoons Olive Oil
4 Garlic Cloves, minced
1 tablespoon Sage, fresh, chopped
1 teaspoon Thyme, fresh, chopped
1 tablespoon Rosemary, fresh, chopped
1 teaspoon Dry Mustard
1 teaspoon Sea Salt
½ teaspoon Black Pepper

Cranberry Chutney:
1 lb Cranberries, fresh
½ cup Raspberries, frozen
¼ cup Water
½ cup Celery, finely chopped
Juice and Zest of 1 Orange
1 tablespoon Honey
¼ teaspoon Cinnamon

Roasted Butternut Squash and Wild Rice Blend:
1 cup Wild Rice Blend (we like Lundberg Wild Blend)
1 Butternut Squash, cubed
1 Fennel Bulb, sliced
1 tablespoon Olive Oil
¼ teaspoon Sea Salt
¼ teaspoon Black Pepper

Instructions:
Roasted Turkey Breast:
Pre-heat oven to 325 °F
In a small bowl combine the olive oil, garlic, herbs, sea salt and black pepper to make a paste. Then rub the mixture into the turkey breast, coating all sides.
Transfer to a roasting pan and roast for about 1 ½ hours to 1 ¾ hours, until an instant read thermometer registered 165 °F when inserted into the thickest part of the breast.
Remove from oven, cover with foil and allow to rest for 15 minutes before slicing.

Cranberry Chutney:
Heat a medium saucepan over medium-high heat. Add water, orange juice, orange zest, honey and cinnamon and bring to a boil.
Reduce heat to medium-low and add cranberries. Continue to cook until they become soft and burst, about 15-20 minutes, stirring occasionally.
Add raspberries and celery, cook an additional 10 minutes, until raspberries begin to burst.
Reduce heat to low and cover until ready to serve.

Roasted Butternut Squash and Wild Rice Blend:
Pre-heat oven to 425 °F.
Cook rice according to package directions.
Spread butternut squash and fennel evenly, in a single layer on a baking sheet. Drizzle olive oil, sea salt and black pepper over the squash mixture and toss with your hands to coat.
Roast for 20-30 minutes, until squash is turning golden around the edges. Stir squash mixture halfway through cooking.
Once rice is complete, fluff with a fork and transfer to a serving bowl. Combine butternut squash and fennel with the rice, toss and serve

bistroMD’s Gluten Free Pumpkin Pie Tartlets

Nutrition Per Tartlet (Serves: approximately 15 tartlets):

Calories: 150
NET Carbohydrate: 12 grams
Protein: 4 grams

Ingredients:
Pie Crust:
1.5 cups Almond Flour
1 Egg
2 tablespoons Butter, unsalted

Pie Filling:
1 can (15 oz) Pumpkin Puree
½ can Coconut Milk, unsweetened
½ cup Honey
2 Eggs
1 teaspoon Vanilla Extract
1 teaspoon Cinnamon
½ teaspoon Ginger, ground
¼ teaspoon Cloves, ground
½ teaspoon Sea Salt

Instructions:

Pie Crust:
Preheat oven to 350 °F.
Add all ingredients to a food processor or blender until a smooth dough forms.
Spritz muffin pan with non-stick olive oil spray or use muffin liners.
Press approximately 1 tablespoon of dough into each cup and press to evenly fill the bottom.

Pie Filling:
Add all ingredients to a medium sized bowl and mix using a hand mixer until smooth. Or add all ingredients to a blender or food processor and blend until smooth.
Divide filling amongst muffin cups.
Bake approximately 10-15 minutes or until center is set.
Allow to cool at least 10 minutes before removing from pan

bistroMD’s Quinoa and Pumpkin Seed Stuffed Acorn Squash

Nutritional Information: (for each serving, serves 8):

Calories: 219
Protein: 5g
Carbohydrates: 44g
Ingedients:

4 medium acorn squash, halved lengthwise with the seeds removed
3 cups of water
2 cups quinoa
2 teaspoons olive oil
1 ½ cups diced onion
1/2 cup diced carrots
1/2 cup diced celery
1 tablespoon minced cardamom
1/8 tablespoon of turmeric
1/2 cup dried cranberries
1/3 cup diced apples
1/4 cup dried currants
1/3 cup toasted pumpkin seeds
1/2 teaspoon freshly grated nutmeg
1 cinnamon stick
1/2 teaspoon of sea salt
Freshly ground black pepper

Instructions:
Preheat oven to 350 degrees F. Adjust rack to the middle shelf.
Simmer the quinoa in 3 cups of water to make fluffy, this should take 15 to 20 minutes.
While the quinoa cooks, add the onions and 1/2 teaspoon of salt and cook until softened, stirring frequently, about 3 to 4 minutes. Stir in the carrots, celery, cardamom and turmeric.
Using fresh apples, cut into small dices and soak with lemon juice.
Cover the pan and simmer the vegetables for 5 minutes until they are tender.
In a big bowl, toss together the quinoa and vegetables. Stir in the dried fruit, diced apples, pumpkin seeds, nutmeg and season with salt and pepper.
Brush the skin of the squash lightly with olive oil. Place the squash, cut side down, in a baking pan.
Pour 1/2-inch of boiling water into the pan and bake for 20 minutes to soften the squash. Move the squash to a plate and set aside until cool enough to handle.
Stuff the squash halves with the quinoa mix, return them, stuffing-up to the pan, and bake until the flesh can be easily pierced with the tip of a paring knife. This should take 30 minutes or less.

Prepare Tasty Meatless Summer Meals

Summer is the season for easy living and cool foods. When the sun is shining and the temperatures are rising, no one wants to be slaving over a hot stove in the kitchen. This is also the time of year when farm fresh fruits and vegetables are in abundance. If you are embracing the meatless lifestyle, there are plenty of delicious meat-free dishes to prepare for breakfast, lunch, or dinner.

Breakfast

Breakfast has been called the most important meal of the day. It can set the tone for your mood and energy, so feed yourself healthy items that meet your protein needs and tantalize your taste buds. For example:

• Smoothie: The beauty of smoothies is that you can alter them to suit your taste. First, combine fruits such as frozen berries and sliced bananas to create your smoothie base. Next add a protein source, such as nut butter, nuts, or protein powder. You can also toss in some coconut or chia seeds, too, and then blend and drink. 
• Smoothie bowl: You can also create a smoothie bowl by keeping some of the ingredients whole and topping them with a smoothie-base dressing. Yum!

Lunch

For lunch, use the bounty of the season to create delectable salads and wraps. Try this meatless midday meal:

• Greek Salad Wrap: Make a salad with romaine, spinach, cucumber slices, and crumbled feta. Heat either tempeh or chikn strips in oil until browned, and then mix up a dressing of plain yogurt, Italian seasoning, and lemon juice. Layer in flour tortillas, and there you have it: a cool and satisfying summer lunch.
• Hearty Salad: Combine quinoa, black beans, avocado, and corn. Layer over lettuce and add citrus slices. Top with orange lime vinaigrette.

Dinner

You can create filling meat-free dinners without heating up the kitchen by stir-frying, grilling, and cooking up pasta dishes. Some favorites for dinner are:

• Spaghetti with Roasted Cherry Tomatoes: Buy multicolored tomatoes from your local farmers’ market, or grow your own. Sauté them in olive oil, basil leaves, salt, and pepper. Boil four quarts of water, toss in eight ounces of uncooked spaghetti, and cook until soft. Drain the pasta, mix with the tomato mixture, and add some crumbled goat cheese. This is a beautiful, colorful dish!
• Stir-fry veggies and tofu: Pick up the freshest looking veggies at your grocery store or farmers’ market. Some great vegetables to stir-fry are mushrooms, broccoli, onions, carrots, zucchini, and bell peppers. Buy the items that attract your eye with their bright hues and freshness, like orange/red bell peppers, golden zucchini, and deep green broccoli. Chop, slice, and dice the veggies, sauté in olive oil with chunks of tofu, and serve with steamed brown rice. Sprinkle nuts on top for additional grams of protein.
• Veggie burgers: Grill veggie burgers on your BBQ, just like you would barbecue hamburgers. Serve on whole grain buns with an assortment of fixings, and you’ve got a classic summer meal.

Summer is the time to relax, slow down, and enjoy the season’s bounty of fresh produce. You can make meatless dishes that will satisfy your taste buds and nutritional requirements. Take advantage of all the fruits and vegetables that are ripe and ready to be cooked into recipes for your dining pleasure.

Do You Think You're Depressed Or Crazy?

Have you ever felt like you are spiraling into depression or feel like you are going crazy? I think every person goes through this some time in their life and often times physicians will prescribe anti-depressants or sleep aids. I remember 3 years ago having feelings of sadness to the point where I would cry daily for hours and not know why. This went on for longer than I should have let it and I went in for a full physical. Long story short, the culprit was vitamin D deficiency. It was horribly low and I was placed on a high-dose supplement once a week, for 12 weeks. To my surprise, I felt so much better and had my life back!

This same problem has hit my entire family minus the little guy. It turns out that the darker your skin, the harder it is to absorb vitamin D from the sun. That really amazes me since we spend a good deal of time outdoors. I had labs done a month ago and my vitamin D levels have dropped again. The normal range is 30-100 and mine was at 19. I have been put back on a high-dose supplement and am due back to test my levels at the end of the twelve weeks. I really hope it works and I can find a way to get more vitamin D in my body naturally. The supplements are not good for long term since they can cause damage to your kidneys.

Image credit: The Mayo Clinic

I have noticed a lot of family and friends complaining of fatigue, exhaustion or depression and I mentioned having their vitamin D level checked. Turns out each and every one of them had the same issue. As a matter of fact, over 85% of people have low vitamin D levels and may not even know it. So before you get misdiagnosed or self-diagnose that you are depressed or anxious, get your vitamin D level checked by a simple blood test.

If you have ever had issues with vitamin D deficiency, what did you do to raise it? Please share any advice you have in the comments. Stay healthy! xo

Try U-Konserve for healthier lunches and snacks for kids #ad

Ever since my kids were in kindergarten, they have taken lunch to school from home. I have had my challenges when it comes to variety because after a while, it seems like you are repeating the same things over and over. I prefer to send fresh foods whenever possible and like safer options when it comes to keeping food fresh. U-Konserve containers are a great choice since they are tested BPA-free, phthalate-free, PVC-free and lead-free. 

The Large Round Container in neon green is made from stainless steel which means it's non-toxic and non-leaching like plastic containers. The lid is leak-proof so you can worry a little less about a messy lunch box coming home. 

It is perfect to store fresh fruit, veggies, salads, pasta, cheese and more. The Large Round Container is the perfect size; 10 ounces. You can wash the container in the dishwasher, but they recommend the lids be hand-washed to prolong the life and seal it provides. 

This container will last for a very long time and the best part is there is no waste that ends up in landfills. How can you go wrong? The Large Round Container retails for $8.95. I have my eye on the matching insulated food jar. It keeps food warm or cold for hours. This is perfect since my son takes hot food to school daily.  

Check out the entire line of food storage products from U-Konserve/ Kids-Konserve and follow them on Facebook and Twitter for product promotions and updates.