Eating Wisely: What Else Do I Need?

Is eating wisely enough to stay healthy? A few years ago, many in the medical field would have said yes. Today, most of them say no. Nutritionists usually say you need more than good food to stay healthy.

You might ask yourself, what else can I do? Taking the proper supplements can round out your nutritional intake as long as you take those that are high quality and in correct dosage. Supplements do not substitute for a good diet of whole, nutritious foods; however, they help you stay healthier and feel better.

If you are taking any prescription medications, please consult your physician before taking any nutritional supplements.

Supplements

Definition: Nutritional supplements include vitamins, minerals, herbs, meal supplements, sports nutrition products, natural food supplements, and other related products used to boost the nutritional content of the diet (http://medical-dictionary.thefreedictionary.com/Nutritional+Supplements).  

Purpose: Nutritional supplements are added to the diet to boost overall health and energy, to provide immune system support and reduce the risks of illness and age-related conditions; to improve performance in athletic and mental activities; and to support the healing process during illness and disease (http://medical-dictionary.thefreedictionary.com/Nutritional+Supplements).

What does that mean? The bottom line is the much of the food we buy is lacking in many of the nutrients we need. Add to that pesticides, hormones, antibiotics, and genetically modified foods, and hopefully you see the need to help yourself stay healthy; to have energy; and to heal from illness, disease, or injury.

Seven Supplements You Need To Take

It is essential for you to know what and how much to take to round out your diet. There are seven supplements you need to take daily.

Multi-Vitamin & Minerals

A good multi-vitamin and mineral supplement is a must. When you read the labels, you can see what is and is not included. The label should include the amount of each item and the percent of daily requirement. Women who are pre-menopausal need to make sure iron is included. Post-menopausal women and men do not need the iron because they get enough in their food. Here is one good suggestion. Try to find a good multi that comes in a soft gel. These are easier to digest and for your body to absorb.

Vitamin C

You should take between 500 and 1000 milligrams of vitamin C. This vitamin must be taken every day because it is water soluble and not stored by the body. Vitamin C is important in forming collagen needed for growth and repair of tissue cells, gums, blood vessels, bones, and teeth, and it helps you absorb iron. The benefits of vitamin C include improving healing, lowering cholesterol, preventing or lessening the symptoms of viral and bacterial infections, providing protection from cancer-producing agents, acting as a natural laxative, reducing blood clots, and treating the common cold. That’s a lot of bang for your buck!

Vitamin E

400 IU of Vitamin E should also be taken. E is stored by the body but bonds with fat and much of it is excreted. What does vitamin E do for you? It helps you look younger by slowing down the aging process, supplies oxygen for more endurance, protects you from air pollution, eases fatigue, lessens scar formation, accelerates burn healing, lowers blood pressure, and helps relieve leg cramps.

Vitamin D3

Vitamin D3 should be taken in doses of between 400 and 1000 units a day. This vitamin is also called the ‘sunshine’ vitamin. However, people spend less time in the sun these days so many folks don’t get enough of it. D3 is a bone and muscle health necessity. It also improves energy and endurance levels, maintains a strong immune system, supports brain health and function, supports a healthy heart and cardiovascular system, and promotes wellbeing (http://www.vrp.com/bone-and-joint/vitamin-d3-higher-doses-reduce-risk-of-common-health-concerns).  It also is being studied as helpful in cancer prevention.

Omega-3

We hear all the time about the importance of taking Omega-3. These oils work best if you take a supplement that contains fish, flax, and borage oils. Inflammation is rampant in our society, and omega-3s encourage the production of body chemicals that help control inflammation — in the joints, the bloodstream, and the tissues (http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3).  

What do I mean by inflammation? It is when your body responds to an injury or irritation with pain, swelling, redness, and heat. Inflammation is a necessary part of the way your body protects itself; however, sometimes your body allows inflammation to last longer than it is needed. Sometimes it can become permanent. That is why Omega-3 oils are so important. Directions say to take three soft gels a day. Each soft gel contains 1200 mg of fish, flax, and borage oil. Taking the recommended dose gives you 1200 mg each of fish, flax, and borage oil, or 3600 mg total, Omega-3 oils per day.

Probiotics

Did you eat your yogurt today? Yogurt is advertised as adding probiotics to the intestinal tract. The problem with most commercial yogurts is added sugar. Unless you buy low fat yogurt without sugar, you are pretty much wasting your time eating it. Probiotics add good bacteria and yeast to your digestive tract. They aid in food digestion so you get as much nutrition as possible from what you eat. But why do you need them? So much of our food is full of antibiotics that kill off the good bacteria, which probiotics restore. There are many benefits of probiotics. They help maintain a strong immune system; prevent diarrhea and constipation; ease symptoms of irritable bowel syndrome; and decrease the risk of common childhood illnesses such as ear infections, strep throat, colds, and diarrhea (http://www.webmd.com/digestive-disorders/features/what-are-probiotics).  Some probiotics need refrigeration, but others don’t. Even if a probiotic supplement doesn’t need refrigeration, it does need to be in a dark bottle and kept out of sunlight.

Digestive Enzymes

Huh? What the heck are those? Digestive enzymes are proteins that break down food so your body can use the nutrients (http://www.enzymestuff.com/faq.htm).   If you eat lots of raw food, like vegetables that are uncooked and totally unprocessed, you will get enough enzymes, but that is not the way most of us eat. Additionally, as we age, our ability to make and use enzymes is inhibited. If that sounds like you might need to take enzymes, you are correct. Many enzyme supplements are made so you take one capsule before each meal. There are many conditions that can be helped by digestive enzymes. Here is a partial list of those conditions: acne, rosacea, GERD, indigestion, candidiasis, Crohn's disease, food allergies, low back pain, sinusitis, and rheumatoid arthritis.

It’s Up to You

What kind of life do you want? Do you want to be healthier and feel better? Do you want more energy or better sleep? Are you tired of lower back pain? The supplements listed above are proven to make life better. You might not want to take all of them. You should do some research and talk to someone who is knowledgeable about supplements to help you decide which are best for you. Most of them are not expensive if you shop around. Eating wisely is complimented by supplements helping to making your life better and healthier.

Recipe for Good Eating

You can take all the supplements you want, but nothing beats good food. Using a combination of whole foods and some processed products, you can make this wholesome, easy soup.

Smoked Sausage, Kale, White Beans, and Potato Soup

What you will need:

·         2 tablespoons extra-virgin olive oil

·         3 medium Yukon gold or red potatoes, diced (don’t peel)

·         2 medium onions, chopped

·         4-6 cloves of garlic, chopped (you can use powdered garlic)

·         2 bay leaves (remove before serving the soup)

·         1 pound kale, coarsely chopped

·         sea salt to taste

·         very fine black pepper, red pepper, or paprika (black pepper, unless it’s very fine, tends to sink to the bottom)

·         1 (15-ounce) can of white beans, drained and rinsed (chick peas, navy beans or great northern beans)

·         1 pound diced smoked sausage

·         1 quart chicken broth

How to do it:

Heat oil in a deep pot over medium high heat. Add potatoes and onions, cover and cook 5 minutes, stirring occasionally. Add garlic, bay leaves, and kale to the pot. Cover pot and wilt greens for 2 minutes. Season with salt and pepper. Add beans, sausage, and broth. Bring soup to a full boil. Reduce heat to medium and cook 5-10 minutes longer or until the potatoes are tender.

Serve the soup with crusty French bread and butter.

Soup is good for you, but this soup also has a wonderful taste and can even be considered ‘comfort’ food. Add the French bread, and you have a wonderful meal.

© 2011, Katherine Hegemann

Grow It: Keeping a Garden Journal

A garden journal is an essential tool for the backyard gardener. Besides, it is a fun and helpful way to record what happens in your garden. Your journal can be kept in a loose leaf notebook, in a spiral notebook, or on your computer and it is an important record of what you do, how you do it, what you’re learning, successes, and failures. By keeping a record, you can plan for next year’s garden. And when you go back the following winter to read your journal, you will laugh, cry, and experience a sense of pride at what you accomplished.

Getting Started

1.    Put each entry on a new page and write the entry date. Begin with the weather: temperature, cloudy or sunny, rainy or dry, and short term forecast.

2.    Do you know the final frost date? For Johnson County, the date is May 11-20. When you sow seeds or put out seedlings will depend on this date. However, many people here who are long-time gardeners don’t plant their summer garden until June 1. Nobody wants to go out one May morning and find frozen tomato plants. The best solution is to check the back of seed packets or a gardening book for when to plant.

3.    Make a list of things you are interested in planting. If you’re not sure, get out a catalog and see what interests you.

4.    Talk to people who are master gardeners. Then write down some of their ideas in your journal.

That’s it for a beginning. It’s important to not overdo your initial entries, or you won’t keep up with the journal. Keep them short and to the point.

Example Entry:

February 15, 2011—35º, cloudy, dry, snow by Friday

Final frost is May 11-20

Maybe plant—tomatoes (heirloom and hybrid?), bush cukes, snap beans (pole or bush?), cauliflower, beets, radishes, eggplant (?), melons (?), pumpkin, greens, potatoes (red, white, both?)

John told me to use old plastic milk jugs or empty gallon vinegar jugs to make a mini-greenhouse for cold sensitive plants. Cut off the bottom. Put lid on at night or when cold and remove during the day. Good idea!

Larry says he has a bunch of tomato stakes that we can use this summer. He’s a helpful neighbor.

Decisions, Decisions

You have to decide how large or small a garden, what to plant, and how much to plant. Most gardens are heavy on beans, corn, tomatoes, and potatoes. They are often light on other choices like broccoli, greens, peppers, cauliflower, and root vegetables. The following three considerations may be several entries. It’s all about thinking through each step.

1.    Be honest with yourself: what vegetables do YOU really like to eat? Take that list and use it to help plan your garden.

2.    Now you have to think about how much space a vegetable plant needs. Again, seed packets are helpful. Remember this point, plants need enough room to grow and for air circulation. Plants need soil loose enough for root expansion as well as for both water and nutrients to be absorbed by those roots.

3.    Some plants need support: tomatoes, pole beans, and cucumbers. Even peppers and eggplants can use some help. Having fencing around the outside can serve two purposes: one is to keep animals out; a second purpose is to use the fencing for supporting climbing vegetables. Just be sure support fencing is strong enough to bear the weight of the vegetables.

You have a good start on a garden. You know the size and what types of vegetables you want. You have a grasp of spacing.

Example Entry:

February 22, 2011—28 º, snow, blahhhhhhhhhh, ready for spring

Beets should end up being three inches apart. That means after you sow the seeds and they start sprouting, you will need to thin them out. Feels like a waste, but will get bigger beets. Yummy!

Beans are recommended to be three inches apart, but they actually do better if they are five inches apart.

Tomatoes need lots of room, two feet between each plant.

Peppers need some support. How about short stakes and twine around the outside to keep them upright?

Map It!

You wouldn’t take a trip without a map or GPS, so why would you try to build a garden without a map?

A garden map helps you decide on the size you will need, where to place rows or beds, spacing between rows or beds, and how many plants your garden will accommodate.

Gardens can be square, rectangular, oblong, round; it’s up to you. You might want several garden spaces: a round strawberry space, long rows for beans and tomatoes, square or rectangular beds for greens.

Mapping is an ongoing process. You could start out with one garden plan then realize it won’t work. Maybe you don’t want that big a garden or that many types of vegetables. Perhaps you need another garden space because you just really want some home grown potatoes.

Your garden map should be as individual as you are. Just because you always have done it one way doesn’t mean you can’t try something different. As the old saying goes, “Variety is the spice of life”.

A garden that is used for spring, summer and fall takes planning. Where do I plant vegetables that are harvested in a month? How about those plants like tomatoes that take a long time to mature? What plants do well planted near each other? What about plants that should never be planted near each other? A garden plan helps you keep from having problems with these issues.

Example Entry:

March 3, 2011—40 º, heat wave :), snow isn’t melting very quickly, will it never end?

Don’t forget: short plants on south, tall plants on north.

How about planting cool, spring plants on east side of garden?

You’re on Your Way

Your initial journal entries for the year should contain: garden size, what vegetables you are considering, how much of each vegetable you want and need, how much room is needed for each plant, and a map of what your garden will look like.

Example Entry:

March 10, 2011—46 º, no more snow I hope, ground still pretty wet from the snow melt. SIGH!

Cauliflower takes a lot more work. Have to blanch it by bringing up the bottom leaves and tying them to protect from the sun. Do we like it enough and eat a lot of it? Is it worth it? There is a farmers market in Johnson County.

Want to can or freeze some snap beans so will need more room for them.

Everything discussed in this article should take you between two weeks and a month to do. It is very important to think through what you plan to do. After your entries, think some more and make changes as needed.

And you haven’t tilled or turned any dirt yet!

© 2011, Katherine Hegemann

Living Well

By Katherine Hegemann

It’s Your Body: Exercise

Exercise is essential to your well-being and living well. The benefits of exercise are known, but many people just don’t do it. Additionally, there are common misconceptions about what is good for you and how much work is entailed.

Just how does exercise benefit you? There is an old saying, “Use it or lose it.” It’s true with muscles. Muscles have to be used to stay strong and supple, and lack of exercise means muscles weaken. Your muscles do more than most of us realize. Muscles control breathing, heartbeat, digestion, holding your body upright, walking, and much more. Therefore, it is necessary to make sure that body can do what it needs to so your life is as good as possible.

Why then do people not regularly exercise or just avoid it completely? Unfortunately, exercise has gotten a bad name – it is associated with sweat, youth, painful muscles, and injuries. Experts often expect a person to spend at least 20-30 minutes each day exercising, which is more than many are willing to do. Many people engage in an exercise program when they are young, but as they get older they don’t change their routine to allow for their aging and abilities. That means they get bored with their routine or find they can’t do it anymore.

There are many types of exercise you can consider, three of which are aerobic, strength training, and stretching.

Aerobic exercises are useful to the cardiovascular system, helpful in maintaining healthy weight, and assist in keeping fit. Some people enjoy joining a gym, but that is not necessary.

Children, for the most part, get plenty of aerobic exercise; however, the amount they get has decreased. Schools, churches, and community centers are working to help children get more aerobic exercise.

Adults have to work harder to get enough aerobic exercise (http://ezinearticles.com/?Some-Examples-of-Aerobic-Activities&id=142174). Some examples of adult aerobic exercise to do inside you home are dancing, cleaning, skipping rope, and following a routine on a DVD. Outside home exercises include running, jogging, biking, and walking.

If you decide to join a gym, there are people on staff who can develop an exercise plan tailored to your needs and goals. The most important step is to get moving. Remember, walking is still the easiest, most popular, and cheapest way to get your aerobic exercise.

Strength training is resistant training to increase physical strength (http://moveit4.org/dictionary.php). Some examples of these exercises include pushups, pull-ups, curls, calf and leg raises, and triceps extensions. Many people who use strength training lift weights, but you need to be realistic about strength training. You should start with one pound weights and build up to a goal based upon your abilities and desired outcome.

One easy way to do strength training is to use bags of rice or beans, or socks filled with pebbles for your weights (http://www.wikihow.com/Make-a-Homemade-Weight-Set). You get what you need and a very little expense.

Here are two strength training exercises:

• Sit in a chair, use the weight and lift one leg until it is straight out. Hold for a count of ten. Slowly return the leg to the original position. Do this three times for each leg. Then rest for a minute or two.
• Hold the weight in your right hand by your right leg, slowly lift your arm until it’s pointed at the ceiling. Very slowly lower you arm to the original position. Do three repetitions for each arm. Rest again.

Remember, if you are a beginner, don’t overdo any strength training exercise.

Stretching exercises lengthen the muscles and increase flexibility (http://www.answers.com/topic/stretching-2). Some benefits of stretching are improvements in flexibility, range of motion, circulation, posture, stress relief, and coordination (http://physicaltherapy.about.com/od/flexibilityexercises/a/stretchbasics.htm).

All stretches should be slow and held 20-30 seconds. Try to do three repetitions for each stretch. Never hold a stretch until it hurts.

Here are some easy stretches you can do:

• Stand straight with your hands held toward the ceiling then reach upward until you feel your arms, legs, and back lengthen. Slowly return to your original position.
• Standing, lift your arms upward then slowly bend forward as far as you can. If you can, touch your hands to the floor. If you can’t do that, try to go as far as your knees and use them for support. Slowly return to your standing position.
• Standing, place your hands on your lower back palms to your back. Now, lean backward from the waist, being sure not to go so far you lose your balance or become uncomfortable. Hold, and then return to your upright position.
• Stand an arm’s length from a counter. Grasp the counter and lean forward, keeping your body straight and feet flat. Hold for ten seconds and return to your original standing position.

Here is an article from the Guide to the Good Life website titled “5 Simple Stretches to Do Every Day” (http://www.guidetothegoodlife.com.au/archives/710).

There are exercise routines for people with disabilities and other physical limitations. Visit the National Center on Physical Activity and Disability for more information: (http://www.ncpad.org/). No matter your physical ability or age, there are exercises that can help you have a better and more productive life.

One or more of these types of exercise can help you become or stay healthy. Develop your own routine that meets your physical needs and fits your time constraints.

Your Mind: What’s Up?

Keeping those brain cells active is as important as exercising your body. Studies show that an active, curious mind is one defense against degenerative brain disease.

Lifelong learning is one way to keep the mind active. It is a method of keeping your mind and body engaged – no matter your age – by enthusiastically pursuing knowledge and experience. What do you enjoy? What have you always wanted to do? What do you want to learn? It doesn’t matter whether you learn a new dance, a foreign language, painting, quilting, gardening, or anything that interests you. There are so many benefits: sharpen your mind, improve your memory, grow your self-confidence, meet new people, building skills (http://seniorliving.about.com/od/lifetransitionsaging/a/lifelonglearnin.htm).

Exploring your world sharpens your mind also, and you don’t have to go very far to do that. There are so many places to visit and explore in neighboring areas of Tennessee, Virginia and North Carolina. If you would go fifty miles or less, you could spend the rest of your life learning about exciting, novel, and historical places. There are many festivals close by for entertainment and a chance to learn more about Appalachian culture. Have you been to an event at Heritage Hall? If not, you’re missing a chance to grow and have fun. When is the last time you visited the Johnson County Public Library? You might be surprised at who you’ll meet and what you’ll learn.

Your Spirit: Appreciation

It has been said by modern Christian theologians that there is one prayer that Christians need to make daily; a prayer of thanks. What a wonderful idea! No matter your religious or spiritual preferences, or even if you have no religious beliefs, being thankful is nurturing to the spirit. It is helpful to be specific when you recount your thanks. That specificity helps you center your thoughts and makes for a grateful spirit.

• Stop, look, listen. Pausing to do this makes you appreciative of the natural world. Additionally, it calms the spirit.

• Stop and just breathe. Breathe in through the nose and expand the diaphragm then the lungs. Hold it. Slowly exhale through the nostrils. Do this three to five times, and you will feel calmer.

• Look and watch the clouds. Remember when you were a child and saw all kinds of animals, people, and objects floating. Try that again.

• Listen when you are outside. You can hear the wind, rain, snow, and all the animals.

Taking the time to stop, look, and listen calms the spirit and opens you up to the beauty and wonder of your world.

Know thyself. None of us are perfect, and all of us have beauty in our spirit. All of us have areas that need improvement, but all of us have gifts to offer.

Take time to explore yourself. Be both honest and kind. We are each a unique human being living in a complex, puzzling, and often fierce world. When we know ourselves, we have more to offer others: love, kindness, compassion, wisdom, peace, and joy. And really, isn’t that what life is all about?

© 2011, Katherine Hegemann