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Here you will find great tips for healthy living, nutritional advice, and the latest news on health studies and research.

Tag Archives: minerals

Muscle Cramps and Hydration !!

Have you ever had a cramp in a muscle?  Chances are you have.  The most common reason is generally due to lack of hydration.  Many people just do not drink enough water.  Also another reason for cramps is an imbalance of electrolytes in your system.  Usually the culprits are calcium, potassium, magnesium, sodium and often vitamin B.  Sometimes an easy fix for this is to try a sport drink (low carb) that contains these electrolytes.  It is an inexpensive fix for cramps. Avoid caffeinated drinks if you have recurrent cramps.  Massage and stretching are also good for post cramp issues but continue to hydrate all day long.  Drink fluids more often (every 15 minutes) if you are working out.  You might not know this, but many people with chronic headaches can also help themselves by hydrating more often.  Hope this helps!!

Zinc and Cold Protection

Wow!! Goodbye summer, hello fall…!  Obviously the colder weather will soon be upon us and along with that is the increased risk of catching a cold.  A recent review of some nutritional studies has connected zinc with reducing the severity of colds.  In fact, zinc lozenges containing 75 mg or more of zinc acetate, has been associated with reducing the number of days experiencing cold symptoms from 7 to 4.  It also was shown to prove effective regardless of cold severity.  One thing to know, is to find zinc lozenges without citric acid because citric acid can reduce the ability to absorb zinc.  I personally take 30 milligrams of zinc daily, year round and can honestly say it helps protects me from catching a cold.  Also remember my blog on consuming more spinach which also is considered a super-nutrient food that would be great for the cold and flu season also.

Finish with Spinach

If you are of a certain age you probably remember the Popeye the sailor man cartoons.  His claim to a strong finish was the consumption of spinach.  Did you know that spinach has very high levels of zinc, iron, and Vitamins A and C?  Though spinach isn’t thought of in conjunction with the cold and flu season, it does have superfood powers.  In fact, it is one of the few vegetables that can increase in nutritional value once cooked because it has a high water content and ability to reduce to about a quarter in size when cooked. It is a super dense nutrient food with antioxidant compounds and may help with brain function. Spinach should be a vital food used year round and it just may help prevent catching nasty stuff during the cold and flu season!

Supplements and Injury

Just read an article that states about 5% of all pharmaceutical ER visits are due to dietary supplements.  This accounts for about 23,000 visits yearly.  This also means 95% of those ER visits (roughly 440,000) are from prescription meds.  Supplements are unregulated by the FDA however the manufacturers cannot make unsubstantiated claims not backed by scientific study.  Many however do.  I utilize supplements in my practice for a variety of reasons however all are used for therapeutic value and based upon studies that show efficacy.  When taking supplements, one should research the ingredients and decide what particular need is being addressed, what the supplement is used for, what its effects are and are those effects going to impact your particular problem. Also know that some supplements can interfere with meds and vice versa. Stay informed!

Nutrition and Watercress

A recent study from William Paterson University in New Jersey has ranked the top powerhouse fruits and vegetables based upon the nutrients they provide per calorie.  Believe it or not, “watercress” topped the list.  Watercress is a cruciferous vegetable, and at only four calories per cup, which is amazing, it contains more vitamins and minerals per bite than”kale” or “spinach”.   The ranking were based on the Agriculture Department data regarding the content of fiber, potassium, protein, calcium, folate, vitamin B12, vitamin A, vitamin D, and other nutrients considered important to our health.  Watercress contains many nutrients that protect against cancer and heart disease including high levels of B vitamins, vitamin C, vitamin K, iron, riboflavin, niacin, folate and calcium.

Table Salt vs Sea Salt

Received some interesting information about table salt verses sea salt, there are differences. Table salt is refined, bleached, filtered and stripped of trace minerals, with chemicals added to improve shelf life and prevent clumping and water absorption.  This interferes with your body’s ability to regulate hydration while the sodium content is 98%. Sea salt is not refined, contains 92 trace minerals and is similar in mineral content to human blood.  Sea salt is only 84% sodium.  Apparently Greek Sea Salt is the best of the sea salts, albeit fairly expensive. Sea salts have been used to help lower blood pressure and detoxify. We learn something new every day.