captainkaleido:

Needless to say the holidays kind of put a strain on my attempt to go all raw, but now that they have passed I will be back on track!

I found this reallly good website full of really delicious raw recipes you guys oughta check out ;)

• http://www.rawfoodrecipes.com/

I promise if you are feeling sluggish or down a raw diet will help ya feel better and so much more aaliiive! :) try it, what do you have to lose by exploring?

Omega-3 Essential Fatty Acids (EFAs)

Fatty acids play a significant role in human health, most notably cardiovascular function.  It’s also been proven that EFAs support everything from cognitive function and mood balance to healthy body weight, inflammation, and skin disorders.  Dosage recommendations vary, but generally 3000 mg/day is a good starting point.  There are many vegetarian supplements on the market including those sourced from flax, hemp, and chia seeds.  Juices such as acai and sea buckthorn are also loaded with EFAs.  Important food sources are pumpkin, walnuts, tuna, and salmon.

L-carnitine

Found almost exclusively in red meat, this natural amino acid-like compound plays one of the most important roles in the metabolic fat-burning process as it helps convert fatty acids to energy.  It’s also been shown to improve angina; lower LDL (bad) cholesterol levels and boost HDL (good) cholesterol levels; and improve memory.  For vegans and vegetarians an L-carnitine supplement is highly recommended at about 500 mg, twice daily.  The best natural food sources include fish, milk and soy tempeh.

Calcium and Vitamin D

This dynamic duo is important for more than bone health and structural integrity.  Calcium is vital in the prevention of colon cancer, maintaining regular heart rhythm, alleviating anxiety, preventing insomnia, lowering blood pressure, and relieving muscle spasms and headaches.  To insure proper absorption, the body must have sufficient vitamin D.  The best natural food sources of calcium include milk, cheese, salmon (with bones), green leafy vegetables, tofu, broccoli and yogurt. Supplementation would start at a daily dose of 1000 mg, not to exceed 2500 mg/day.  Natural sources of vitamin D include 20 minutes of daily sun exposure (without sunscreen), eggs, and portabella mushrooms.  Otherwise a good liquid vitamin D3 supplement at about 2500 to 5000IU should suffice. D3 is recommended due to impressive research studies on that particular strain.

If you’re going vegan or vegetarian, be sure to do it the right way so you don’t have a negative impact on your health. The idea, after all, is to get healthier from going off meat, not the opposite! If you have any questions about this article or anything else related to natural health, I’d be happy to chat. Please call me anytime at (972) 736-2255. If you’re local, you can also stop by my store, Health & Harmony, at 320 Main Street, Princeton, TX 75407. Thanks for reading!

Making the vegan/vegetarian transition is a choice people make for many different reasons.  But regardless of what motivates us there are nutritional guidelines that should be considered, since many of the crucial vitamins and minerals humans require come primarily from the consumption of meat and other animal products.   Here is a list of the basics and ways to get what you need when going vegetarian. (Disclaimer: Please check with a licensed physician before making any changes to your diet.)

Important: Please keep in mind that vitamin and supplement QUALITY is highly important to getting “what you think you’re getting.” Many of the low-end brands, such as those found in big corporate drugstores, often won’t produce the desired results.

B-complex vitamins

The benefits of daily B vitamin consumption are numerous: it produces energy; reduces fatigue, anxiety, and depression; and improves overall brain and nervous system health.  In general, all practicing vegans should consider supplementing their diet with B-12 or a high potency (50-100mg) B-complex formula to receive a steady dose of B-12, the one essential nutrient only found in animal products.  Vegetarians who eat dairy and eggs are not to worry, though they too would likely benefit from a B-complex formula.  As for other B vitamins, vegetables such as bell peppers, spinach, green peas, yams, broccoli, and turnip greens are loaded with B6; while mushrooms, seeds and broccoli provide B2 and B5. 

Iron

Iron deficiency is extremely common among new vegetarians and develops quickly.  Iron is especially important for younger women, since they require an ongoing supply to diminish the 15 to 20 mg that is lost during menstruation.  Fortunately, iron deficiency is easy to spot and remedy.  Symptoms such as headaches, extreme fatigue, washed-out complexion, cold hands and feet, restless legs, and inflammation of the tongue are common.  Some food sources of iron include soybeans, molasses, kale, mustard greens, spinach, nuts, legumes, and potatoes.  If supplements are preferred (they’re certainly the easiest way to guarantee daily intake), try a 15-20 mg dose each day with your morning meal.

Protein

Protein is a crucial building block of so many of the body’s functions.  This includes the production, maintenance, and repair of muscle tissue; the growth support of healthy hair, skin and nails; the production of energy and enhancement of metabolic potential; and the regulation of appetite.  A balanced vegetarian diet accentuated by whole grains, beans, lentils and legumes should provide adequate amounts of protein.  Adding a vegetarian protein shake, with soy or brown rice, is also a good idea.

One of the saddest things about our food supply is that it’s not always easy to find organic food at cheap prices. The most readily available and lowest cost items are typically some of the most unhealthy (Burger King & Chef Boyardee rule the land of fast, cheap, and questionable). One of the first things people mention when organic food is brought up in conversation typically is, “I’d love to buy organic, but it’s too expensive.”

Your Body from an ROI Perspective:

Within a budgetary context, everything seems too expensive, but just as a businessperson considers not just price but Return on Investment (ROI) for any cost, you should do the same for your body. Despite the hype, so-called “conventional” or “normal” food actually isn‘t all that conventional — we weren‘t spraying Atrazine on our food in the 1800s. Illnesses such as cancer and asthma don’t arise out of a vacuum; and they‘re not just about bad luck or genetics. Our body responds to what we put into it.

Though beauty may only be skin deep, your beauty and happiness both now and down the line are heavily dependent on the functionality of all your body’s systems, from the skin to the teeth to the kidneys. Investing in organic options is investing in your physical health. Eating foods that clog your system with industrial chemicals and create an internal environment of toxicity will lead to illness sooner rather than later. Illnesses can be devastating to finances: 

• Direct lost income due to time off work. $$
• Lost energy to make money and perform effectively in work. $
• The medical expenses themselves. $$$
• The gas to get back and forth regularly to health practitioners. $
• Potentially the added expense of a loved one having to themselves take time off work to care for you. ($$)
• General quality of life. Priceless.

Buy organic. Your body will thank you now, and your pocketbook will thank you in the years to come.

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ABOUT THE AUTHOR: Health & Harmony is a family owned natural food and supplements store in Princeton, Texas, and online. Founded in 2011, Health & Harmony is your one-stop source for a healthy lifestyle. Register now for our new yoga classes!

“Back to school” is a shock to the system: being back in that larger population of kids challenges a child’s immune system. Let’s focus on a few supplements that can help keep your children healthy and strong from the outset and throughout the school year.

Choose a high quality children’s multivitamin to fill nutritional gaps.
Look for a children’s multivitamin that is without heavy loads of sugar and artificial ingredients, and is made from whole-food concentrates. Also, be sure it’s balanced for whole-body health support to fill any nutritional gaps.

Improve immunity with Vitamin D3. Vitamin D3 is crucial for triggering the immune system to react and fight off infections. It is recommended that a child receive between 400 to 2000 IU daily if they are not regularly exposed to healthy doses of sunlight.

Improve digestive health + immunity with probiotics. These “friendly” bacteria help reestablish beneficial intestinal flora, which not only help digestion but boost immunity. Recent studies show that probiotic supplements may reduce the incidence of fevers, coughs, runny noses and other infections in young children.

Don’t forget Omega 3’s and DHA. Supply your child with important nutrients for memory, concentration and vision, especially omega-3 supplements. Studies have shown the importance of omega-3’s + DHA for healthy brain and vision development in growing children.

We can help. Health & Harmony (Princeton, Texas, and shipping anywhere) has everything you need to keep your kids happy & healthy this school year. From key supplements to boost brain power, improve immunity and soothe stress, we’ve got your kids covered!* And parents, don’t forget to take care of you! Health & Harmony carries a full line of stress & immunity support just for mom and dad!

In Health and Harmony,

Amanda

* As always, check with your doctor before beginning any supplement regimen.