A Nutritional Mineral Journey

A NUTRITIONAL JOURNEY INTO MINERALS

MINERALS: Why we need the essential minerals in order to be healthy physically and mentally and hormonally!

Like vitamins, minerals cannot be made by the body, therefore we have to get them from our diets. Here we are going to have a look at the ten major minerals and five trace minerals.

Major Minerals: Calcium, Chloride, Fluorine, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulphur, Zinc

Trace Minerals: Chromium, Copper, Iodine, Manganese, Selenium

Calcium: Is needed for building and maintaining healthy bones and teeth and works best when combined with phosphorus and magnesium. Helps with muscle contraction, aching muscles and nerve transmission. Can aid with weight loss and high blood pressure. Can also help to lower the risk of bowel cancer and can ease menstrual pain.

Is essential for blood clotting and for balancing our hormones.

Sources: Dairy products, almonds, dark green leafy vegetables, tinned fish, shellfish, pulses and sunflower seeds, linseeds and sesame seeds.

It is essential to obtain enough calcium for people who do a lot of exercise, particularly for regular runners and those who do weight training!

Chloride: Works alongside sodium and potassium to balance the fluids in the body. Helps with the digestive process- digestion and elimination.

Sources: A balanced diet of whole foods supplies enough of this mineral as a deficiency is extremely rare. Just a pinch of salt provides a third of Recommended Daily Allowance (RDA)

Flourine: This mineral is stored in our teeth and bones.

Sources: Is generally found as flouride in water and food as tiny amounts come from the soil and from animals skin and tissues.

Iron: Is vital for transporting oxygen to and from our cells and for the making of red blood cells. Is crucial also for energy production.

People who do a lot of running or high impact sport should be aware that losses can occur due to the pounding of the feet so may require more than the average person.

Sources: Meat, liver, nuts, seeds, dried fruit, dark green leafy vegetables, brown rice, wholegrains, fortified cereals and oatmeal.

Magnesium: Is essential for healthy teeth and bones. Is needed to help muscles contract and relax and is essential for the nervous system.

Can also help with pre menstrual symptoms/syndrome.

Sources: Milk, meat, wholemeal bread, nuts and raisins.

Phosphorus: Works together with calcium to make calcium phosphorus. Helps to maintain strong bones and teeth, helps with energy production and can help with the metabolism.

Sources: Most foods contain phosphorus, particularly protein rich foods such as fish, poultry, meat, eggs, milk and wholegrain cereals.

Potassium: Is needed to balance the fluids in the body alongside sodium. Is crucial for healthy nerves, muscle function, muscle relaxation and heart functioning. Also aids in ingestion and digestion and transporting nutrients to all cells.

Sources: Is generally found in all fruits such as bananas, apples and pineapples and leafy green vegetables. Wholegrains and sunflower seeds.

Sodium: Is needed to balance the water in the body alongside the minerals and blood and is vital for nervous system.

Sources: Is found in most foods such as meat, dairy products, nuts so is extremely rare to deficient in this mineral.

Sulphur: Helps to balance blood sugar levels, helps with the metabolism and is part of every cell in the body.

Is found in all protein rich foods therefore if you eat sufficient protein such as meat, fish, eggs, you will be obtaining enough sulphur.

Zinc: Is essential for the healing of wounds, for the nervous system and for the immune system. Helps to balance the hormonal system, the menstrual cycle and for male and female fertility.

Sources: Meat, chicken, fish, seafood, eggs, seeds, nuts, wholegrains, oats, pumpkin and sunflower seeds and dairy products.

Chromium: The main role is to balance our blood sugar and hormone balance as well as our metabolism. Helps to reduce sugar cravings and may help with diabetes.

Is important for heart function.

Sources: Wholegrain cereals, wholemeal bread, rye bread, brewers yeast, eggs, chicken, lamb, honey, grapes, raisins, apples, swiss cheese and potatoes.

Copper: Is vital for DNA and RNA (part of our genetic make up) and essential for the synthesis of every cell in our bodies. Is an antioxidant therefore may help in the prevention of cancer and heart disease. Antioxidants help our bodies to fight infections and ward off free radicals.

Sources: Many foods contain copper such as meat, green vegetables, nuts, raisins, bread and cereals.

Iodine: Helps to make up the thyroid hormones which in turn help to control our metabolism.

Sources: Milk and milk products, seafood and seaweed, kelp and iodized salt.

Manganese: Is vital for reproduction and for DNA and RNA. Is essential for brain function, reproduction and for the making of red blood cells. Helps to keep blood sugar levels stable.

Sources: Wholegrains, oats, rye, green leafy vegetables, eggs, nuts, carrots, watercress, berries, pineapple and grapes.

Selenium: An antioxidant which helps to ward off free radicals, helps to boost the immune system and is essential for male and female fertility. Helps against heart disease and certain cancers.

Sources: Wholegrains, wheatgerm, eggs, brazil nuts, fish-especially tuna, meat, chicken, mushrooms.

So to sum up this weeks article on ‘minerals’ we can again see that if we are lacking in any one of these then our health and well being will be at a disadvantage.

We can see that we need to have a varied ‘diet’ in order to obtain the essential minerals to function at optimum levels. Remember, our health isn’t just about how we look on the outside but also about how our bodies are functioning on the inside!!!

 

3 Diet Rules You Need To Know…

OK, now on to the 3 diet rules you need to know...
 
Ready for them?
 
I like to keep the diet "rules" simple, so here goes...
 
"Rule" 1
 
Eat more...
 
Fruits and vegetables
Low-fat and low sugar dairy (like plain Greek yogurt)
Whole grains (I like quinoa)
Lean protein
Salads
Beans and Legumes
 
"Rule" 2
 
Eat less...
 
Cereals and sweetened yogurt
White carbs such as bread, pasta and rice
"Fake foods" like rice cakes
Snacks such as granola bars and wheat crackers
Salty or fried snacks
 
"Rule" 3
 
Eat a lot less often...
 
Sweetened drinks such as soda and iced tea
Bagels, muffins, cakes and cookies
Butter, mayonnaise, and full-fat salad dressing
 
Hope this is simple enough to follow. : )

 

Vibration Training & Multiple Sclerosis

Vibration Training has benefits for MS sufferers

A vibration training pilot study has revealed a potential to improve strength, flexibility and coordination of people suffering from Multiple Sclerosis. Power Plate International and the MS Society ran a study with 10 people who were all assessed at the start to provide a baseline and then again 8 weeks later.

They investigated how the Power Plate, a vibration platform, could improve muscle power, strength and coordination, mobility and functional reach.

It used the MS Impact Scale (MSIS) and Pain Effects Scale (PES) to help assess the effect on quality of life.

Although only a small study, the results showed 8 out of 10 progressed enough to increase the intensity of vibration and exercise for a longer period of time.

2 of the 10 could complete all the tests at the start of the study

10 out of 10 completing the final assessments.

Arm and leg power improved or remained the same in 7 of 10.

9 of 10 improved strength and coordination testes.

6 of 10 improved mobility scores

9 of 10 improved their MSIS score

6 of 10 either improved or maintained their PES score.

NOTE: I have read many studies on vibration training and although it has been shown to be VERY effective in the rehabilitation field, and will aid in the recovery of muscle there is NO evidence to suggest it aids weight loss or more importantly fat loss.

This conclusion is aslo supported by my own observations –  Gym staff and PT’s are now giving standard weight training and other resistance exercises to clients while standing, squating or lunging on the vibration platforms.  Claims of 10 minutes on a Power Plate is the equivalent workout to hours in the gym or studio are not accurate. Certainly the members I see using them and the many clients I have that bought their own units – have not been transformed in mere minutes a day!!  I fear as with most ‘at home’ and ‘miracle’ gismos they are destined for the dusty, spare room and eBay.

Inflammation Omega 3 & Krill Oil

Tiny Fighters For Inflammation In Your Body

An interesting article for you …….

By Kevin DiDonato MS, CSCS, CES
Inflammation could affect many different areas in your body.
According to research, inflammation can lead to cognitive decline, dementia, increased pain associated with PMS, and increased pain associated with arthritis.
Now, some research suggests, that krill oil could lower inflammation, which could lower pain and improve different aspect of your life.
Let me explain…
CRP and Stroke Risk CRP, or more commonly known as C-reactive protein, is a marker found in your blood that determines if and how much inflammation is found in your body.
A positive test result would show your CRP levels are greater than 1.0 mg/dl of blood.
Levels higher than 1.0 mg/dl, research suggests, could indicate increased levels of inflammation is present in your body.
High CRP levels could increase your risk for heart disease or having a stroke. Also, depression and cognitive decline, shows strong correlation to increased inflammation levels inside your body.
In fact, according to clinical studies, high CRP levels increased stroke risk, especially with a history of stroke, by nearly 70%.
Also, depression and cognitive decline bears a strong correlation to increased levels of inflammation in your body.
However, increased inflammation can also cause increased pain in people suffer from arthritis.
Krill and Inflammation Based on clinical research, krill oil can potentially be a new way to fight inflammation.
Researchers recruited 90 subjects with a confirmed diagnosis of heart disease, osteoarthritis or rheumatoid arthritis.
They administered either 300 mg daily of Krill oil or a placebo.
They noted, after only 7 days of treatment, the krill oil group decreased CRP levels by 19.3%.  Comparatively, the placebo group showed an increase in CRP levels by 15.7%.
After 14 days, the krill oil group decreased CRP levels by 29.7% compared to the placebo group which CRP levels increased by 32.1%.
And after 30 days, the Krill oil group decreased CRP levels by 30.9% compared to the placebo group which showed an increase in CRP levels by 25.1%
They also tested to see if Krill oil could lower pain scores, stiffness and functional impairment related to arthritis.
The krill oil group showed pain scores decreased by 28.9%, stiffness decreased by 20.3% and functional impairment decreased by 22.8%.
They concluded that 300 mg of Krill oil could significantly lower CRP levels and pain scores associated with different forms of arthritis and heart disease. The Power of Krill C-reactive protein is a clinical marker for inflammation.
Inflammation can increase pain in arthritic conditions, lead to cognitive decline and even lead to depression.
However, according to clinical studies, Krill oil could reduce CRP levels which could potentially reduce your risk for stroke, cognitive decline and even depression.
Krill oil could also have the potential to improve inflammatory markers associated with arthritis and reduce pain for arthritis sufferers.