5 Crucial Nutrients for Vegetarians

5 Crucial Nutrients for Vegetarians

A vegetarian or vegan diet can be a healthy lifestyle, but it takes a little planning to eat a variety of foods to meet your dietary needs. Unfortunately, even the most carefully planned plant-based diet may lack key nutrients. Whether you’re a lifelong vegetarian, a recent convert or somewhere in between, make sure you’re getting key nutrients by including the foods below on your grocery list. Calcium This mineral is necessary for muscle contraction, blood vessel constriction, and hormone and enzyme secretion. A Purdue University study suggests plant sources alone may not fulfill your calcium needs. If you don’t consume dairy, you may need a dietary supplement. On Your Grocery List: calcium-fortified soymilk (try Relivables® Fortified Soy Milk), fortified cereal and orange juice, collard greens, turnip greens, mustard greens, bok choy Iron Dietary iron is needed for the creation of neurotransmitters and the transportation of oxygen throughout the body. The human body doesn’t absorb plant-based (non-heme) iron as efficiently as animal-based (heme) iron, so vegetarians could be at risk for deficiency. On Your Grocery List: spinach, kidney beans, black-eyed peas, lentils, molasses, whole-wheat bread, peas, dried apricots, prunes, raisins, asparagus, strawberries Vitamin B-12 This important vitamin, which contributes to a healthy nervous system and the creation of red blood cells and DNA, is available primarily in animal products. It’s essential for vegetarians — especially those who avoid dairy and eggs — to take a dietary supplement containing B-12. On Your Grocery List: fortified cereals and veggie burgers, nutritional supplements like Reliv Classic® and Reliv Now® Zinc The function of over 300 enzymes in the human body and immune system health rely on zinc. Like iron, vegetarian sources of zinc are not as easily absorbed by the body, so make sure your dietary supplement contains zinc. On Your Grocery List: white beans, kidney beans, chickpeas, fortified cereal, wheat germ, pumpkin seeds Protein Every cell in the human body needs protein. It is also necessary for building and repairing tissue. Vegetarian protein sources are often low in saturated fat and high in fiber, so eat up! On Your Grocery List: beans, nuts, nut butters, peas, tofu, veggie burgers, soy nuts (try Relivables® Soy Nuts) Note: All Reliv products mentioned in this Healthy Living Tip are vegetarian and vegan. Enjoy a healthier, more active lifestyle with Reliv. Order now. This article was brought to by my friends at http://www.reliv.com

Soy Supplements as Effective as Hormone Therapy in Easing Menopausal Symptoms

This was an interesting article about how soy supplement are just as effective as hormone therapy in easing menopausal symptoms. This is awesome news for those of us in the Reliv business.

Here is the article by foodconsumer.org:

Dietary soy supplements may be as effective as hormone therapy at easing menopausal symptoms in post menopausal  women, a new study suggests.

The study published in the Sep 10, 2010 issue of Maturitas show both soy isoflavone and hormone therapy equally significantly improved somatic symptoms like hot flashes and muscle pain in  post menopausal women.

For the double-blind, randomized, controlled trial, Carmignani L.O. and colleagues from Department of Obstetrics and Gynecology at State University of Compinas in Brazik assigned sixty postmenopausal women aged 40 to 60 years a dietary soy supplement containing 90 mg of isoflavone and hormone therapy based on 1 mg estradiol and 0.5 mg norethisterone acetate.

At 16 weeks of treatment, the researchers assessed menopausal symptoms including psychological, somatic and urogenital symptoms using the Menopause Rating Scale and they found all the treatments including placebo were equally effective except for urogenital symptoms for which the placebo did not seem to be effective.

Both the soy supplement and the hormone therapy improved somatic symptoms such as hot flashes and muscle pain by 49.8 percent and 45.6 percent respectively and improved urogenital symptoms (vaginal dryness) by 31.2 percent and 38.6 percent respectively.

The researchers concluded “Dietary soy supplementation may constitute an effective alternative therapy for somatic and urogenital symptoms of the menopause.”

Jimmy Downs

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The reason I found this article so intriguing is because Reliv Distributors talk about how SoyEssentials is the woman’s nutrition. I have heard many stories from women saying that they have never experience or had minimal menopausal symptoms.

Wouldn’t you like to never experience menopausal symptoms? If you are going through menopause right now wouldn’t you like to take something that is nutritional and helps you? For more information visit me at Katrina.Reliv.com

To Your Optimal Health!

Katrina van Oudheusden

Our products are not intended to diagnose, treat, cure or prevent any disease or medical condition. Our products are designed to provide optimal, balanced nutrition and to target specific wellness needs.

Study On Soy Isofavones Improving Endothelial Function

I find it fascinating that we are finding out more and more about how soy is good for you. Now if you are like me the first question I asked was what is “Endothelial”. Here is the definition I found.

The endothelium is the thin layer of cells that lines the interior surface of blood vessels, forming an interface between circulating blood in the lumen and the rest of the vessel wall. These cells are called endothelial cells. Endothelial cells line the entire circulatory system, from the heart to the smallest capillary. These cells reduce turbulence of the flow of blood allowing the fluid to be pumped farther.

This was an article I found that I wanted to share with you.

Supplementation with soy isoflavones could improve blood vessel endothelial cell function and reduce cardiovascular disease risk factors, according a new meta-analysis study.

The research, published in the journal Nutrition, Metabolism and Cardiovascular Diseases, analyzed 17 studies on the effect of isoflavones on endothelial function, finding a small but valuable benefit from isoflavone supplementation.

“Cumulative evidence from the randomised controlled trials included in this meta-analysis suggests that exposure to soy isoflavones can modestly, but significantly, improve endothelial function as measured by flow mediated dilation,” reported the researchers.

Heart risk

Soy foods have been shown to reduce cholesterol levels, with recent evidence suggesting that isoflavones could reduce other cardiovascular disease (CVD) risk factors, such as blood pressure and endothelial function.

Cardiovascular disease affects one in three Americans, and is a leading cause or mortality globally.

Endothelial dysfunction signifies the early stages of heart disease and is s a predictive marker for long-term CVD and mortality.

Flow-mediated dilation (FMD) of brachial artery is used as an assessment tool for endothelial function. Impaired FMD response is a CVD risk factor and can precede clinically symptomatic CVD by many years.

The new research is a meta-analysis of 17 randomised controlled trials (RCT) aimed to determine whether exposure to isoflavone-containing soy products affects endothelial function.

Significant results

Out of 42 trials initially found from a comprehensive literature search, 17 were selected as having sufficient data for study inclusion.

Seven of the 17 studies reported statistically significant changes in endothelial function as measured by FMD. Researchers suggested that several several other studies reporting no effects may have used too small of a study population to gain significant results.

The meta-analysis found the overall change in FMD for isoflavone-containing soy product interventions to be 1.15 percent.

When the effects of separate interventions were considered, treatment effects for isolated isoflavones were 1.98 percent compared with 0.72 percent for isoflavone-containing soy protein, reported the study.

The significant improvement in FMD observed in response to isolated isoflavone exposure is within the range deemed clinically relevant, “thereby indicating that exposure to isoflavone supplements may beneficially influence vascular health,” added the authors.

Researchers stated the key mechanism behind endothelial dysfunction involves the impaired release of nitric oxide (NO), causing blood vessels to constrict. Increased availability of isoflavone is suggested to increase NO production.

Confirmation needed

Though the meta-analysis finds a significant increase in endothelial function from supplementation with isoflavones, the researchers believe their results “warrant confirmation from a large, prospective, RCT.”

Researchers indicated that future trials and observational studies should also attempt to detect dose-response effects: “Ideally, it would be desirable to test the hypothesis that larger doses of soy isoflavone supplementation yield greater responses in FMD”

Source: Nutrition, Metabolism and Cardiovascular Diseases

Published online ahead of print, doi: 10.1016/j.numecd.2010.05.007

“Exposure to isoflavone-containing soy products and endothelial function: A Bayesian meta-analysis of randomized controlled trials”

Authors: D.P. Beavers, K.M. Beavers, M. Miller, J. Stamey, M.J. Messina

So what did you think of this article? Would love to hear your comments. Also if you found this article of value please retweet, facebook, or stumble.

Cheers to Your Optimal Health!

Katrina van Oudheusden

Health and Happiness – Your Need For Both

Can you have both health and happiness… do you know that both go hand and hand?

Health and Happiness – Your Need For Both

Another great article from our friends at Reliv International. www.reliv.com

Why Happiness and Health Go Hand in Hand
Are you a glass half-empty or half-full kind of person? Hopefully, it’s the latter. Being positive and looking at the sunny side of life can keep you healthier, research is telling us.

One study found people who are happy, lively, or exhibit other positive emotions are less likely to get sick when they’re exposed to a cold virus. Researchers also found that when happy people contract a virus, they report fewer symptoms.

Stay Positive
So can you talk yourself into staying well? Maybe. This coming flu season, focus on wellness and tell yourself you refuse to get the flu rather than “I always get the flu this time of year.” One study shows a positive attitude produced greater amounts of flu antibodies. Yet another study showed being positive helps your body produce more antibodies in response to vaccinations. Researchers believe the brain and immune system have an open, active communications line.

Studies also show health benefits of other positive characteristics. For example, showing compassion improves the immune system, while people who are forgiving and don’t hang onto their anger have fewer heart problems.

Have a Happy Heart
Supporting this, a Columbia University study showed happy people had less risk of heart disease over 10 years — quite simply, people with high levels of satisfaction had fewer heart attacks. The risk goes down for many reasons. In general, happier people engage in more heart-healthy behavior such as getting adequate sleep, not smoking and eating a nutritious diet. Also, while people are happy, their stress hormones decrease, blood pressure lowers, and the heart slows down. So by spending more time happy and relaxed, you protect your heart.

8 Happiness Boosters
For better overall health, kick that cynical, negative attitude to the curb. Here are some steps to feel happier and be more positive.

1. Pet a pet. Whether it’s a dog or cat, petting a furry friend releases feel-good hormones and lowers stress hormones.

2. Make yourself smile. Even when you don’t feel like it, smile. One smile leads to more smiles. And just smiling activates the happiness centers in the brain.

3. Reach out. Hold hands or give a hug. Human touch releases positive hormones, reduces blood pressure and heart rate.

4. Get creative. Creating artwork or writing in a journal to express negative feelings actually makes you happier by distracting you from the negativity.

5. Hang out with positive people. Happiness spreads in social networks.

6. See the light. Skip the news or violent television shows and movies and opt for funny, enlightening and uplifting entertainment instead.

7. Get a fresh air fix. Take time to appreciate the wonder of nature. One study shows interaction with nature reduces depression, promotes healing, sparks creativity and even increases life expectancy. And a Swedish study found people who ran in parks felt 15 percent more restored than those who ran on treadmills or in the city.

8. Nourish from the inside out. Putting the right nutrition into your body helps your mind and body function at its best so happiness can shine through. Eat a healthy diet abundant with fruits, vegetables and whole grains and add Reliv shakes to your day for balanced nutrition rich in stress-reducing, health-promoting ingredients.

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I too have discovered that keeping a positive attitude is life changing. When you keep your thoughts positive you attractive positive to you. When you are negative you attract negative.  You ever say the phrase, “it can’t get any worst then this”  and it does…

If you doubt it, try writing down what you are grateful for 30 days. Only remember the good thing about your day and write it down. If you find yourself getting sick… be grateful that you can still see, hear, breathe, think, or anything else.

If you would like to share your comments please do so below. Would love to hear from you. Also feel free to share this article on twitter, Facebook, stumbleupon, or Digg.

Cheers to Your Optimal Health!

Katrina van Oudheusden

Teen Soy Intake Linked To Lower Breast Cancer Risk

Just wanted to share with you this great article I found. Hope you find this a great read.

High intakes of soy during adolescence may reduce the risk of breast cancer before the menopause by about 40 per cent, according to new data.

The risk of pre-menopausal breast cancer were also reduced by 59 per cent for adults with the highest soy protein intake, and by 56 per cent for adults with the highest average isoflavone intakes, according to findings from a study with 73,223 Chinese women participating in the Shanghai Women’s Health Study.

Population studies have shown that a diet rich in soy is associated with fewer cases of breast cancer, linked to the presence of soy isoflavones. China has the world’s lowest incidence and mortality from breast cancer – a disease that has over one million new cases every year worldwide.

“This large, population-based, prospective cohort study provides strong evidence of a protective effect of soy food intake against pre-menopausal breast cancer,” wrote the researchers, led by Wei Zheng Vanderbilt University School of Medicine. 

The findings are published in the current issue of the American Journal of Clinical Nutrition.

 Soy isoflavones are naturally occurring oestrogen-like compounds, and supplements are currently marketed as a way of reducing symptoms of the menopause and offer an alternative to hormone replacement therapy. SoyEssential is a recommended product by Katrina for these issues.

Conflicting reports however have clouded the picture about the beneficial effects of soy isoflavones, with some studies indicating that breast cancer cells in mice were stimulated by the isoflavones. Population studies have shown that women with a high-soy diet generally have lower rates of breast cancer.

Previously, studies have reported that, while the underlying mechanism is not known, it is hypothesised that the oestrogenic effects of soy isoflavones cause changes in breast tissue during childhood that may decrease sensitivity to carcinogens later in life. A similar protective effect has been found in studies of overweight girls, perhaps because fat tissue also secretes oestrogen.

To find out more about this study Click Here

Did you find this educational? Would love to hear your thought. Please post comments below.  Also feel free to retweet and share with your friends.

Cheers to Your Optimal Health!

Katrina van Oudheusden