In addition to being compassionate and helpful to the planet, a plant based diet can be healthy IF you pay attention. Simply eliminating animal products from your diet is not necessarily healthy; many junk foods such as cookies and potato chips are vegan, but definitely not healthy. Paying attention to certain nutrients that may be lacking in a plant based diet can help you stay healthy.
B12 – This nutrient is primarily found naturally in animal products. B12 is important for nervous system function and the manufacture of red blood cells. Even if you aren’t plant based, absorption decreases in everyone after age 50. The best way to get this important nutrient is through fortified foods, such as cereal, and nutritional yeast, mushrooms and some algae. A B12 supplement is recommended. Symptoms of a deficiency may include fatigue, breathlessness, numbness, poor balance, and memory trouble.
Calcium - Contrary to popular belief, dairy is not the only, nor the best source of this nutrient. Calcium is important for bone health. Non dairy sources of calcium include chia, almonds, dried figs, tofu, white beans, sunflower seeds, broccoli, edamame, kale and other leafy greens, oranges and butternut squash. It is not recommended that you use a calcium supplement because research has shown that there is little to no benefit to bone health, and calcium supplements have been linked to an increased rick of colon polyps, kidney stones and hardened arteries in the heart due to calcium buildup. (hopkinsmedicine.org) Weight bearing exercise is also beneficial for bone health. Symptoms of a deficiency may include muscle cramping, spasms or weakness as well as fatigue, irritability or a “pins and needles” sensation.
Iodine – This helps to make your thyroid hormones. Seaweed, prunes, strawberries, lima beans and iodized salt. Symptoms of a deficiency include swelling or lump in the neck, constipations, difficulty thinking and understanding, fatigue or sensitivity to cold.
Iron – Iron is responsible for transport of oxygen throughout the body. Plant foods have non-heme iron which isn’t as easily absorbed as opposed to heme iron from animal products. Consuming vitamin C with plant based iron sources helps to increase absorption. Beans and legumes are the highest plant-based sources of iron. Menstruating women may also need to take a supplement, but have your levels checked or speak to your doctor first. Iron supplements can cause constipation, so make sure to have plenty of water and fiber. Symptoms of low iron include dizziness, fatigue or lightheadedness, heart palpitations, brittle nails, pallor and shortness of breath.
Omega 3s – This essential fatty acid is important for the brain and eyes as well as reducing inflammation and blood pressure. Rich sources include microalgae, chia, hemp, walnuts, and flaxseed. You can also supplement with a good quality vegan product.
Protein and Amino Acids– “Where do you get your protein” is something that’s often heard constantly. It is not hard at all to get enough protein, as long as you pay attention. It can be a little harder, however, to get all 9 essential amino acids. You need protein for your skin, bones, muscles, and organs. Beans and legumes, nuts and seeds, quinoa, tofu, nut butter are all good sources of protein. However, you need to pay attention to getting “complete proteins” such as food combining or quinoa. Some people find it easier to supplement with essential amino acids. Symptoms of a protein deficiency include meat cravings, hunger, weakness and fatigue, loss of muscle mass, slow healing injuries and impaired immune function. In addition to those, an amino acid deficiency can add depression, digestive issues, and lower mental alertness to the mix.
Vitamin D – Responsible for the immune system, muscle strength and absorption of calcium, this nutrient isn’t available from food (except fortified) and even omnivores can be deficient. We can make this from sunlight, but you can’t depend solely on it. A supplement is recommended. Fatigue and muscle weakness are the most common symptoms.
Zinc – This is important for your immune system, healthy skin, and wound healing. Protein helps with absorption. Good sources are pumpkin seeds, cashews, beans and legumes, and other nuts and seeds. A deficiency shows up as hair loss, changes in the nails, diarrhea, infections, feeling irritable, loss of appetite, impotence and eye problems.
If you are feeling unwell in any way, look at these nutrients and assess if perhaps you may be deficient in any. You can often correct a deficiency yourself, and if not, seek medical advice. I had experience with someone who was feeling depressed and mentally foggy. After 2 days of amino acid therapy those symptoms were gone and there was no need for antidepressants.
Contact me if you would like more info or individualized nutrition counseling.
Stevie Winsborrow, NDTR, LMT
Khronology Functional Fitness and Nutrition
Just print out the list below, add all the items on the list, and present them in a box or gift bag.
This is the perfect gift for the retiree’s party and will be the hit of the celebration. Everyone will be sure to enjoy it!
These items could also be used as party decorations and party favors. Just use your creativity for a fun, memorable celebration!
Items to include in the Survival Kit:
Balloon: to start the celebration with a BANG!
Gold Leaf: because you’re worth your weight in gold
Love Heart Candy: to remind you to follow your heart
Marker: retirement MARKS the beginning of a new journey!
Elastic Band: try to stay flexible during your retirement years
Candy Watch: to use your time wisely
Marble: to help replace the ones you lost at work
Tea Bag: retirement is just one long tea (or coffee) break!
Seeds: For all the seeds of knowledge you have sown
Starburst Candy: For a burst of energy when you need it!
Straw: to have a drink & let your hair down
Money: to help with your retirement fund
Candle: to keep your future bright
Toothpick: to pick out the best in every day
Confetti: to remember that life is a party, and the best is yet to come!
M & M’s (share size): share your M & M’s with your retiree friends
What is Aging in Place?
Have you thought about what and how "aging in place" applies to all of us Over 50?
From a Senior Resource Website to further define the term “Aging in Place”:
“We are using the term “aging in place” in reference to living where you have lived for many years, or to living in a non-healthcare environment, and using products, services and conveniences to enable you to not have to move as circumstances change.”
As people grow older, a significant concern is that they may have to leave their home. They like their comfortable setting in a familiar community and the many memories that go along with it.
They feel that a certain amount of control is lost when a person leaves their home. They want to have “control” which is the basis of their feelings of dignity, independence and quality of life. One’s home is a strong element in the sense of security.
There are several reasons for this strong aging preference:
1. Comfortable Environment
2. Feelings of Independence
3. Safety and Security
4. Familiar Environment
5. In close proximity to family
6. Convenience to Services
We also want to address the basic challenges of aging. Some of them are subtle and not so obvious. However, they usually include some of the following:
To keep all of this in perspective, here are the facts!
In 2000, there were just over 35 million American citizens aged 65 or older. By 2030, according to the US Census Board, there will be about 70 million Americans aged 65 or older. It makes this age group almost 20% of the total US population. Source…
You can find out where most older adults live and how old your state is by clicking here.
Something else to consider is the importance of home inspections for seniors looking to age in place. Here is an excellent resource addressing this important topic: click here.
As you may know, having a safe home environment can help seniors maintain their quality of life and independence. As a senior or caretaker, it’s important to start evaluating your home early to prevent falls or other serious injuries. Luckily, there are resources available to help seniors stay safe and healthy at home.
Here is a resource on senior safety and how this can benefit those looking to adjust their home:
Living in an “Aging in Place” home may be a wise choice for you or a loved one!
For additional information: Aging in Place...
St. Patrick’s Day Food Ideas!
Are you looking for St. Patrick’s Day food ideas? Well, we have just what you need.
Olives, blueberries, green grapes, pineapple, orange slices, strawberries, small marshmallows and gold foil wrapped candy.
And, the rainbow has a pot of gold at the end of it!
Chocolate Cupcakes w/ Green Frosting and Gold Foil Wrapped Coins
This is an easy way to make any cupcakes into St. Patrick’s Day cupcakes. Chocolate and white cake mixes or recipes work well with the green frosting.
Shamrock Smoothie w/ Gold Coins
These are easy to make and will be enjoyed by young and old alike!
St. Patrick’s Day Food Ideas – Make it a Fun and Memorable Irish Day!
Have you ever wondered what Cheyenne Mountain is all about? Where did it get its name? What’s its history? What do you know about Cheyenne Mountain? What are those towers on top? Is NORAD still in Cheyenne Mountain?
Just some of the answers to the questions above:
Where did Cheyenne Mountain get its name?
Named for the Cheyenne people. Native Americans found that Cheyenne Mtn was a good wood source for teepee poles. It was also visited by the Arapaho people. They sought spiritual inspiration from the mountain’s waterfalls. The Mountain was also used by the Ute Tribe to safely cross from the plains and benefit from its steep slopes and hidden valleys.
Its history – what do you know about Cheyenne Mountain?
Cheyenne Mountain is a triple-peaked mountain. The mountain serves as host for military, communications, recreational, and residential purposes. It was designed to withstand bombing and the fallout from a nuclear attack.
The underground operations center for North American Aerospace Defense Command (NORAD) was built in the 1960s during the Cold War to monitor the potential intrusion to North American airspace Soviet missile launches and military aircraft.
Homesteading activity began in 1867. The mountain was the site of resorts and retreats beginning in the 1880s. Spencer Penrose, who built and widely promoted The Broadmoor in 1918, bought several properties on the mountain.
Penrose built the Cheyenne Mountain Zoo, Cheyenne Mountain Highway, Will Rogers Shrine of the Sun, a lodge on one of the mountain peaks, and a retreat at Emerald Valley.
The site of the lodge recently became the wilderness Cloud Camp. Emerald Valley is now the site of The Broadmoor’s Ranch at Emerald Valley. Land on The Mountain once owned by The Broadmoor is now the site of numerous luxury homes.
The two parks on and at the base of Cheyenne Mountain are Cheyenne Mountain State Park and North Cheyenne Cañon Park.
What are those towers on top?
You cannot miss the noticeable tower feature on the top of one of Cheyenne Mountain’s peaks. Those features are an antenna farm with transmitters for cellular phones, radio, television, and law enforcement transmitters. They are not related to the military installation in the mountain. They are obviously hidden from public view.
During the 1950s, an antenna farm was built on the middle peak of the mountain when Bert Swisher deeded ten acres to Bud Edmonds and several backers and Swisher signed a non-compete agreement. Edmonds, John Browne, and Buck Ingersoll agreed to replace the trails to the area with a real road, which was opened in 1960 by the Cheyenne Propagation Company.
Currently there are 700 cell phone, television, radio, and law enforcement transmitters on the antenna farm. The Cheyenne Mountain radio repeater site, 145.160, covers south central and southeast Colorado along the Interstate 25 corridor from Monument to the New Mexico border. Since 2002, it has been operated by Cheyenne Propagation Company.
Is NORAD still in the Cheyenne Mountain?
NORAD used to offer public tours, but due to security concerns they were suspended after 9-11. Most of the center’s operations moved to Peterson Air Force Base in 2006,. Then in April 2015, the Pentagon reported that some operations would be moving back. For more info, click here...
Find out more about Cheyenne Mountain:
More information on Cheyenne Mtn (Parks) – Click Here!
What Am I Doing with My Life?
Tips For Figuring Things Out!
Do you often find yourself wondering what you are doing in life? Many people reach a point where they feel they lack direction in their lives. Instead of living life to the fullest, they simply go through the motions.
If this sounds like you, there are things you can do to help you get out of the rut you are currently in. Below, you'll discover some fabulous tips for figuring out what it is you want from life.
1. Consider Your Passions
If you want to know what direction to go in, it's helpful to think about the things you are passionate about. The things that motivate and inspire you will change on a frequent basis. For example, what you want today may look very different to what you wanted a few months ago.
As we change, we adapt over time according to our experiences. Figuring out the things you are passionate about will help you to understand where to go next and what you need to do to get there.
2. Address Your Fears
Even if you know what it is you want to do, you might be stuck because of fear. Known to be one of our most powerful emotions, fear can stop you from going after the things you truly want in life.
So, if you are going to move forward and figure out what it is you are doing in life, you are going to need to address your fears. Identify your fears! Figure out where they are coming from. Then, be willing to work through them so you can stop them from controlling your life.
3. Assess Your Current Goals
Do you have any goals you are working on right now? Chances are if you aren't sure what you are doing in your life, you won't have any goals to work towards. This can contribute to the problem. You need to set goals for yourself to keep your mind motivated and positive. When you have things to work for, it gives you a purpose each day. As you see yourself progressing through your goals, it generates more motivation to get you to where you need to be. Make sure you set small, specific goals that are easy to achieve.
4. You Don't Need To Have It All Figured Out
Nobody has their life totally figured out. There will always be doubts and things you want to do better. You don't have to have it all figured out all of the time. In fact just going "with the flow" sometimes can present you with a lot of opportunities you would otherwise miss.
Feeling like you don't know what you are doing in life can be lonely and frustrating. However, the above suggestions are just some of the things you can do to figure out what it is you want!