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Monday, February 2, 2015

{Nutrition & Emotional Wellness} and GIVEAWAY!

Hello again everyone!


I am really excited to share with you about this topic again because it is one that hits close to home for me and because I have seen first hand how nutrition and supplements can make a HUGE difference in how I feel emotionally and mentally.

I like to picture what life would have been like way back when the earth was new to help me understand what my body needs today. There are several things that have changed over all of these years that are effecting us now in more ways than we might realize and even with how we are feeling emotionally.


  • What animals are eating
  • What we are eating or not eating
But one thing for sure has stayed the same

  • What we need 
So what does our body need each day to help us to function well both physically and mentally/emotionally?


Web MD states that "Nutrients in foods support the body's repair, growth, and wellness. Nutrients we all need include vitamins, minerals, carbohydrates, protein, and even a small amount of fat."


When we don't get these nutrients things can begin to go a little haywire in our bodies. Some vitamins and components in particular that greatly impact our emotional health are:
 



  • Vitamin B6 comes from foods such as avocados, walnuts and hazelnuts
  • Vitamin B12 comes from foods such as sardines, eggs, cheese and many kinds of fish.
  • Folate comes from vegetables such as broccoli and dark green leafy vegetables as well as fruits     such as cantaloupe and strawberries. 
  • Vitamin D comes from being exposed to sunlight and is created in our bodies.
  • Vitamin C comes from fruits such as oranges, green and red peppers, strawberries, mangoes and cantaloupe.

  •  Going back to that picture of what it would have been like back in the day to give us an idea of what is ideal for our bodies - we wouldn't have had this information about which vitamins and minerals we need but we would have eaten the things that were around us and natural to us. I don't know exactly what it would have been like but we can know for sure we would have only eaten natural foods from the earth. Back then there weren't the choices we have today. We would have eaten what was available and depending on where we lived that could have been some sort of protein (land animals, fish, etc.), fruits, vegetables, nuts and seeds. There would have been no means of processing anything or altering anything so there would not have been any artificial ingredients, processed ingredients, chemicals added or modified ingredients. The only things available were the things naturally grown on and from the earth, gifts to us :) The animals were also eating the things that they naturally tend to eat (grass, algae, etc.). Because the animals were eating the things they naturally eat they were most likely healthy and in return the people eating these animals were able to get all of the nutrition they needed from the plants and animals that got great nutrition.


    A lot has changed today though and we aren't necessarily able to get the nutrients our bodies need from the food available around us. This is something that is great for us to be aware of as we go about our days and make choices about the things we eat. Having this picture will hopefully help! 



    With all of these changes that have occurred what are some things we can do to help us receive the nutrients that we need each day to help us function well physically and mentally?


    Whole Foods:
    • Eat meat, eggs and fish from sources that were raised in their natural conditions and fed their natural food source so that you are able to get the most nutrients possible. There is a wide range of different qualities of meats (organic grass fed, organic vegetarian fed, natural, etc.). Each family has a good fit for them and where they are right now! Don't feel like it needs to be 100%, each step forward is a good one :)
      • Eggs are a great choice since they contain Vitamin B12
      • Wild caught fish can also be a good choice once a week or so to help increase your intake of Omega 3s.
      • Grass Fed Beef also contains Omega 3s as well as Vitamins B12 and B6
    • Eat a wide range of vegetables and fruits. Lots of great vitamins and minerals that our bodies need! Folate is one that seems to have quite an impact on our emotional health. Here is what one source has to say about Folate - "When a person is low in folate they can have an increased risk of depression, insomnia and mental fatigue. To get enough folic acid, eat or drink raw dark, green leafy and colourful vegetables". The wider the range the better :)
      • Fruits such as strawberries, cantaloupe, mangoes and oranges.
      • Vegetables such as kale, spinach, collard greens, red and green bell peppers, avocados and broccoli. 
    • Avoid processed foods, soda, artificial sweeteners as much as possible - again it doesn't have to be 100%, just what is doable for you now!
    Supplements:
    • Supplement the food you eat with a multi vitamin to help you get enough Vitamin B6, Vitamin B12, Folate and Vitamin D that have been linked with feelings of depression and anxiety when there is a deficiency. 
      • Vitamin D3 (during the winter months you might want to look into supplementing with additional Vitamin D3. You can supplement up to 4,000 IU if you are not receiving plenty of direct sunlight each day. Even supplementing 1,000 IU per day in addition to your multi vitamin can give you a great boost! Just make sure to not overdo it since it can be toxic at very high levels. Somewhere around 4,000 IU per day is a safe maximum.)


    • Supplementing with Omega 3s in the form of fish oil is a GREAT option since buying meat or fish that has high amounts of these fatty acids can be difficult to find and also more expensive.
      • When supplementing with Omega 3s in the form of fish oil we want to make sure we are getting the best option for our investment, to do this look for:
        • Oils that come from wild caught fish (sardines and anchovies as the best options to avoid heavy metals)
        • Oils that have been purified and tested for heavy metals and contain little to none
        • Oils that are processed using gentle methods to extract the fish oil, including low heat (this helps to maintain the natural components of the fish oil so that we can receive the great benefits when we use this as a supplement).
        • Oils that have high EPA and DHA amounts and a ratio that is close to 1:1.
      • Here is a great page from the Whole 30 website about Fish Oil. and FAQ.
      • Another great article on Omega 3s from the DoTERRA Blog.
    • Brands That Are Reliable
      • DoTERRA, Nordic Naturals, Rainbow Light Multivitmins

    IQmega Fish Oil - provides 600 mg EPA and 400 DHA mg of pure, heavy metal free fish oil!
    Lifelong Vitality Pack (Vitamins, Minerals, Omegas & Essential Oils for support) 

    A2Z Children's MultiVitamin

    I just started takng Omega 3s and Vitamin D again just about 2 days ago and I have already felt a huge difference in how I have been feeling emotionally - feeling less anxious through out the day and when I do it's at times that would naturally elicit that kind of response, not just feeling that way for most of the day without a reason. Thankful for these tools to help us get the things our bodies need! One step at a time, every step forward is an important one! 

    Hope this was helpful for you all! If you have any questions feel free to message me over on this side -----> and I will get back to you! 



    p.s. I will add an item to the giveaway to help with nutrition also along with Anne Voskamp's book One Thousand Gifts! To enter just leave a comment below saying hi and if you feel lead to share this on your Facebook page let me know that you did so in your comment and you will receive an extra entry :)

    Have a great week everyone! Next time we will be going over essential oils and how they can help with anxiety and depression, looking forward to it!



    **Note I am not a medical doctor and can not diagnose any condition. Please make sure to make choices that you are comfortable with and consult a doctor before making any changes to your supplements or diet if you are pregnant, nursing or on medication. Thank you!

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