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3 Fall Activities That Can Provide Instant Nourishment

Although it’s getting colder outside in the Western hemisphere, there is still time enough to be a part of the essence of fall and enjoy the nourishment that the season has to offer.

You can enjoy the nourishment with a few simple activities.

Spend 30-minutes in nature:

Spending time in nature is beneficial to overall well-being. Simply sitting outside at a park, on your porch, etc. can reduce anxiety and stress. It can also decrease blood pressure and improve blood flow throughout the body. It also helps boost cognitive functioning. Exercising outside for 30 minutes might also be a good idea!

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Taking a nap:

Did you know that sleep is sacred?

Seriously! Age doesn’t matter: we all need rest and, most people lack rejuvenating, nourishing sleep. 

When possible, taking a nap can help reduce fatigue, heal the body and provide cerebral cleansing (more on that later)!

If you find it hard to sleep, refer to the above recommendation because 30 minutes of walking/exercise which can help promote restful sleep.

Sipping a warm beverage: Not only will sipping on a hot drink provide hydration, but it can also ward off tiredness, promote calm via the central nervous system and decrease mild anxiety.

Into tea? I like oolong and other green teas. Just be cautious with the level of hotness and caffeine.

Sources

Mantua J, Spencer RMC. Exploring the nap paradox: are mid-day sleep bouts a friend or foe? Sleep Med. 2017 Sep;37:88-97. doi: 10.1016/j.sleep.2017.01.019. Epub 2017 Mar 6. PMID: 28899546; PMCID: PMC5598771.

Sanu A, Eccles R. The effects of a hot drink on nasal airflow and symptoms of common cold and flu. Rhinology. 2008 Dec;46(4):271-5. PMID: 19145994.

Zamora AN, Waselewski ME, Frank AJ, Nawrocki JR, Hanson AR, Chang T. Exploring the beliefs and perceptions of spending time in nature among U.S. youth. BMC Public Health. 2021 Aug 23;21(1):1586. doi: 10.1186/s12889-021-11622-x. PMID: 34425797; PMCID: PMC8381719.

Extrovert? 3 Ways to Learn How To Shut Up

Extrovert? 3 Ways to Learn How to Shut Up

Use Common Sense: Not everyone wants to talk to strangers (or even certain people they may know)! Some people may have other things on their minds. Maybe someone just had dental surgery and cannot speak. Learn to know and identify social cues.

Worry About Yourself: It is wise to mind your business and focus on yourself. A lot of issues can let go within one’s personal life if their energy is toward self, rather than outwardly toward others, especially in areas that said person has no business putting their energy (ex: another’s marital life, children that you aren’t the parents of, someone’s new job, another person’s health predicament, etc.).

It Ain’t All About You: Most of what humans do are projections. Extroverts get energized by the energy of others. In other words, extrovertsย needย other people’s energy and attention as a form of thriving. The key is to look inward, learn what other aspects of life, besides other people, can give motivation and energy to thrive and survive.

Guess what – some people don’t want to give their energy and attention to certain people and, that’s ok. 

Extroverts should be aware that it isn’t always about them – and to be mindful of other people’s energy or lack thereof.

Remember: As respectful humans, it is appropriate to ask people for their time if they are willing to engage in meaningless small talk or something else that takes their attention away from their daily life.

Assertiveness is a Form of Nourishment

I posted a little snippet about Assertiveness a couple of days ago, but here is more elaboration on the topic.

According to the American Psychological Association dictionary, “assertiveness is described as an adaptive style of communication in individuals expressing their feelings and needs directly while maintaining respect for others.”

From my experience, assertiveness is sometimes confused with aggression, but it is the opposite. The act of being aggressive can come from anger while assertiveness comes from inner strength.

A person will need assertiveness in all aspects of life, especially concerning people who lack boundaries.

To stop those who feel that their boundaries are not respected must learn assertiveness.

Now we are not victim-blaming: those over the age of childhood/adolescence as adults need to take full responsibility for their livelihood.

How can one learn to be assertive?

A few tips are:

Learning how to say “No”, learning Self-Defense and learning how to set boundaries.

When someone continues to cross your boundaries in a way that can physically and mentally harm it shows their lack of care. 

Learning how to be assertive can establish self-worth and care for oneself!

Like anything, it will take practice, but you can do it.

-Heather Em

Source(s):

APA Dictionary of Psychology (Internet). American Psychological Association. American Psychological Association; 2020 (cited 2021Oct18). Available from: https://dictionary.apa.org/assertiveness

3 Important Macronutrients for Children

Childhood obesity and malnutrition are a World Wide problem.

According to World Health Organization, “In 2020, globally, 149.2 million children under the age of 5 years of age were stunted, 45.4 million wasted, and 38.9 million overweight.”

To help combat childhood obesity and malnutrition, helping children have access to three macronutrients – carbohydrates, fats, and proteins – can make it easier for children to get the nutrients they require for optimal overall health and growth.

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Complex Carbohydrates

Carbohydrates are needed for energy, and there are two types of carbohydrates: complex and refined.

It is best to avoid refined carbohydrates (ex: French fries, sodas, and candy) as much as possible. Complex carbohydrates, brown rice, vegetables, oatmeal, potatoes, and beans are preferred.

Fats

Fats are needed to house vitamins (A, D, E & K), and healthy fats promote positive brain development and function. Making sure children eat the right fat is vital. The ideal fats are Monosaturated, Polysaturated, and Omega 3 fatty acids. Children can get these healthy fats from seafood (ex: fish, shrimp, etc.)

Protein

Protein is essential for building healthy muscle and ligaments. Protein can come from beans (and beans doubles as a complex carb and protein!) and meat (ex: chicken, pork, etc.).

Making sure children have the basic macronutrient needs can equip children for overall health! ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿป๐Ÿ™๐Ÿผ

Source(s):

Arsenault JE, Brown KH. Effects of protein or amino-acid supplementation on the physical growth of young children in low-income countries. Nutr Rev. 2017 Sep 1;75(9):699-717. doi: 10.1093/nutrit/nux027. PMID: 28938793; PMCID: PMC5914345.

Dalton A, Wolmarans P, Witthuhn RC, van Stuijvenberg ME, Swanevelder SA, Smuts CM. A randomised control trial in schoolchildren showed improvement in cognitive function after consuming a bread spread, containing fish flour from a marine source. Prostaglandins Leukot Essent Fatty Acids. 2009 Feb-Mar;80(2-3):143-9. doi: 10.1016/j.plefa.2008.12.006. Epub 2009 Feb 6. PMID: 19201180.

Departmental News. The UNICEF/WHO/WB joint child malnutrition estimates (JME) group released new data for 2021. World Health Organization. World Health Organization; 2021 [cited 2021Oct2]. Available from: https://www.who.int/news/item/06-05-2021-the-unicef-who-wb-joint-child-malnutrition-estimates-group-released-new-data-for-2021

The Importance of B12 Vitamin(s)

B12 is essential for the healthy functioning of the nervous system and overall health.

Unfortunately, over half of the United States population is borderline to completely B12 deficient! 

The lack of this vital B vitamin can cause devastating effects: one being neuropsychiatric disorders (ex: anxiety, depression, migraine headaches, etc.). Several signs of B12 deficiency include anemia, fatigue, memory loss, shortness of breath.

The recommended dosage for adults is 2.4 micrograms; however, B12 vitamins are water-soluble, meaning that the body doesn’t store the vitamin, and it is safe to take in high doses.

Vegans and vegetarians may need to use B12 supplements to receive their daily recommended amounts since B12 is only available in animal products.

Also, specific populations, those with alcoholism, the elderly, and individuals with malabsorption disorders (ex: celiac disease), can be more deficient in vitamin B12.

Along with signs and symptoms, getting bloodwork examined by a trusted health and wellness professional to check B12 levels is the only way to know if one is sufficient or deficient in vitamin B12.

Sources(s):

Allen LH, Miller JW, de Groot L, Rosenberg IH, Smith AD, Refsum H, Raiten DJ. Biomarkers of Nutrition for Development (BOND): Vitamin B-12 Review. J Nutr. 2018 Dec 1;148(suppl_4):1995S-2027S. doi: 10.1093/jn/nxy201. PMID: 30500928; PMCID: PMC6297555.

Letting Go Of Past Connections

Life is a journey of sorts, and it takes many twists and turns. However, through those turns, you can come into contact with many different people.

Although humans are social by nature, there comes a point when you realize your energy and effort is not being reciprocated or a shift in the atmosphere that it is time to move on.

When your energy feels stuck or there is no progression, it can be beneficial to you, mind, body, and spirit to let go of specific connections that no longer serve you.

Letting go of connections that no longer serve you can improve mental wellbeing, decrease blood pressure and increase self-esteem.

So, how do you let go of past connections?

Block: You can block anyone from contacting you, phone number, or another medium of communication.

Delete, Delete, Delete: Social media is a whole different animal within itself, but if you are connected to someone that drains your energy rather than helps fuel your energy, you should delete, delete, delete that social media connection.

Limit Contact: Limiting contact is not the same as avoidance, which can lead to anxiety. Limiting contact is a choice to separate yourself from what can cause you distress.

Letting go of past connections can seem daunting at first which is understandable because it is a change. Although it can be scary at first, allowing past links can open the doors to better relationships along your life’s journey.

-Heather Em of Nourishment Corner

Recipe: Homemade Lemonade w/ Manuka Honey ๐Ÿ‹๐Ÿฏ๐Ÿฅค

Lemonade is a typical warm-weather drink, but it is a beverage that anyone can enjoy year-round.

Instead of traditional lemonade created with sugar, the Nourishment Corner version of lemonade includes manuka honey.

Let’s briefly look at why manuka honey can be a better substitute for traditional table sugar!

To make an individual serving, use:

One tablespoon of lemon juice

One 6-8 ounce cup of purified water.ย 

and  

Oneย tablespoon of manuka honey

Getting all the ingredients together!

Adding a little lemon ๐Ÿ‹ juice.
Adding around six to eight oz of purified water๐Ÿ’ง.
Attempting to stir in a manuka ๐Ÿฏ.

Manuka honey is antibacterial, antiviral, and antimicrobial. It is medicinal and is also flavorful.

(The manuka honey, lemon juice and repurpose cold cup are from my new favorite store: Thrive Market)!

You can add ice if you prefer your lemonade ice cold.

Yum! ๐Ÿ˜‹

Also to pack a little more flavor in your lemonade, you can add a dash of ginger!

Enjoy!

Don’t Forget Your Vitamin D

Summertime is on its way out and fall is right around the corner and with warmer weather coming to an end it is important to stay on top of Vitamin D levels!

The sun helps humans synthesize Vitamin D, which is a vital hormone needed for optimal well-being.

So, what are the benefits of vitamin D?

Vitamin D is important for healthy immune function, mood, and overall general health.

It’s fat-soluble, meaning that the body stores the vitamin in adipose tissue/body fat and the liver. Vitamin D is available as two types: Vitamin D2 and Vitamin D3.

According to an article from the National Library of Medicine, nearly 50% of the world is deficient in Vitamin D!

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The most common source of Vitamin D is via sunlight, but it is available in food sources. Vitamin D2 is available in mushrooms and most fortified foods (ex: breakfast cereal). Vitamin D3 is available through egg yolks, salmon, and beef liver.

Of course, Vitamin D is available in supplement form through powders and tablets.

People at risk for deficiency are those who are obese, stay indoors during the day, and have darker skin tones.

If people are not getting their required Vitamin D dosage through foods, some may choose to use a vitamin D supplement.

When using supplements there can be a risk of ingesting too much, since Vitamin D is stored in the body. Vitamin D toxicity is rare, but if a person is taking high doses of the vitamin in supplement form, toxicity CAN occur.

Signs of Vitamin D toxicity are nausea, vomiting, headache, and high levels of calcium in the blood.

Always check with your primary care physician before adding a new supplement to your daily health regimen.

Also, try to get out in the sunlight to increase your Vitamin D levels naturally!

-Heather Em of Nourishment Corner

Disclaimer(s)

Source(s): Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011;31(1):48-54. doi:10.1016/j.nutres.2010.12.001