Healthy Cove

6 NUTRIENTS YOUR KIDS NEED

Help your kids be their best by providing them with the nutrients needed for proper development. Learn about the 6 nutrients your kids need. As a parent, you do your best to teach your children to make healthy eating choices, but let’s be honest—kids will be kids.

Help your kids get the nutrition they need so they can live a healthy and happy life.

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Self Care for Healthy Moms

My Mother and Her Garden

The heavy smell of wet soil, prickly vines brushing against my tiny fingers, running up and down row after row of green sprouts stretching toward the summer sun. These are some of my earliest memories. All because my mother raised me and my brothers out in the family garden.

As I grew older, the garden grew larger. She planted and pruned many fruit trees and bushes of tart raspberries and blackberries that would stain your fingers purple no matter how much you licked them. By late summer, she was filling musty cardboard boxes with everything she needed to make batches of fresh salsa, spaghetti sauce, raspberry jam, peach syrup, strawberry rhubarb pie, spicy garlic pickles, and much more.

My mom would frequently pull carrots out of dirt and hand them to me to eat. Yeah sure, I ate them and they were good, but it wasn’t a Snickers bar or a Twinkie. Still, she was persistent and continued making dinners using as many fresh fruits and vegetables as she could. And my body couldn’t resist—with time I grew to love eating vegetables, tomatoes in particular.

The Mother’s Lifestyle

Many of you are, or plan to be, mothers. And every day you may be asking yourself how you can balance the task of raising a family and also taking care of yourself. Now that I’m an adult, I’ve begun to realize just how challenging and stressful it was for my mother to raise four boys, care for her massive garden, and keep her health strong.

For all mothers, it’s a daunting challenge full of responsibility and tried patience. It’s not just like a job or hobby where you get to go home every day and have weekends off. It’s a lifestyle—a way of living. And it’s a lifestyle that doesn’t always respect your health and wellness.

small survey showed that 43 percent of new moms only get about 5.5 hours of sleep per day and that roughly 62 percent of women under 50 who gave birth last year are also in the workforce.

Another study showed that 8 of 10 moms described parenting as “exhausting… but fun.” And that many millennial mothers feel that parenting has become increasingly competitive. Perhaps due to the rise of social media, 3 out of 4 admitted that it’s important to try to be the “perfect” mom.

On top of it all, mothers are also the primary decision-makers when it comes to their family’s health. While the times are a changing, they are still the primary grocery shoppers and meal preparers in the family.

Care for Yourself and Carry On

It seems crystal clear—if you’re a mom, then not only do you work harder than most, but you deserve a break more than most. Even with kids running around the house, your health is still important. After all, how can you care for those who matter most to you if you don’t care for yourself?

Here are a few ways moms have been able to care for themselves:

  • Get together with friends or plan a mom’s night. Many moms struggle because they feel isolated. So get together with your friends and just talk and have a good time. It might be best to arrange for someone to watch your little ones. That way you can leave the house for a bit and go somewhere fun and relaxing. But if you can’t, then just have your friends come over. Who cares how messy the house is and how crazy your kids are? You can all talk, laugh, and realize you’re not alone.
  •  Take a class each week. Maybe you want to do yoga or take a spin class or finally learn how to paint. What matters is that you continue learning and chasing your personal goals. If you can, arrange for a way to attend a weekly class. You’ll be able to meet new friends, do new things, and keep your body and mind engaged.
  • Enjoy the small things. Little reminders to have joy and feel calm can go a long way. You could end your day with a hot cup of tea or by reading a book. Maybe you love taking short walks or sitting on the front porch. Find those little things that make you smile and make time for them each day.
  • Count your blessings. It’s official, being grateful may actually make you a happier person. So instead of thinking about what you don’t have, take time to reflect on the good things in front of you. Right now, make a list of five things you’re thankful for. Then add five more things to that list each day. Soon, you’ll have a hundred reasons to smile and hold your head high.
  • Ask for help. This can be tough. No one wants to feel like they’ve failed. And sometimes asking for help can make us feel like we’re giving up. But the simple truth is, there are probably many people in your life who would love to help you out. Ask your family, friends, community organizations, and maybe even co-workers for support. Maybe with some help, you can arrange to go out with friends or a significant other and have a refreshing break.
  • Care for your health. Being a mother is both mentally and physically demanding. You must take time each day to take care of your health. Have an evening routine that is calming for everyone. Maybe that way you can get to sleep early. Don’t skip meals and try to eat as healthy as you can. And you may be exhausted, but make sure you’re exercising a little bit each day. Nutritional supplements can also help fill in the gaps between what your body needs and what it gets on your busy schedule.

Building a Legacy of Health

Last weekend, my wife and I started digging and planting our own garden. There’s still a lot of work to be done, but it will be worth it. We really want to make our own fresh salsa and spaghetti sauce. If my mother hadn’t surrounded me with fresh fruits and vegetables when I was a kid, I doubt we’d be putting so much time and effort into growing them for ourselves. And I can’t wait for the day when my children take their first bite of a juicy, tangy tomato grown in the very garden that they play in.

It’s really that simple. My mother passed her healthy habits down to me, which I hope to pass on to my children. That’s how health comes full circle. And it can all start with a mother’s example.

USANA provides a number of premium supplements that can help you build your legacy of health and wellness. Prenatal CellSentials™ is a great way for expecting mothers to get the vital nutrients they need. Body Rox™ and Usanimals™ are perfect for helping your teens and little ones get vitamins and minerals they need for healthy growth and development.*

Check out our Specials to see our USANA Mother’s Day Gifts at http://www.eastcoastlifesolutions.com .

“The hand that rocks the cradle is the hand that rules the world.”

Healthy Cove

WHAT IS THE BEST TIME OF DAY TO TAKE SUPPLEMENTS AND VITAMINS?

best time of day to take supplements

Taking supplements is an important way to meet nutrient needs and fill nutrition gaps that may be present in your diet. USANA® Nutritional supplements provide directions for use on every label. Some product labels recommend that you take the tablets in divided doses (example: two tablets in the morning and two in the evening) or spread throughout the day.

Taking vitamins and minerals in divided daily doses (with a meal or at least some type of food) is preferred. It helps with proper dissolution and absorption (the fat-soluble vitamins A, D, K, and E need a little fat for absorption), and it helps you maintain a good blood profile of important nutrients to support your health.

A morning meal (breakfast) is a great time to take your first dose of CellSentials™Body Rox™Usanimals™, CellSentials Prenatal or the HealthPak™. Since many of us eat breakfast at home, taking your vitamins and minerals at that time is a convenient way to start your day off right. In addition, the B vitamins in your CellSentials will help to convert food to cellular energy for a strong way to start the day. Your evening meal is a good time to take your second dose of CellSentials, Body Rox, or Usanimals.

If lunch is a more convenient time for you to take your supplements, then consume your supplements with lunch. The most important point is that you consume your vitamins and minerals with food, to help with proper dissolution and absorption. Only you can decide the best time to take supplements.

Calcium and magnesium supplements can be taken throughout the day, in divided doses, and even right before bed. The form of calcium you use determines if you should take it with a meal, snack, or on an empty stomach. Calcium carbonate requires the presence of food for better absorption. Calcium citrate can be taken with or without food, as it does not require food for absorption. USANA MagneCal D™ is best taken with a meal or a light snack.

Supplemental calcium is best in smaller, more frequent doses to support absorption.

Digestion supplements like USANA Digestive Enzyme should be taken right before you eat to help you digest food more efficiently.

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CHECKING THE FACTS ABOUT CHILDREN’S NUTRITION

children's nutritionMixing fables and Internet fallacies blurs the line between fact and fiction. And that’s damaging because you can’t make smart decisions without accurate information.

Having the facts is especially important when you’re making choices that impact the health of your children. But sorting through so-called facts about children’s nutrition is hard.

We’re here to help. Below, are discussions of children’s nutrition topics so you sort fact from fiction.

Statement: Juice is as Healthy as Whole Fruit

There’s a reason you’re supposed to get 2-4 servings of fruit per day. Study after study tells us how fruit promotes good health. That’s why your doctor has probably told you to eat more fruit.

If fruit is good for you, then shouldn’t fruit juice be just as good? People have long thought whole fruit and its liquid counterpart were nutritionally equivalent. But new evidence disagrees.

A new study published in Nutrients—and done by USANA scientists—found a significant difference that goes down to your DNA.

Study subjects who consumed whole fruit showed different epigenetic signatures on specific regions of their DNA than juice drinkers. (Epigenetic signatures are the chemical codes that switch your genes on and off.) Those who ate whole fruit saw enrichment near pathways involved in immune function, chromosome integrity, and telomere maintenance. Those who drank juice showed enrichment near pro-inflammatory pathways.

The study points to fiber as the main driver of these differences. And it’s well known that fiber consumption impacts your microbiome and, in turn, the absorption of some nutrients.

Juice is convenient and tasty. But the amount of sugar in most juices, the lack of fiber, and differing epigenetic impacts make whole fruit the healthier choice.

Verdict: False

Statement: Carrots Can Help You See in the Dark

For decades—maybe even centuries—parents told kids that carrots can help them see in the dark. It’s an obvious ploy to increase interest in eating veggies. But there may be some truth to it.

Obviously, carrots (and basically any other substance) aren’t going to give your children super powers. Life doesn’t work like a comic book. That doesn’t mean carrots aren’t linked to eye health. They are. And it’s largely due to the beta-carotene that helps provide their orange color.

Beta-carotene is a pro-vitamin A carotenoid—a plant pigment in fruits and vegetables that also acts as an antioxidant molecule. While zeaxanthinlutein, and lycopene re from the same family of carotenoid antioxidants, they do not promote vitamin-A activity. But beta-carotene’s ability to convert to vitamin A in the body plays an important role in supporting good vision.

While carrots can’t give your kids the power of night vision, they do contain nutrients that help maintain good eye health.

Verdict: Somewhat True

Statement: Breakfast is the Most Important Meal of the Day

This old adage seems to be falling on deaf ears because about half of American families don’t eat breakfast on a regular basis.

They’re missing out. Studies have linked breakfast to academic performance, memory, healthy weight, mood, and more.

And there’s something to be said for starting the day off with a balance of healthy foods. Getting protein, complex carbs, healthy fats, and whole grains (with healthy fiber) provides a good foundation for the day and can keep your kids full. The healthy, balanced approach also avoids crashes that could be caused by sugary cereals.

Your children’s morning meals are important. But they can’t make up for poor choices later in the day. So breakfast is important, but eating a healthy, balanced diet all day is what’s most important.

Verdict: Mostly True

Statement: Kids Just Don’t Like Vegetables

Nobody’s born hating vegetables. But pop culture and friends’ anecdotes might have new parents believing all kids automatically hate healthy foods, like broccoli.

Some children—and adults—are picky eaters. And this pickiness can result in kids lacking dietary balance and getting more calories from sugar than they should. But early exposure to vegetables and other health foods can make a big difference throughout a child’s life.

One study even suggests vegetable flavors in a mother’s breast milk might improve an infant’s receptiveness to those flavors later on. More research is needed into this connection. But we know parental behavior—like healthy eating habits—rubs off on children.

Your child isn’t predisposed to vegetable hatred. But tastes developed early can have long-term consequences. Palates can change throughout life, but it’s vital to help your children acquire a love of healthy foods, like vegetables, early on.

Verdict: False

They’re smaller. They eat less. But, as most parents know, that doesn’t mean it’s easier to get children all the nutrients they need.

And it’s very important to provide children with what they need to support their growing minds and bodies. Focusing on a healthy, balanced diet—full of fruits, vegetables, lean proteins, and fiber-rich whole grains—and proper supplementation are key. They help provide a foundation of good health and develop healthy habits that can last a lifetime.

We have children’s supplements USANIMALS, Body Rox, Biomega Jr. all safe and specially formulated to keep your picky eats supported.

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