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The ABC's of Nutrition - Vitamin A


VITAMIN A

Vitamin A was the first vitamin that was officially named.  That is why it was labeled with the first letter of the alphabet.  It was identified in 1913.  The first form identified is what we now know as retinol (preformed). 

Retinol's function is easy to remember because its main function is on the retina (eye).  The rods of the eyes within the retina rhodopsin which is a pigment which enables the rods to detect small amounts of light.  The pigment cannot be made without Vitamin A.  More specifically - Retinal - which is a special form. 

The other form, carotenoids, are known as provitamin A.  They can be found in oranges and carrots as well as the yellow vegetables and fruits.  There are 600 different carotenoids.  These carotenoids can be convereted into retinol. 

Vitamin A is measured mainly in IU's (international units) which is the level of chemical activity belonging to the Vitamin A.  Beginning in 2000, the RDA switched to expressing in terms of micrograms.  This brought in the actual physical amount and allowed for a chemical activity factor. 

Vit A is absorbed primarily in the small intestine.  This vitamin is fat soluble (stored in the fatty tissue of the body) and is reduced with alcohol usage, cortisone medication, excessive iron intake or the use of mineral oil.  Exercise can also deplete this vitamin.   Because it is stored in the fatty tissue, the body can draw upon these reserves when intake is lowered.  90% of the Vit A is stored in the liver with smaller amounts in the kidneys, lungs and eyes. 

Vitamin A is depleted when there are times of stress or illness.  Adequate levels of zinc are required in order to release vitamin A for usage. 

Recommended intake per day is approximately 5,000 iU (or 1,500 mcg RE).  Deficiency signs include dry skin, changes in vision, and an increase in infections.

Sources - the two forms come from different foods.  Preform A (Retinol) is derived from animal sources.  It is found in the highest form in liver and fish liver oils.  Egg yolks and milk products can be good sources of Vit A if obtained from non- "drugged", grass-fed animals.  ProVitamin A (beta-carotene) is found in a variety of yellow and orange fruits and vegetables.  It is converted to Vit A in the liver.  Individuals with low thyroid, diabetes and those using large amounts of polyunsaturated fatty acids without antioxidants such as Vit E will have difficulty in converting beta-carotene to Vit A.  The presence of bile salts and fatty acids in the intestine helps the assimilation of Vitamin A.

Supplement Option - Kroeger Herbs Sunny A

Why is Vitamin A Important?

Eyesight
Healthy Skin - both internal and external tissue integrity
Growth and Tissue Healing - involved in new cell creation including bone and promoting healthy teeth.
Antioxidation - protects cell membranes from free radicals
Lowered Cancer Risk and Supporting Immune System - optimizes function of white blood cells and integrity of mucosal lining.
Regulating Genetic Processes - the binding of retinoic acid to receptors on the nuclear membranes alters genetic processes

To find foods highest in Vitamin A check out the Worlds Healthiest Foods.

ACNE CURE - If your teen is struggling with acne, Vitamin A has been shown to assist in detoxing the liver to clear the skin.  Acne is a result of an overly toxic body. 

To your health...... Naturally,

Stephanie

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The Green Smoothie After a Workout



After a workout it is important to nourish your body so don't grab a soda or some other junk food.  Give it real fuel to help regenerate your cells.  Foods high in antioxidants will assist in removing toxins that were released during your workout. 

Today, I decided that I needed to show you my green smoothie of the morning.  This is a list of what I put into it - click on the links of each item to view the powerhouse of nutrients provided.

Organic Strawberries
Organic Blueberries
Organic Raspberries
Organic Spinach
Raw Almonds

** It is a little tart so if you need it sweeter add a bit of stevia or agave nectar to sweeten.

Blend and drink.  It's good!  What food out of a box, can, or carton can provide nutrients and enzymes like those in God's whole foods? NOTHING!  Try it.  You will begin to feel so much better.  If you suffer from low energy levels or cravings for food, your body is starving.  It's calling out for you to feed it real foods.





To your health..... naturally!

Stephanie



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Laptop Lunches: Think Bento



I love my laptop lunch box systems for my children.  Even though school lunches are coming to an end there are still the day trips to the beach or a park where a laptop lunch is useful. 

Another useful resource can be found midway in this blog.   You will find a printable lunch "item" sheet for Packing A Healthy Lunch.  I love how it is laid out in columns which allows me to plan my grocery shopping list and get ideas for items I may have forgotten about when packing a lunch. 

To your health .... Naturally!

Stephanie

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Nutrition For Our Children

As parents, many of us have lost the art of feeding our children.  I have the privilege of working in my children's classrooms during lunchtime.  Inevitably I leave them grieving for the future health of many of the children.  I remember one occasion in particular.

I was working in my daughter's 2nd grade classroom.  One particular boy's lunch really stood out and has stayed in my mind almost 9 mos later.  If you look at this child you can see he is unwell.  He is thin, short in stature, pale complected and possessed an obsessive behavior pattern.  Why would this lunch stand out you ask?  Because it wasn't food.  It was highly processed and *white*. 

There are 825 calories in this "lunch".  There are 30 grams of sugar - that's 7.5 teaspoons full of sugar (or 2 1/3 TBS)!

The thing that is most troubling about this is that this food is dead.  There are no enzymes, vitamins or minerals.  The body cannot use this.  The brain is starving for good fats.  Cell regeneration requires good fats, proteins, vitamins and minerals.  Without them the cells DNA will mutate and disease sets in.  Whether you see it in your child now or not.  It is inevitable.  Tooth decay, allergies, hyperactivity and more.  They are all signs of a poorly nourished child.  In future blog entries I will begin to cover what things you should consider feeding your child. 

Here are the "nutritional" breakdowns of this child's lunch.


Ingredients


School Bagel and Cream Cheese Bars/Original-bagel-fuls Original (Water, Fine Whole Wheat Flour, Enriched Flour [Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Cream Cheese [Pasteurized Milk and Cream, Cheese Culture, Salt, Xanthan Gum, Carob Bean Gum, Guar Gum], Brown Sugar, Contains less than 2% of Each of the Following: Wheat Gluten, Sugar, Extract of Malted Barley and Corn, Yeast, Wheat Flour, Salt, Dimagnesium Phosphate, Degerminated Yellow Corn Flour, Dicalcium Phosphate, Calcium Carbonate, Soybean Oil, Calcium Sulfate, L-cysteine, Ascorbic Acid Added As A Dough Conditioner, Niacinamide, Sorbitan Monostearate, Zinc Oxide, Azodicarbonamide, Calcium Iodate, Ammonium Sulfate, Thiamine Mononitrate, Riboflavin, Pyridoxine Hydrochloride, Enzymes, Calcium Peroxide.) Contains: Milk and Wheat Ingredients.
 
Nutrition Facts
Kraft Bagel-Fuls - Whole Grain W/Cream Cheese Servings: 1 filled bagel
Calories 180
Sodium 200 mg
Total Fat 6 g
Potassium 0 mg
Saturated 4 g
Total Carbs 26 g
Polyunsaturated 0 g
Dietary Fiber 3 g
Monounsaturated 0 g
Sugars 4 g
Trans 0 g
Protein 7 g
Cholesterol 15 mg
Vitamin A 0%
Calcium 10%
Vitamin C 0%
Iron 10%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily


Nutrition Facts
Little Debbie - Boston Creme Rolls Servings: 1 roll
Calories 270
Sodium 140 mg
Total Fat 12 g
Potassium 0 mg
Saturated 5 g
Total Carbs 40 g
Polyunsaturated 0 g
Dietary Fiber 0 g
Monounsaturated 0 g
Sugars 26 g
Trans 0 g
Protein 1 g
Cholesterol 15 mg
Vitamin A 0%   Calcium 0%
Vitamin C 0%     Iron 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.






Lay's - Classic Potato Chips Servings: 1 oz (28g / 15 chips) 
Calories 375
Sodium 450 mg
Total Fat 25 g
Potassium 825 mg
Saturated 3 g
Total Carbs 38 g
Polyunsaturated 11 g
Dietary Fiber 3 g
Monounsaturated 11 g
Sugars 0 g
Trans 0 g
Protein 5 g
Cholesterol 0 mg
Vitamin A 0% Calcium 0%
Vitamin C 25% Iron 5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily

This is a sample of my children's lunches.  I use the Laptop Lunchbox system.  My children's lunches consisted of fresh strawberries and blueberries, trail mix (cashews, peanuts, almonds, raisins and M&M's), cheese stick / cubes, pretzels and home made gluten free applesauce spice bread.  There are proteins, enzymes, whole grains, and good fats in these lunches. 

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Welcome to my New Blog

I have decided it was time to leave my blog about thyroid cancer behind and begin to focus on the bigger picture of health. I am now 10 years past my diagnosis and have a wonderful doctor to help me on my journey. My markers are normal and life is good. So it's time to move on.



There are many times I have contemplated topics regarding what it means to live a holistic life but never felt it belonged on My Journey Through Thyroid Cancer blog. So here we are with a new place to discuss the things that matter in life when trying to stay healthy. My topics will include things like healthy food, detoxification, healthy home tips and how to care for your children or anything else that strikes my fancy.


I hope you enjoy it and learn a lot on you journey to stay well.


Stephanie

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