Gluten Warrior

Day 4 Other minerals
We didn’t list all the minerals you need daily in the Tracker because there are so many! But that doesn’t mean they aren’t important.
Let’s meet some other superstar minerals we need each day!
COPPER
Your body uses copper to make energy and connective tissues. It also supports your immune system, and you need it for brain development. (We think Einstein had just the right amount of copper in his diet.) And you have to be cognizant of balance as taking too much zinc can offset Cu, as can others get out of whack. Look it up to get the scope and the scoop, and stay in balance. there are consequences…
🛒 Good sources: Nuts and seeds, shellfish, whole grains, potatoes, mushrooms, and tofu.
IRON
If you’ve ever been slightly anemic, you’ve probably felt how significant iron is to your energy levels. Your body uses iron to make proteins that carry oxygen from your lungs to your muscles and all parts of your body. It also requires iron for growth and development.
🛒 Good sources: Lean meat, seafood, poultry, white beans, lentils, spinach, kidney beans, peas, and nuts.
PHOSPHORUS
This mineral helps your body make energy and perform vital processes like keeping your blood pH within a normal range. It’s also a key element in your bones, teeth, and cell membranes.
🛒 Good sources: Dairy, whole grains, fish, poultry, eggs, nuts and seeds, legumes, and most veggies.
POTASSIUM
Your body needs potassium for almost everything it does, including muscle contraction and heart and kidney function. Getting too little potassium can increase blood pressure, deplete calcium in your bones, and increase your risk of kidney stones.
🛒 Good sources: Most fruits and veggies, lentils, soybeans, nuts, milk, yogurt, and poultry.
ZINC
Zinc is a good friend to your immune system, helping it fight bad bacteria and viruses. It also supports wound healing and is used to make DNA and proteins in your body.
🛒 Good sources:Oysters, seafood, poultry, meat, beans, nuts, seeds, and dairy.
SODIUM
You’ve probably heard that too much sodium can lead to unhealthy blood pressure levels. That’s true. But it’s also an electrolyte that your body needs a small amount of to conduct nerve impulses, contract and relax muscles, and maintain a good balance of water and minerals. Sodium also plays a role in nutrient digestion.
🛒 Sources: Salt and pickled foods.
➡️ Did you learn anything new about these other minerals?
https://lpi.oregonstate.edu/mic/minerals/sodium

ABCs of Nutrition this week. Visit us for some great info and reasons to be more attentive to your bodily needs. It is truly a do it yourself project and new evidence and research is compelling to get us all off the dime and the couch and into our own kitchens to make it better. There is no substitute and our mission and goal is to help you create lifelong habits that will be key in having a long life-with quality and health. Simple, YES! Only if you are here. We are..let me know you want to know and I will get you connected. It is that easy. If you want a scope on why starting now and why things are working against us starting very early in our lives, read the chapter in Outlive by Attia on the Heart. But don’t wait to get in touch with us now, the first day of the rest of your life. Day 2 Post 2: VITAMIN D SPOTLIGHT ! 🔎
Did you know that about one out of four people have vitamin D blood levels that are too low for bone and overall health?! YIKES!
Vitamin D is a health powerhouse for your immune system, teeth, and bones, but it’s often hard to get enough of it because it IS NOT in a lot of foods.
🔥 Why vitamin D is VITAL
· Promotes healthy teeth and bones
· Essential to your immune system’s ability to fight off bad bacteria and viruses
· Needed for calcium absorption
· Supports your muscle movement
· Needed for nerve communication between brain and body
· May help prevent autoimmunity development in some autoimmune disorders
Do you know the signs of vitamin D deficiency?
· May be associated with an increased risk or severity of depression or anxiety.
· In adults, a disorder that causes soft bones, pain, and muscle weakness.
· In children, rickets, where the bones become soft, deformed, and painful.
What’s up with D2 vs D3?
There are two forms of D:
· D2, found in mushrooms and some plant sources
· D3, found in fatty fish like trout and salmon. The skin can synthesize D3 from the sun.
Most supplements and fortified foods now use D3. Why? Because, while both forms increase vitamin D in your blood, research suggests D3 may raise it higher and for longer than D2.
🛒Sources of vitamin D
Egg yolks 🥚
Salmon 🐟
Sardines 🥢
Trout 🐟
Tuna 🐟
Fortified milks (eg, dairy, almond, oat, soy)
Mushrooms (D2 only) 🍄 (don’t eat ones that look like this one! (Ha!)🥛
Sunlight 🌞
📝TIPS
· If you’re over 50 or have darker skin, prioritize vitamin D even more. As you age, your skin’s ability to make vitamin D when exposed to sunlight declines. And the darker your skin, the less vitamin D you make from sunlight exposure.
· Make it absorbable. It’s a fat-soluble vitamin so you need to consume it with a food or meal that has some fat. This is easy since most of the sources have fat in them.
· Breastfed babies need vitamin D supplementation: Breast milk alone does not provide infants with enough vitamin D. The NIH recommends they receive a supplement of 10 mcg (400 IU) of vitamin D each day.
➡️ What is your favorite vitamin D food and how you do like to eat it? Please share in the comments below!! Send on in your photos ! Share, share, share!
I love eggs, mushrooms, milk, tuna and grilled salmon 😋.
Again, if you would like more information, check out these excellent resources!
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/#h7
Holick MF. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr. 2004 Mar;79(3):362-71. PMID: 14985208.
Higdon, J. Vitamin D. Linus Pauling Institute, Oregon State University. 2000. (Reviewed by Gombart, AF in 2014) (Autoimmune Diseases)
Higdon, J. Vitamin D. Linus Pauling Institute, Oregon State University. 2000. (Reviewed by Gombart, AF in 2014)
https://pubmed.ncbi.nlm.nih.gov/28914205/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468237/

Join us in The ABCs of Nutrition Challenge this week, Ask me for the link—
It’s time to meet the brilliant B’s! They do amazing things for your body and mind.
You may know these 8 beauties by other names:
B1 – Thiamin
B2 – Riboflavin
B3 – Niacin
B5 – Pantothenic acid
B6 – Pyridoxine
B7 – Biotin
B9 – Folate or folic acid
B12 – Cobalamin
🔥 Do you know about all these B BENEFITS?
· Promote healthy brain function:The Bs are used in the creation of neurotransmitters, which are key for communication between your brain cells.
· Good for energy levels: Bs are involved in energy production at the cellular level, and they help convert food into energy.
· Support mental health and mood: Some studies suggest that B vitamins can help lift spirits and ease stress. It’s no wonder, as B vitamins play a role in the production of good-mood neurotransmitters, like serotonin.
· Promote healthy hair, skin, nails: B1 contributes to skin health, and you need biotin (B7) to produce keratin, a protein that makes up hair, skin, and nails.
· Aid in red blood cell production: B6, B9 (folate), and B12 are essential in the synthesis of new red blood cells and DNA.
· Support heart health: B6, B9 (folate), and B12 help regulate levels of homocysteine, which is linked to heart disease, stroke, and dementia risk.
B vitamin deficiency symptoms
· Fatigue, weakness, or a general lack of energy
· Numbness or tingling in hands and feet
· Slow reflexes and muscle weakness
· Difficulty with keeping balance
· Depression
· Dementia or confusion
🛒 Good ways to get your Bs
B6
Chicken, tofu, bananas, potatoes, watermelon, fish, legumes
B1
Fortified whole grains, meat, nuts, seeds, pork
B2
Eggs, organ meats, lean meats, dairy, fortified whole grains, clams, almonds
B3
Beef, poultry, fish, nuts, legumes, fortified whole grains
B7 – Biotin
Meat, fish, eggs, organ meats, nuts and seeds, sweet potatoes, spinach
B9 – Folate
Nuts, beans, peas, fruits (especially oranges), asparagus, dark green leafy veggies
B12
Fish, meat, poultry, eggs, dairy, clams, oysters
📝TIP
Several things can lead to a B vitamin deficiency, including:
· Unbalanced diet
· Excessive alcohol consumption
· Pregnancy
· Aging
· Malabsorption
· Digestive disturbances
· Vegan/vegetarian diet (unless you supplement with B12––the other Bs are available in veg/vegan foods)
Did anything about the Bs surprise you?
Do you feel like you’ve been getting enough of all of them?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885294/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885294/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3658370/
https://www.healthdirect.gov.au/vitamin-b-deficiency
https://pubmed.ncbi.nlm.nih.gov/27655070/

We were talking about longevity and its relationship to our new ABC Of Nutrition Challenge that begins Monday the 11th. There is a Pentathlon of Super Powers that are our tools to nourish our telomeres, our immune system, our growth, our lifelong health and wellness, from any stage of life. Allowing our lifespan and healthspan to be forever partners, and squaring off the curve at the end, after a wild dash of decades and a bazillion moments, mostly of light and joy, creativity, and satisfaction. What a journey…it can be What are those Pillars, the Super Powers of the Pentathlon?
Optimal nutrition supplementation
Adequate sleep–go to bed, get those hours or restful sleep
Move your diet toward healthy
Move your body, probably the most important one
Mental fitness, a serious consideration these days, more later

The hack may be that you can be adequate with three of these, but,
and, however, world class at the other two. And you get the most bang for your buck when moving your body every day, with intent. So join us Monday. Posts may even start Sunday, and go through Friday next. Ask me for an invite and I will send the Magic Word(s).

ABCs of Nutrition 5-Day Vitamin Challenge
Free Group
Group Description:
Welcome to our free 5-Day Vitamin Challenge group! Starting Monday, March 11th
In this Challenge, our goal will be to eat the foods that will give us the vitamins and minerals we need to stay healthy. Along the way, you’ll learn all about the benefits and food sources of these life-giving nutrients.
We will make it fun and do daily drawings––every time you comment or post recipes, you get entered to win our daily prizes!
Vitamin D is imperative for immune function, and lots more.
You need calcium and magnesium for bone health (+ much more).
You need vitamin A for your eye health and immune responses.
Vitamin C and E are antioxidants that help protect and repair every cell in your body. Many, many more are also at risk.
Yet most of us aren’t getting enough of these vital nutrients––and others––that our body cannot make.
So let’s do this vitamin voyage!
How to participate:
1. Fill out your Habit Tracker each day. You can save the Tracker image and check it off with an editing app, or you can print the PDF version from the Files tab and mark it by hand.
2. Post your Tracker in the comments section of our daily Check-In post each morning.
3. Participate in the discussion and share your own experiences, insights, and tips.
4. Win free prizes! Be entered into our daily raffles by posting your Tracker, commenting on our posts, and sharing your favorite foods and recipes with the group. The more you participate, the more chance you have of winning.
5. Have fun and invite a friend!
6. Ask me for the link, as this is a private group. If you are already in Wellness360-#GenH in Facebook your are in, if not ask to join.

Did you know large percentages of Americans simply aren’t getting enough of many essential
nutrients from their diet alone? For example:*
• 94.3% don’t get enough vitamin D
• 88.5% don’t get enough vitamin E
• 52.2% don’t get enough magnesium
• 44.1% don’t get enough calcium
In this Challenge, starting Monday March 11th, our goal will be to eat the foods that will give us the vitamins and minerals we
need to stay healthy. Along the way, you’ll learn all about the benefits and food sources of these life-giving nutrients.
We will make it fun and do daily drawings––every time you comment or post recipes, you get entered to win our daily prizes!
You need calcium and magnesium for bone health (+ much more).
You need vitamin A for your eye health and immune responses.
Vitamin C and E are antioxidants that help protect and repair every cell in your body.
Yet most of us aren’t getting enough of these vital nutrients––and others––that our body cannot make.
So let’s do this vitamin voyage together. Today is the first day of the rest of your life, don’t blow off your grace period. like this or message me for your invitation to this private group. Just Do It…

“The hardest thing to teach a student—and the hardest thing to believe consistently—is that there is nothing ‘out there’ to go and get. There is no part, no career, no opportunity for which you should be searching and scrounging and coveting. All of the preparation is within, and you keep yourself mentally and physically fit; you remain generous with yourself and others; you stay deeply in study about your craft. Whatever is yours will then arrive.”​
— Marian Seldes Amazing insight sent by Dan Henderson today. Thank you Dan!!!

OUT OF 100% OF THE WORLD’S PEOPLE, ONLY 8% CAN LIVE TO 65 YEARS OLD.
If you are over 65 years old, be content and grateful. Seize life, seize the moment. You didn’t leave this world before you turned 65, like 92% of people who have died because of health. Cherish every moment you have left!
Andy S. shared this today. It may have come from Vadim T., 4/9/23. It is the end of a long comparison of numbers. I am working with people in the wellness sphere who are interested in being a robust part of this 8% group. There are things like telomeres, sarcopenia, inflammation, APO B, Lp(a), ALT, and others, that we are interested in nudging. Of course, waiting until 65 to start on this means you will have much more to work on. The really wise person starts much earlier. And that suggests that a wise parent starts asap with their child, even before there is a child. We can only hope for everything. Why do we wait when so much is known. Every day is still a school day, however there are many lifehacks that our grandmothers practiced-we have ignored or forgotten. Why? Now it the time. Do you know what the really most important thing is that you can do, that almost everyone can do in one way or another? Move. There are beautiful trails behind my house on the north side of Mt Tom. There is a 30 minute one and a 3 hour one-little known too. Come for a walk or a hike. We can use each other for an excuse to move. I’ll bring some good chocolate, just in case. If that doesn’t work, have, at least, a conversation. Thought for the day: “If you don’t ask the right question, you can’t get the right answer.” Dr.Jeffrey Bland. So ask me, or, I can ask you…

Today is Day 7 of our Challenge, and the last day.
How do you feel? 🌟Remember that skin cell turnover takes 40–56 days, so keep going, you WILL see a difference. The important thing is you’ve started the best possible practices for creating glowing skin! ✨
💚We have LOVED hosting this group and are so excited for our next Wellness Challenge group in March, Protein Powerup! Message us for more information. 💬This will be a great topic for many bodily function topics, biology, biochemistry, immunity, prenatal, sarcopenia, sports success and recovery, and much more. Be our guest. Ask for an invitation, asap. Mouth watering recipes too.

Why Collagen?
So…how much do you know about collagen? You may have heard collagen loss leads to signs of aging such as sagging skin, lackluster hair, and wrinkles.
Annnd… it’s true! Collagen is vital for youthful-looking skin 🌸, plus you need it for strong muscles and tendons and to hold your body together by anchoring cells to each other.💪
However, your body’s ability to make collagen declines with age because you may not absorb nutrients as readily or process them as efficiently as when you were younger.😟
👐All of this is why we love supplementing with collagen and collagen-building nutrients.
Collagen-9™and Up and Glowing are the best collagen-boosting products we have seen. Here’s the scoop on them.
Collagen-9™
What sets this beauty booster apart from other collagens? It provides ALL 9 essential amino acids required for protein and collagen synthesis, 10 g of collagen, and a powerful combination of biotin and vitamin C to promote healthy skin, hair, nails, and joints.* We put Collagen-9 in our Life Shakes and have seen improvements in our skin, joints, and hair.
Up and Glowing Vanilla Latte Mix
Rise and shine with a collagen vanilla latte for energy and beauty. Designed to enhance your natural energy with green tea extract and your hair, skin, and nails with collagen, vitamin C, biotin, and hyaluronic acid.* These key ingredients support collagen synthesis and help protect against damage from free radicals.*
Check out this yummy collagen recipe! What are you going to add Collagen-9 to?
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.