It is all about YOUR NUTRITION that goes into your body
YOUR body changes in posture and gait-your walking pattern are
common with aging. Also, changes in the skin and hair are
YOUR skeleton provides support and structure to the body. YOU
need to know what to do to take care of this support system.
muscles provide the force and strength to move the body.
Coordination is directed by the brain but is affected by changes
in the muscles and joints. Changes in the muscles, joints, and
bones affect the posture and walk, and lead to weakness and
YOU will loose bone mass and or density as YOU age, especially
women after menopause. YOUR bones lose calcium and other
Even YOUR foot arches may become less pronounced,
contributing to a slight loss of height.
The long bones of YOUR arms and legs are more brittle because
of mineral loss, but they do not change length.
The joints become stiffer and less flexible. Fluid in the joints may
decrease. The cartilage may begin to rub together and wear
away. Minerals may deposit in and around some joint such as
Hip and knew joints may begin to lose cartilage and the fingers
and bones may thicken.
Lean body mass decreases. This decrease is partly cased by a
loss of muscle tissue and atrophy sets in.
The speed and amount of muscle changes seem to be caused by
genes. Muscle changes often begins in the 20 s in men and in
the 40 s in women.
Muscles fibers shrink, muscle tissue is replaced more slowly.
Lost muscle tissue may be replaced with a tough fibrous tissue.
Most noticeable in the hands, which may look thin and bony.
YOU may not notice YOUR inside body, muscles, and joints are
Starting to change in your 40 s as a woman – but BEWARE those
are changing and you need to be proactive and not wait until
something happens to YOUR body and become reactive.
- Muscle loss can affect your energy level
- Muscles play a role in your body movement, balance and
- Invest in your muscles NOW before something happens.
- YOUR diet is directly linked to YOUR muscle health.
- Eat to build up muscle loss – NUTRITION
- NOURISH your body – start today
My body was out of alignment for along time-had to have both
hips replace but have been working to rebuild
I fix chicken feet broth to help build my collagen back into my
muscles and joints.
Buy chicken feet at farmer’s market and cook in slow cooker for
about 20 hours with a couple table Bragg’s apple cider vinegar.
Put into zip lock bags in the freezer and drink one cup a week.
It makes your body feel so wonderful and your face will be smooth
and show no wrinkles – even at almost 75 years of age I have no
Are you feeding your organs healthy enough to age healthy and
Are you feeding them enough nutrients?
Organ meats are wonderfully nutrition for YOUR body. I buy
Fresh chicken livers to eat frequently, along with calf liver,
healthy chicken hearts are wonderful and very nutritious for
ONLY BUY GRASSFED ANIMAL ORGANS. Never buy organ
meats from confined animals.
I have fixed ORGANIC CHIKEN FEET BROTH FOR 20 YEARS
NOW – AND MY SKIN IS IN wonderful condition for my age.
Dr. Weston A. Price was a Cleveland dentist who traveled all over
the world studying dietary practices of healthy people from
Dr. Price found that nearly every culture placed a high value on
consuming animals in their entirety, making use of the organs,
blood, bones, and everything else, a far cry from western culinary
snobbery, which pretty much limits animal foods to muscle tissue
and nothing else.
Organ meat is a nutritional powerhouse, loaded with vitamins,
minerals, amino acids and other compounds vital to your health.
Liver in particular is packed with nutrients, which is why predatory
animals eat it first and why it has been so highly prized throughout
Dr. Price, who studied this extensively, found that native cultures
who maintained traditional diets-whole foods from plants and
animals-had excellent teeth and were free of chronic diseases
plaguing society today. They experienced very little cancer, heart
disease, diabetes, mental illness or even birth defects. Maybe, it
would be best to start eating animal organ meats.
I buy mine at local farmer’s markets. There are usually organic
animal farmer’s at every local farmer’s market.
There are several cook books that give wonderful recipes for
Organic animal organs:
The Whole Beat: Nose to Tail Eating by Fergus Henderson
Chef Chris Cosentino’s website – Offal Good
Liver is known to be one of the most concentrated sources of
vitamin A of any foods. Also, Vitamin D and B12, along with
copper, potassium, magnesium, phosphorous, manganese
and iron. As you can see each bite can almost give your daily
dosage of all things necessary for your organs and nutritious life.
Kidney high in vitamin B12, selenium, iron and copper and other very good nutrients.
Heart is very concentrated source of super nutrient Coenzyme Q10
Try incorporating organ meat into your diet at least twice a week.
Make sure it is organic, grass-fed and your nutrition level will go
up to super nutrition level when these items are added. Go and
get some good recipes for you and your family to use.
Put chicken livers chopped up into homemade chicken soup, put
beef liver chopped up into beef stew or beef soup. Your children
and family will never know how nutritious theirfood has become
and the whole family will be healthier and happier when they are
eating organic, grass-fed organ meat.
Be creative, be innovative, so your family can be at their highest
level to ward off disease and age healthy
Enjoy something that has been consumed for millions of years
and now YOU are being told it is not good for you.
IT IS GOOD FOR YOU and HIGHLY NUTRITIOUS FOR YOUR
YOU are UNIQUE so we all need different amount of nutrients
I need a lot of protein – any kind of protein- I drink a good protein drink with low carbs but high protein which works for me.
YOU need to have certain “high-grade fuel” for YOU to Expect high functioning.
ARE YOU “HIGH FUNCTIONING”?
DO YOU WANT TO “HIGH FUNCTION”?
Then you have to KNOW what YOUR body needs and use that for YOUR daily dose of nutrients as much as you can.
YOU will need what is called “macronutrients” because they are the essentials for your body to stay healthy and perform optimally.
The main function is to PROVIDE ENERGY
Body’s main energy source and the brain’s only source of fuel and
The best sources of carbs are whole grains and foods made from those grains-whole-wheat bread, bulgur, barley, oatmeal, brown rice, and cornmeal. Limit your intake of sugar and refined grains like white pasta, white rice, and white breads.
The main function is to build and repair tissue
Another source of energy for the body. Protein consists of amino acids that act as the body’s main building blocks for tissues, such as muscle, skin, bone, and hair. Productions of enzymes which is the catalysts that keep all body processes running smoothly, hormones and antibodies.
The best protein sources are lean meats, poultry, and seafood, beans and peas, nuts and seeds, eggs, and they say soy products but I stay away from soy products as much as possible.
The main function is to provide backup energy
For energy when carbohydrates are not available and for insulation to help your body absorb fat-soluble vitamins, and protect your organs.
Fats come in both liquid and solid forms: olive oil, nuts, seeds, and avocados, fatty fish rich in omega-3 fatty acids. Limit foods in unhealthy saturated fats (red meat, cheese, butter, and ice cream).
I use a lot of ORGANIC coconut oil –I get it from “THE POWER HOUR” – a radio show out of Missouri with host Joyce Riley-she only has ORGANIC and healthy products. I put it in my coffee- about 1 tablespoon. There has been some research that says it also helps with dementia.
Vitamins and minerals
The main function is to maintain optimal health.
These are for numerous physiological functions that help you survive and for normal growth and development, each one plays a unique role in helping to maintain optimal health.
Vitamin D is for healthy bones
Vitamin Bs support the nervous system
Fruits and vegetables, dairy products, lean protein sources. I would suggest YOU doing research on “dairy” and how some dairy products now have “growth hormones” which are not good for YOUR body,
I also use a water distiller at home – so I take additional minerals to make sure my body has enough minerals.
The main function enables vital bodily functions.
Most important essential nutrient. Involved in many of your body’s vital functions, and it distributes other essential nutrients to your cells.
Women should have 91 ounces of water a day.
Keeping YOUR body pH balanced on a daily basis is easy:
- Start your day with a warm lemon water.
- Eat more raw foods-leafy greens
- Exercise and managing YOUR stress
I use the pH strips to check how I am doing – saliva closely
parallels the blood when it comes to pH – the blood is what we
want to be pH neutral.
What happens to your body when pH neutral is that it helps
people keep disease away –
I have known older family members that raised gardens and
chickens and cows. Because they ate mostly what they raised
they lived to be in their late 80s and 90s without any major health
Grow some dark greens in a container if you do not have garden
Over acidity has been linked to formation of cancer, heart disease,
diabetes, and osteoporosis.
For the last 15 years – I have bought organic chicken feet at the
local farmer’s markets and it is filled with collagen that even at 75
my skin – from toes to top of head are smooth and wrinkle free.
Cooking instructions for chicken feet broth:
Dump 5 lbs. chicken feet in crock pot
Pour in a couple table spoons of Bragg’s Apple Cider Vinegar
Cook for about 10-15 hours.
Let cool, fill canning jars – or can put in freezer bags. Individual
portions so can have 1 portion a week. Can put roasted chicken
in and vegetables if like chicken soup. I just drink a cup of broth
once a week.
Also, once a week I juice chard and put turmeric into the juice.
So that the turmeric spreads into your body – pour a little Bragg’s
Olive oil and grind some black pepper into the juice. I keep that
juice in a hermetic covered glass jar in refrig and it lasts from
Sunday through Thursday.
Keeping disease away should be everyone’s goal for their
aging healthy and happy. My goal has been to stay healthy so
my children’s last weeks with me would not be in hospital but be
the active person I am.
Some people actually have too alkaline body naturally – and get
calcium deposits. Lactic acid helps neutralize this buildup and
helps bring the body back to pH balance. My uncle has
calcium deposits and passed in 1965 – when he was young he
was champion tennis player but his body calcified and was
never able to work and did not know Lactic acid would have
helped his disease.
All of the following can affect the pH levels in blood:
Having high acid diets are associated with gout and kidneys
Test your urine with the strips – but once you are on track with a
good alkaline diet and drinking good clean water you know that
your body is close to neutral 6.8 – 7.5. I do not believe that a
person can keep at the exact neutral of 7.2.
The book that really started me on the alkaline diet was
Dr. Baroody’s Alkaline or Die book – has all the numbers for all
Foods that you will be eating and helps in a wonderful way.
Dr. Axe has some wonderful information on electrolytes:
The major electrolytes found within the body include calcium, magnesium, potassium, sodium, phosphate and chloride. Because these crucial nutrients help stimulate nerves throughout the body and balance fluid levels, an electrolyte imbalance can cause a variety of serious negative symptoms, including some that are potentially deadly.
You obtain electrolytes through eating different foods and drinking certain fluids, while you lose them partially through exercise, sweating, going to the bathroom and urinating. This is why a poor diet, too little or too much exercise, and being sick are some possible causes for an electrolyte imbalance.
Some of the major roles that electrolytes have within the body include:
- Calcium: helping with muscle contractions, nerve signaling, blood clotting, cell division, and forming/maintaining bones and teeth
- Potassium: helping keep blood pressure levels stable, regulating heart contractions, helping with muscle functions
- Magnesium: needed for muscle contractions, proper heart rhythms, nerve functioning, bone-building and strength, reducing anxiety, digestion, and keeping a stable protein-fluid balance
- Sodium: helps maintain fluid balance, needed for muscle contractions, and helps with nerve signaling
- Chloride: maintains fluid balance
hese are some of the key practices I turn to when I need a reminder (or two) on how to lift my spirits and bring more joy to my journey. Try them out if they sound like a fit for you.
1) Turn the Page
Each day is a gift and a chance to start fresh. If yesterday was heavy, give yourself permission to turn the page. Start today with a new intention, one that will prompt you to focus on the landscape before you. When we give ourselves the gift of new perspective, hidden gems have a way of appearing and reminding us of the joy that lives within us.
2) Fuel Your Machine Properly
Your body is your most valuable asset — treat it well. Much like we wouldn’t put soap in the gas tank of our car, we shouldn’t be consuming food that is overly processed and filled with chemicals and junk. We humans are meant to be eating whole foods that are alive, instead of the packaged junk and processed food we are constantly inundated with. When we take control and feed our bodies with nutritious food and clean water, it makes a world of difference in how we feel. When we feel good in our bodies, it is so much easier to maintain a bright disposition.
3) Get Enough Sleep
Sleep deprivation is dreadful. It wasn’t until I became a mother that I realized what a precious commodity a good night’s sleep truly is. Getting enough pillow time has a way of making us feel more human. Sleep is such an amazing gift to recharge and start to see things with fresh eyes. According to sleepfoundation.org, “sleep is a vital indicator of overall health and well-being.” Click here to check out their downloadable recommended sleep times chart.
4) Get into the Driver’s Seat
When life feels dull or uninspiring, it’s the perfect time to remind ourselves that we can get back into the driver’s seat of our lives. Sometimes we need the reminder that we are in ultimate control of how we choose to react to experiences before us and how we move forward. Sure sometimes the steps may take time — that is okay. There is something really empowering in remembering that we are in the driver’s seat of our life, and if we want to feel more joy, we can start moving towards that happier destination at our own pace.
5) Limit Your Screen Time
How much time do you needlessly waste on social media, in front of your TV or on your computer? More importantly, how much of your life force is dimmed while you sit there? I always find that the more time I spend being inundated by sensory overload or looking at other people’s highlight reels, the harder it is for me to switch gears and get back into being present in my own life. When I am feeling low in energy or feel like I am not measuring up, I come to this reminder and look at where I can immediately begin limiting the amount of screen time I am getting. Having a break for some fresh air and leaving the phone behind is liberating — it is a boost that can often be felt on a physical level.
6) Check in With Your Trusted Peeps
We are social beings and are meant to be connecting with others. The special people in our lives who want to see us shine bright, are the ones we can go to when we need a little lift. There is nothing like a good belly laugh with a friend or a warm embrace to brighten our mood. Receiving the gift of being really seen, or seeing someone else for who they are, has a way of making us come alive.
7) Back to Basics
If life feels complicated and heavy, see what changes when you put your attention on the simplest things. When I feel overwhelmed with too much to do, I love to lace up my shoes and get outside for a run. There is something about nature and fresh air that melts my stress away. When things get stressful to the point of feeling it in our bodies, I believe it is a strong indicator we need to simplify. Getting back to basics can include things like: getting outside, having real conversations with real people, enjoying a meal with a loved one or doing an activity you know brings you joy. The basic things in life always seem to be right under our nose, it is just a matter of putting our focus there.
8) Spiritual Practice
Sometimes life deals things that are hard to wrap our minds around and life can quickly feel disheartening and unfair. Having faith in a higher power, in a way that is meaningful and true for you, has a way of bringing a sense of peace and acceptance throughout life. Having a spiritual practice we can turn to can become an anchor and a powerful way to reignite our light from within.
9) Time Management
If life feels like it is out of control and you can’t keep up, see what happens when you implement time management strategies. There are many digital time management systems out there that can help. Set event reminders on your phone and computer. Set an alarm as a reminder to leave early. Start your day by writing a list of what you intend to accomplish, and put time parameters around each task. Sometimes we need to let go of things that aren’t important and prioritize what is. Having some control over our time management sets us up to feel like we are right where we are meant to be — and that is empowering.
10) Dream Big
Keeping our deepest desires and dreams alive is the very fuel that keeps our spirits bright. Give yourself the gift of having goals and dreams, and don’t allow fear to have a say in how big your dreams may be. When we give ourselves the gift of thinking about our dreams and sharing them with others, it is an automatic way to brighten our spirits.
11) Gratitude Practice
When we put our attention on all of the things we are grateful for, we get to experience a boost that can be felt on a very deep level. A gratitude practice can look like whatever you want. It could be counting your blessings at the start of the day, throughout the day or as a way to end the day. Perhaps you will choose all of the above. Like everything in life, when we put our own personal spin on things, it has a way of becoming meaningful and more powerful. What about you, what are you grateful for today?
I have always tried thinking positively = Dr. Norman Vincent Peale’s book was one of the main books in my home growing up – and I have always found it is better for me to think positive than negative – even through the dark times in my life-which most people have dark times or negative times but read the research below and you will find that now more than ever it is important to be positive instead of negative.
Here’s heartwarming news: People with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years than those with a more negative outlook.
That’s the finding from Johns Hopkins expert Lisa R. Yanek, M.P.H., and her colleagues. The finding held even in people with family history who had the most risk factors for coronary artery disease, and positive people from the general population were 13 percent less likely than their negative counterparts to have a heart attack or other coronary event.
Yanek and her team determined “positive” versus “negative” outlook using a survey tool that assesses a person’s cheerfulness, energy level, anxiety levels and satisfaction with health and overall life. But you don’t need a survey to assess your own positivity, says Yanek. “I think people tend to know how they are.”
Hope and Your Heart
The mechanism for the connection between health and positivity remains murky, but researchers suspect that people who are more positive may be better protected against the inflammatory damage of stress. Another possibility is that hope and positivity help people make better health and life decisions and focus more on long-term goals. Studies also find that negative emotions can weaken immune response.
What is clear, however, is that there is definitely a strong link between “positivity” and health. Additional studies have found that a positive attitude improves outcomes and life satisfaction across a spectrum of conditions—including traumatic brain injury, stroke and brain tumors.
Can You Boost Your Bright Side?
Although a positive personality is something we’re born with and not something we can inherently change, Yanek says, there are steps you can take to improve your outlook and reduce your risk of cardiovascular disease.
Simply smile more.
A University of Kansas study found that smiling—even fake smiling—reduces heart rate and blood pressure during stressful situations. So try a few minutes of YouTube humor therapy when you’re stomping your feet waiting in line or fuming over a work or family situation. It’s difficult not to smile while watching a favorite funny video.
Instead of stressing about a traffic jam, for instance, appreciate the fact that you can afford a car and get to spend a few extra minutes listening to music or the news, accepting that there is absolutely nothing you can do about the traffic.
Resiliency is the ability to adapt to stressful and/or negative situations and losses. Experts recommend these key ways to build yours:
- Maintain good relationships with family and friends.
- Accept that change is a part of life.
- Take action on problems rather than just hoping they disappear or waiting for them to resolve themselves.