podcast of Jan 12 here
also the final in the minerals series
New Year Revolution!
right now you may be fervently immersed in your NYR – losing the Christmas weight, getting fitter, eating better, learning a new skill, learning to meditate, signing up to a mindfulness class, being more present for your children, what ever your choice has been this year…..
or you didn’t even start, and now you are beating yourself up over it. Or you didn’t make any, because, you know …..
so many of us set ourselves up to fail – yes, you are not alone in that! I have made more resolutions that I care to either count or recount!!
As well, it could be useful to figure out who you are making these resolutions for, is it actually you? Or is it someone in your life, or society in general?
how about this?
why not start a quiet revolution within yourself? And do start very quietly – don’t tell anyone except yourself, and start with a small thing, like getting up a half hour earlier than usual to meditate – as you may recall meditating is really simple! Sit somewhere you will be undisturbed, be warm, comfortably seated, close your eyes, and start paying attention to your breath in & out of your body….that’s it! If you start to go off on a tangent, just gently remind yourself of where you are, and come back to your breath.
But – it of course takes practise – so don’t give up after a week of failing to turn your monkey mind off – you will reach the state of stillness at some stage – even if it lasts just 10 seconds! You will then know what it feels like, and can easily go looking for it again.
How about upping your water intake? An extra 1-2 glasses a day will make a world of difference – to your skin, your digestion, your very brain!
Want to walk some or some more? Start small, walk around the block in your lunch hour, slowly increase the distance – before you know it, you’ll be getting ready for a marathon!
Want to go to yoga, but you feel waaaaay too unco? There are literally thousands of yoga vids on youtube, why not start there?
Want to eat better, but you are seriously confused as to where to start?
Eat a green leafy salad every day, or even every 2nd day for 2- 3 weeks, see how you feel after that.
Or eat carrots as a snack, they are new & sweet & delicious right now. Eat a wrap instead of a sandwich for lunch, try some fermented foods, try a new way of cooking your whatever! surprise and delight yourself with your food!
How about just being nicer to yourself? Please. you are a work in progress after all – you probably won’t get to where you want to be in a flash – so why not have some fun getting there? Yes, that thing I keep on talking about – the little things we so readily dismiss as not being a big happy – when what we could do is focus on those little happys, and lo! They become a big happy!
what I’m getting at here is little steps will in time be a big goal, and you will pretty much be sneaking up on your self!
and if you get sidetracked, no one but you will know
Last part of the Minerals series:
symbol Fe atomic number 26 – it is the most common element on earth
more human health problems worldwide are caused by iron deficiency than by lack of any other nutrient.But! excessive iron stores are also responsible for a large burden of illness worldwide – this is known as Haemochromatosis
Iron is used in the transport of oxygen around the body – that is the function of haemoglobin.
It is also used by our DNA & RNA.
Vitamins A and C work synergistically with Iron, ensuring better absorption
Copper & Zinc are necessary for absorption as well
and Calcium can interfere, so if you are supplementing iron, separate intake by 2 hours –
RDA s range from 1/3 mg for infants to 27 mg for pregnant
Infants 0-6 months 0.27
Infants 7-12 months 11 11
Children 1-3 years 7 7
Children 4-8 years 10 10
Children 9-13 years 8 8
Adolescents 14-18 years 11 15
Adults 19-50 years 8 18
Adults 51 years and older 8 8
Pregnancy all ages – 27
Breast-feeding 18 years and younger – 10
Breast-feeding 19 years and older – 9
of course we all know about animal protein as a source of Fe, but one can get enough iron through both vegetarian and vegan diets
Leafy greens are great sources – as are pulses – and Soybeans
Cumin, Turmeric & Chili are all good sources, so – how about dhal?
No 42 on the periodic table, and looks like lead – its name comes from ancient Greece, and means lead – which it was often confused for
a component in several enzymes – those involved in alcohol detoxification, uric acid formation & sulphur metabolism.
a sulphite sensitivity may be due to a Molybdenum deficiency – as it is necessary for sulphur metabolism, being a component of the enzyme sulphite oxidase.
It has shown possibilty as a cancer preventative, specifically oesophageal cancer.
and cavity prevention
there are no rda levels, however there is a safe & adequate range :
infants 15-30 mcg
6-12 mo 20-40
1-3 yr 25-50
4-6 yr 30-75
7 – 10 yr 50-150
11+ yr 75 – 250
it is readily absorbed, and excess is shed in the urine, although of course it is possible to over- do it – you would need to take a lot however
Molybdenum content of foods is entirely dependant upon the soils in which they are grown, some New Zealand Soils are deficient,
so good to eat some imported whole foods
Legumes and whole grains are the richest source:
Lentils 155 mg
Split Peas 130 mg
Cauliflower 120 mg
Green peas 110 mg
Brewer’s Yeast 109
Wheat Germ & Spinach 100 mg
Brown Rice 75 mg
you will see that it actually is very easy to get enough Mb, you need micrograms, not milligrams
P, number 15 on the table of elements,it is never found as a free element, like Sodium & Potassium it is highly reactive and is either red or white
pretty much impossible to be severely deficient, as it is found in many foods. It is possible however to get too much, as it is present in high quantities in cola drinks and many food additives
P is the second most required mineral next to Ca – Phosphorus is an essential structural component of cell membranes -every cell in your body has a phospholipid bi-layer. It is essential for nucleic acids and is also involved in bone mineralization, this includes teeth, energy production, cell signaling through phosphorylation reactions, and regulation of acid-base homeostasis.
The parathyroid hormone acts to move the body’s Calcium content up & down, high levels of Phorphorus in the blood signals the reactions to move Ca levels up – this is achieved by decreasing Ca output in the urine, and pulling it out of bones & teeth – so if there is too much P going in, the PTH will be over-utilised by the body, which long term can cause weakened teeth & bones.
ATP Adenosine Triphosphate is the energy carrying molecule in our Mitochondria – the cells’ powerhouse. Tri phosphate means the molecule carries 3 Phosphorus atoms.