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Nutritional Concepts Mid-Week Brief
July 31, 2013
Dear Valued Subscriber,

 

If you have not taken advantage of our July sale, today is the last day to order. August sale items are listed and can be purchased today as well.

 

Have a happy, healthy day. Bonnie and Steve Minsky
Get a Head Start on Back to School and Fall Wellness!
Sleep Patterns

Lack of sleep at any age can lead to problems with attention and memory, affect impulse control and mood regulation, and lead to anxiety and even depression. In children, the effects are even more pronounced.

  • Adults should get at least 7 hours per night.
  • Children ages 6-18 require 9 hours of sleep.
  • College students optimally should get 7 or 8 hours as well. However, this is usually a pipe dream.

Steve: For more details, you can access our Sleep Well Action Plan. NCI Well Connect subscribers can learn about the newest sleep research for you or your family here.

 

Dietary Choices 

Whether you are in elementary school, college, or a working adult, healthy morning calories are crucial. That means skipping breakfast is not an option, especially in children, where numerous studies have shown that skipping breakfast adversely affects cognitive function. 

 

Additionally, what you choose for breakfast can set you up for an optimal day, or an average day. We recommend one lean protein serving, one fruit AND vegetable serving, and healthy fat serving. If you find this to be too much food for breakfast, then eliminate that fat serving. Water, tea, and coffee are recommended sans the added caloric sweeteners and dairy.

 

Bonnie: For details, our School-Age Child, Optimized Action Plan or The New American Breakfast are available here. NCI Well Connect subscribers can access a special college insert here.

 

Supplement Your Immunity

Setting yourself and your family up for a healthy fall and winter is the difference between dreaded sick days and breezing by everyone else who is slowed by the "infection du jour". 

 

In addition to proper hand-washing etiquette and keeping your fingers away from your face, keeping your intestinal flora happy is the key to a strong immune system.

 

Even gastroenterologists will now tell you that supplementing with probiotics is a good idea, because balancing the good and bad bugs is crucial to immunity. Any deviation that creates dysbiosis, an overgrowth of bad bugs, can make you susceptible to infection.

 

The second most important supplement to positively affect immunity, and whose success has been repeated in numerous trials, is Vitamin D3. Dosage is dependent upon your vitamin D3 level. Vitamin D stores are usually highest in August and wane thereafter, especially without adequate sun exposure or supplementation. While everyone's needs are different, we suggest a minimum of 1000IU D3 daily throughout fall and winter from young child to adult. Babies require only 400IU unless clinically deficient.

 

Steve: You can purchase our Cold & Flu Support Action Plan for more ideas. A list of our other immune support suggestions can be accessed by NCI Well Connect subscribers here.

 

Mind/Body
Mindfulness, a mental training that develops sustained attention that can change the ways people think, act and feel, reduce symptoms of stress and depression among school children, in a new study from British Journal of Psychiatry. Of 12 and 16 year-old schoolchildren, those who participated in the mindfulness program reported fewer depressive symptoms, lower stress and greater well being than the young people in the control group.
 
Practicing yoga may improve the overall psychosocial well being of teens and lower their anxiety. High school students who participated in a Kripalu-based yoga program for a semester showed significantly improved total mood disturbance and tension/anxiety scores than students in regular physical education classes. Kripalu yoga concentrates on breathing exercises and deep relaxation, meditation, and physical postures designed to develop strength and flexibility.

 

Government Funded Study Confirms Concern Over Artificial Sweeteners.
Consumption of noncaloric, artificially sweetened beverages (ASBs) is associated with an increased risk for disease variety of chronic diseases, according to Susan E. Swithers, PhD, a professor of behavioral neuroscience at Purdue University.
 
According to the Trends in Endocrinology & Metabolism piece, in the trials reviewed, Dr. Swithers found an elevated risk for weight gain and obesity, metabolic syndrome, type 2 diabetes, coronary heart disease, and hypertension in those who consumed ASBs. No decreased risk for weight gain or increased body fat percentage was associated with ASB intake. Studies that separately assessed risk among those who were not overweight or obese found that the risks of becoming overweight or obese, developing type 2 diabetes, and experiencing vascular events were increased in those consuming ASB's.


Dr. Swither's research was supported by the National Institutes of Health.