Teri Gentes
  • HOME
    • Disclaimer
  • ABOUT
    • CONTACT
  • UPCOMING EVENTS
    • COACHING AND EVENTS >
      • COOKING WORKSHOPS
      • TRANSITIONING to HEALTHIER HABITS
      • WELLNESS WORKSHOPS
  • RECIPES
    • APPETIZERS >
      • Almond Date n Rosemary Appetizer
      • Black Bean Salsa Dip
      • Faux Tuna Bruschetta
      • Cauliflower Drumsticks - roasted!
      • Chunky Guacamole
      • Mediterranean Tapenade
      • Nori Rolls - Vegn Nut Pate filled
      • Raw Nut n Seed Sushi Rolls
      • Roasted Beet Hummus
      • Rosemary Hummus
      • Sassy Salsa
      • Spicy Roasted Beet n Cashew Creme Dip w/ Zataar
      • Spicy Sweet Potato Lentil Sunbutter Hummus
      • Spring Pea n Mint Hummus
      • Stuffed Mushroom Veggie Caps
    • BEVERAGES & COCKTAILS >
      • Almond Coconut Milk - non-dairy
      • Double Chocolate Spanish Coffee
      • Early Morning Alkaline Elixir
      • Golden Matcha n Mocha Latte
      • Iced Cafe Matcha-Cino
      • Maple-Nut Banana Shake
      • Margarita - The Watermelon Classic
      • The Best Sangria - Authenic
      • The Classic Martini
      • Vanilla n Caramel Malted Maca Latte
    • BREAKFASTS & BREADS >
      • Berry Berry Chia Bowl w/ Strawverry n Balsamic Compote
      • Buckwheat Pancakes w/ SunButter Maple Creme
      • Cashew Creme Parfait
      • Chia Parfait with Cherry Compote
      • Chocolate Chia Parfaits - Overnight
      • Cinnamon Kissed SunButter n Coconut Granola
      • Creamy Lemon Berry Parfait
      • Fully Loaded Apple Nachos
      • Muesli Mix - Multi-use rawesome yum
      • Nutty, Seedy, Grainy Bread
      • Pumpkin Power Muffins
      • Pumpkin Spiced Butter Parfait
      • Raspberry Rose Smoothie
      • Ris-oat-o (The best oatmeal you'll ever have!)
      • Savory Steel Cut Ris-oat-o Breakfast Bowl
      • ‘The Vegan Avocado McMuffin Breakfast
      • Triple Chocolate Bullet Proof Breakfast Cookies
    • SMOOTHIES >
      • Green Velvet Squash n Cinnamon Spice Smoothie
      • Evergreen Fig and SunButter smoothie
      • Kiwi Lime Pie Smoothie
      • Mint Pattie Smoothie Bowl
      • Multi Berry Smoothie Bowl
      • Pumpkin Pie Perfection - Smoothie
      • Raw Cacao Banana Butter Smoothie Bowl- vegan heaven!
      • Tart Green Apple Goodness
      • Red Velvet Chocolate Cream Smoothie
      • Super Power Pear Smoothie
    • SEXY SALADS >
      • Asian Toasted Sesame Spinach Salad
      • Curried Quinoa and Black Bean Salad
      • Chickpea Salad W/ Creamy Tahini Dressing
      • Fall Harvest Roasted Squash and Kale Salad
      • Crunchy Warm Walnut Quinoa Salad
      • Mango Chickpea Salad with Blackberry Vinaigrette
      • My Big Fab Greek Salad w/ Faux Feta
      • Salad Rolls w/ Spicy Sunbutter Sauce
      • Shades of the Rainbow Super Salad
      • Spring-Green Salad Dream
    • STEAMY SOUPS >
      • Butternut Squash Red Lentil Soup
      • Creamy Parsnip Broccoli Soup w/Thai Basil
      • Spicy Sweet Potato African StyleSoup
      • Thai Butternut Squash Soup
      • Creamy Spiced Carrot Soup
    • ENTREES - MAIN COURSES >
      • Better than Bought Pizza
      • Big Batch Chili - spicy, smoky and meatless
      • Grilled Tofu Cutlets Provence
      • Italian Vegan Meatballs
      • Latin Scramble
      • Maple n’ Pesto Wild Salmon Brulee
      • Marinated Asian Cutletts
      • Morrocan Carrot, Mint, Quinoa Pilaf
      • Mushroom Lentil Loaf and Burgers
      • Pad Thai Noodles with black bean pasta
      • Pad Thai w/ Curry Nut Sauce
      • Portobello Burgers
      • Quesdillas - vegan or veg
      • Quinoa Stuffed Red Peppers
      • Red Thai Coconut Chickpea Curry
      • Refried Black Beans-smoky n spicy
      • Roasted Cauliflower and Walnut Meat
      • Roasted Lentil Walnut Stuffed Portobello Mushrooms
      • Satay Tempeh
      • Smoky Black Bean Burgers
      • Smokey Walnut Meat Tacos
      • Spicy, Italian Stew
      • Taco Boats with Smoky Taco Meat
      • The Vegan Margherita Pizza - My way!
    • GRAINS >
      • Forbidden Black Rice
      • Quinoa Pilaf - Toasted & Nutty
    • VEGETABLES >
      • Butternut Squash Patties
      • Crispy Coconut Brussels Sprouts n Coconut, ginger sauce
      • Caramelized Roasted Vegetables
      • Cauliflower Roast with the best Dijon Dressing
      • Divine Smoky Roasted Cauliflower
      • Garlicky Kale Saute
      • Oven Roasted Potato Bites
      • Pan Sauteed Asparagus w/ garlic
      • Spicy, Sexy, BBQ'D Carrots
    • SNACKS, SIDES & MORE SAUCES >
      • Cashew Cacao Clusters
      • Coconut Crunch
      • Coconut Chipotle Kale Chips
      • Crispy Coconut Bacon Bits
      • Smoky Tempeh Bacon
      • Sweet n Spicy Maple Nuggets
    • SAUCES, SIDES, CHEESE >
      • Amazing Garlic Scape Pesto
      • Asian Ginger Sauce
      • Beautiful Basil Pesto
      • Chimichurri Sauce
      • Cashew Ricotta Cheese - creamy deliciousness
      • Cashew Cheddar Cheese
      • Cashew Parmesan
      • Roasted Red Pepper Sauce - all purpose perfection
      • Savory Cashew Creme
      • Savory Red Lentil Wraps
      • Smoky Miso n SunButter Sauce
      • Simple SunButter Satay Sauce
    • SINFREE SWEETS >
      • Apricot Orange Cashew Bars
      • Banana Butter Bites
      • Berry n Chocolate Oatmeal Cookies
      • Blueberry Cashew /Cheesecake w/ blueberry coulis
      • Brownie Bites with SunButter Swirl
      • Chocolate Breakfast Bark
      • Chocolate Orange Date Truffles - dairy-free decadence
      • Chocolate Super Cups with SunButter
      • Chocolate Truffles, walnut and whiskey
      • Chocolate Pots de Creme - Dark and Delicious
      • Coconut Caramel Sauce
      • Coconut Creme Mango Parfait
      • Coconut Whipped Creme
      • Crazy-Good for you Cookies
      • Frosty Pineapple Slush
      • Frozen Banana Blast wtih a super-food Booster
      • Hazelnut Crunch Truffles
      • Healthy, Heavenly Chocolate Chip Oatmeal Cookies
      • Love Bites - vegan turtles
      • Maple Walnut Ice Creme
      • Paleo, Keto, Vegan Pumpkin Muffins
      • Peppermint Cacao Crunch Power Balls
      • Pumpkin Cashew Cheesecake
      • Raspberry Cheesecake w/ Raspberry Orange Coulis
      • Pumpkin Spiced Sweet Potato Pie - vegan
      • Raw Cacao Brownies
      • Raw Vegan Cashew Crème Parfait
      • Sunbutter Pots de Creme au Chocolate
      • Super Stamina Power Balls
      • Sweet Potato Pumpkin Spiced Pie w/ whipped coconut creme
      • Super Hero Protein Balls or Bars
  • BLOG
  • HABIT HACKS
  • SPONSORS
  • VIDEOS
  • ARTICLES
  • STORE
  • FAVORITE RESOURCES coming soon
  • ROCKING RECIPES TO RELIEVE PAIN workshop 2020
  • DELISH IMMUNE BOOSTING CREATIONS
  • Newsletter
  • Coaching Packages
  • New Page

BABY BOOMERS - ARE YOU GETTING ENOUGH?

2/17/2020

0 Comments

 
Picture
Is your body 'aging' faster because you're nutrient deprived? 
Nutrition experts weight in on the essentials nutrients we need to ensure we are getting enough. Getting older doesn't need to mean deteriorating when you are well nourished.
Our nutritional needs change as a result of numerous factors including our current state of health, present diseases, digestion - nutrient absorption ability, our regular activity levels and more. 

This is unique to each individual however according to The Health in Aging Foundation the list below comprises the most commonly occurring nutrient deficiencies in older adults.

ESSENTIALS NUTRIENTS THE EXPERTS SAY YOU NEED!
How are you doing?


The B Vitamins

B6, B12, folate (folic acid).  All of which can lead to serious complications.
Vitamin B6 (pyridoxine)
B6 is needed to keep your nerves functioning properly and deficiency can result in with those who are malnourished or have absorption issues.

In older adults, B6 deficiencies are common, and may cause:
  • Tingling or numbness in feet and hands
  • Fragile skin and mucus membranes
  • Blood problems like anemia
  • Possible higher risk of heart and circulation problems
Vitamin B12
B12 is important in creating red blood cells and DNA as well as maintaining healthy nerves function.  Deficiency is particularly common due to inadequate nutrient intake as well as compromised ability to absorb nutrients (typically related to reduced stomach acid and digestive enzymes).  In addition histories of stomach or intestine surgery, long-time use of antacids and medications as well as alcoholism play a factor in causing deficiencies. 
B12 deficiency can cause severe nerve problems and anemia along with the health issues listed below:
  • Diarrhea or constipation
  • Fatigue
  • Loss of appetite
  • Balance problems
  • Shortness of breath, especially during exercise
  • Poor concentration, confusion, even dementia in severe cases
  • Depression
Symptoms can be illusive and attributed to signs of aging, yet left unattended irreversible consequences may result such as:
  • Pale skin or gums (signs of anemia)
  • Bleeding gums and red, swollen tongue
  • Numbness or tingling in your hands and feet. 
 Most healthcare experts suggest supplementation for everyone over 50 and sublingual methyl cobalamin is considered most effective.
 
Folate/Folic Acid (a B vitamin)
Folate, or folic acid, keeps your cells healthy, helps in the production of new red blood cells and in the prevention of cancer. In addition it keeps homocysteine, (a factor in heart disease) at healthy levels.  Folate is found in many foods including artificially fortified foods, and dietary supplements. Malnutrition is related to nutrient absorption challenges, certain medications, kidney dialysis, liver disease, alcoholism and other chronic diseases.

Folate deficiency can cause the following symptoms:
  • High homocysteine levels
  • Anemia
  • Fatigue and weakness
  • Diarrhea
  • Poor appetite
  • Weight loss
  • Irritability, forgetfulness, and other unusual behaviors
  • Headaches
  • Sore tongue
ADDITIONAL COMMON NUTRIENT DEFICIENCIES INCLUDE:
 
Calcium – well known for bone and teeth health, calcium plays many roles including helping the body maintain alkalinity.  When we are deficient, this vital mineral is leeched from our bones. 
 
Vitamin D – aids in calcium absorption, maintaining bone density and preventing osteoporosis, as well as aids in reducing inflammation.  It may help with retaining telomeres length, and protecting against chronic diseases including cancer, type 1 diabetes, rheumatoid arthritis, autoimmune disease and multiple sclerosis. Supplementation of Vit D3 is suggested by most health care professionals.
 
Magnesium - involved in approx. 300 different physiological processes it augments heart health, bone strength, aids in energy production, and digestion of protein, fats and carbs, muscle relation, and acts as a precursor for serotonin aiding in better sleep. In addition it is especially important to sustain a proper balance between calcium and magnesium. Excess calcium without sufficient magnesium can cause muscle spasms including increased heart attack risk.  Signs of deficiency include loss of appetite, fatigue, weakness and headaches.
 
Potassium – also involved in bone health, this essential nutrient helps to reduce high blood pressure and the risk of kidney stones.
 
Omega 3 fatty acids – they are cardio-protective, with lipid-lowering effects, reduce blood pressure, aid in inflammation reduction including that associated with rheumatoid arthritis and in slowing the progression of age related macular degeneration.  Omega 3s may reduce the risk of Alzheimer’s as well.
 
Coenzyme CoQ10 - producing cellular energy and protects mitochondria from damage. Its use in improving vascular function in heart disease.
 
Turmeric – cancer fighting, pain relief and anti-inflammatory, enhances immune system and protects brain mitochondria against oxidative stress and amyloid plaque formation associated with Alzheimer’s disease.  http://www.alive.com/health/aging-positively/

Stay tuned for next week I will share the most recent article I wrote for the canfitpro fitness professional magazine.
 
References:
http://www.healthinaging.org/aging-and-health-a-to-z/topic:nutrition/info:unique-to-older-adults/
http://articles.mercola.com/sites/articles/archive/2014/11/03/nutrient-deficiency-signs-symptoms.aspx

0 Comments



Leave a Reply.

    Archives

    February 2021
    January 2021
    December 2020
    November 2020
    September 2020
    August 2020
    July 2020
    June 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    July 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    July 2018

    Categories

    All
    Inside My Head!

    RSS Feed


    MOMEN-TERI TIPS
Teri Gentes - Whole Self Lifestyle Wellness
International Speaker|Self-care Coach|Author|Chef|Trainer|Ambassador
Certified Wellness and Nutritional Consultant, Personal Trainer,
Yoga and Group Fitness Instructor

Recipes property of Teri Gentes - Permission required to reprint

                            Disclaimer                                                                                                 © COPYRIGHT 2021. ALL RIGHTS RESERVED.