You're not getting the same nutrients the way your Grandparent's did! 

Why are Vitamins and Minerals Essential?
 
     Vitamins and minerals are essential because they sustain life!  The human body is not capable of storing most vitamins and minerals.  You need to replenish them daily for optimal health.  Your body prioritizes its health needs and because it does this, you may not feel an immediate difference if you go a few days without these essential nutrients.  However, you are jeopardizing long term benefits.
 
Can I get the Vitamins and Minerals I need from the Foods I Eat? 
 
     Eating healthy foods that fuel your unique body will help increase energy levels and overall health and wellness which is a key factor to living your fullest life.  Yet, according to the Nutrition Security Institute, “U.S. soil is eroding 10 times faster than it can be replenished.”  Researchers who compiled reports from around the world conclude that U.S. agricultural soil has been depleted by 85 percent of its minerals and vitamins during the last 100 years.  Farmers are now using all fields all the time to stay profitable, and rarely alternate what they grow.  This is called monocropping, which results in fewer nutrients in the soil.
     Eating the same fruits and vegetables that your grandparents once ate will not give you the same amount of nutrition they received. Unfortunately, you are not getting the critical nutrients needed to maintain good health and longevity.

  Are all Supplements the Same?
 
    All supplements are not created equal. The body can accept vitamins in any form! The problem is with the minerals.  (Most multi-vitamins include both vitamins and minerals). Many forms of minerals used in today’s supplements have been proven to be less than 10% absorbable by the body.  Traditional minerals crystalize in the small intestine which creates free radicals.  The antioxidants in the vitamins then must help neutralize the free radicals.  This makes the vitamins almost impossible to be absorbed into the bloodstream.  Therefore, you are not receiving the nutrient percent that is on the label.
     In 2002, a study was published in the journal of the American Medical Association. They wanted to see if supplements were benefiting the body.  They found the rate at which free radicals are generated by different forms of copper compared to other forms.  They also looked at the reduction rate of the free radical generation.
-Sulfate, Oxide = 100% free radical generation, 0% reduction rate of free radical generation.
-Gluconate = about 75% free radical generation, about 25% reduction rate of free radical generation.
-Chelate = about 45% free radical generation, about 65% reduction rate of free radical generation.
-Oligofructose Complex = about 25% free radical generation, over 75% reduction rate of free radical generation.
         *You might be asking, why is the Oligofructose Complex so much better than the other forms?
Oligo binds mineral to proteins and fibers (just like fruits and vegetables).  This process helps ensure that the body can more easily absorb and benefit from these critical nutrients.
 
What do I do Now? Do I Take Supplements or Not?
 
     Continue to eat your fruits and veggies and then decide if it would be beneficial to add in supplements.  If you decide its right for you, then do your research to find ones that have been scientifically proven to be effective. (That way you are not throwing your money away😊).
 

We are happy to share more information as well as studies about the supplements that we personally use and recommend!
Heidi Hills -Behavioral Health and Life Coach
Jamie Carrier- Behavioral Health and Ecotherapy Coach
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Click HERE for a 2.5 min. video by Meli on:

● TWO types of Pain
● How it effects you
● Solutions

We are all here to support you in anything you do!

Why do some People Get the Winter Blues?
 
     Where you live is an important factor.  As the days grow darker and shorter, we lose a powerful cue for our internal clocks: light.  The bleak and dim light of winter is not enough to help some people keep their circadian rhythms on track. It can also lower serotonin levels and increase melatonin levels.  People that have suffered from other types of mood disorder are at an even greater risk, however, people that do not necessarily consider themselves susceptible to the winter blues may find they are more fatigued or down during the winter months.
 
How to keep a light disposition even during the dark season?
     There is no reason we have to wait for the brighter days of spring to feel better!  Here are 9 healthy, simple, & effective lifestyle changes that help in Beating the Winter Blues!

1- Eat a Healthy for YOU Diet- A healthy diet for you will vary from others you know.  Good NEWS!  That is how it should be!
To help you figure out what this looks like for you, start by writing down two lists.  List A: foods that you may enjoy eating, but make you feel sluggish afterwards and List B: foods that give you energy after eating them.  Continue to add to these lists as you eat different types of food. 
You will start nurturing a healthy relationship to your body and food as well as combat those winter blues!

2- Take Proven Supplements- Finding affective supplements is crucial in maintaining a healthy body.  Look for ones that have been scientifically proven.  (Here at Kaha Tahi, we are happy to give you information about our favorite supplements). 
Some supplements that are known to help with fighting off the winter blues are Vitamin D, Fish oil, Amino acids, St. John’s Wort and of course, a Multi-Vitamin that has Vitamin C, B-Vitamins, Magnesium, and for women, Iron.  You could also add in Melatonin before bed. 

3- Get in Good Physical Movement- Physical Movement, also known as aerobic exercise, is one of the most important things you can do to stay happy, not just during the cold months, but all year long.  According to the Mayo Clinic staff and Mayoclinic.org, “aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.”
It might not always be pleasant to exercise in inclement weather, but just doing a brisk walk can increase feel-good brain chemicals like dopamine and serotonin.  If physical movement is not available outdoors, do it inside.  You can do it by a nearby window to get more daylight, which leads us to our next healthy way to beat the winter blues.

4- Use Light Therapy- Using light to help beat the winter blues is one of the most successful treatments and, fortunately, there are several options to help you do this.
Get outside for at least 10 minutes a day. After lunch is a great time.  Open your blinds. Sit by a window (preferably where the sun is shining in) if you’re unable to get outside.  Use bright lights during the day to emulate the light levels of summer.  You can get a lightbox and sit by it for 30 minutes a day, preferably shortly after waking up (not recommended if you have a bi-polar disorder as it can trigger mania).   You could also use a dawn simulator.  This is basically an alarm clock that works by gently waking you with light rather than sound.  It will mimic natural sunrise by starting with a low light that gradually brightens over time.

5- Continue Regular Sleep Habits- In the winter, it can be hard to pull yourself out of the warm bed, but continuing your regular sleep schedule of waking up and going to bed at the same time can help keep your circadian rhythm regulated.  Establish a routine wake-up time and a power down hour each evening before bed.

6- Clear the Clutter- Your outer environment impacts your thoughts and mood.  Clutter and mail all over your counter contributes to feeling overwhelmed and fatigued.  Yet, when the space is clean, it encourages a clear mind and ability to do more.  If you’re not feeling motivated to get started, you can set a timer for just 10 minutes with a manageable task to complete. By doing this, you give yourself a sense of accomplishment.  Who knows, maybe you’ll find yourself adding another 10 minutes!

7- Practice Daily Gratitude- Feeling and expressing gratitude daily increases hope, optimism, love, acceptance, satisfaction, and joy.  It turns your mental focus to the positive, which is powerful when you might want to focus on worries or negative aspects in your life.  According to an article in the National Communication Association (2017), "positivity begets positive results for our well-being."
Start practicing gratitude today by simply saying or writing down one thing you are grateful for.  Then continue this action each day.

8- See Some Silly Shows- Have you ever heard that laughter is the best medicine?  Well, it’s true!  Research has shown that laughter is medicine that can be used to change the mental and physical well-being of people.  According to an article in the Federation of American Societies for Experimental Biology (2010), "mirthful laughter enhances your mood, decreases stress hormones, enhances immune activity, lowers bad cholesterol and systolic blood pressure, and raises good cholesterol (HDL)."
Watch a silly show, laugh, and enjoy yourself!

9- Have Curiosity over Judgement- All too often, people are quick to criticize and judge themselves.  Be curious about your choices instead of judging them.  Start to approach any challenge you have with curiosity, not judgement!  Next time you start to do this with anything, stop, and simply say, “Isn’t it interesting that I chose …?  What was I wanting to fulfill or avoid by this choice?”
Start to notice how you can learn from what you did, say, etc. and move forward to better yourself.
 
"Circumstances might be outside of our control, but choices are ours!"

KAHA TAHI = Strength Together!
 
Written by Heidi Hills-
Certified Behavioral Health & Life Coach
from Kaha Tahi Coaching

Day 1: THIS is why we are letting go of fear this week! We are preparing ourselves for a peaceful future so we can live life to its fullest!!!

Day 2: The cost of holding on. For as afraid as we are of letting go or seeing empty space, our emotions are costing us! How do we overcome this fear? More importantly, how can we make sure we never “relapse?” .... <<more>>

Day 3: Possibility vs. Probability and why we need to celebrate!!! Fear is a very difficult emotion to overcome. We are fighting the oldest part of our brain, the part that says “stuff = safety."
We have to use LOGIC to overcome this fear, but we can’t stop there! We MUST celebrate! ... <<more>>>

Day 4: Purposeful Purchasing. Before you buy anything make sure it’s filling a purpose, not an impulse. And make sure that you are taking responsibility instead of trying to make a ‘thing’ do it for you!
 .... <<more>>

THIS is why we don’t let fear dictate our purchases! Logic will win more often than not!  And thanks to my friend Shelly Jo for letting me share this!

Day 5: How to speak to others to promote change Digging deeper into relationships takes time and patience. AND we will be so much the better for it!
 .... <<more>>

Presented by KAHA TAHI team member
Ashley Stuart of Rethink Clutter...