It is tea time ya’ll! Tea is the second most consumed beverage in the world behind water. True teas have compounds like antioxidants, flavonoids and polyphenols that have many health benefits. We look at the history of tea and its many varieties. It is cold outside, so grab a cup of your favorite hot tea.

“No matter where you are in the world, you are at home when tea is served.” – Earlene Grey

-http://stories.kitchenaid.com/article/steeped-in-history-the-rise-of-tea-in-america
-https://www.webmd.com/vitamins-and-supplements/theanine-uses-and-risks   
-https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea
-https://www.hsph.harvard.edu/nutritionsource/food-features/tea
-https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea

We know eating a balanced nutrient diet is good for maintaining our weight, building our immune and preventing many chronic diseases.  Can what we eat have an impact on our ability to remember? Yes!  What food we choose to consume has been shown to slow down our brain aging and can help to keep our brain functioning properly. Today, we discuss how to fuel your brain to have optimal health. Focus, learn and apply what we discuss today! 

“The mind and body are not separate. what affects one, affects the other.” – Anonymous
-https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/improve-brain-health-with-the-mind-diet/art-20454746 
-https://www.cdc.gov/aging/aginginfo/alzheimers.htm
-https://www.nia.nih.gov/health/what-do-we-know-about-diet-and-prevention-alzheimers-disease 
-https://www.nia.nih.gov/health/what-do-we-know-about-diet-and-prevention-alzheimers-disease
-https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
-https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
-https://www.eatrightpro.org/news-center/nutrition-trends/health-promotion/the-mind-diet
-https://www.nia.nih.gov/health/what-do-we-know-about-diet-and-prevention-alzheimers-disease
-https://www.medicaldaily.com/6-vitamins-and-minerals-boost-brain-power-396091

We are surrounded by illness, chronic disease and basic unhealthy people. It is that time of year, but it seems to go on and on. Today, we cover, quercetin, an antioxidant that is a polyphenol derived from plants. It has a wide range of biological actions including anti-carcinogenic, anti-inflammatory and antiviral activities. Let us look at this flavonoid and its beneficial properties. 

“Your body deserves the best.” Anonymous
-https://draxe.com/nutrition/quercetin
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895
-https://www.webmd.com/diet/foods-high-in-quercetin#1 
-https://www.mountsinai.org/health-library/supplement/quercetin
Quercetin and Vitamin C: An Experimental, Synergistic Therapy for the Prevention and Treatment of SARS-CoV-2 Related Disease (COVID-19) study link
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7318306
-https://blog.bioticsresearch.com/how-zinc-and-quercetin-work-together
-https://www.healthfirstdc.com/blog/the-importance-of-zinc-and-quercetin-during-pandemic
-

We live in a busy world. Do you every feel you lost your health foundation? Are your hopes big and your goals unwritten? Clear your mind and assess. Am I eating better? Do I plan my exercise AND carry it through? Do I get the rest my body and mind need? Today we start to solidify the foundations of your health- physically and mentally.  It is a cycle and you will begin to win when this foundation is strong.    Diet-Exercise-Sleep

“You can’t build a great building on a weak foundation. You must have a solid foundation if you’re going to have a strong superstructure.”  Gordon B. Hinkley

 
-https://pubmed.ncbi.nlm.nih.gov/32823562/
-https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain/sprouted-whole-grains
-https://pubmed.ncbi.nlm.nih.gov/33803407
-https://www.differencebetween.com/difference-between-dopamine-and-vs-endorphins
-  https://health.gov/sites/default/files/2019-11/PAG_MYW_Adult_FS.pdf
-https://www.exmed.net/Diet-Exercise-and-Sleep

“The secret of change is to focus all your energy, not on fighting the old, but on building the new.” Socrates   

Congratulations on deciding to be a better you! Week by week, you are focusing on better health. It is not easy. Small steps forward equal big success! This week we complete our look into the fat-soluble vitamin family. Vitamin K is important for blood and bone health. This week we look at vitamins K1 and K2- sources and requirements.

-https://lpi.oregonstate.edu/mic/vitamins/vitamin-K 
-https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
-https://www.healthline.com/nutrition/vitamin-k3-menadione#what-it-is
-https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

I am so glad you joined RefineMEnt today. Week by week you are understanding that your body is a very complex machine. You must take care for it for you only were given one body. At times we need to fix or adjust not only our diet, but are whole thought process into health.  Week by week you are learning key facts to help you stay tuned up. Today, we continue with the fat-soluble vitamin family. Vitamin E is a fat-soluble vitamin used by the human body. Its main role is to act as an antioxidant, scavenging “wild child” electrons called “free radicals” that can damage cells. It can boost immune function, our skin, vision as well as many other positive health attributes. 
-https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
-https://thedermreview.com/vitamin-e-skin-care/ 
-https://www.webmd.com/eye-health/vitamin-e-vision 
- https://1md.org/health-guide/eye/ingredients/tocopherols-vitamin-e
-https://www.hsph.harvard.edu/nutritionsource/vitamin-e/

As the temperatures fall, the cases of colds, flu and illness rise. Is there something you can do to help fight and build your immunity? Yes! Let us look at zinc. Zinc, a nutrient found throughout your body which helps your immune system, metabolism function and plays many vital roles in your body. Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements. Today we take a serious look at this essential nutrient- what it is, what it does and its sources. 

- https://www.healthline.com/nutrition/zinc#benefits
-https://www.sciencedirect.com/science/article/abs/pii/S0003986116300741?via%3Dihub
-  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/ the Document
-https://pubmed.ncbi.nlm.nih.gov/20510767/ 
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2869512/
-  https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201309/zinc-antidepressant
-https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
-https://www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_9 Supplements:

As we renew our commitment to continue improving ourselves, refreshing our knowledge, refining our goals and plans to maximize our energy, we must have a plan and be consistent in nutrient rich food choices. Today I want to refresh, renew and refine the basics of what our focus should be to start this year.  If this is week 1 for you or week 20 in RefineMEnt, let us be laser focused on our goal of better health. Renew, Refresh and Refine!

Life is not merely to be alive, but to be well. ~Martial

https://naldc.nal.usda.gov/download/1333688/PDF

A new chapter has begun and the possibilities in your life are unlimited. How are you going to spend this new year? Will you float through each day with no plans or vision for a successful year OR will you join me in setting goals so that you can purposely live life and not let life live you!

You are never too young or too old to start a path to a healthier you!
 RefineMEnt is here!

Setting goals is the first step in turning the invisible into the visible. Happy New Year 2022!
-https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/setting-smart-goals
-https://www.lucidchart.com/blog/the-ultimate-goal-setting-process-in-7-steps

Can you enjoy the holiday season and stay healthy through the process? Of course, you can! You first must set healthy eating habits, make a plan and execute the plan. Today we have a last minute healthy holiday eating refresher. It is not to late- start now!

“When the world says, “Give up,” Hope whispers, “Try it one more time.” -Unknown

-https://blog.glycoleap.com/healthy-holiday-eating-tips/https://www.cdc.gov/diabetes/library/features/holidays-healthy-eating.html

Merry Christmas!