When you’re not feelin’ so hot, things aren’t so “well” with your soul. Me? I tend to wear my emotions, fatigue, allergies (Hello good ole’ Ohio Valley?!!!), in addition to whatever I pull out of the closet. They aren’t the most fitting “accessories”, as others would attest to…
This week, it’s my distinct honor and privilege to introduce you to one of my genius friends for our third survival tactic, which is Wellness and Nutrition. Everyone needs a “Walking Encyclopedia” for a friend, and Cathy Hance fills this bill to perfection. You will love her advice for our bodies and souls.
John and I were blessed to meet Cathy and her husband, David, several years ago thru’ our boys, Bland and Gordy, who played high school golf together. We logged many miles on golf courses all over the state of Kentucky.
Cathy and her sister, Ann Marie, started Compound Pharmacy, out in Middletown, over seven years ago. (www.compoundcarerx.com )They’ve both been pharmacists for over twenty years, both graduating from the University of Kentucky’s College of Pharmacy . (GO CATS!)
Fun facts: Their Daddy, Bill Borders, is a retired pharmacist and ran a pharmacy in Shelbyville where the girls grew up, learning from him at an early age. Cathy and David’s son, Bland, is currently in Pharmacy School at UK.
Allow me to turn you over to Cathy, who will talk to us about the very important issue of wellness and nutrition, an absolute must for our back-to-school survival series—not just for our kids, but for us as well…at work, at home, or in school…
Nutrition Tips for Stellar School Performance
by Cathy Hance
Health is one of the greatest human blessings. It is an undisputed fact that proper nutrition plays a vital role in keeping you on the pathway to a healthy life and longevity.
Hippocrates (the father of Western medicine) said it best: “Let food be thy medicine and medicine by thy food.”
Time after time, I have found this proven true both in my own life as well as others’. The body has an innate ability to heal itself and will readily do so as long as you provide it with the proper fuel.
Allow me to share some nutrition guidelines that will help you and your family function at a high level and be your best at what God has individually called each of us to do:
- Get invested in your health and encourage your kids to do so as well. Good nutrition will no doubt cost more, but a healthy body is worth every extra dollar spent!
- Only keep foods that are nutritious and energizing in the house. Don’t have any foods that are “taboo.” Exert your power and get rid of them! Don’t make fast food and juice an option.
- Remember that it is a parent’s responsibility to nourish and guide their children and teach them about what is good for them so lead by example and don’t have junk food around the house. We don’t want to make it easy for our children to be unhealthy!
- Spend time in the kitchen like your grandmother did. If you don’t know how to cook, learn! Involve the whole family in cooking and make it fun! Your body and your family will thank you for using fresh, natural ingredients which God abundantly provides.
- Avoid “fake food” which includes any processed food. These nutrient deficient foods were invented in a lab and are intentionally designed to cause cravings and ultimately lead to overeating.
- Don’t drink your calories. Just say no when you are continually asked to have your drink refilled at restaurants unless you have ordered ice water with lemon!
- Many people become tired and cranky simply because they are (unknowingly) dehydrated. Drink half your weight in ounces of water. Filter your water. It is best to drink it between meals not with meals.
- Develop a connection with your body, an awareness of how food affects you and makes you feel. Sugar will hype you and then suddenly zap your energy and cause brain fog. A nice dinner of salmon and steamed veggies? Hello prolonged energy, brainpower and focus!
- Eat together as a family as much as possible. Time spent with our children is the greatest investment we can make in their future.
- Always give thanks and be grateful to God for the food He has blessed us with and the nourishment and energy it provides.
Foods to avoid:
- Artificial sweeteners (try stevia)
- White bread and pasta (which is basically sugar)
- Processed foods (making lunch may be necessary as most foods in school lunches are not nutritious)
- Crackers, muffins, and cookies
- Potato chips
- Fast food
- Soda, sports drinks and fruit juice (even the 100% pure)
- Candy (sugar is a toxin!)
- Hot dogs (a “frankenfood”)
- Cereal and toaster pastries
- Milk (really!)
Foods to eat sparingly:
- Breads (Ezekiel bread is okay)
- Dried fruit
- Peanuts and peanut butter
- Dark chocolate
Foods to enjoy freely:
- Veggies galore!
- Fruits, especially berries
- Nuts and seeds
- Raw nut butters
- Wild caught fish
- Grass fed, antibiotic free, hormone free meat
- Pastured eggs from a local farmer (daily is good!)
- Sweet potatoes
- Load up on healthy fats such as avocados, coconut oil, and olive oil
- Drink brain boosting smoothies – an easy way to incorporate lots of greens
A side note:
Nutritional supplements can be an important addition to your nutrition plan, particularly if you have a history of poor eating habits or don’t eat regularly from an organic garden. There are a few supplements that I recommend for everyone that can give your health a “boost.”
- Vitamin D – many of us are deficient and will need to supplement to support the immune system. I recommend that your physician test it regularly.
- Multivitamin – for everyone to cover any nutrients we may be missing.
- Omega 3 supplement – usually fish oil. Great brain food!
- Probiotic if you are not regularly eating fermented foods and have a “sensitive stomach” or have taken an antibiotic.
Vitamins and supplements are not intended to take the place of a healthy diet – they are only meant to “supplement” regular nourishing meals. Also, be sure to ask for guidance on a supplement choice.
Most are not FDA regulated and unfortunately far too many nutritional supplements do not contain the ingredients that are stated on the label or may be contaminated with unwanted or harmful ingredients.
Be sure to ask your health care professional which ones are right for you.
————————————-Thank you, Cathy!!! …Always a pleasure…————–
Stop by Compound Pharmacy to see Cathy or Ann Marie. They’re located in one of my favorite shopping centers in Louisville. It’s a one-stop shopping extravaganza. Out in Middletown, you can grab lunch at Cheddar Box, hit Paul’s for some essentials, buy a gift for a friend at Two Chicks, and find what you need at Compound Pharmacy which is at 12121 Shelbyville Road.
Cathy or Ann Marie or their amazing staff can answer any question you may have, fill your prescriptions, and help you with some of their beneficial vitamins and supplements. They also offer various assessments to help you uncover health challenges you may be facing. They truly are invaluable to your health and well-being.
Your head can hit the pillow at night while you say, “Yes, Lord, ALL is well with my soul.”
‘Til next time!