I’m A Vegetarian Do I Need To Take A B12 Supplement?

For around 60% of the US population there is a genetic mutation that causes our body to have difficulties processing synthetic B12 which is used in most supplements and fortified foods. For that reason choosing an active vitamin B12 methylcobalamin supplement is the preferred choice. Food Sources of Vitamin B12

When it comes to assuring we maintain the correct levels of vitamin B12 and other nutrients food choices should be our first choice.

The good thing for most of us is that there are plenty of food sources rich in vitamin B12. It's true most of them come from meat, dairy and eggs, but there are a few key sources perfect for vegetarians.

First we have nutritional yeast. Nutritional yeast is a fortified food that has many beneficial nutrients including vitamin B12. Nutritional yeast has a cheese-like flavor that makes a nice addition to many recipes, or simply as a seasoning for popcorn.

Second we have purple laver, better known as nori by many. Nori is an algae eaten mainly in Asian parts of the world. The good news is that eating only 4 grams of dried nori gives you the daily requirement of B12.

The third option is mushrooms. Some mushrooms, particularly the shiitake mushroom contain vitamin B12. While mushrooms do contain B12 it is not likely you can get enough B12 from just mushrooms alone. But mushrooms can still be a good supplemental source of B12 to add to your diet.

While there are food sources of B12, even for vegetarians, supplementation might be a good option for all of us even if we do eat B12 rich foods.

Picking the right form of B12, an active methylated B12, can help keep B12 levels in the optimal range.

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What Causes Plantar Fascitiis?

Plantar fasciopathy is the name for a painful condition that affects the thick fibrous connective tissue that starts near the heel at the calcaneal tuberosity and spans the bottom of the foot to the toes. It is more commonly referred to as plantar fasciitis but the term fasciopathy is a more accurate description. The fascia is a covering of the muscle that allows for smooth and gliding motion as the muscle comes into contact with other muscles. When the muscle becomes dysfunctional the fascia becomes pitted with adhesions which cause increased pain and friction.

There are many reasons why a muscle would become dysfunctional. In the case of plantar fasciitis it could be obesity which adds tension to the arch of the foot. Another reason would be if the person had a tendency to roll out their ankles inwards as this could lead to irritated fascia. For those who insist on wearing sandals or flip-flops they can expect higher incidence of plantar fasciitis. There is rarely a case of idiopathic fasciopathy, something is causing the fascia to scream out in pain.When it does I have a few suggestions to help yourself get out of pain. Try and understand that your feet work tirelessly to support your body. It would be in your best interest to allow the feet to do their job by supporting them. By this I mean wear the right type of shoe. Flip-flops offer hardly any support at all. The body weight drags down on the longitudinal arch of the bottom of the foot. With a few added risk factors like increased age and inactivity it is not too long before the fascia starts to hurt. When it hurts it hurts a lot.

Plantar fasciitis is what is known as an overuse syndrome that quickly progresses to a degenerative process. Have you ever heard the term flat feet? Well if the arch is diminished you will have flatter feet. But you should know that in most cases the pain is limited to one side only. My training is as a chiropractor. What I have found anecdotally is that the side of pain almost always is the same side as the longer leg. You may wonder what I mean when I say the longer leg. Most chiropractors will examine a patient in the prone position which means they are laying face down. Part of the examination is the analysis of which leg is shorter. Understand that 90% of the population has a short leg. It is called a functional short leg. The other 10% have what we call an anatomical short leg. This would be from the way you were born or if you had an accident. The anatomical short leg is something you have for life.

Back to how this applies to plantar fasciitis, the long leg will hit the ground faster by a millisecond because it is closer to the ground. While I have not done any studies this is my observation because I have treated so many cases of plantar fasciitis during my 20 plus years of practice. I should point out that the short leg is what most chiropractors are looking for when they examine a patient for their low back issues. I do not think that a person with plantar fasciitis really cares if they have a long functional leg on the side of their painful foot. I had to get my chiropractor stamp into the discussion. Pain is pain and the main concern is how to get rid of it. One reason that plantar fasciitis is so painful is because there are so many nerve endings in the feet.

The brain rules the roost in case you did not know. The brain relies on the feet for input as to how balanced we are. There is a continuous flow of information from the feet to the brain to allow the brain to receive input from the nerves in the feet. The fascia is nerve rich so when it becomes problematic with adhesions present the nerves give off pain impulses. Depending on how much of a problem their is will determine the pain level coming from the bottom of the foot.

This is where you may want to take an Advil or Aleve. The fasciopathy will not be addressed but you may get some relief from the pain it presents. While we are on first aid I should point out that ice will reduce the pain and irritation quite nicely if done soon enough. The point here is that while TV will tell you to take Advil it will not stop a degenerative process. The dysfunctionality that caused the problem needs to be addressed to bring about true healing. This is why cortisone usually only helps for a short while. Cortisone is a powerful anti-inflammatory and should be used judiciously. It takes out swelling by suppressing the entire immune system. So be careful if you go down that route. In far too many cases I have not seen it work.

To be fair though, when I see a case of plantar fasciitis it has usually gone on too long and the patient has already tried several injections. So my perspective is from what shows up on my doorstep which is the really tough cases of plantar fasciitis. I may have inundated you with technical terms in an effort to educate you about plantar fasciitis. Here is what I would leave you with. It can be helped but it will require work if it is really serious. I urge you to read up on it before you spend too much money chasing a cure.

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How To Choose The Right Foods For Your Daily Folate

This methylated folic acid is found in many supplements on the market, you just have to be aware of the difference between methyl folate and the synthetic folic acid.

If you eat a healthy diet rich in folate foods there shouldn't be a need to supplement with folate. On the other hand pregnant women or those who think they might become pregnant should probably take additional folate. Folate is especially important for the development of the fetus. It has been found to reduce the occurrence of neural tube defects by as much as 70%. What are the Most Nutrient Dense Folate Foods?

If you are looking to up the amount of folate you get from foods choosing the following foods will get you to your daily intake allowance pretty quickly. The current recommendation for adults is 400 micrograms per day. For those that are pregnant or trying to become pregnant the number goes up to 600 mcg per day. After the baby is born and you are breastfeeding the amount drops a bit to 500mcg a day.

According to the National Institutes of Health these are the top ten sources of folate in food.

Beef Liver: 54% of the Daily value comes from only 3oz of beef liver which is 215 mcg.

Spinach: The top vegetable at 131 mcg is spinach from 1/2 cup of cooked spinach.

Black-Eyed Peas: Not the lively group of musicians but the amazing legume 1/2 cup of black-eyed peas will give you 26% of your daily folate or 105 mcg.

Fortified Rice: While not really a natural source of folate 1/2 cup rice fortified with folic acid will give you 90 mcg of folate.

Asparagus: Grill up some of these delicious sprouts and enjoy 89 micrograms of folate from 4 spears of asparagus.

Enriched Spaghetti: Again kinda cheating here NIH as this is fortified with synthetic folic acid but 1/2 cup will technically get you 83 mcg of folate.

Brussels Sprouts: Love em or hate em the ol childhood nightmare brussels sprouts will net you 78 micrograms from 1/2 cup. (side note I just found out it isn't spelled brussel sprouts!)

Romain Lettuce: Another leafy green good old romaine comes in at number 8 - 1 cup gives you 64 mcg.

Avocado: The millennial favorite (and mine too) a 1/2 cup of avocado gives you 59 micrograms of folate.

Broccoli: 1/2 cup of the "tree vegetable will rack up 52 micrograms of folate per serving.

No matter your food pickiness level there is sure to be something folate rich that you love enough to get your daily allowance of folate. But if you aren't much of a vegetable eater and the liver is a no go there are plenty of great mentholated folate supplements to choose from.

Below you'll find a cute video that goes over why folate is the smart choice when pregnant.

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Quit Cigarettes For Good With Hypnosis And Feel The Benefits!

The easiest way to stop smoking is probably with the help of hypnosis. I myself packed up the habit after 30 years of smoking after just one visit to http://www.cindygalvin.co.uk. Even with the help of a professional hypnotist, nicotine addiction is hard Even with the help of a professional hypnotist, nicotine addiction is hard to overcome, but many aids such as quit smoking pills are readily available to be used in combination with hypnosis or if you are unable to get yourself hypnotised.

According to a study from the U.S. Centers for Disease Control and Prevention, more than 20 percent of male and female adults in the U.S. smoke cigarettes, while more than 80 percent of them smoke a cigarette every day. Smoking causes various types of illnesses and diseases such as cancers, strokes, heart attacks, and gum, eye and skin diseases.

Overcoming Nicotine Addiction

The nicotine in cigarette smoke is a drug that affects brain chemistry, producing pleasant feeling to create both physical and psychological dependency. When smoke is inhaled, nicotine is sucked deep into the lungs and immediately absorbed into the bloodstream and then it travels to the heart and brain, affecting the cardiovascular system, central nervous system and hormones. The nervous system eventually adjusts to the nicotine running through the bloodstream.

Benefits of Quitting Smoking

The benefits of quitting smoking are enormous. Just 20 minutes after smoking the last cigarette, blood pressure, pulse rate and body temperature return to normal limits. After eight hours, oxygen levels increase and carbon monoxide levels drop. The chance of ha a heart attack drops within 24 hours. After two days, nerve endings begin to regenerate, while smell and taste sensations improve. After one year, the chance of acquiring coronary heart disease relative to the smoking history is a full 50% lower than that of someone who still smokes.

Ways to Quit Smoking

First of all, it is a good idea to get rid of all cigarettes, ashtrays and lighters. Try hanging out with non-smokers and spending the leisure time where smoking isnt allowed and smokers are not around. Former heavy smokers should take one day at a time.

Substituting exercise for cigarettes is a great way to handle withdrawal the variety of psychological and physical symptoms that are brought on when smoking is stopped. Getting through the first seven days is the most difficult when many people experience dizziness, coughing and dry throat, and some people immediately gain weight. Physical activity works well for relieving stress and promoting relaxation, increasing oxygen to the bloodstream for increased energy, increasing circulation, suppressing appetite and creating a positive self-image.

How to Quit Smoking for Good

Tips for quitting smoking permanently include:

Stay away from smokers and second-hand smoke. Avoid alcohol, coffee and other drinks that can associate with smoking. Fiddle with a pencil and chew gum when craving a cigarette. Opt for several small meals and plenty of water. Dont think one cigarette wont hurt. Because it will. Stop Smoking Help Quit Smoking Aids If nothing works, many quit smoking aids such as nicotine patches, inhalers, nicotine nasal spray, quit smoking pills and prescription drugs are available. Numerous organizations and institutions provide services such as stop smoking help lines and counseling for smokers. Try to find the right one that suits you.

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The Challenges of being Alone and Disabled


It is one thing to live with disability; it is another thing to be alone. People who are disabled and staying alone do face a lot of challenges. There are physical challenges like accessing buildings that are not disability friendly and attitude challenges.

People with disabilities encounter many different forms of attitudinal barriers.


People feel sorry for the person with a disability, which tends to lead to patronizing attitudes. People with disabilities generally don't want pity and charity, just equal opportunity to earn their own way and live independently.

Hero worship

People consider someone with a disability who lives independently or pursues a profession to be brave or "special" for overcoming a disability. But most people with disabilities do not want accolades for performing day-to-day tasks. The disability is there; the individual has simply learned to adapt by using his or her skills and knowledge, just as everybody adapts to being tall, short, strong, fast, easy-going, bald, blonde, etc.


People with disabilities are often dismissed as incapable of accomplishing a task without the opportunity to display their skills. In fact, people with quadriplegia can drive cars and have children. People who are blind can tell time on a watch and visit museums. People who are deaf can play baseball and enjoy music. People with developmental disabilities can be creative and maintain strong work ethics. Sourced from: http://www.ncwd-youth.info/attitudinal-barriers-for-people-with-disabilities

For those who are blind, mobility in the streets is a great challenge. Most of them need someone to help move around.

People with complete blindness or low vision often have a difficult time self-navigating outside well-known environments. In fact, physical movement is one of the biggest challenges for blind people, explains World Access for the Blind. Traveling or simply walking down a crowded street may pose great difficulty. Because of this, many people with low vision will bring a sighted friend or family member to help navigate unknown environments. Sourced from: http://www.livestrong.com/article/241936-challenges-that-blind-people-face/

When it comes to mobility, technology is progressing in ways that people who are physically challenged can move around without any limitation. Very few people who live with disabilities are able to use public transport.

Technology in locomotion and mobility for the disabled has progressed worldwide, but India continues to use antiquated tricycles and wheelchairs as mobility devices.

Thirty-two-year-old Usman, who works for a company manufacturing aids and appliances for the disabled in Bangalore, says he has never boarded a bus or train. “Even though people are willing to help you, it is still nearly impossible to use public transport here.”

"Only 15% of the loco motor disabled in India are able to use public transport"

Nineteen-year-old Hanumantha says he has an arrangement with a colleague to drop him home every evening. In return Hanumantha buys him a ticket to the movies once a fortnight. “My father brings me to office everyday, carries me and sits me down,” he says.

Only about 15% of the loco motor disabled in India are able to use public transport, as compared to over 65% of disabled populations in developed countries. The rest struggle to commute daily - or are immobilised. Sourced from: http://southasia.oneworld.net/news/indias-disabled-face-mobility-challenges#.V1k9_TV97IU

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