Vitamins:

Vitamins are natural substanc-

es found in living things such as

plants. Vitamins must be obtained in

the body from foods or supplements as

they cannot usually be produced by

the body.

Minerals:

Minerals are found in plants.

Plants get their minerals from the soil-

soil gets minerals from water washing

over rocks. For vitamins to do their

job, they require minerals. Minerals

must also be obtained from food or

supplements.

Antioxidants:

Antioxidants are specific vita-

mins or minerals that protect body

cells from damaging effects of Free

Radicals. Free Radicals come from or

are caused by smoking, sunlight,

stress, exercise, etc., and are one of the

primary causes of premature aging,

sickness, and disease.

Supplements:

Supplements are vitamins

and minerals that have been extracted

from a plant or created in a laboratory

and put into a form that can be ingested

and used by the body.

There are effective supplements,

ineffective supplements, and hazardous

supplements.

Uneducated consumers are at

risk from two sides:

1. Consumers know they should sup-

plement but don’t know how to ef-

fectively. Therefore, they waste their

money, time, and health.

2. Consumers are uninformed (or given

bad advice) on the need to supple-

ment and sacrifice their health.

W h at D o Vi t am i ns a nd

M i n er a l s D o f or Yo u ?

L y m p h e d e m a I n f o r m a t i o n S u p p o r t G r o u p

I n s i d e t h i s i s s u e :

V o l u m e 5 I s s u e 2

Vitamins 1-6

Dietary Corner 7

Good Posture 8-9

Care of Gar-ments

10

Self Care

Manual Or-der Form

11

Website 12

2015 Healthy Feet

13

Requirements for a bona fide Lymphedema

Therapist

14

New News 15

U p c o m i n g

E v e n t s

- - - - - - - - - - -

A p r i l S h o e

&

W i g S a l e !

LISG

How Do Vitamins and Minerals get in the Body? Vitamins and minerals get into your body when you eat plants such as fruits, veg-etables, grains, nuts and spices or when you take a vitamin/mineral supplement. You can also get some vitamins and minerals into your body by eating meat as most animals eat plant food.

Digestive Tract Where do Vitamins/Minerals go

in the Body?

S p r i n g 2 0 1 5 , V o l u m e 5 I s s u e 2 P a g e 2

Vitamins and minerals go from your stomach to your intestines. They then go through a very complex allocation system whereby the body distributes certain vitamins and minerals to parts of your body based on its own priority system. (see image). If a nutrient is needed in a certain or-gan that the body deems more important, it will take the nutrient from a less important organ, and allocate it to a more important organ. Sort of a “rob Peter to pay Paul” ac-tion. That’s why it is critical to maintain prop-er vitamin and mineral levels. Vitamins and minerals in your body should not be viewed as independent substances, but rather as a cooperative network of nutrients working to-gether. If one nutrient is missing, it throws the entire network of nutrients out of bal-ance.

“A deficiency of a vitamin or mineral will cause a body part to malfunction and even-tually break down - and, like dominos, other body parts will follow”

-James F. Balch, M.D Prescription for Nutritional Healing

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Vitamin B - Fights Stress Effects

Introduction:

Referred to as vitamin B complex, the

eight B vitamins — B1, B2, B3, B5, B6, B7,

B9, B12 — play an important role in keeping

our bodies running like well-oiled ma-

chines. These essential nutrients help con-

vert our food into fuel, allowing us to stay

energized throughout the day. While many

of the following vitamins work in tandem,

each has its own specific benefits — from

promoting healthy skin and hair to prevent-

ing memory loss or migraines.

B1 (Thiamine)

B1 helps the body make healthy new cells.

It’s often called an anti-stress vitamin be-

cause of its ability to protect the immune

system. When carbo-loading (either to pre-

pare for a big race or just because pizza

tastes that good), studies say this vitamin is

necessary to help break down those simple

carbohydrates.

Get it from: Whole grains, peanuts, beans,

spinach, kale, blackstrap molasses and

wheat germ

B2 (Riboflavin)

This B vitamin works as an antioxidant to

help fight free radicals (particles in the body

that damage cells) and may prevent early

aging and the development of heart disease.

Riboflavin is also important for red blood

cell production, which is necessary for

transporting oxygen throughout the body.

Several studies suggest B2 can help stave off

migraines, but more research is needed to

be sure. And be careful, while sunlight does

the body good, ultraviolet light reduces the

riboflavin content in food sources. Milk, for

instance, is best purchased in opaque con-

tainers in order to keep this vitamin from

breaking down.

Get it from: Almonds, wild rice, milk, yogurt,

eggs, Brussels sprouts, spinach and soy-

beans

related homones includ-

ing testosterone. Studies show B5 also pro-

motes healthy skin with the ability to reduce

signs of skin aging such as redness and skin

spots.

Get it from: Avocados, yogurt, eggs, meat and

legumes

B6 (Pyridoxine)

Along with fellow B vitamins 12 and 9, B6

helps regulate levels of the amino acid homo-

cysteine (associated with heart disease). Pyri-

doxine is a major player in mood and sleep

patterns because it helps the body produce

serotonin, melatonin and norepinephrine, a

stress hormone. Some studies suggest vitamin

B6 can reduce inflammation for people with

conditions like rheumatioid arthritis.

Get it from: Chicken, turkey, tuna, salmon,

lentils, sunflower seeds, cheese, brown rice

and carrots

B3 (Niacin)

One of the primary uses for niacin is

to boost HDL cholesterol (i.e. the good

cholesterol). And the higher a person’s

HDL, the less bad cholesterol he or she

will have in their blood. Vitamin B3 defi-

ciency is very rare in developed countries,

though alcoholism has been shown

to lower B3 levels in some individuals. Ni-

acin, used topically and ingested, has also

been found to treat acne.

Get it from: Yeast, red meat, milk, eggs,

beans and green vegetables

B5 (Pantothenic Acid)

Small amounts of vitamin B5 are found in

just about every food group — its name

even says so. Pantothenic comes from the

Greek word pantothen, meaning “from

everywhere.” In addition to breaking down

fats and carbs for energy, it’s responsible

for the production of sex and stress-

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S p r i n g 2 0 1 5 , V o l u m e 5 I s s u e 2 P a g e 5

Get it from: Dark leafy greens, asparagus,

beets, salmon, root vegetables, milk, bulgur

wheat and beans

.B12 (Cobalamin)

This B vitamin is a total team player. Cobal-

amin works with vitamin B9 to produce

red blood cells and help iron do its job:

create the oxygen carrying protein, he-

mogloblin. Since vitamin B12 is only

found in animal products, studies show

higher rates of non-meat eaters with a

deficiency. “But unless you are a strict

vegan or vegetarian,” Zuckerbrot says,

“it’s not hard to get enough of this vita-

min in your diet.” For those who are de-

ficient, it may be necessary to supple-

ment the diet with B12

Get it from: eggs, meats, and dairy products

B7 (Biotin)

Because of its association with healthy

hair, skin and nails, this B vitamin also

goes by “the beauty vitamin.” It may help

people with diabetes control high blood

glucose levels, too. This B vitamin is espe-

cially important during pregnancy because

it’s vital for normal growth of the baby.

Get it from: Barley, liver, yeast, pork,

chicken, fish, potatoes, cauliflower, egg

yolks and nuts

B9

(Folate)

You may have heard another name for B9

— folic acid — which is the synthetic form

used in supplements and fortified foods

like cereal and bread. Studies suggest fo-

late may help keep depression at bay and

prevent memory loss. This vitamin is also

especially important for women who are

pregnant since it supports the growth of

the baby and prevents neurological birth

defects.

S p r i n g 2 0 1 5 , V o l u m e 5 I s s u e 2 P a g e 6

Continuation from page 2

How Do Vitamins/Minerals Leave the Body?

Vitamins and minerals are “used” by the

body. As they perform their function, they often use themselves up in the process, which is the case with most of the critical disease fighting antioxidants.

Even thinking uses vitamins and minerals.

Exercise and stress use a lot of vitamins and minerals; the use of diuretics (substances that increase the discharge of urine) such as drugs, alcohol, coffee, tea and sodas - wash away vitamins and minerals out of the body creating deficien-cies - this can create a major health prob-lem!

Tobacco and alcohol can also inhibit the ab-

sorption of vitamins and minerals, or ac-celerate the loss of them.

Your Health, Your intelligence, Your energy Your appearance are dependent on you replenishing your vitamins and

minerals several times per day!

Vitamin & Mineral Supplemen-

tation is necessary for these reasons:

1. Crop nutrient losses - soil has been de-

pleted of nutrients 2. Poor digestion - indigestion reduces ab-

sorption 3. Over-cooking - destroys nutrients 4. Microware cooking - alters structure of nu-

trients 5. Food storage - length of time stored and

freezing deplete nutrients 6. Food selection - limiting food selections 7. Food omission - dieting and allergies re-

duce or omit sources of nutrients 8. Environmental factors - herbicides and

pesticides reduce nutritional values 9. Antibiotics - interfere with intake of nutri-

ents 10. Poor Lifestyle - smoking, alcohol and caf-

feine inhibit absorption of nutrients 11. Stress - increases body’s requirements 12. Out of balance - missing nutrients create

an out of balance situation in the body 13. Nutrient variance - some foods have

greater amounts of certain nutrients.

S p r i n g 2 0 1 5 , V o l u m e 5 I s s u e 2 P a g e 7

Dietary Corner

A Healthy Day’s Menu High in Vitamin B

Breakfast: Blueberry bran pancakes with molasses 1 boiled egg 1 cup of lactose free milk A bowl of fresh fruit- strawberries, bananas, kiwi. Sprinkle lightly with cin-namon Lunch: The Morgan Hill salad: Layer- romaine lettuce, red spinach, white meat chicken, sunflower seeds, chia seeds, white kidney beans, shaved almonds, grated Swiss cheese, for color add dried cranberries. Dressing-Trader Joe’s Raspberry Vinaigrette Directions- before serving toss ingredients and serve with dressing on the side. Top off your salad with whole wheat crackers. Dinner: In-n-out Burger’s double-double with cheese, protein style, no sauce, on-ions optional, extra lettuce and tomatoes. Several bean salad- Red and white kidney beans, garbanzo beans, navy beans, and black beans. Add a 1/2 cup of onion, 1 cup of each green and red pepper, and 1 cup of celery. Directions- Drain the beans. Mix all ingredients, toss with Trader Joe’s Raspberry Vinaigrette dressing , refrigerate and let set over night

S p r i n g 2 0 1 5 , V o l u m e 5 I s s u e 2 P a g e 8

G o o d P o s t u r e

Posture and Visual Poise

Five Defective Body Postures Good Posture

W i n t e r 2 0 1 5 , V o l u m e 5 I s s u e 1 P a g e 9

C A R E O F G R A D I E N T C O M P R E S S I O N

G A R M E N T S

W i n t e r 2 0 1 5 , V o l u m e 5 I s s u e 1 P a g e 1 0

1. Compression garments are washed in tepid water every day after

wear, using a mild liquid detergent such as Ivory or Dreft - NO

WOOLITE - no soap powder

2. Wash inside out

3. Rinse garment thoroughly in tepid water & squeeze out excess water

– do not twist or wring

4 Roll garment in thick fluffy towel to get all excess water out

– hang to dry overnight

5. Purchase at least 2 garments – wear one while the other is laundered.

Never sleep in gradient compression garments.

6. If you’re wearing one garment daily, it will maintain its compression

for approximately 3 months -

- replace every 3 - 4 months

7. Purchase a new garment before the old one has lost its compression.

8. Before applying garment first time, put the day’s date on inside band

with an indelible pen

9. Apply garments with rubber gloves to avoid any ripping or snagging

making sure weave of fabric is even

10. Do not overstretch the garment when applying it.

Make sure weave of garment is smoothed out from end to end.

The b es t wa y t o t r ea t l ym phed em a i s t o :

Get a s m uch in fo r m at ion as po ss ib l e abou t l ym phed em a.

Seek pro per car e a nd ins t ruc t ions f ro m a bona f id e l ym phed em a

spec i a l i s t .

Secu r e m ate r ia l s a nd sup p l i es n ecess ary to pr op er l y m ai n ta in

l ym phedem a .

Th i s book i s no t i n t ended to be a med ic a l manu a l o r to r ep lace your ph ys ic i an ' s

ca r e and adv ic e , bu t r a the r a s a gu i de to a id in se l f ca r e and m ain t ena nce o f

l ymph ede ma, sk in and wound ca r e . I t i s t he cu lmina t ion o f 30 yea r s ' ex per i enc e in

the f i e ld o f c anc er , l ymph ede ma, sk in and wound ca r e .

S e l f ca r e sugges t ions in th i s book a r e the d i r ec t r e su l t o f pa t i en t ' s su b jec t iv e

comm ents , wh ich have p rompted us to r esea r ch be t t e r me t hods o f t r ea tmen t .

Over the ye a r s , t hese fo rmul as hav e been us ed in t r ea t ing ou r pa t i en t s an d have

no t on l y becom e pa r t o f ou r c l in i c ' s p ro toco l fo r the r apy bu t have p roven to be a

v i t a l t oo l fo r educa t ion o f pa t i en t s i n se l f ca r e and main ten anc e . Th i s cons tan t

ex change o f in fo rmat ion be tween pa t i e n t and lymph ede ma spec ia l i s t con t inu e s to be

the bas i s fo r ind iv idua l i z ed pa t i en t ca r e a t ou r c l in i c .

The n eed fo r a de t a i l ed resou rce gu ide fo r l ym phedema se l f -ca re p romp ted the

pub l i ca t ion o f t h i s "eas y - t o -car r y" manua l .

We hope our 1 s t ed i t i on wi l l answer qu es t ions you have abou t l ymphedema and

gu ide you th rou gh a be t t e r und ers t and ing o f s e l f c a re .

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Order you r cop y o f t he Lym ph ed em a S e l f -Car e M anual

$39 . 68

( $ 3 2 .00 + $ 2 .6 8 Ta x + $5 .00 Ship p ing )

"c l i p and fax " o r " c l ip and mai l "

Name: __________ __________________________________

Address : ________ __________________________________

Ci t y: ________ ___ _________ S t a t e : _____ Zip : ______ __

Phone : ___________________

Emai l :____________________________________________

Pay b y: ( c i rc l e one ) C H E C K C R E D I T C A R D

CC # : _________________________________CVV:______

Ex p . Da te : ___________ (c i rc l e one ) V I S A MC

W i n t e r 2 0 1 5 , V o l u m e 5 I s s u e 1 P a g e 1 1

Look for us on our new, bigger, and better

website:

With more:

Education for patient self care

Medical shoes and orthotics

Athletic shoes for problematic feet

Mastectomy -

Necessities & Accessories

Sporting Apparel

Lingerie

Wigs - human and synthetic

Fashionable gradient compression garments

Creek Lane Biomedical Products

Continue education for medical professionals

Medical skin care products and micro- nutritionals

Upcoming events

www.gingerkcenter.com

F a l l 2 0 1 4 , V o l u m e 4 I s s u e 3 p a g e 1 2

2015 Healthy Feet

Our Foot Specialists will: - assess your feet and legs

- teach you how to correct existing problems,

- teach you what it takes to keep feet and legs healthy

- demonstrate 2015’s Best Shoes for your Feet

-----------------------------------------------------------------------------

Proper footwear can correct -

foot, leg

and

back problems.

Ginger K Lymphedema and Cancer Care Center

16360 Monterey Road Suite 270

Morgan Hill, CA 95037-5406

Call for Appointment Phone: (408) 782-1028

For a Happy, Healthy,

Longer Life

Take Care of Your Feet and

Legs

“Healthy feet are the foundation

for a healthy life.”

-Gandhi

A bona fide Lymphedema Therapist must have/be:

1. A medical professional with solid background in anatomy and

physiology of the lymphatic system

2. Completed 140 hrs. of education in the field of lymphedema with -

3. Approximately 2 x’s that amount of time in practicum preparation

4. 5 years’ experience in the field of lymphedema treatment and care

5. Pass the LANA Test to become a Nationally Qualified Lymphedema

Therapist

(Ginger-K Center meets all these criteria)

W i n t e r 2 0 1 5 , V o l u m e 5 I s s u e 1 P a g e 1 5

N ew N ew s

WE HAVE MOVED!

You will find us at our

beautiful, new location:

16360 Monterey Street

Suite 270

Morgan Hill 95037-5406

Our phone number, email, fax, and all other information

is the same.

L I S G Support the

Lymphedema Information Support Group©

LISG is a non-profit organization and we depend upon your support.

Yes I’d like to be a Contributor and receive: Quarterly newsletters Calendar of upcoming events Information regarding current treatment for lymphedema Other helpful information

The level of my gift is: Supporter $ 50 Friendship $ 100 Patron $ 250 Benefactor $ 500 Gold Medal Contributor $1,000 My Company will match my gift $____

For donations in honor of a loved one, please fill in the amount and indicate in whose memory the contribution is being made. _________________________________________ Your Name ________________________________________________________ Address ________________________ City __________________ Zip _________ Cell phone: __________________ Home or Work Phone:____________________ Check: Y/N OR Credit Card #______________________ Exp. Date__________

CVV# - (3 digits on back of card) ___________________

Signature _______________________________________ I would like to pledge $________ One Time Monthly Quarterly Biannually Other

Please make check payable to: LISG - Lymphedema Information Support Group

We appreciate your support. Sincerely, Phyllis Tubbs-Gingerich RN, Founder LISG

16360 Monterey Road, Suite 270,

Morgan Hill CA 95037-5046

Phone: 408-782-1028

Fax: 408-782-1061

Web: www.gingerkcenter.com

Email: phyllis@gingerkcenter.com

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