Customized Vitamin and Mineral Cocktails

If you, like me, hesitate to take pills to supplement your diet, consider creating your own customized vitamin and mineral cocktail to get only the benefits you need without the negative side effects .  For years I have found that every pill (including vitamins and medicine ) I take gives me side effects much worse than the benefits.   I would much prefer to get the  vitamins and/or minerals I need in my food from natural sources like fruit and vegetables, instead of supplementing my diet with pills.   As I get older my list of ailments and health issues grows, but I still feel that I would like to treat and/or prevent only these specific issues…

Years ago, I began making breakfast smoothies for my sons to ensure they started their school day off well.  Check out one of my earliest posts:  http://lorieb.com/2012/01/16/the-joys-of-juicing/   Their smoothies have evolved over the years to suit their needs, but they still love them and it still gives me comfort knowing they are well on their way to their daily recommended servings of fruits and vegetables every morning.

I have since started making my own customized vitamin and mineral cocktails.  To find out which ingredients to use, I researched each of my own personal health issues to find out the recommended vitamin and/or mineral.  I then continued the research to find out  the best food source for each of the  vitamins/minerals on my list.  The following chart is customized  for my own ailments and health concerns with the vitamin or mineral and the best food source (suitable for a smoothie) to combat each ailment/concern:

 

Arthritis ALA (omega 3) Spinach, chia seed, flax seed oil
Quercetin Citrus, green tea, dark cherries/berries
Collagen Nuts, seeds, green tea, red/blue berries, vitamin C, gelatin
Cumin/turmeric Cumin/turmeric/curry powder
Bone density Alkaline minerals Calcium Spinach, thyme, molasses, almond milk, dairy products
Manganese Cloves, dark chocolate
Magnesium Coriander, dark chocolate, almonds
Iron Spinach, molasses
Potassium Spinach, avocado, bananas
Energy Co-Q10 Spinach, avocado, parsley, red/blue berries
Cancer Resveratrol Dark berries, dark chocolate, red grape skins
Quercetin See above
Pterostillbene Blueberries, spinach
Menopause Vitamin D Almond milk, dairy milk
Ginseng Ginseng drops/tea
Phytoestrogens Flax seed oil, dark cherries
Memory & Brain Fog Pterostillbene See above
Resveratrol See above
Omega 3s See above
Immune System Co-Q10 See above
Quercetin see above
Co-ordination Resveratrol See above
Cholesterol Pterostillbene See above
Digestion Alkaline minerals See above
Circulation Co-Q10 See above
Toxin Removal (antioxidants) Alkaline minerals See above

My personal, customized cocktail contains fresh organic baby spinach, chia seed, flax seed oil, lemon juice, green tea, dark cherries, blueberries, almond milk, strawberries, cumin or tumeric, molasses, dark chocolate, coriander and avocado.  I created my own recipe from the researched  ingredients  that I like and have easy access to, but there were many more to choose from.  Research your own needs, pick your favorite ingredients, and whip up your own delicious customized vitamin and mineral cocktail today!

 

 

Lorieb is the mother of three sons, residing in Kanata, Ontario, Canada.  She is the proud owner of GARDENS4U, and spends most of her time designing, planting, and restoring gardens.  Her other interests include reading and writing.  Please check out her website at www.gardens4u.ca

 

If you Suffer from Low Energy and Brain Fog, you may be Dehydrated…

Did you know many common symptoms such as lethargy, low energy levels, brain fog, muscle weakness, light-headedness, muscle cramps, nausea, dry skin and lips, and even increased breathing and heart rate can be attributed to dehydration?

A whopping 75% of our body consists of water, which is present in our cells, between our cells in body tissue, and in our blood vessels.  When this percentage drops,  caused by more water leaving the body than coming in, we suffer the consequences.  By the time we actually feel thirsty, we are dehydrated.

Water loss happens routinely when we sweat during exercise or when we have a fever, when our bodies eliminate waste in the form of urine and bowel movements, and even when we breathe.

To replace this routine water loss from our bodies, we should drink six to eight glasses of water (depending on your body weight) daily.  Water is also present in large amounts in fruit and vegetables, so increasing your daily intake of these items will help as well.   Also be aware that alcohol, coffee and other caffeinated drinks are dehydrators, so add a glass of water to your daily requirements for each serving of these items you consume.  You can include herbal tea in your daily requirement of water, it is actually hydrating.

Drinking water does not have to be inconvenient or expensive; in fact up to 25% of bottled water comes from municipal sources and not from glaciers or springs as many people believe.   Simply turn on your tap, fill up a water bottle, and take it with you, whether  you are at your desk working, running errands in your busy life or relaxing at home.  I often add a tiny amount of unsweetened pomegranate or blueberry juice to my water bottle to spice up the flavor.

Lorieb is the mother of three sons, residing in Kanata, Ontario, Canada.  She is the proud owner of GARDENS4U, and spends most of her time designing, planting, and restoring gardens.  Her other hobbies include reading and writing.  Please check out her website at www.gardens4u.ca

Another Success Story: Wheat Free and Reduced Sugar Diet

Just before Christmas a friend confided that she has been struggling with weight gain, sluggishness, and low energy for a while now and since a car accident a few years ago has added concussion-like symptoms, body aches and brain fog to her list of ailments. She was in a no win cycle where she knew she needed to exercise more, but exercise worsened her symptoms…

I told her how my wheat-free diet has eliminated many of my health issues and loaned her my copy of “Wheat Belly” by William Davis. She read the book from cover to cover, gaining motivation along the way, and by the end she was hooked!

Three weeks ago she began to eliminate wheat and sugar from her diet, noticing an improvement almost immediately. To date she has lost 12 pounds, and 2 pant sizes. More importantly, she feels more energetic and is able to exercise more frequently and for longer periods of time…fantastic!!

Lose the Wheat, Lose the Fatigue, Brain Fog and Weight

For years we have been told to eat more complex carbohydrates such as whole grains and less of the simple carbohydrates found in candy or soft drinks.  Studies now show that modern wheat is no longer advisable,  in fact it is making us fat and unhealthy!  If you lose the wheat, chances are you will lose the fatigue, brain fog and weight.

This is because amylopectin, the glucose units found in wheat, is easily digested and quickly absorbed into our bloodstreams, increasing blood sugar levels. Gram for gram, wheat increases blood sugar faster than all other simple and complex carbohydrate foods. The insulin we produce naturally in our bodies converts the glucose to fat. The higher the blood glucose level after a meal or snack, the greater the insulin level, the more fat deposited. The fat is deposited in our abdomens, encasing our livers, kidneys, pancreas, intestines, and stomachs. This is called visceral fat and is uniquely capable of causing many inflammatory processes and health conditions.

For the past 50 years, wheat has been genetically altered to increase farmers’ yield by making the grain heat and drought tolerant, as well as disease resistant. Changes have also been made to modify its properties making the wheat more suitable for the baking industry. These changes have made wheat very popular in our lives, but have also had tremendous consequences on humans ingesting the wheat: increased blood sugar levels, inflammatory processes, pH changes, activated immune responses, neurological disorders, heart disease, cancer, skin rashes, and obesity.  It is no wonder many people have developed a wheat allergy or sensitivity.

Wheat consumption can affect almost every organ of your body; the liver, lungs, pancreas, skin, heart, brain, stomach and intestine, thyroid gland etc. Wheat converts quickly to blood sugar, not only causing us to gain weight but also leading to many debilitating conditions not just associated with excess weight. Wheat has also been proven to worsen the symptoms of schizophrenia, Alzheimer’s, autism, and ADHD.

In patients diagnosed with celiac disease, the most common wheat related illness, gluten protein causes an immune response.  This response inflames the small intestine resulting in stomach cramps and diarrhea. Gluten is the component of wheat that makes baked products doughy and able to rise in the baking process. Wheat is the main source of gluten in our diet. Other less common sources of gluten include Kamut, tricale, rye, bulgur, and barley. Gluten, however, is not the only villain in wheat flour, there are also thousands of other strains of proteins, enzymes, and starches. These ingredients cause allergic reactions triggering rashes, asthma and even anaphylaxis.

Unfortunately wheat is not so easy to remove from your diet. Wheat products are convenient, readily available and satisfying to eat. To avoid wheat, be sure to read the ingredients list on food labels keeping in mind that wheat is in many items other than just bread. Fill the gap in your diet left by wheat with meats (not processed), vegetables, fruit,  nuts, eggs, avocados, olives, and cheese. You can actually eat larger portions of these items.

Whether or not you have a wheat allergy or sensitivity, eliminating wheat can be beneficial. Your body’s ability to absorb vitamins, minerals and other nutrients such as B6, B12, folic acid, iron, zinc, magnesium, and thiamine will improve. Your fiber intake will also increase.

Eliminating wheat from your diet may be inconvenient, but I guarantee you will notice a difference in as little as one week! You will have more energy, sleep better, feel more alert and look trimmer.

 

Are you sick and tired of being sick and tired?

For the past year or so I have noticed a significant decrease in my energy level and suffer from constant “brain fog”.  I can’t seem to concentrate on anything for very long and get distracted very easily.  I am sick and tired of being sick and tired.  Most people I complain to shrug and laugh saying “its just age” As I just turned 50, I find that hard to swallow!

After a complete physical from my G.P. I was told my iron stores or ferritin levels were very low and I was put on an iron supplement.  My ferritin level is climbing back up, but still has a long way to go to “normal” levels.  My hormone levels are within the normal range; so I am classified as perimenopausal.  It was also suggested by two different doctors that I am suffering from depression. I also found that hard to believe, so I started digging deeper…

I found a naturopath online and went to see her.  Although I had to pay for this visit (my health insurance does not cover naturopathic treatments) it was well worth it.  She listened to my “story” and set up a plan.  She suggested testing for food allergies and/or sensitivities, again at my own expense.  I had the option of eliminating foods from my diet to see if I felt different/better (which could take months or even years) or a blood test.   I agreed to the blood test and received results within two weeks: I am allergic to asparagus and wheat protein.   Now asparagus is pretty easy to eliminate from my diet, but wheat?  Wheat is in everything!  Luckily I am not allergic to gluten as many others are so my diet isn’t quite as restricted. Gluten free products (which means no wheat to me) are sold in most grocery stores these days.  I can eat barley, oats, corn, rice, rye etc. so have switched my pastas and breads to these grains.  The bonus is, since I quit eating wheat, I have lost approximately ten pounds (most of which I notice has come off my middle) and my cholesterol level has gone down from slightly high to the mid normal range.

This naturopath referred me to a second one who is also an MD and so can order blood tests etc.  He suggested that although my thyroid test results were normal I may suffer from hypo thyroidism (low thyroid function)  My other symptoms of low blood pressure, fatigue and the fact that I always feel cold fit this theory.  He suggested treatment with dried thyroid and although I gave it some consideration, decided to wait to see if my rising ferritin level and absence of wheat in my diet would make me feel better.  In the meantime I went to a thyroid specialist (also found online) who has suggested testing my saliva for adrenal gland function,  stools for dairy and egg sensitivities, and my blood for further thyroid function tests.   These tests are in progress, stay tuned

If you are sick of being sick and tired, do something about it!