I went to visit my doctor today for a regular annual check up.  When it came time to  discussing what medications or supplements I am taking, I started listing the supplements I take on a regular basis.  I take a multivitamin, Vitamin D3, Super Omega 3 Fish Oil, Vitamin B complex, Vitamin C, Ubiquinol (oxidized version of CoQ10), Calcium & Magnesium, Chromium Picolinate and cinnamon to help we with my carb and sugar cravings.  At the time I was taking bromelain to help with a UTI as recommended by Doctor Oz until I got to the doctor for a prescription.

I was surprised by the response from my doctor, she did not know what bromelain was but it is a little obscure, so I would understand, but when she did not know what Ubiquinol was a little disappointed.  Now understand, she is not a heart specialist, so the benefits of Ubiquinol for the heart is not her field. 

My conclusion from all my experience dealing with doctors is this, first, doctors are either general practitioners or specialist.  General practitioners have a general knowledge of health but not in deep detail in a specific area.  Specialist have in depth knowledge in their field but only that field, so do not ask a gynecologist details about your heart health, the fields are different.  The same can be said about nutrition and natural preventative health.  Most doctors are not knowledgeable about nutrition, that is a nutritionist. 

Second, you need to take your health into your own hands.  I have had to in the past really push my doctor in order to get the health care I needed for a particular situation.  Education yourself and know what you want to accomplish and how you want to deal with your health care.  If you want to go with more natural products, make sure you have a doctor who is open to natural alternatives to prescription medication when applicable.  Stand up for yourself and your health, when it is all said and done, it is your body.  Your doctor is there to help you achieve your goals.

The best advocate for your health is you, so education yourself.  You have a world of information available to you, but make sure the sources are credible.  All our information is taken from our Healthnotes service - a health information service featuring information from leading industry expects or the manufactures of the products we offer who have followed FDA regulations concerning their products and ingredients.

1.       We grew up being told “early to bed, early to rise make one healthy and wise”.  The economy may be down, but we can still be healthy and wise.   Get enough sleep and when you get up, eat a good breakfast with a balance of fat, protein and carbs within 45 minutes of waking.

2.       Carbs are good, just eat good carbs.  Eat carbs in the form they come from nature like sweet potatoes, brown rice or apples.  Eat your carbs with good fat like lean protein, and fiber to keep you full. 

3.       Start drinking more water, the body needs to be fully hydrated to maintain a healthy metabolism.  In otherwords, if you are not hydrated your body’s metabolism is not going to increase to lose.  Try ½ ounce of water per pound of body weight everyday and watch what happens.

4.       Your body needs calories to burn fat, so eat more often jut make sure you eat small meals and make those meals or snacks good foot including lean protein, good fats, complex carbs and of course fiber.

5.       Get moving and starting pumping, muscle weights  more than fat but it also burns more calories.  Building lean muscles will give you a better body than just losing weight alone.   Building muscles can help you lose more weight.  Who cares if the scale stays the same as long as the measuring tape around the waste or hips gets smaller.

6.       Don’t go cold turkey, reward yourself.  Maybe once a week get something special and don’t worry about it.  It is great to look forward to a treat and then reward yourself for accomplishing it.  Today and I have eaten about half the sugar I usually do, so I may reward myself with one scoop of ice cream when I get home.

Lack of sleep leads to increased hunger hormones making you eat more.  Less sleep also leads to decreases in hormones that make you feel full.  After a restless night sleep, to increase our energy, we tend to eat more also.  Studies have shown that as amount of time slept decreases the body mass index increases.  In a recent study participants ate 22% more after having only 4 hours sleep compared to what eaten after 8 hours sleep and the percentage of fat increased by 98%, so almost double the fat intake.  No wonder with so much sleep issues in our society that we are having difficulty keeping a healthy body composition.

So here are some tips, keep a regular sleep schedule, preferably retiring around 10 pm and raising no less than 8 hours later.  Go to bed the same time each night, eliminate stimulants in the bedroom like watching TV.  A small protein snack before bed helps regulate blood sugar during the night to avoid frequent wakening due to drops in blood sugar.  Take a break from working when it is bed time, the email will wait, household chores, etc.  Trying a natural sleep aid like valerian root to help for a relaxing night.

This is a hard some for me because I would be on the “Carborhydrate Diet” rather than a Mediterranean or traditional diet if it were at all healthy.  I love my carbs and it is hard for me to stay away from pasta, good bread and sugars.  As if the potential for developing diabetes and the impact on weight were not enough, now it appears that high-glycemic-index foods put women like me at higher risks of heart disease, oh grrrrrrreat!  “The glycemic index is an indicator of how high the carbohydrate portion of a food causes blood sugar (glucose) to rise.” (Healthnotes article “Carbs and Heart Disease: New News for Women”  dated  May 20, 2010)

From a study of 47,000 people in Italy showed that women who consumed a high-glycemic diet were twice as likely to develop heart disease compared to those with the lowest glycemic intake.  Of course this was in the women, no relationship was found for men, so just another thing that men can eat without as negative an impact as for women.  Keep in mind that the guilty carbs are not the complex carbs or low-glycemic-index carbs, so not all carbs are equal and not all are bad, that’s good news.  So who are the good guys?

Fruits and veggies have the low glycemic effect, but the negative effects on glycemic index goes up with dried or juiced.  Whole grains rather than processed grains and flours.  Beans, nuts, seeds and lentils are all good also.  In otherwords, if is processed to be “instant” or easy to prepare then it is further from nature and higher the glycemic impact.

To help we curb my sugar and processed carb cravings, I started taking a 500mg Chromium Picolinate tablet and I also started taking cinnamon from Natures Vision.  Two cinnamon tablets with each meal and I can see the difference in the amount of carbs.  I am not saying that I have kicked the habit, but a decrease of 20 to 50% can’t help but make a difference.

We have had a lot of women in the store lately purchasing prenatal vitamins and that made we want to find some information on the safety of supplements with pregnant or nursing.  Women’s nutritional needs change during these times and extra care needs to be taken as some supplements and herbs can be unsafe while pregnant even if they are safe at other times.  It is a good idea to consult your doctor concerning supplements during pregnancy and nursing.

·         During pregnancy, What vitamins and minerals do I need more of?

The recommended allowance of many vitamins and minerals increases while pregnant.  A high-quality prenantal mutlivitamin is a good way to get the increased recommended allowances. 

The following information is from the Healthnotes Article from May 13, 2010 titled “Pregnancy & Supplement Safety” By Jeremy Appleton, ND, CNS

• Folic acid: The body's folic acid need more than doubles during pregnancy. Folic acid deficiencies during pregnancy have been linked to low birth weight and to an increased incidence of neural tube defects (such as spina bifida) in infants. Most healthcare professionals recommend that women of childbearing age supplement with 400 to 800 mcg per day. Folic acid should be taken even before a woman knows she is pregnant and throughout the entire pregnancy. Folic-acid supplementation is important prior to conception because it provides its protection in the first weeks of pregnancy before a woman knows she has conceived. Waiting to begin supplementation until after you know you are pregnant may increase the risk of birth defects. Most prenatal multivitamins contain sufficient folic acid.
• Iron: The need for iron increases during pregnancy. The highest risk for iron deficiency occurs in the last weeks of pregnancy. Healthy nonpregnant women should not supplement with iron unless they have an iron deficiency proven by a blood test. Many, but not all, pregnant women eventually require iron supplementation during pregnancy, usually around 45 mg per day. Pregnant women may help increase the birth weight of their babies by taking iron supplements before 20 weeks' gestation. Women should consult with their doctor to find out if iron supplementation is right for them.
• Vitamin B12eficiency of vitamin B12 can cause anemia and irreparable damage to the nervous system. Vegans (people who eat no animal products), including those who are pregnant, should take a daily vitamin B12 supplement. Low maternal vitamin B12 levels are more commonly seen in smokers and are associated with low birth weights and premature birth. The RDA of vitamin B12 for pregnant women is 2.6 mcg per day from all sources. Lactating women require 2.8 mcg per day.
• Vitamin B6: Women who have taken oral contraceptives during the months prior to pregnancy may be at increased risk of vitamin B6 deficiency. Vitamin B6 supplementation in the range of 10 to 25 mg three times per day has been reported to help relieve morning sickness.
• Iodine: Adequate iodine intake is needed for fetal development and maintaining pregnancy. A healthful diet that includes iodized salt should supply ample iodine, particularly if a prenatal multivitamin that contains iodine is taken. No additional supplementation should be necessary.
• Calcium: Calcium needs increase significantly during pregnancy. Low dietary intake of calcium is associated with increased risk of preeclampsia (a potentially serious complication involving high blood pressure and kidney problems). Most pregnant women should consume about 1,500 mg of calcium per day (total from food and supplements). Those at high risk for preeclampsia should consider taking up to 2,000 mg per day.
• Biotin: A deficiency of biotin (a B-complex vitamin) may occur in as many as 50% of pregnant women, and this deficiency may increase the risk of birth defects, according to one study. Taking 300 mcg per day can correct a biotin deficiency.
• Zinc: Women may become marginally zinc deficient during pregnancy, particularly if they are supplementing with greater than 30 mg per day of iron. Studies conflict as to whether zinc supplementation is effective or necessary in well-nourished pregnant women. Most prenatal multivitamins contain sufficient zinc to prevent a deficiency.
• Probiotics: Women who take supplemental Lactobacillus GG (a probiotic or “friendly” bacterium) during pregnancy and breast-feeding may help lower the risk of their child developing eczema, according to a one study. Not all probiotic supplements are equal, so particular attention should be given to obtaining a high-quality supplement of the right type.
• Vitamin C: Vitamin C requirements are increased in pregnancy. Women with low intakes of vitamin C before and during pregnancy have increased risk of preterm delivery and of preeclampsia compared with women taking higher amounts. The recommended amount is 500 to 1,000 mg per day.

·         Are there supplements that should be avoided during pregnancy?

From the previously mentioned Healthnotes article, there are supplements and herbs to use with caustion or avoid during pregnancy:

• Vitamin A: Women who are or could become pregnant have been told by doctors to take less than 10,000 IU per day of vitamin A to avoid the risk of birth defects. Although the evidence on which this recommendation is based has been contradicted by at least two studies, extremely large amounts of vitamin A do cause birth defects in experimental animals. The safe level for vitamin A supplementation in pregnant women is not known. Therefore, women who are pregnant should talk with a doctor before supplementing with more than 10,000 IU of vitamin A per day. This recommendation does not apply to beta-carotene.
• Vitamin D: Pregnant women need 400 IU of vitamin D per day. They should not exceed 1,000 IU per day unless supervised by a doctor.
• Supplemental hormones: Hormones sold as dietary supplements should be avoided during pregnancy, including androstenedione, melatonin, DHEA, human growth hormone, progesterone, and others, unless prescribed by a doctor.
• Untested supplements: Most newer and specialty nutrients have not been proven safe for use during pregnancy and should be avoided.

But because some have the potential for causing miscarriage or other problems, avoid the following herbs during pregnancy:

• Caffeine-containing herbal supplements: Many herbal formulas (especially those that are intended to promote weight loss) contain caffeine or its relatives. While population studies have not proven caffeine’s harm in pregnancy, some research does suggest that caffeine consumption can increase the likelihood of miscarriages and fetal-growth impairment. Until more is known, women should limit their consumption of caffeine during pregnancy.
• Herbs with known dangers: Among others, the following herbs have the potential to disrupt pregnancy when taken as supplements and must be avoided by pregnant women (this is not a complete list):
• Achillea millefolium (yarrow)
• Acorus calamus (sweet flag)
• Aletris farinosa (unicorn root)
• Allium sativum (garlic supplements; garlic in moderation as a food is acceptable)
• Allium cepa (onion) (eat in moderation)
• Aloe vera, Aloe barbadensis (aloe)
• Anemone pulsatilla (wind flower)
• Areca catechu (betel)
• Aristolochia spp. (Virginia snakeroot, birthwort)
• Arnica montana (arnica)
• Artemisia absinthium (wormwood, absinthe)
• Asclepias tuberosa (pleurisy root)
• Berberis vulgaris (barberry)
• Brayera anthelmintica (kousso)
• Coffea arabica (coffee)
• Capsicum frutescens (cayenne)
• Caulophyllum thalictroides (blue cohosh)
• Cephaelis ipecacuanha (ipecac)
• Chelidonium majus (greater celandine)
• Chenopodium ambrosioides (wormseed)
• Cimicifuga racemosa (black cohosh)
• Cinchona officinalis (quinine)
• Cinnamomum zeylanicum (cinnamon)
• Citrullus colocynthis (bitter apple)
• Colchicum autumnale (autumn crocus)
• Conium maculatum (poison hemlock)
• Croton tiglium and other species (croton seed)
• Cytisus scoparius (broom, Scotch broom)
• Dryopteris spp. (fern)
• Ephedra sinica (Chinese ephedra)
• Foeniculum vulgare (fennel)
• Gelsemium sempervirens (yellow jessamine)
• Glycyrrhiza glabra (licorice)
• Hedeoma pulegioides (American false pennyroyal)
• Helleborus niger (Christmas rose)
• Hydrastis canadensis (goldenseal)
• Juniperus communis (juniper)
• Lavendula officinalis (lavender)
• Linum usitatissimum (flaxseeds; flaxseed oil is acceptable)
• Mentha pulegium (pennyroyal)
• Myristica fragrans (nutmeg)
• Nicotiana tabacum (tobacco)
• Papaver somniferum (opium poppy)
• Passiflora incarnata (passionflower)
• Petroselinum sativum (parsley supplements; parsley as a garnish is acceptable)
• Phytolacca americana (pokeweed)
• Pilocarpus jaborandi (jaborandi)
• Pinus palustris (southern pine; longleaf pine)
• Podophyllum peltatum (may apple)
• Polygala senega (Seneca snakeroot)
• Prunus persica (peach pit)
• Prunus serotina (wild black cherry pit)
• Prunus virginiana (chokecherry)
• Ranunculus spp. (buttercup)
• Rauwolfia serpentina (Indian snakeroot)
• Rheum spp. (rhubarb)
• Ricinus communis (castor bean, castor oil)
• Ruta graveolens (rue)
• Salvia officinalis (sage)
• Sanguinaria canadensis (bloodroot)
• Sassafrass albidum (sassafrass)
• Senecio vulgaris (groundsel)
• Strophanthus spp. (kombe seed)
• Strychnos nux-vomica (nux vomica)
• Tanacetum vulgare (tansy)
• Thuja occidentalis (American arborvitae, northern white cedar)
• Thymus vulgaris (thyme)
• Thymus serpyllum (lemon thyme)
• Veratrum spp. (false hellebore)
• Veronicastrum virginicum (Culver’s root)
• Vinca rosea (periwinkle)
• Viscum album (mistletoe)

There are many safe herbs, ginger or peppermint are herbs used for centuries to help with pregnancy-related symptoms like nausea. 

A Recent report shows more benefits from a Mediterranean diet may be the effect on the mind in addition to the heart and cancer protective benefits.  Results indicated as much as a 40% drop in risks of Alzheimer’s disease by following a Mediterranean diet closely.  The Mediterranean diet can be categorized as a traditional diet in that is includes fruits, vegetables, nuts, seeds, beans and dairy products along with fish, lean protein, low amounts of ret meat, but the large difference between other traditional diets being in the Mediterranean diet the main source of monounsaturated fat is olive oil.

It is not know how much a Mediterranean diet positively effects the mind as those who observe a traditional diet tend to also participate in regular exercise with is good to help keep the mind sharp, but a traditional diet is one more tool to use to help lowers risks of many health issues.  Traditional diets base consumption on foods as close to nature and less processed.  Additional ways to keep your mind sharp are:

• Get moving, regular exercise reduces the risks of dementia and when combined with a healthy diet have an ever bigger effect.
• Engage in mind stimulating games and activities such as crossword puzzles, Sudoku, Scrabble, checkers and chess.
• Give us your bad habits of smoking and drinking, both can damage the ability to think over time.

What is the deal with Vitamin K?  We skipped from E to K, are there other vitamins that we are not readily aware of?  Essential for blood and bone health, Vitamin K is also found to help prevent cancer.  Vitamin K is found in 2 forms, Vitamin K1  which is found in green leafy vegetables and Vitamin K2 found in cheese and meat.   People taking blood thinning medication should talk to their doctor as Vitamin K can interfere and cause side effects.

To help lower your risks of cancer by making wise food choices, get exercise and stop bad habits for good.  Get your regular check ups with your doctor, eat a healthy diet, eat low fat dairy, stop smoking and limit alcohol.

Food is the largest substance we put into our bodies and what we eat really does affect how we feel.  Studies find that the quality of our diets impacts our mood including depression and anxiety.  A good traditional diet including fruits, veggies, lean meat, red meat, fish and wholegrain foods was found to have less depression and anxiety disorders as opposite to diets including more processed meats and inflammatory foods like chips & pizza which had more likelihood of psychological symptoms and disorders.

Ways to improve your diet include eating foods that are as close as they’re found in nature.  The more processed it is the further it is from nature, the more negative impact it has on our mental health.  So if you are in doubt, keep it the way it was back in the day.

Nuts can be added to most any meal to spruce it us and are very versatile.  They are a great snack on the go.  I can’t eat my romaine honey raspberry vinaigrette salad without pecans on top.  Remember sometimes you feel like a nut, here are some ways to GO NUTS every day.  Chopped up they make a great crust on seafood and poultry entrees and can be puréed to thicken soups, caramelize your favorite nuts to enjoy alone or with dried fruits, berries or whole grain cereals.  

Eating nuts each day provide a source of protein, fiber, antioxidants, and may lower risks of heart disease and diabetes.  Nuts also provide nutrients like Vitamin B, Vitamin E, Iron, Selenium, Potassium and Magnesium.  Raw and Unsalted nuts provide the most health benefits.  Some of the most popular nuts such as almonds, cashews, walnuts, pecans, Brazil nuts, macadamia, chia seeds, soybeans, pumpkin seeds, sunflower seeds, pistachios, sesame seeds, all of which are available in our healthy food sections.

Zinc may reduce depression and anger and make be a better way to manage mood.  Mood disorders medications can be have intolerable side effect and just don’t work for some.   In a resent study, young women who took a multivitamin with 7mg of zinc per day had significantly reduced depression, anger, hostility and feeling of dejection.  Researches concluded that zinc may be an another way to deal with some mood disorders such as depression.

Try adding zinc-rich foods like zinc fortified cereals, beans, chickpeas, lentils, turkey, lean beef, nuts, seeds, barley and other whole grains.  Don’t overdue the zinc as too much can interfere with other mineral adsorption.  Check your multivitamin zinc level and add extra zinc if needed, up to 8mg per day is considered save.  Talk to your doctor about adding zinc, he or she may recommend a larger does.