Do YOU eat Eggs?

You Should

Did you know that Eggs supply the “essential” nutrient Choline?

Important for Brain function

Did you know that Eggs supply the most absorbable protein?

One egg contains 6 grams of protein and only 70 calories!!

Did you know that eggs help you lose weight?

Egg eaters vs Bagel eaters – Egg eaters lose more weight

Did you know that egg yolks color come from lutein and
zeaxanthin [both are carotenoids]?

Carotenoids reduce the risk of cataracts and macular degeneration.

The fat in eggs improve lutein and zeaxanthin absorption.

Do you know the nutrients found in eggs?

B12, Vitamins A, E and D are found in egg yolks.

Are YOU unsure if eating EGGS is Ok or even Good for you?

Let’s review what the Experts say…..

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News from Harvard Health

Egg Nutrition and Heart Disease : Eggs aren’t the dietary demons they’re cracked up to be

JULY 2006

Common misconceptions keep many people, especially those worried about heart disease, from eating eggs. The July issue of the Harvard Heart Letter unscrambles the dietary facts and myths about the egg.

Fact: Eggs are a good source of nutrients. One egg contains 6 grams of protein and some healthful unsaturated fats.

Fact: Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss.

Fact: Eggs have a lot of cholesterol. The average large egg contains 212 milligrams of cholesterol. As foods go, that’s quite a bit, rivaled only by single servings of liver, shrimp, and duck meat.

Myth: All that cholesterol goes straight to your bloodstream and then into your arteries. Not so. For most people, only a small amount of the cholesterol in food passes into the blood. Saturated and trans fats have much bigger effects on blood cholesterol levels.

Myth: Eating eggs is bad for your heart. The only large study to look at the impact of egg consumption on heart disease—not on cholesterol levels or other intermediaries—found no connection between the two.

In people with diabetes, though, egg-a-day eaters were a bit more likely to have developed heart disease than those who rarely ate eggs.

http://www.health.harvard.edu/press_releases/egg-nutrition

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From About.com Guide

Eggs Really ARE Incredible!

Egg Nutrition and Cooking
By Laura Dolson,
Updated March 27, 2009

Excerpts
————–

Eggs have lots of vitamins. They are rich in the B vitamin family, and also contribute vitamins A and D.

————–

In particular, egg yolks are one of the greatest sources of riboflavin, B12, and choline, which may well not only help developing brains in utero, but protect us from age-related memory loss.

————–

In the mineral department, eggs are especially rich in selenium.

————–

Eggs are also abundant in lutein and zeaxanthin, carotenoids which protect our eyes from macular degeneration, among other benefits.

————–

And the lutein in eggs seems to be better absorbed than when it comes from vegetable sources.

————–

Almost all these nutrients are in the yolk of the egg.

http://lowcarbdiets.about.com/od/nutrition/a/eggs.htm

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From….

Current Opinion in Clinical Nutrition & Metabolic Care

Curr Opin Clin Nutr Metab Care. 2012 Mar;15(2):117-21.

Rethinking dietary cholesterol.
Fernandez ML.

Department of Nutritional Sciences, University of Connecticut, Storrs, Connecticut 06269, USA. maria-luz.fernandez@uconn.edu

Abstract

PURPOSE OF REVIEW:
The perceived notion that dietary cholesterol is associated with increased risk for coronary heart disease (CHD) has led to dietary recommendations of no more than 300 mg/day for healthy populations in the USA.

This study will review the recent evidence that challenges the current dietary restrictions regarding cholesterol while it presents some beneficial effects of eggs (an icon for dietary cholesterol) in healthy individuals.

RECENT FINDINGS:
The European countries, Australia, Canada, New Zealand, Korea and India among others do not have an upper limit forcholesterol intake in their dietary guidelines.

Further, existing epidemiological data have clearly demonstrated that dietary cholesterol is not correlated with increased risk for CHD.

Although numerous clinical studies have shown that dietary cholesterol challenges may increase plasma LDL cholesterolin certain individuals, who are more sensitive to dietary cholesterol (about one-quarter of the population), HDL cholesterol also rises resulting in the maintenance of the LDL/HDL cholesterol ratio, a key marker of CHD risk.

SUMMARY:
The lines of evidence coming from current epidemiological studies and from clinical interventions utilizing different types of cholesterol challenges support the notion that the recommendations limiting dietary cholesterol should be reconsidered.

 http://www.ncbi.nlm.nih.gov/pubmed/22037012  

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From the Journal of Food & Function – Linking the chemistry and physics of food with health and nutrition

Food Funct. 2010 Nov;1(2):156-60. Epub 2010 Oct 19.

Effects of eggs on plasma lipoproteins in healthy populations.
Fernandez ML.

A Few Excerpts…

Extensive research has not clearly established a link between egg consumption and risk for coronary heart disease.

—————————

It is also important to note that 75% of the population experiences a mild increase or no alterations in plasma cholesterol concentrations when challenged with high amounts of dietary cholesterol (normal responders and hypo-responders).

————————–

Egg intake has been shown to promote the formation of large LDL and HDL subclasses in addition to shifting individuals from the LDL pattern B to pattern A, which is less atherogenic.

————————-

We need to acknowledge that diverse healthy populations experience no risk in developing coronary heart disease by increasing their intake of cholesterol but in contrast, they may have multiple beneficial effects by the inclusion of eggs in their regular diet.

http://www.ncbi.nlm.nih.gov/pubmed/21776466

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From the Journal of the American College of Nutrition

The LDL to HDL Cholesterol Ratio as a Valuable Tool to Evaluate Coronary Heart Disease Risk.
Fernandez ML and Webb D.

A few Excerpts

What the Numbers Reveal

Studies have looked at the effect of egg consumption on blood cholesterol levels and have found a small impact.

This is important because newer research has identified the LDL:HDL ratio (“good” cholesterol to “bad” cholesterol) and the Total:HDL ratio (the sum of all cholesterol components to “good” cholesterol) to be better indicators of heart disease risk than either indicator alone.

——————-

A review of more than 30 studies published in the Journal of the American College of Nutrition in 2008 argues that the LDL:HDL ratio is a much better indicator of heart disease risk than either indicator alone because the ratio reflects the “two-way traffic” of cholesterol entering and leaving the blood system.

__________________________________

The Journal of Nutrition published a study in 2008 that found that overweight men who ate eggs while on a carbohydrate-restricted diet have a significant increase in their HDL levels (the “good” cholesterol) compared to men who did not eat eggs.

__________________________________

A 2008 study from the journal Ateriosclerosis, Thrombosis, Vascular Biology found low HDL is associated with poor memory and a decline in memory in middle-aged adults.

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From the Journal of Nutrition

Maintenance of the LDL cholesterol: HDL cholesterol ratio in an elderly population given a dietary cholesterol challenge.
Greene CM, et al.

In 2005 researchers at the University of Connecticut found that healthy, elderly adults who ate three eggs a day for one month did not experience an increase to their LDL:HDL ratio or to their Total:HDL ratio, which are two major indicators for heart disease risk.

J Nutr. 2005; 135:2799-2804.

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Take home message……

Eggs are very nutritious and good for you !!

Eggs do contain cholesterol, however eggs do not increase blood cholesterol in a meaningful way.

Eggs actually increase the good cholesterol, HDL , while they raise LDL [bad cholesterol] only slightly.

Your LDL to HDL ratio is more important than Total Cholesterol.

HDL protects the heart – eggs raise HDL numbers.

Eating two eggs per day will improve your hormone levels.

Men who eat two eggs per day have higher testosterone levels.

Eggs are one of the best food sources of choline.

Choline is in the B vitamin family. [part of the B Complex]

Choline is an “essential” nutrient – it must be in the diet.

Acetylcholine is made from choline.

Choline is necessary for Brain function [acetyl-choline]

Acetylcholine is the most common neurotransmitter in the body.

Kids are healthier with adequate dietary choline.

There is a link between acetylcholine and Alzheimer’s disease.

There is a 90% loss of acetylcholine in the brains of people suffering from Alzheimer’s disease, a major cause of senility.

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Egg Eating Tips

Add cheese to scrambled eggs – I like Mexican shredded cheese

Cook your eggs in butter – never margarine [“Trans-Fats” are BAD]

Boil eggs for the week – For convenience and deliciousness.

If you microwave eggs…..remove from shell.

Eggs will EXPLODE in the shell in the microwave!!!

The “date” on eggs refers to freshness and potency of nutrients, not food safety.

Eat two eggs per day.

If you are active eat more [I eat 4-6 eggs per day].

Eat the YOLK – where the nutrition is primarily located.

Egg whites should NOT be eaten raw.

Raw egg whites will block absorption on Biotin [hair loss, oily hair and fine skin rashes are seen in Biotin deficiency]

Raw egg yolks do not inhibit Biotin absorption.

Raw egg yolks are found in Caesar salad dressing, smoothies, real food protein shakes, mayonnaise , ice cream and egg nog as well as cookie dough.

There is a very small risk of infection from eating raw egg yolks,
Do so at your own risk.

[I add 2-3 egg yolks to my morning protein shake]

__________________________________

And as I always say….

To achieve optimal health we need Full Spectrum Nutrition.

Around 90 nutrients are considered ESSENTIAL.

These nutrients can be divided into 4 groups:

Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.

If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.

To get full spectrum nutrition we ALL need to supplement our diets.

———————————-

Supplements to consider:

1) Get a good multiple vitamin/mineral product. Versions with “Chelated” minerals are best. I also like those with some plant based vitamins.

2) Take a quality Calcium product. Look for MCHA as the calcium source and one that includes Magnesium, vitamin D and some assorted trace minerals.

3) Take Omega 3 oils. Flax oil is the best to start. Adding Krill or fish oil later [BTW – Krill oil in the container has a distinctive odor – if you place 3-4 desiccant packs in the bottle and refrigerate it, the odor is gone in 12 hours]

4) Find a good Colloidal mineral product for trace minerals. Make sure it’s from Humic shale and NOT ionic minerals. Humic shale is the “fossilized” remains of the dinosaur days. Plant based colloidal minerals are 98% absorbed.

5) Vitamin E is difficult to get in sufficient amounts from foods. I advise people to supplement with at least 400 IU per day.
Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable. Look for a vitamin E with mixed tocopherols that also contains selenium.

6) Try to find a Glucosamine Chondroitin and MSM product [bovine source is best] to protect your joints.

7)) Consider taking extra Vitamin C [products with rose hips also contain the Bioflavonoids from the natural C family]. I prefer capsules over tablets. Chewable versions can mottle teeth – not good.

—————————-

Your feedback is important – please comment , ask questions and suggest topics that interest you!!

If you like this post and this page be sure to “LIKE” both before you leave.

Do you Have a Nagging Sports Injury?

Do you have a painful shoulder?

Do your wrists hurt?

Carpal tunnel syndrome an issue?

Have you pulled a muscle?

What about tendonitis, does it come and go?

Is Tennis elbow getting you down?

Does your neck get stiff and painful?

How about foot and ankle pain?

Do you get frequent leg cramps?

What about muscle spasm?

What about shin splints?

Achilles tendonitis, is it your weakness?

Have you ruptured your Achilles tendon?

Does your low back give you fits?

Have you had a nagging injury that you are trying to ignore?

Has an injury or an over-use syndrome got you down?

Rest, Ice and Elevation not relieving your aching joints?

Are your Muscles persistently sore and painful?

Do you have an old joint injury that flares up now and again?

If so, you are not alone

———————————-

No matter your level of participation or degree of expertise – YOU are an athlete.

All Athletes, whether casual or professional, are at risk for sporting related injuries.

People have different reasons why they exercise.

A lot of people are trying to lose weight, while others are trying to maintain their fitness.

Many are focused on heart health, high blood pressure or their blood sugar.

All around fitness and well-being is the goal for the truly devoted.

Some are into competitive sports where improving performance can pay off.

Still others are just having fun.

Finally, a select few make a living playing their favorite sport.

———————————-

Can we prevent injuries?

Yes, many are preventable, but some are not.

A lot of people view injuries as cases of “Bad Luck”, freak accidents or just part of the game.

THINK AGAIN

Consider…..

Athletes, by design, push themselves to extremes that “couch potatoes” only see on TV.

Exercise, also by design, puts Stress on our bodies.

Our bodies grow stronger as we endure Stress but it can cause problems as well.

———————————-

A diversion…..

A quick definition and explanation:

Stress – a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation.

Think of stress as something that exceeds a given tool’s limits. [Our Bodies are essentially tools]

A Few Analogies:

~Driving

You need your car to get around but if drive too fast or too carelessly or text while driving your auto will encounter “stress” in a special way – a collision.

A minor wreck may not even damage your bumper [little stress] but a “full speed rear-ender” can send you shopping for a new vehicle [BIG stress].

~Working

Using a shovel with a wooden handle. If you’ve had the privilege of digging a ditch you have heard the creak and groan of exceeding the shovel’s capacity [stress].

If your shovel is small enough and the dirt hard enough you may have broken its handle [big stress].

~ Boxing

My third example involves unintended stress. Imagine you are a boxer and you’ve lucked out – a title fight with Mike Tyson.

If you are well trained, in perfect condition, and skilled in the arena of boxing you may escape with a bad headache and the beginning of your Van Gogh Halloween costume.

However, if you are like me [not a big fan of getting punched] and not particularly well trained – you may find yourself in the hospital, or worse.

————————————–

These three examples are analogous to our efforts.

We are reckless at times and pay the cost. This can be from not taking care of ourselves – drinking too much, not eating enough [or too much] or playing too much.

Often, we are merely doing “work” and exceed our limits. This can be from working too much without proper rest and relaxation – not re-charging our batteries.

Finally, we can put ourselves in situations where we encounter outside stress beyond our intended experience – sports or exercise.

All three examples can easily be applied to today’s topic –Avoiding Injuries.

———————————-

How can we fortify our bodies against stress and injury?

Put Simply – Full Spectrum Nutrition

Let’s review what nutrients we MUST have for optimal Health

The Essential Nutrients

Remember, by definition, a nutrient is considered “Essential” when its absence leads to symptoms or put another way – to achieve ideal health it must be present in your body.

Our food, ideally, should supply these “Essential” nutrients.

However, it is becoming increasingly apparent that you cannot “get everything you need from the four food groups”.

It is my firm opinion that we MUST supplement our diets to achieve optimal nutrition and ideal health.

———————————-
Our “Essential” Nutrients are easily divided into four groups:

Vitamins

Minerals

Amino Acids/Protein

Oils and Fats

———————————-

Each of these categories supplies Key nutrients to our health.

Optimizing or fine tuning each group will help us endure the stress and strain of exercise.

If you have inadequate nutrition you are at increased risk of injury.

Here’s a good overview….

VITAMINS [some important points]

~Vitamin C

Vitamin C is very important for the muscles, bones, tendons, ligaments and joints.

Often painful joints improve with vitamin C alone.

Tendons can rupture due to the lack of vitamin C.

Vitamin C “cross-links”/strengthens collagen – our major structural protein in bones, skin and muscle.

Athletes have increased needs for vitamin C.

Needs range from 2 grams to 8 grams per day.

I take around 6 grams a day, divided into 3 doses.

Vitamin C is 100% Non-toxic aka Safe, even large amounts.

Bowell tolerance or loose stools are seen with excessive dosing.

In animals that create their own vitamin C, they increase production when they encounter stress.

If you bruise easily, you are on the road to Scurvy – look it up.

We cannot make vitamin C – it must be in our diets.

~B Vitamins

Sugar depletes the B vitamins.

B vitamins help prevent fatigue.

B vitamins are necessary for optimal metabolism, performance and recovery.

Food sources are miserably low in B vitamin content.

Thiamin or B1 improves muscle function, including the heart.

B1 protects against pain syndromes and improves mental clarity.

Riboflavin or B2 also helps in energy metabolism.

Chapped lips are a symptom of a Riboflavin shortage.

Pyridoxine or B6 is crucial to muscle function.

Muscle spasm, asthma and carpal tunnel syndrome – B6 deficiency.

B12 is needed for proper energy utitilzation.

Many get “low blood pressure” if B12 is lacking [less than 120/80]

~ Vitamin E

Vitamin E is important for muscle function.

Muscle soreness is sometimes related to low vitamin E levels.

Vitamin E and Vitamin C collude – keeping cell membranes stable.

Vitamin E protects the heart and brain

~Vitamin D

Vitamin D is required for normal calcium metabolism.

Healthy bones depend on calcium and vitamin D.

Vitamin D can be made in your skin when exposed to sunlight.

With 30 minutes exposure your vitamin D is activated for 24 hours.

Activated, Vit D increases calcium absorption 10x for a full day.

~ Vitamin A

Vitamin A is important for healthy skin.

Dry eyes are an early indicator of a vitamin A shortage.

Vitamin A is important for intestinal health & proper absorption.

—————————-

MINERALS [a few important ones]

Minerals: Many scientists believe there are 60 minerals necessary for optimal health.

On average, for each mineral deficiency there are 10 symptoms.

~ Calcium

Calcium balance is crucial to health.

If calcium is missing there are dozens of problems.

Popping, creaking and cracking joints improve when calcium is optimized.

Low back pain is associated with a lack of calcium.

Twitching muscles indicate a calcium shortage or imbalance.

Insomnia is a key symptom of calcium’s deficiency.

Sleep becomes restorative when calcium is on the case.

Dark colas’ phosphorus rob calcium from our bodies.

Avoid phosphorus containing dark colas.

~Magnesium

Magnesium is vital to muscle health as well as over 100 other bodily functions.

Muscle spasm can be caused by a shortage of magnesium [other culprits include sodium, potassium, calcium and B6 deficiencies.]

Magnesium can prevent bone spurring, kidney stones, high blood pressure, migraine headaches, asthma and even seizures.

Exercise induced asthma can be prevented and reversed with magnesium [with EFA’s and B6]

~Zinc

A lack of zinc leads to more infections – including acne and prostate problems.

Without enough zinc you can expect a reduced sense of smell.

Many with hair loss are short on zinc.

“Smelly tennis shoe syndrome” is the result of a zinc shortage. [no joke- there are no odor producing sweat glands on the feet].

~Chromium

Chromium deficiency can cause a “sweet tooth” or insulin resistance.

Insulin resistance can cause weight gain, especially fat, and eventually lead to diabetes.

Chromium can help prevent weight gain and actually improve muscle growth.

~Copper

Elastic fiber maintenance in tissues, blood vessels, organs [including the skin] relies on copper.

Copper is needed for healthy bones, tendons, ligaments and joints.

“Stretch marks”, sagging skin and failing blood vessels are all indicative of a copper deficiency – including crow’s feet, varicose veins, hemorrhoids and aneurysms.

Joints function suffers when elasticity fails – making us more prone to injury.

~ Other minerals

Manganese, silicon, boron, iodine, selenium, molybdenum, vanadium, potassium, sodium and iron all have supporting functions as do a long list of trace minerals.

—————————-

PROTEIN and AMINO ACIDS [CAN be optimized through Diet]

Most people are aware that protein is important to health.

Protein is essential to proper joint and muscle function.

The brain, heart and liver have high metabolic demands for protein and amino acids.

Some protein sources are better than others.

Foods sources include two key categories: Animal and Plant sources.

Animal proteins provide all 20 amino acids in balanced, proportional amounts.

I recommend animal protein as your main source.

Plant sources are famous for missing one or more key essential amino acids [Soy has very little methionine, an essential amino acid and Corn lacks tryptophan, also essential].

When any “Essential” nutrient is missing or deficient there will be symptoms.

It is worth noting that methionine, an essential amino acid, is important for healthy joints.

If you are a vegan or vegetarian be sure to learn about what vegetables to combine to better achieve the proper amino acid balance.

I’m not a big fan soy protein, but if you like it that’s ok; soy should be less than 25% of the protein you consume to avoid amino acid imbalance.

For the more serious fitness enthusiast a protein supplement is recommended to ensure ideal protein balance.

Which protein supplement is best?

I like whey protein and egg protein.

There are various products that are well tolerated and even taste great.

It is a personal decision about which one to get.

Some like different flavors or a convenient ready to drink liquid.

I like to keep it simple.

Probably the best source is the “whey isolate” version, but it is more expensive.

I use an unflavored product that has no additives or flavors that can be mixed with almost anything, just not hot liquids – curdling will occur.

Separate amino acid supplements can be of tremendous benefit.

Specific amino acids can help optimize function and performance.

~ Arginine

l-Arginine, an essential amino acid, is good for the heart, helps circulation and improves endurance – it also works like a natural Viagra.

Arginine helps promote growth hormone production – aiding in recovery

Arginine improves your immune system as well as preserving muscle mass.

~ Glutamine

l-Glutamine helps promote muscle recovery – reducing injury risk.

Glutamine helps keep the intestinal lining healthy – improving absorption.

Sugar cravings vanish with 2-3 grams of glutamine [as needed]

The liver relies on glutamine to function well.

Glutamine also balances acid in the blood.

GABA, in the brain- nature’s Valium, is made from glutamine.

Glutamine can help to beat obesity via muscle preservation and liver support.

~ Carnitine

l-Carnitine is good for muscles, especially the heart.

Cardiomyopathy improves with carnitine.

Carnitine improves energy levels and endurance.

Muscle loss is reduced with carnitine.

Carnitine reduces “lactic acid buildup” – less pain from the gain.

Carnitine is essential to burn fat [mitochondrial function]

Thyroid function is dependent upon carnitine.

Mental acuity is improved with acetyl-l-carnitine.

~Other important Amino Acids

The branched chain amino acids [BCAA’s] are important for serious weightlifters and bodybuilders.

Tryptophan or its supercharged sibling 5-HTP helps with sleep and depression.

Methionine helps joint function, improves depression as well as helping the liver.

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OILS and FATS

Fat has a bad reputation.

In reality, what fat needs is a good publicist.

Excess fat does account for our undesirable weight.

The question is…”what” makes us fat?

The biggest culprits are carbohydrates or starches and sugar.

Carbohydrates are made from glucose – gathered into HUGE molecules called starches.

When we eat starches, especially in large amounts, insulin is produced and in short, the liver is directed to make fats – lots of it.

Back to the FATS….

~ The Essential Fatty Acids [EFA’s]

ω-3 fatty acids [Omega 3]
α-Linolenic acid or ALA (18:3)
ω-6 fatty acids:[Omega 6]
Linoleic acid or LA (18:2)

We have the EFA’s to thank for proper mental function.

Our muscles rely on the EFA’s.

Skin is dry and flaky without the EFA’s [Eczema, psoriasis, dermatitis]

Asthma can stem from a lack of the EFA’s.

Our hearts depend on and thrive with the EFA’s.

Migraines are associated with a poor EFA state.

“Hang nails” are a thing of the past if your EFA’s are optimized.

Inflammation is relived with the EFA’s [Tendonitis, bursitis, sprains and pulled muscles]

Margarine aka Trans-fats or hydrogenated oils sabotage the EFA’s.

A little more explanation on fats and oils

The Omega 3 oils get the spotlight nowadays and are very important.

α-Linolenic acid or ALA
eicosapentaenoic acid or EPA
docosahexaenoic acid or DHA

Dietary sources include cold water fish like tuna, sardines or salmon as well as fresh vegetables, but it is difficult to get enough from diet alone, unless you are an Eskimo.

Other fats or oils are also instrumental to good health; saturated fats found in animal products [including butter] and coconut oil, some Omega 6 oils [Linoleic acid or LA and gamma-linolenic acid or GLA] and the Omega 9’s are all part of the healthy team of good dietary fats.

Omega 3’s should comprise around 3% of your daily calories – or 7-10 grams.

The Omega 3’s come from animal and plant sources; fish oil, krill oil and flax oil supplements.

I take a concentrated fish oil capsule along with flax oil capsules.

You can also get liquid versions or combination products.

Saturated fats are rendered harmless when adequate amounts of the omega 3 oils are present.

The omega 6:3 ratio is an interesting topic.

The ideal ratio is one omega 6 to one omega 3. [1:1]

If the proper ratio of Omega 6 to Omega 3 oils is not maintained
there will be inflammation.

The ratio would ideally be 1:1 but our American diet gives some awful numbers, 15:1 .

I’ve seen a report of 50:1

[remember 3’s are soothing where 6’s are inflammatory]

A proper omega 6 to omega 3 ratio is vital to avoid an inflammatory environment in the body.

Omega 9 oils, although not essential, help out by displacing the plentiful Omega 6 oils.

Olive oil is heat stable.

Corn, sunflower and safflower are loaded with Omega 6’s and break down when heated.

_____________________________

A quick Excerpt from PubMed

Biomed Pharmacother. 2002 Oct;56(8):365-79.

The importance of the ratio of omega-6/omega-3 essential fatty acids.
Simopoulos AP.

Abstract

Several sources of information suggest that human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids (EFA) of approximately 1 whereas in Western diets the ratio is 15/1-16.7/1.

http://www.ncbi.nlm.nih.gov/pubmed/12442909

_____________________________

And lastly….

The Vita-Nutrients: These are nutrients that are present in the body when it is at its best.

We can make them but not in optimal quantities, especially when we are under stress [physical or mental], and as we age.

~ Glucosamine

Glucosamine/chondroitin with MSM is a popular mixture to give athletes an ideal blend of joint nutrients [I prefer the bovine version].

I don’t have joint pain, but I take it as a preventative measure.

I think every athlete should take glucosamine to help prevent joint damage.

People with joint pain almost always have reduction of symptoms within 2 weeks.

~ Co-Enzyme Q10

Co-Enzyme Q10 or CoQ10 is a vitamin like compound found in every cell of our bodies and is crucial to energy production.

The more you learn about it the more you’ll want to take it.

I think 100-200 mg per day is a good place to start.

Some health nuts [like myself] take more, 400-800mg per day.

CQ10 is 100% non-toxic.

There other Vita-Nutrients to consider like DHEA, pregnenolone and Adrenal Extract for the more enthusiastic supplement shoppers.

—————————-

Take Home Message……….

We cannot get “Full Spectrum Nutrition” from foods alone.

We MUST to supplement our diets to get “Full Spectrum Nutrition”.

To achieve Optimal Health we need “Full Spectrum Nutrition”.

————————————

And as I always say….

To achieve optimal health we need Full Spectrum Nutrition.

Around 90 nutrients are considered ESSENTIAL.

These nutrients can be divided into 4 groups:

Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.

If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.

To get full spectrum nutrition we ALL need to supplement our diets.

———————————-

Supplements to consider:

1) Get a good multiple vitamin/mineral product. Versions with “Chelated” minerals are best. I also like those with some plant based vitamins.

2) Take a quality Calcium product. Look for MCHA as the calcium source and one that includes Magnesium, vitamin D and some assorted trace minerals.

3) Take Omega 3 oils. Flax oil is the best to start. Adding Krill or fish oil later [BTW – Krill oil in the container has a distinctive odor – if you place 3-4 desiccant packs in the bottle and refrigerate it, the odor is gone in 12 hours]

4) Find a good Colloidal mineral product for trace minerals. Make sure it’s from Humic shale and NOT ionic minerals. Humic shale is the “fossilized” remains of the dinosaur days. Plant based colloidal minerals are 98% absorbed.

5) Vitamin E is difficult to get in sufficient amounts from foods. I advise people to supplement with at least 400 IU per day.
Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable. Look for a vitamin E with mixed tocopherols that also contains selenium.

6) Try to find a Glucosamine Chondroitin and MSM product [bovine source is best] to protect your joints.

7)) Consider taking extra Vitamin C [products with rose hips also contain the Bioflavonoids from the natural C family]. I prefer capsules over tablets. Chewable versions can mottle teeth – not good.

—————————-

Your feedback is important – please comment , ask questions and suggest topics that interest you!!

If you like this post and this page be sure to “LIKE” both before you leave.

Do you have gray, white or silver hair? [Copper Deficiency]

Do you have fine lines on your face?

Are you developing crow’s feet around your eyes?

Do you have varicose veins?

Are hemorrhoids troubling you?

Stretch marks, do you have them?

Are you afraid of getting stretch marks during pregnancy?

Do you have sagging skin?

Does your skin lack the firmness of your youth?

Do you think that getting older means losing skin tone?

Did you know copper is an “Essential” trace mineral?

—————————-

Interested? Read on

A little Background….

Copper is a trace mineral that is needed for proper elastic fiber maintenance. 

Elastic fibers are important for almost all tissues, organs and joints as well as functional concerns – like blood vessel integrity.

If you are deficient in copper elastic fibers are not properly maintained – resulting in sagging skin, stretch marks and crow’s feet to the more serious varicose veins, hemorrhoids and aneurysms, potentially fatal. 

Copper is also a co-factor to the enzymes need to produce the skin and hair pigment. Gray, white and silver hair is a symptom of copper deficiency.

It has been reported that excessive milk drinking in animals can induce copper deficiency.

Excessive zinc intake can cause a copper deficiency. 

There are reports of people developing aneurysms after taking supplemental zinc for 8-10 years [without taking any additional copper]. 

I personally knew a 41 yo man who took zinc for 10 years and died suddenly from a cerebral aneurysm – scary stuff.

Swayback [or saddleback] seen in animals is caused by copper deficiency [ lordosis in humans]

Gastrointestinal surgery, such as gastric bypass, can lead to copper malapsorption.

Copper is needed for proper energy metabolism [mitochondrial enzymes] , iron transport and production of WBC and RBC’s [myelodysplasia – pre-leukemia, neutropenia –low white blood cell counts, anemia low RBC counts.]

Copper deficiency has been associated with sensory ataxia, peripheral neuropathy, myelopathy – spinal cord degeneration.

It is best to take a zinc supplement that includes copper.

—————————–

Here a few articles and reports to consider……

______________________________________

An awesome report/blog on copper…..

Understanding Copper Deficiency in Celiac Disease

July 28th, 2010 by Cleo Libonati, RN, BSN

A few excerpts:

Copper usually receives little coverage, but this unpretentious nutrient deserves center stage. It is time for a serious role review.

Here are two reasons: First, deficiency of this trace mineral can debilitate and threaten our lives, and second, deficiency develops with increased frequency in those of us with celiac disease, unlike the general population.

—————————————–

Copper is required for hemoglobin production in red blood cells, production and function of white blood cells, the absorption, transport and use of iron, energy metabolism, the development, growth and maintenance of bone and connective tissue, the formation and maintenance of myelin sheath (outer surface of nerve fibers), adrenal hormone production, thyroid hormone production, muscle tone, immunity, reproduction, tissue repair, pigmentation of hair and skin, and proper growth and development of infants and children.

——————————————- 

Copper deficiency is characterized by fatigue, anemia, neutropenia (low level of neutrophils, the most common type of white blood cell that protect against infection), leukopenia (abnormal decrease of leukocytes or white blood cells), bone and joint abnormalities, skin abnormalities, impairment of nerve and muscle function, impairment of adrenal and thyroid gland function, reproductive difficulties and loss of hair and skin color.

——————————————–

Role of copper in connective tissue.

Connective tissue connects and supports a variety of other tissues. 

Connective tissue is made up of collagen and elastin proteins. 

These proteins require copper for synthesis. In addition, copper is a cofactor for the activity of a vital enzyme called lysyl oxidase. This enzyme begins the formation of cross-linkages, which stabilize and provide strength to collagen and elastin.

Elastin is a rubber-like protein that gives strength and flexibility to such organs and tissues as blood vessels, spinal discs, skin, lungs and bronchial tubes, heart, gallbladder, and the digestive tract.

Collagen is a strong, fibrous protein that makes up most of connective tissue. It is a main component of dermis (lower layer of skin) along with soft keratin, tendons, ligaments, deep fascia, bone, cartilage, and teeth (except enamel) forming the matrix of dentin, cementum, and alveolar bone. 

———————————-

How does copper deficiency impact connective tissue?

When copper is low, the body diverts copper from activity in connective tissue to more important uses, thereby weakening connective tissue and causing malfunction.

Disorders that may develop in organs and tissues composed of connective tissue include:

Slipped or herniated spinal discs

Spinal discs are located between vertebra and act like pads to separate and cushion these bones. Discs soften and may shrink due to lack of elastin.

——————————-.

[And…….]

Weakened blood vessels.

Aneurysms

Lack of copper reduces the strength of elastin, a main component of artery walls. Weakening of arterial walls leads to the development of aneurysms or bulging of arteries much like a bubble on a bicycle tire. Rupture of an aneurysm results in hemorrhage that may be fatal, depending on location. 

——————————-

Hemorrhoids

Veins in the anal area weaken and swell from lack of elastin. 

——————————–

Varicose veins

These dilated superficial veins may develop from faulty elastin, thus leading to poor circulation and swelling of the lower legs.

———————————

Premature aging of skin

Depleted collagen and elastin with resulting lack of elasticity and flexibility leads to loose and wrinkling skin.

——————————–

Premature graying. Copper is needed to make melanin, the pigment that colors hair and skin.

———————————

Diverticulosis of the bowel

Limited research points to faulty collagen in the bowel wall that may involve copper deficiency.

[Full report]
http://glutenfreeworks.com/blog/2010/07/28/understanding-copper-deficiency-in-celiac-disease/

____________________________________________

Are you beginning to get the idea that Copper is important?

____________________________________________

From the USDA News from 2001

Copper Gets New Status

Leslie M. Klevay

A few exerpts:

Evidence indicates that chronic low-copper intake can increase risk of heart attacks and osteoporosis. Research that relates a low-copper intake to heart disease has been increasing over the last quarter century.

——————————–

It is easy to find a diet that fails to meet these dietary references intakes. For instance, a tuna fish salad made with lettuce, mayonnaise and salad oil is very low in copper. The recipe can be improved by adding high-copper foods such as soy or other legumes, mushrooms and sunflower or other seeds. Other good sources of copper include some ready-to-eat cereals, chocolate, nuts, peanut butter, liver and oysters.

——————————–

The panel also defined the tolerable upper intake for adults as 10 mg daily and suggested that it is quite unlikely that people will reach even half this level even if dietary supplements of copper and small amounts of copper in drinking water are included.

[Full article]
http://www.ars.usda.gov/News/docs.htm?docid=10680
______________________________________________

From the Nutritional Supplements Knowledgebase

Copper – Essential Micronutrient

Necessary for energy and respiratory function, copper also supports the formation of bone, collagen, red blood cells, healthy nerves and joints, hair and skin coloring, plus many enzymatic functions of the human body. It’s seldom supplemented by itself as most people get enough from a multivitamin/mineral.

Where to find Copper – 
Copper can be found in oysters, liver, nuts, legumes, and grains.

Note Copper is also used extensively in cookware and plumbing.

The Daily Value for Copper is 2 mg.

http://www.nutros.net/nsr-02008.html

______________________________________________

Richest Food Sources of Copper:

~ Liver (Pâté) 

Veal liver provides the most copper with 15mg per 100g serving or 753% of the DV.

~ Oysters 

Depending on type can provide 1-8mg of copper per 100g serving, 37%-500% of the DV. 

~ Sesame Seeds and Tahini sesame butter

Dried sesame seeds make a great topping and contain 4.1mg /100 gram serving. Tahini is commonly found in hummus, a ground chickpea spread and dip of the middle east.

~ Nuts 

Cashew nuts provide the most copper with 2.2mg/100 gram. (111% DV). Hazelnuts (88% DV), Brazil nuts (87% DV), Walnuts (79% DV), Pistachios (66% DV), Pine Nuts (66% DV), Peanuts (65% DV), Pecans (60% DV), and Almonds (59% DV). 

~ Calamari and Lobster 

100 grams of calamari provides 2.1mg of copper. Lobster, 100 gm, will provide 1.9mg of copper.

~Sunflower seeds 

Sunflower seeds give 1.8mg (92% DV) of copper per 100 grams. 

~ Sun Dried Tomatoes 

About 2 cups will provide 1.4mg of copper or 71% of the DV. 

~ Roasted Pumpkin and Squash Seeds 

Pumpkin and squash seeds contain about 1.4mg of copper per 100g serving (70% DV). 

_____________________________________________

Copper is safe if taken properly.

Do not exceed 10 mg per day.

Do not take Copper alone.

Excess Copper can cause a Zinc deficiency.

Too much Zinc can cause a Copper deficiency.

Food sources are non-toxic.

_____________________________________________

From The Linus Pauling Institute

Copper

Copper (Cu) is an essential trace element for humans and animals. 

—————————–

Although Hippocrates is said to have prescribed copper compounds to treat diseases as early as 400 B.C. (2), scientists are still uncovering new information regarding the functions of copper in the human body. 

——————————

Tolerable Upper Intake Level (UL) for Copper

Age Group UL (mcg/day)
Infants 0-12 months Not possible to establish* 
Children 1-3 years 1,000 
Children 4-8 years 3,000 
Children 9-13 years 5,000 
Adolescents 14-18 years 8,000 
Adults 19 years and older 10,000

http://lpi.oregonstate.edu/infocenter/minerals/copper/

_____________________________________________

What can cause us to get deficient in Copper?

Bariatric surgery for one…..

____________________________________________

From Obesity a research journal

Acquired Copper Deficiency: A Potentially Serious and Preventable Complication Following Gastric Bypass Surgery
Daniel P. Griffith, R.Ph.

A few excerpts….

Abstract

Copper is an essential cofactor in many enzymatic reactions vital to the normal function of the hematologic, vascular, skeletal, antioxidant, and neurologic systems. 

————————————————

Copper deficiency in the United States is believed to be relatively rare but has been described in the setting of zinc supplementation, myelodysplastic syndrome, use of parenteral nutrition and chronic tube feeding, and in various malabsorptive syndromes, including following gastrectomy and gastric bypass surgery. 

————————————————

Copper deficiency is a well-documented cause of neurologic disease and hematologic abnormalities, including anemia with neutropenia, in adults 1–5. The neurologic manifestations may be similar to the myeloneuropathy observed with vitamin B12 deficiency. 

————————————————

Though copper deficiency is thought to be rare in developed countries, the neurologic symptoms can be profound and are frequently irreversible, making awareness and early diagnosis essential.

————————————————

Copper deficiency in the United States is believed to be rare but has been described in the setting of gastrectomy and gastric bypass surgery. 

————————————————

Discussion

Copper is a trace element essential to all species. 

It is a cofactor in several oxidative enzymes vital to the function of hematopoietic, vascular and skeletal tissues, as well as the structure and function of the nervous system, including superoxide dismutase (oxygen radical scavenger), cytochrome-c oxidase (mitochondrial respiration), lysyl oxidase (collagen and elastin synthesis) and ceruloplasmin ferroxidase/haephestin (iron metabolism) . 

————————————————

Animal studies suggest that the duodenum is the major site of copper absorption, but some absorption also occurs in the stomach and ileum. Gastric pH has an important role in freeing copper bound to foodstuffs. 

————————————————

Based on our clinical observations, we advocate that greater awareness of the potential for copper depletion and hematologic and neurologic abnormalities must occur in physicians caring for patients after RYGB surgery. 

http://www.nature.com/oby/journal/v17/n4/full/oby2008614a.html

__________________________________________

A Quick Summary:

Copper is a trace mineral necessary for health.

Copper deficiency can lead to many health problems.

Crow’s feet, sagging skin and wrinkles are early clues.

Hemorrhoids and varicose veins are more serious.

Aneurysms can be fatal.

Anemia, bone and joint problems as well as graying of the hair are also symptoms that you are short on copper.

The recommended daily value is now 2 mg.

Copper is safe, but can be toxic with more than 10 mg per day.

No toxicity has been observed using food sources.

Copper should not be taken alone.

Copper should ALWAYS be taken with Zinc.

A Zinc excess can lead to a Copper deficiency.

Copper Bisglycinate, an amino acid chelate, is a good source.

Copper picolinate is also a good source.

Copper gluconate is essentially metallic and best avoided.

Usually a separate copper supplement is not required.

Most progressive multiple vitamins contain Copper.

Plant derived colloidal minerals provide trace minerals.

————————————

Take Home Message……….

We cannot get “Full Spectrum Nutrition” from foods alone.

We MUST to supplement our diets to get “Full Spectrum Nutrition”.

To achieve Optimal Health we need “Full Spectrum Nutrition”.

————————————

And as I always say….

To achieve optimal health we need Full Spectrum Nutrition.

Around 90 nutrients are considered ESSENTIAL.

These nutrients can be divided into 4 groups:

Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.

If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.

To get full spectrum nutrition we ALL need to supplement our diets.

———————————-

Supplements to consider:

1) Get a good multiple vitamin/mineral product. Versions with “Chelated” minerals are best. I also like those with some plant based vitamins.

2) Take a quality Calcium product. Look for MCHA as the calcium source and one that includes Magnesium, vitamin D and some assorted trace minerals.

3) Take Omega 3 oils. Flax oil is the best to start. Adding Krill or fish oil later [BTW – Krill oil in the container has a distinctive odor – if you place 3-4 desiccant packs in the bottle and refrigerate it, the odor is gone in 12 hours]

4) Find a good Colloidal mineral product for trace minerals. Make sure it’s from Humic shale and NOT ionic minerals. Humic shale is the “fossilized” remains of the dinosaur days. Plant based colloidal minerals are 98% absorbed.

5) Vitamin E is difficult to get in sufficient amounts from foods. I advise people to supplement with at least 400 IU per day.
Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable. Look for a vitamin E with mixed tocopherols that also contains selenium.

———————————-

Your feedback is important – please comment , ask questions and suggest topics that interest you!!

If you like this post and this page be sure to “LIKE” both before you leave.

Is Your Child a PICKY Eater?

Are there certain foods they will NOT eat?

Will they NOT take vitamins, much less their veggies?

Are they frequently sick, sniffling more than playing?

Are you struggling to get their nutrition on track?

Do your kids get frequent earaches? [Flax oil helps]

Is asthma a problem, or chronic allergies?

Eczema and dry skin an issue? [Omega 3’s]

Does your child bruise easily? [Vitamin C]

Do their mosquito bites heal slowly?

Does your child have ADD or ADHD? [B’s and omega 3’s]

Are you aware that nutrition plays a role in these conditions?

Have you experimented with various chew-able vitamins or liquids?

Have you had limited success? [Me, too!]

Let me ask an easy one….

Does your child love mashed potatoes?

Most kids do.

—————————————

Few things are more common than a picky eater!

A finicky eater can frustrate the most patient of parents.

I’ve made bargains, I’ve used the bait and switch and now I’ve resorted to some crafty [and secretive] food augmentation – aka beating them at their own game 😉

_________________

A little background…

We all need certain nutrients and if you’ve been following my posts you already know.

It is difficult, if not impossible, to get OPTIMAL nutrition without supplementing your diet.

Even eating everything you are supposed to, you will still fall short.

Of course with stubborn kids this problem is magnified.

My goal is practical – to get proper nutrition relatively easily. 

As I have said many times before – dietary supplements are necessary to achieve optimal nutrition which is, of course, required for ideal health.

_________________

Essential Nutrients fall into four categories: 

Minerals, Vitamins, EFA’s [Essential Fats] and Protein/Amino Acids

Plants are grown in the soil.

Plants CAN make vitamins, amino acids, protein, fats and oils using sunlight via photosynthesis using their chlorophyll. 

However Plants CANNOT make minerals.

Our soil is depleted of minerals due to our farming methods. 

We use a fertilizer that contains three minerals, nitrogen, phosphorus and potassium – it can be argued that we need around sixty minerals. [this began over 100 years ago]

It has been shown that in 5-7 years of using the same soil that the mineral content drops to a level associated with problems – plants don’t grow healthy and animals that eat these plants have problems [failure to thrive, congenital birth defects and infertility to name a few].

We have prevented “new soil” deposition through flood control – levees and dams – for about a hundred years.

Because the plants are weaker [malnourished themselves] they are more susceptible to disease and insect dining.

These sub-optimal plants make fewer vitamins, amino acids, protein and essential fats.

So, until we correct our farmlands’ mineral problems we MUST supplement our diets.

_________________

FYI: Farmers and veterinarians have been supplementing animal feeds for over fifty years. 

Farmers PREVENT many of the illnesses and disorders we continue to suffer [diabetes, cancer, stroke, dementia, arthritis, heart disease, cardiomyopathy, infertility and many birth defects]

Every animal feed is loaded with supplemental nutrients.

—————————————

Back to my shenanigans…

Because gourmet mashed potatoes are so delicious will start with them. 

The brand that I like is Idahoan – it comes in a four serving pouch.

Older kids can easily eat one pouch or nearly so.

If you have more than one child they can share.

—————————————

Ingredients and Tools You’ll Need:

One pouch of Idahoan potatoes [Four Cheese and Buttery Homestyle are the the best]

Protein powder [whey isolate, unflavored, Natural – my favorite]

Co-enzymated B Complex [Source Naturals brand is fast acting]

Colloidal mineral liquid [Buried Treasure brand is good]

Vitamin C can also be added – capsules are easily opened or you can use the chew-able version. This will be helpful to kids with allergies, bruising or slow healing.

Egg yolks [discard the whites]

Butter [NEVER Margarine]

Flax oil [liquid or puncturing the gelcap version both work – Of the liquid varieties I avoid the “lignand rich” version because its particulate nature gives an unpleasant appearance to kids]

A little iodized salt

Water

A Hand Blender works best [Cuisinart Smart stick is the one I use].

One 32 ounce cup

A Microwave Safe bowl with a cover

A Microwave

Privacy [so your kids don’t see]

—————————————

How to get it DONE…

Using your 32 ounce cup

Add 1 cup of cool water [you can always add more later; with the added ingredients you need less water; I made a batch with 1 ½ cups of water and had to add more potatoes]

Add One scoop of protein powder.

Add One tablet of B complex [ Whole or broken in half]

Add 2-3 teaspoons of colloidal minerals [more for bigger kids]

Vitamin C [if desired, open a capsule and mix in – chew-able version will work here as well]

Mix thoroughly with hand blender

Pour mixture into a bowl

Gingerly add powdered potatoes

Mix carefully to avoid clumping

Crack and separate 2 eggs, saving the yolks – discard the whites.

Mix yolks in with a spoon

Add a touch of iodized salt

Add 2-3 pats of butter

Cover and microwave for 2-3 minutes

Check, stir and add a splash of water or milk if needed

Microwave further if necessary

Lastly, add 3-7 grams of flax oil 

Stir until fluffy

Cool a bit and serve!!

————————————————-

Mission Accomplished

Minerals? Check

Vitamins? On Board

Eggs? Affirmative

Omega 3’s/EFA’s? Yep

Happy Kid? :~)

Satisfied Parent? Certainly

__________________________________

Take Home Message……….

We cannot get “Full Spectrum Nutrition” from foods alone.

We MUST to supplement our diets to get “Full Spectrum Nutrition”.

To achieve Optimal Health we need “Full Spectrum Nutrition”.

————————————

And as I always say….

To achieve optimal health we need Full Spectrum Nutrition.

Around 90 nutrients are considered ESSENTIAL.

These nutrients can be divided into 4 groups:

Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.

If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.

To get full spectrum nutrition we ALL need to supplement our diets.

———————————-

Supplements to consider for Adults and Teenagers:

1) Get a good multiple vitamin/mineral product. Versions with “Chelated” minerals are best. I also like those with some plant based vitamins.

2) Take a quality Calcium product. Look for MCHA as the calcium source and one that includes Magnesium, vitamin D and some assorted trace minerals.

3) Take Omega 3 oils. Flax oil is the best to start. Adding Krill or fish oil later [BTW – Krill oil in the container has a distinctive odor – if you place 3-4 desiccant packs in the bottle and refrigerate it, the odor is gone in 12 hours]

4) Find a good Colloidal mineral product for trace minerals. Make sure it’s from Humic shale and NOT ionic minerals. Humic shale is the “fossilized” remains of the dinosaur days. Plant based colloidal minerals are 98% absorbed.

5) Vitamin E is difficult to get in sufficient amounts from foods. I advise people to supplement with at least 400 IU per day.
Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable. Look for a vitamin E with mixed tocopherols that also contains selenium.

———————————-

Your feedback is important – please comment and ask questions.

Suggest topics that interest YOU.

If you like this post and this page be sure to “LIKE” both before you leave.

Is YOUR Cholesterol Elevated?

Has your doctor given you 3-6 months to diet and exercise to reduce your cholesterol?

But, he didn’t tell you much specific advice on how to do it.

Does he want you to take a cholesterol medication?

Would you like to avoid taking medication for cholesterol?

DO the potential side effects and adverse reactions scare you?

They Should

Wouldn’t you rather use diet or supplements for cholesterol?

Most People Do.

Did you Know that supplements can help lower cholesterol?

————————————–

Do I have YOUR Attention? Read on…

Everyone is aware that heart disease can kill.

It is common knowledge that elevated cholesterol is associated with heart disease.

Heart Disease is the number one killer in the USA.

Serious stuff.

____________________________________________

Surprising Facts About Cardiovascular Disease

• More than 82 million American adults are estimated to have one or more types of cardiovascular disease — that’s one in three people.

• On average 2,200 Americans die of cardiovascular disease each day.

• Heart disease is the number one cause of death among women 20 and older, killing about one woman every minute.

• More women die of heart disease than the next four causes of death combined — including all forms of cancer.

• Ninety percent of women have one or more risk factors for developing heart disease.

• Between 70 and 89 percent of sudden cardiac events occur in men.

• A report by The Institute of Medicine finds that even brief exposure to secondhand smoke can trigger a heart attack.

Read more: http://www.care2.com/greenliving/meet-americas-number-one-killer.html

___________________________________________

A Few questions and a Few observations …

Does cholesterol cause heart disease?

Is Cholesterol really the villain?

Or, is Cholesterol like the “policeman at the crime-scene”?

How often are policemen at crime-scenes? Always, right?

Policemen at a crime-scene are there because of the crime.

Could it be that cholesterol deposition in the arteries is the result of the problem? [And not the CAUSE of the problem]

It can be argued that cholesterol is present in arterial blockages as a result of the “Problem”, not the cause of the problem.

The problem being a failing blood vessel.

Cholesterol is used as a patching material.

So, could it be that elevated cholesterol is a SYMPTOM of a problem or deficiency? Yep.

So, WHO is the Criminal?

Would you believe that it is nutrition, or lack of nutrition?

Lack of B vitamins, too much sugar, not enough vitamin E and C, insufficient EFA’s [Essential Fats including Omega 3’s], too many Trans-fats as well as elevated homocysteine levels.

Perhaps genetics are quite as important as nutrition.

[Japanese people in Japan – very low rates of heart disease but Japanese Americans have the standard American risk]

Let’s consider a few studies that support this assertion.

___________________________________________

From Harvard School of Public Health

The Nutrition Source
Fats and Cholesterol: Out with the Bad, In with the Good

An excerpt….

The Nurses’ Health Study found that women who ate 4 teaspoons of stick margarine a day had a 50 percent greater risk of heart disease than women who ate margarine only rarely.

[Check out rest of the article – it is very informative]

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/
____________________________________________

Notice, it is “cholesterol free” margarine that is the culprit.

In other words, EAT Butter.

Avoid Trans-fat aka Margarine/hydrogenated oil

___________________________________________

From Harvard School of Public Health

An excerpt….

The Nutrition Source – Vitamin E and Health

——————

Vitamin E and Heart Disease

…………….the Nurses’ Health Study (2) and Health Professionals Follow-Up Study, (3) suggested 20 to 40 percent reductions in coronary heart disease risk among individuals who took vitamin E supplements (usually containing 400 IU or more) for least two years.

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-e/

[Full story is worth a gander]

_____________________________________

The follow up studies were done with patients that already had heart disease and had mixed results.

Prevention and treatment are two separate things.

The “preventive” evidence from the Nurses’ Health Study is valid.

_____________________________________

From Circulation – the Journal of the American Heart Association

An excerpt…..

Clinical Investigation and Reports

Low Circulating Folate and Vitamin B6 Concentrations
Risk Factors for Stroke, Peripheral Vascular Disease, and Coronary Artery Disease

————————–
Conclusions—Lower levels of folate and vitamin B6 confer an increased risk of atherosclerosis. Clinical trials are now required to evaluate the effect of treatment with these vitamins in the primary and secondary prevention of vascular diseases.

http://circ.ahajournals.org/content/97/5/437.short

_____________________________________

From WebMD

Heart Disease and Homocysteine

A few excerpts….

There has been a lot of talk lately about a compound called homocysteine and its relationship to heart disease.

Homocysteine is a common amino acid (one of the building blocks that make up proteins) found in the blood and is acquired mostly from eating meat. High levels of homocysteine are related to the early development of heart and blood vessel disease. In fact, it is considered an independent risk factor for heart disease.

High homocysteine is associated with low levels of vitamin B6, B12, and folate and renal disease. Research has shown, however, that reducing your homocysteine levels with vitamins does not reduce the risk of heart disease.

[And]

Can High Homocysteine Levels Be Prevented?

High-risk patients with high homocysteine levels should increase their intake of B-vitamins in their diet. These vitamins can be found in a wide variety of fruits, green, leafy vegetables, and grain products fortified with folic acid.

http://www.webmd.com/heart-disease/guide/homocysteine-risk

____________________________________

Do you notice any inconsistency here?

Homocysteine is an independent risk factor.

B Vitamins reduce Homocysteine.

In follow up studies of Patients with heart disease ALREADY are used….

Then the recommendation is to use DIET or foods to raise B vitamins not supplements.

Check out how much B vitamins are in foods – surprisingly small amounts – supplements are necessary to achieve optimal levels.

In order to get 1,000 mcg of B12 from one of the best sources of B12 – Lamb Liver – you’ll need about 2 pounds of liver. WOW!!

In order to get 100mg of B1 using one of the richest sources of Thiamin – Wheat Germ – you’ll need to eat 10 pounds of it! [2.01 mg of B1 per 100grams of wheat germ].

__________________________________

From Science Daily

Lowering Homocysteine Levels With Folic Acid and Vitamin B12 Does Not Appear to Reduce Risk of Heart Attack, Stroke, Study Finds

ScienceDaily (June 23, 2010) — Patients who had experienced a heart attack and lowered their blood homocysteine levels with folic acid and vitamin B12 supplementation did not have an associated lower risk of heart attack, coronary death or stroke, according to a study in the June 23/30 issue ofJAMA.

[And]

Blood homocysteine levels are positively associated with cardiovascular disease, but it is uncertain whether the association is causal, according to background information in the article. A meta-analysis of prospective studies indicated that, after adjustment for known risk factors, a 25 percent lower than usual homocysteine concentration was associated with an 11 percent lower risk of coronary heart disease and 19 percent lower risk of stroke.

http://www.sciencedaily.com/releases/2010/06/100622161253.htm

__________________________________

Notice that the study involved people that already had heart disease.

This is analogous to studying fire prevention in a house that is already on fire.

Homocysteine is reduced by B vitamins [B6, B9 and B12] AND studies DO suggest a small but Statistically Significant reduction in both heart disease and stroke.

_________________________________

From WebMD

High-Sugar Diet Linked to Cholesterol
Added Sugars in Diet Triple Risk of Having Low Level of ‘Good’ Cholesterol

An excerpt…

Excess sugar is known to contribute to obesity, diabetes, and other conditions linked to heart disease, and now new research links it to unhealthy cholesterol and triglyceride levels.

People in the study who ate the most added sugar had the lowest HDL, or good cholesterol, and the highest blood triglyceride levels. People who ate the least sugar had the highest HDL and the lowest triglyceride levels.

Eating large amounts of added sugar more than tripled the risk of having low HDL, which is a major risk factor for heart disease.

http://www.webmd.com/heart-disease/news/20100420/high-sugar-diet-linked-lower-good-cholesterol

_________________________________

It turns out that sugar makes your cholesterol go up, way up.

And if you cut back on sugar your cholesterol will go down.

Sugar and cholesterol…….
________________________________

In Linus Pauling’s book How to Live Longer and Feel Better he quotes a neat little study

Page 42…[spaced for easier reading]

It has been in a trustworthy clinical study that the ingestion of sucrose leads to an increase in cholesterol concentration in the blood.

This important study was reported by Milton Winitz and associates in 1964 and 1970.

These investigators studied 18 subjects, who were kept in a locked institution, without access to other food, during the whole period of study (about 6 months).

After a preliminary period with ordinary food, they were placed on a chemically well-defined small molecule diet (seventeen amino acids, a little fat, vitamins, essential minerals, and glucose as the only carbohydrate).

The only significant physiological change that was found was in the concentration of cholesterol in the blood serum, which decreased rapidly for each of the 18 subjects.

The average concentration in the initial period, on ordinary food, was 227 milligrams per deciliter.

After two weeks on the glucose diet it had dropped to 173, and after another two weeks it was 160.

The diet was then changed by replacing one quarter of the glucose with sucrose, with all the other dietary constituents the same.

Within one week the average cholesterol concentration had risen from 160 to 178, and after two more weeks to 208.

The sucrose was then replaced by glucose.

Within one week the average cholesterol concentration had dropped to 175, and it continued dropping , leveling off at 150, 77 less than the initial value.

_____________________________

A few comments…..

Winitz and associates developed the “space food” for astronauts in the 1960’s.

Sucrose is “Table Sugar” and is comprised of one glucose and one fructose.

The primary fuel for our bodies is glucose – the brain works almost exclusively on glucose.

In the presence of glucose, fructose is “pushed” into cholesterol metabolism.

The conversion of fructose is expensive – it “BURNS UP” or uses up our limited B vitamin stores.

Linus Pauling won two unshared Nobel Prizes [One for Chemistry another for Peace]

Linus Pauling was no dummy – he gave up sucrose because of this study and others.

____________________________

On Egg consumption

From the Journal of Nutrition

A Review of Scientific Research and Recommendations Regarding Eggs
Stephen B. Kritchevsky, PhD

A few excerpts…..
———————————————–

The diet of 5,133 Finnish men and women aged 30 to 69 years was assessed from 1969 to 1972 [20]. Over the subsequent 16 years of follow-up 244 participants died from CHD. After accounting for differences in age, there were no baseline differences in egg consumption between those who died from CHD and those surviving to the end of the study.

————————————————

In the Fakuoka Heart study, 660 cases of non-fatal MI were identified at 22 hospitals in Fakuoka City Japan from September 1996 to September 1998 [21]. The case-series was matched to 1,277 controls based on age, sex and area of residence. High egg consumption was classified as four or more eggs per week and was compared to consumption of fewer than 2 eggs per week. After adjusting for smoking, alcohol use, work related physical activity, leisure-time physical activity, hyperlipidemia, hypertension, diabetes, angina pectoris and obesity, there was no association between egg consumption and the first occurrence of non-fatal myocardial infarction (RRmen = 0.9, RRwomen = 0.8). Other dietary factors were not accounted for in the analysis.

—————————–

One study has looked at the role that animal products, including eggs, might play in modulating stroke risk. In 1979, participants in the Hiroshima/Nagasaki Life Span Study who were free of stroke, cancer and heart disease completed risk factor questionnaire including diet items (14,209 men and 22,921 women) [25]. After accounting for sex, age, city, radiation dose, body mass index, smoking status, alcohol use, education, history of diabetes or hypertension, those reporting almost daily egg consumption had a 30% lower rate of stroke death compared to those never consuming eggs (RR = 0.70, p < 0.05). Similar associations were seen for dairy product and fish consumption. The association was stronger for hemorrhagic stroke than occlusive stroke.

—————————-

In summary, eight studies have reported on the egg consumption and CHD risk directly. On the whole they do not support the contention that egg consumption is a risk factor for heart disease. However, the largest by Hu and colleagues is the only one to specifically address issue [23]. It is also the one that used the most well developed dietary instrument and the most sophisticated analytic approach. This study showed no increase in risk associated with egg consumption in the general population. The issue of the role of dietary cholesterol in diabetics requires further examination.

http://www.jacn.org/content/23/suppl_6/596S.full

____________________________

My approach to heart disease is based on common sense, well-done studies, personal experience, clinical evidence and a smattering of suspicion of the ulterior motives of organized medicine.

It seems that medication is the chief weapon against heart disease.

Diet and Nutrition is given lip service but no real emphasis.

I like studies that involve long term observation of populations.

————————————–

Summary Info:

Elevated cholesterol is more like the policeman than the criminal.

Cholesterol is a nutrient.

Cholesterol is in EVERY cell of our bodies.

Most hormones are “based” on the cholesterol molecule.

Cell membranes are as much as 24% Cholesterol

Cholesterol gives cell membranes rigidity

12% of the brain is fat – aka cholesterol

————–

A quick point from…..

How Cholesterol Help Your Brain and Nerve Cells?

http://cholesteroladvice.hubpages.com/hub/How-Cholesterol-Help-Your-Brain-and-Nerve-Cells

an excerpt…

“The average human brain weighs about 3 pounds. Up to 78 percent of that weight is water. Some of the weight is protein (8 percent), some is carbohydrates (1 percent), and some is a grab bag of organic and inorganic compounds (3 percent). The rest (up to 12 percent) is fat, including — surprise, surprise — cholesterol.”

————-

Eat two eggs per day – there is no evidence that eggs/cholesterol increase the risk of heart disease or death. AND, there is evidence that eating eggs reduces you risk of stroke.

Avoid table sugar [sucrose] and processed food that contains added sugar.

Use REAL butter – No evidence that butter leads to heart disease.

There IS evidence that Margarine aka Trans-fat and hydrogenated oil can cause heart disease.

Take a supplemental EFA’s [to include the omega 3 oils – flax and fish oil].

Use Olive oil [omega 9 rich – it improves the omega 6 to 3 ratio]

Avoid omega 6 rich oils like corn oil, sunflower and safflower oils.

It is difficult to get adequate Omega 3’s from the diet alone.

It is IMPOSSIBLE to get optimal amounts of the B vitamins with diet alone.

Taking Supplemental B vitamins will reduce homocysteine in the blood.

If your cholesterol is elevated – there are two B vitamins that have shown promise in reducing cholesterol numbers, Niacin and pantothenic acid [and its Siamese twin version pantethine].

————————————

Take Home Message……….

We cannot get “Full Spectrum Nutrition” from foods alone.

We MUST to supplement our diets to get “Full Spectrum Nutrition”.

To achieve Optimal Health we need “Full Spectrum Nutrition”.

————————————

And as I always say….

To achieve optimal health we need Full Spectrum Nutrition.

Around 90 nutrients are considered ESSENTIAL.

These nutrients can be divided into 4 groups:

Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.

If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.

To get full spectrum nutrition we ALL need to supplement our diets.

———————————-

Supplements to consider:

1) Get a good multiple vitamin/mineral product. Versions with “Chelated” minerals are best. I also like those with some plant based vitamins.

2) Take a quality Calcium product. Look for MCHA as the calcium source and one that includes Magnesium, vitamin D and some assorted trace minerals.

3) Take Omega 3 oils. Flax oil is the best to start. Adding Krill or fish oil later [BTW – Krill oil in the container has a distinctive odor – if you place 3-4 desiccant packs in the bottle and refrigerate it, the odor is gone in 12 hours]

4) Find a good Colloidal mineral product for trace minerals. Make sure it’s from Humic shale and NOT ionic minerals. Humic shale is the “fossilized” remains of the dinosaur days. Plant based colloidal minerals are 98% absorbed.

5) Vitamin E is difficult to get in sufficient amounts from foods. I advise people to supplement with at least 400 IU per day.
Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable. Look for a vitamin E with mixed tocopherols that also contains selenium.

———————————-

Your feedback is important – please comment , ask questions and suggest topics that interest you!!

If you like this post and this page be sure to “LIKE” both before you leave.

Are YOU stressed out?

Are you a stress MONSTER?

Do you FEEL you’re stressed?

Do you do shift-work?

Have you pushed yourself so far that you’ve gotten sick?

DO you know what stress is?

Stress is part of life – can YOU handle it?

Have YOU heard that stress KILLS?

Why is it that some people handle stress better than others?

Have you noticed that some people age faster than others?

Have you developed gray hair ?

Do you feel like you are “falling apart?

Did you know that proper nutrition improves your stress?

————————————–

If you are “stressed out” – YOU are not alone.

Here is one definition of stress that I think is appropriate.

Stress – a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation.

Most of us experience the symptoms of stress. 

We have meltdowns, blow-ups and crashes. 

Sometimes we get an illness with an illness on top.

Stress can be emotional, physical or spiritual – we are pushed beyond our abilities on a regular basis.

Let’s face it, we are an entangled bundle of the three – emotional, physical and spiritual.

It is common sense that nourishing our bodies improves our ability to handle stress.

We must optimize our emotional and spiritual beings as well as our physical bodies. 

Your emotional and spiritual enrichment is complex – I will leave these to you and yours.

However, it is true that the physical affects its two partners [emotional and spiritual] both positively and negatively, as the case may be. 

The PHYSICAL responds to nutrition- good or bad.

From your brain to your heart- to your senses around to your mood and across the body from your skin, your sinuses and taste-buds to your fingertips down to your toes YOU are susceptible to stress. 

Full spectrum nutrition can protect you from stress.

————————————–

Let me digress for a few minutes to make a couple of observations.

Think of stress as something that exceeds a given tool’s limits.

A Few Examples:

~Driving

You need your car to get around but if drive too fast or too carelessly or text while driving your auto will encounter “stress” in a special way – a collision. 

A minor wreck may not even damage your bumper [little stress] but a “full speed rear-ender” can send you shopping for a new vehicle [BIG stress].

~Working

Another example is a shovel with a wooden handle. If you’ve had the privilege of digging a ditch you have heard the creak and groan of exceeding the shovel’s capacity [stress].

If your shovel is small enough and the dirt hard enough you may have broken its handle [big stress].

~ Boxing

My third example involves unintended stress. Imagine you are a boxer and you’ve lucked out – a title fight with Mike Tyson. 

If you are well trained, in perfect condition, and skilled in the arena of boxing you may escape with a bad headache and the beginning of your Van Gogh Halloween costume. 

However, if you are like me [not a big fan of getting punched] and not particularly well trained – you may find yourself in the hospital, or worse. 

————————————–

These three examples are analogous to our efforts.

We are reckless at times and pay the cost. This can be from not taking care of ourselves – drinking too much, not eating enough [or too much] or playing too much.

Often, we are merely doing “work” and exceed our limits. This can be from working too much without proper rest and relaxation – not re-charging our batteries.

Finally, we can put ourselves in situations where we encounter outside stress beyond our control. Infections fit into this category. 

————————————–

A quick observation: 

The Flu doesn’t kill everybody, does it? Who does it kill? 

That is correct – the old and frail as well as the young and susceptible die from the Flu.

So, it is not the flu that kills – but YOUR ability to survive it – much like taking a punch from Mike Tyson.

It is the difference between the people that kills them. 

————————————–

As I have stated many times before –

To achieve optimal health we MUST have Full Spectrum Nutrition.

Around 90 nutrients that are considered ESSENTIAL health.

An “Essential” nutrient, if absent, will cause symptoms – on a sliding scale, depending on the degree of deficiency and primary nutritional state.

————————————–

Consider…

You can be balding but not totally hairless.

You can have trouble hearing but not be deaf.

Vision can be slightly blurry to blind.

You may have premature wrinkling, but not yet prune like.

The aching in your joints may be annoying but not yet disabling.

Your energy levels may wax and wane.

The dryness of your skin can vary from mild to severe.

Your carpal tunnel syndrome can be subtle or super-painful.

————————————–

There are hundreds of examples of symptoms that occur when we lack “Essential” nutrients.

Remember the sliding scale goes from severe deficiency to Optimal nutrition. 

It is YOUR job to feed yourself and seek out proper nutrition, nobody will do it for you – not the government, not McDonalds and it certainly won’t happen by chance.

Gambling on nutrition usually gives you average nutrition/health, but sometimes worse – never better. 

Interestingly enough, many of these symptoms can improve with proper dietary supplementation.

————————————–

Before we review our list of nutrients to consider:

A Quick Review of some Do’s and Don’t’s —– 

Do drink plenty of water [but not distilled water = no minerals]

Use REAL Butter

Never use Margarine [AKA Hydrogenated oil or TRANS fat]

Be aware that TRANS fat is in a lot of foods

Look for products without Trans fats

Trans fat has a strong association / causes Heart Disease

Don’t drink dark colas [Phosphorus robs our Calcium]

Avoid Sugar [It increases cholesterol and depletes B vitamins]

Get 30 minutes of Sunlight per day [Vitamin D and others]

Get some exercise EVERY day [the stairs or the parking lot counts]

Focus on positive thinking [set nutritional and health goals]

Use your Brain daily [Reading and Thinking counts]

————————————–

Back to Nutrition……

To achieve Optimal Health we need “Full Spectrum Nutrition”.

To endure and even thrive in the face of STRESS we need “Full Spectrum Nutrition”.

We cannot get “Full Spectrum Nutrition” from foods alone.

We MUST to supplement our diets to get “Full Spectrum Nutrition”.

___________________________

Here is a list of Nutrients that make up Full Spectrum Nutrition.

Vitamins [B’s, C, E, A, D, K, Carotenes]

Minerals [Major, Trace, Ultra-trace]

Oils and Fats [EFAS, DHA, EPA, GLA]

Amino Acids [Protein as well as Targeted Amino acids]

Other Vita-Nutrients [CoQ10, Glandulars, Creatine, Glucosamine]

Digestion/Assimilation [Digestive Factors and Enzymes]

Beneficial Bacteria [Bifidobacterium and friends]

___________________________

My Best Supplement Advice:

1) Take a quality Multiple Vitamin/Mineral product – Chelated minerals are 40-60% absorbed, Plant based vitamins are desirable, natural is better.

——————–

2) A separate B Complex [all the B’s] is a good idea. I also take extra B1 and B12 – my mental focus and performance stays top notch with this approach.

——————–

3) Extra Vitamin C is a plus. With illness we need more. I think taking 2-4 grams per day is wise. 

A good start is 1,000mg twice a day. Vitamin C is 100% Non-toxic. 

Bowel tolerance or loose stools are seen if you take more than you need.

——————–

4) Vitamin E is difficult to get in sufficient amounts from foods. 

I advise people to supplement with at least 400 IU per day.

Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable. 

Look for a vitamin E with mixed tocopherols that also contains selenium.

——————–
5) Get a Calcium product that utilizes MCHA as its source [a naturally occurring “chelated” Calcium], Also get 30 minutes of sunlight per day [Vitamin D]

——————–

6) Incorporate the EFA’s into your daily regimen – Flax oil +/- Borage oil plus Fish or Krill oil is a smart plan. 

Use Olive oil while avoiding other omega 6 rich cooking oils – Improving your omega 6:3 ratio – ideally 1:1 is our goal.

——————–

7) For your Trace and Ultra-trace minerals – get a quality Plant Derived Colloidal product – “Humic shale” versions are best [Ionic versions are less effective – not from plants]. 

Humic shale is the “fossilized” remains of the dinosaur’s vegetation.

——————–

8) Work on getting 20-30 grams of protein per meal. 

Animal sources are “complete” – having a full complement of the 20 amino acids in the correct amounts.

Plant sources lack one or more amino acids.

Vegetarians and Vegans must use intelligent/thoughtful “mixing” of vegetables to achieve a “balanced” and complete array of the amino acids.

——————–

9) Consider specific amino acid supplements for special needs. 

L-Arginine is good for Growth hormone production, Cardiac function, Erectile dysfunction [natural Viagra], Wound healing and Immune function. 

L-Glutamine curbs Sugar and Alcohol cravings, rebuilds the Gut/intestines, helps with Liver function and Muscle repair/building.

L-Carnitine, a fat carrier, helps burn fat – it’s good for the Brain, Heart and other muscles; it also fights Fatigue.

L-Tryptophan or its “ready to go” super twin – 5 HTP helps with sleep and mood by boosting serotonin levels in the brain. 

There are many amino acids that give specific as well as general benefits to our health.

[Side note: Nutrients are always preferable to Medication if they give similar or even superior results because they lack, the sometimes dangerous, side effects and adverse reactions seen in pharmaceuticals.]

——————–

10) Other Vita-Nutrients to think about: 

CoQ10 is certainly a must for people taking cholesterol medication [the “Statins”] because these drugs inhibit the body’s ability to make CoQ10. 

CoQ10 deficiency causes fatigue, weight gain and has been associated with Congestive heart Failure as well as increased Cancer risk. 

Creatine is not just for weight lifters – it has been shown to improve Brain function [in the elderly especially], it helps heart function as well and may help prevent Cancer.

Various Glandular products can help optimize our systems. 

Adrenal extract is one that I use regularly. 

I also take some DHEA. 

[Side note: Historically, we have not always had an ample food supply – in tougher times we didn’t waste or view organ meats as undesirable – in fact we relished their consumption. Today, we avoid organ products and inadvertently miss out on valuable nutrition.]

——————–

11) I take a Glucosamine/Chondoitin/MSM product to protect my joints – it’s good prevention against Arthritis. 

People with Arthritis already can see improvement in 2-3 weeks [even RA or Rheumatoid Arthritis]. 

The best version is derived from cows –aka Bovine source.

——————–

12) Taking a “Full Sprectrum” digestive aid can help optimize digestion/absorption/assimilation of nutrients – from food as well as dietary supplements. 

Look for products that contain Betaine HCl and Oxbile as well as the Pancreatic enzymes. 

Check with your doctor if you have digestion related symptoms – early detection and treatment of GI problems is very important. 

Without good digestion you cannot have good nutrition.

——————–

13) The Beneficial Bacteria assist in a number of ways. 

By keeping our normal flora in our intestines healthy we can keep “pathogenic” [disease causing] bacteria at bay. 

Conversely, when we take antibiotics – we kill off the good bacteria as well as the “bad” and this can lead to overgrowth of yeast and disease causing bugs. 

Although not dinner conversation, these beneficial bacteria [Bifidobacterium strains in particular] comprise around one half of the normal stool’s composition – now you know. 

There are various products available and even some yogurt preparations contain the “Pro-Biotics”. 

Interestingly enough, one of the benefits of eating raw vegetables is getting many of these soil based bacteria.

________________________________

And as I always say….

To achieve optimal health we need Full Spectrum Nutrition.

Around 90 nutrients are considered ESSENTIAL

These nutrients can be divided into 4 groups: 

Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.

If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.

To get full spectrum nutrition we ALL need to supplement our diets.

————————————–

Your feedback is important – please comment , ask questions and suggest topics that interest you!!

If you like this post and this page be sure to “LIKE” both before you leave.

Is YOUR Potassium up to Par?

DO you have fatigue and Muscle soreness?

Dizziness or fainting a problem?

What about an irregular heartbeat?

You could have a potassium deficiency.

Do you know the symptoms of potassium deficiency?

Do you need a potassium supplement? Not likely

Can you get Potassium from foods? Yep 

Do you eat fruits and vegetables? 

Potassium is reliably found in fruits and veggies.

If you have high blood pressure or take fluid pills

You may need extra potassium.

————————————————–

[In response to a question from a reader]

Some Potassium Factoids:

Potassium ranks as on the most important minerals in our bodies, tissues and cells.

Potassium is found in every cell of the human body. 

Potassium is essential to water balance and distribution.

Potassium helps with acid-base balance. 

Potassium works in concert with sodium, chloride, magnesium and calcium.

Potassium, an electrolyte, and plays a crucial role in water balance and the maintenance of blood pressure. 

Potassium is also vital to normal muscle and nerve function.

Potassium is important to kidney and adrenal function.

Potassium is crucial to the conduction of the electrical impulses that control the heart. 

Potassium deficiency, or hypokalemia, causes a wide array of symptoms – which vary in severity depending on the degree of deficiency.

————————————————–

~ A little Practical and Physiology Background

95% of our Potassium is inside our cells, with only a fraction in the bloodstream.

Potassium excess in the bloodstream can cause the heart to stop beating, AKA Cardiac Arrest.

Potassium is used in lethal injections [along with a sedative and a paralytic agent]

Hyper-kalemia [or elevated levels of potassium] is rarely seen in people with normal kidney function.

Some medications increase the risk of developing Hyper-kalemia.

Kidney failure or chronic kidney disease [CKD] can lead to Hyper-kalemia as well.

Talk to you doctor before taking a potassium supplement.

The good news is that foods can give YOU all the potassium you need.

More on foods in a minute.

Let’s look at some symptoms of potassium shortage….

___________________________________________ 

Potassium Deficiency Symptoms include: 

Except from a great post on Livestrong,com

~ Muscle Weakness, Spasms, Cramps and Tetany

In order for muscle cells to contract, a marked difference in intracellular and extracellular potassium concentrations must exist.

As potassium levels drop, this concentration difference decreases and the muscles are unable to function normally. This causes generalized fatigue and a variety of muscular symptoms including weakness, spasms, twitching and cramps. 

In cases of extreme hypokalemia, the muscles can go into a sustained involuntary state of contraction called tetany.

~ Paralysis

Extreme hypokalemia can cause the muscles to go completely limp, a condition called flaccid paralysis.

Importantly, the muscles involved in breathing can be affected by hypokalemic paralysis. Breathing can be slow and shallow, or may stop completely.

~ Muscle Stiffness, Aching and Tenderness

Severe potassium deficiency not only impairs the function of muscle cells, it also damages them, causing their contents to leak out–a condition called rhabdomyolysis. 

Symptoms include profound weakness and muscle stiffness, aching and tenderness.

~ Abdominal Bloating, Pain and Cramping

The involuntary muscles of the stomach and intestines can also malfunction when the potassium level is too low. 

Symptoms including abdominal bloating, pain, and cramping may be present. Constipation may also occur. 

In the extreme, intestinal activity may virtually stop, a condition called paralytic ileus.

~ Heart Palpitations

The rhythmic, coordinated contractions of the heart are controlled by electrical impulses, which are ferried across the heart muscle by a specialized conduction system. 

Hypokalemia can disrupt this conduction system, causing heart rhythm abnormalities. 

The most common symptom is heart palpitations–an awareness of missed beats, extra beats, or a feeling that the heart is pounding too fast or too hard. 

These rhythm abnormalities can be life- threatening, and cardiac arrest may occur.

~ Dizziness and Fainting

Potassium deficiency can cause the kidneys to lose their ability to concentrate urine.

As a result, excessive amounts of water are lost from the body and the blood pressure drops. 

This can cause symptoms of dizziness or fainting, especially when getting up to a standing position.

~ Frequent Urination and Extreme Thirst

As already noted, hypokalemia can cause an excessive loss of water through the kidneys. 

Frequent urination and extreme thirst are common symptoms when hypokalemia has been present for some time.

~ Numbness and Tingling

Low potassium causes the nerves to fire abnormally, which may cause numbness, tingling or a burning sensation, especially in the hands and feet.

___________________________________________ 

As you can see, potassium is important to life.

~ Potassium supplements

The only time I recommend a separate potassium supplement is when people have high blood pressure or are on a diuretic [fluid pill]. You should discuss your need with your doctor.

Physicians usually prescribe potassium in the salt form [Potassium chloride or potassium bicarbonate]. The typical dose is 1.5 grams to 3 grams per day. 

Potassium salts [Potassium chloride or potassium bicarbonate] can cause nausea, vomiting, diarrhea and ulcers – not pleasant.

There are other forms available where potassium is bound to various amino acids –aka “amino acid chelates “. Fewer side effects are seen with this version.

Potassium aspartate [an “amino acid chelate”] is the best choice if a supplement is necessary.

—————————————————–

Diet CAN provide enough potassium for most people.

Diet alone is usually sufficient.

I like to augment potassium using food as much as possible. 
Juicing, blending and concentrated vegetable supplements are good choices.

In our farming we use a fertilizer, NPK, – where the K stands for potassium.

Potassium is reliably found in foods – and in the colloidal form – 98% absorption.

___________________________________________ 

Here is a list of Foods High in Potassium

—————————————————–

Excerpted from the website nal.USDA.gov
http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/sr15w306.pdf
___________________________________________ 

Potassium in milligrams

Tomato products, canned, paste – 262mg /1 cup

Orange juice, frozen concentrate, unsweetened – 213mg /6oz 

Beet greens, cooked, boiled, drained – 144mg/ 1 cup 

Beans, white, mature seeds, canned – 262mg / 1 cup

Fast foods, potato, french fried in vegetable oil – 169mg/1 large

Dates, domestic, natural and dry – 178mg / 1 cup 

Milk, canned, condensed, sweetened – 306mg / 1 cup

Raisins, seedless – 145mg / 1 cup

Potato, baked, flesh and skin – 202mg/ 1 potato

Grapefruit juice, frozen concentrate, unsweetened – 207mg/ 6oz 

Snacks, trail mix, tropical – 140mg/ 1 cup 

Soybeans, green, cooked, boiled, drained – 180mg/ 1 cup

Potatoes, au gratin, using butter – 245mg/ 1 cup

Lima beans, large, mature seeds, cooked, boiled – 188mg/1 cup

Snacks, trail mix, with salted nuts and seeds – 146mg / 1 cup

___________________________________________ 

From http://www.chiquitabananas.com/

We are often asked ‘how much potassium is in a banana?’ Well, the average Chiquita banana contains about 422 mg of potassium (a little less than ½ a gram), making bananas a potassium superfruit—that’s 13% of the daily-recommended amount of potassium from only one Chiquita banana!

___________________________________________

A healthy diet can provide ample potassium

But how much potassium do we need? 

From Michael T Murray in the Encyclopedia of Nutritional Supplements…

“The estimated safe and adequate daily dietary intake of potassium set by the Committee on Recommended Daily Allowances is 1.9 to 5.6 grams. If diet does not meet body potassium requirements, supplementation is essential to good health. This statement is particularly true for the elderly, athletes and people with high blood pressure.”

___________________________________________ 

A short diversion to talk about salt and a way to get extra potassium while using the salt shaker….

~ One practical approach to getting additional potassium is using Morton’s lite salt – it provides a source sodium and a decent supply of potassium.

~ Morton’s LITE SALT is 50% Sodium chloride and 50% Potassium chloride….”killing three birds…” so to speak, by getting Sodium and Potassium plus Iodine] 

~If your body temperature is 97.8 or less you are likely short on IODINE. The thyroid gland must have Iodine, a mineral, to function properly. [Normal range is usually considered 98.6 to 99.4]

~Salt your food to taste. It a persistent medical myth that salt is bad for you. If you swell/retain fluid when you eat salt you are probably calcium deficient. My experience has been that salt sensitivity will resolve after one week of proper calcium supplementation. [look for MCHA as calcium source]

~Sodium/Salt is necessary to make stomach acid. Stomach acid is required for proper absorption of MINERALS [Calcium and Iron, esp], Protein/Amino Acids and B vitamins [B12 in particular]

Note: Those with severe heart disease or kidney disease require close medical monitoring of salt and fluid status. Conversely, those with normal heart and kidney function have little to worry about concerning salt intake especially as it relates to blood pressure and heart disease. There is significant reluctance of mainstream medicine to accept the evidence that salt restriction showed no benefit in treating/reducing high blood pressure. 

————————————-

Take Home Message……….

We CAN get our Potassium from our foods, BUT….

We cannot get “Full Spectrum Nutrition” from foods alone.

We MUST to supplement our diets to get “Full Spectrum Nutrition”.

To achieve Optimal Health we need “Full Spectrum Nutrition”.

————————————

And as I always say….

To achieve optimal health we need Full Spectrum Nutrition.

Around 90 nutrients are considered ESSENTIAL.

These nutrients can be divided into 4 groups:

Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.

If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.

To get full spectrum nutrition we ALL need to supplement our diets.

———————————-

Supplements to consider:

1) Get a good multiple vitamin/mineral product. Versions with “Chelated” minerals are best. I also like those with some plant based vitamins.

2) Take a quality Calcium product. Look for MCHA as the calcium source and one that includes Magnesium, vitamin D and some assorted trace minerals.

3) Take Omega 3 oils. Flax oil is the best to start. Adding Krill or fish oil later [BTW – Krill oil in the container has a distinctive odor – if you place 3-4 desiccant packs in the bottle and refrigerate it, the odor is gone in 12 hours]

4) Find a good Colloidal mineral product for trace minerals. Make sure it’s from Humic shale and NOT ionic minerals. Humic shale is the “fossilized” remains of the dinosaur days. Plant based colloidal minerals are 98% absorbed.

5) Vitamin E is difficult to get in sufficient amounts from foods. I advise people to supplement with at least 400 IU per day.
Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable. Look for a vitamin E with mixed tocopherols that also contains selenium.

———————————-

Your feedback is important – please comment , ask questions and suggest topics that interest you!!

If you like this post and this page be sure to “LIKE” both before you leave.

Have you heard of “Starch Blockers”?

They sound tempting, Don’t they?

Eating what YOU want and still losing weight, Really?

Are you tired of fad diets?

Did you know that your appetite is increased by a poor diet?

———————————–

Don’t be a victim of misleading marketing.

I received a question about starch blockers yesterday.

Here is my view and some good recommendations.

Starch Blockers have gained some popularity and may offer short term benefits. BUT, they are not the long term solution.

The pharmaceutical industry has a few medications that promise to “SLOW” the absorption of starches and carbohydrates.

Precose is one of a family of drugs which include Glyset and Glucobay. It does something very close to what the “starch blockers” claim to do. 

To quote the prescribing information for Precose, “Acarbose is a man-made oligosaccharide designed to slow down the actions of alpha-amylase and alpha-glucosidase enzymes thereby slowing the appearance of sugar in the blood after a meal.” 

By slowing down the digestion of starches and complex sugars it prevents the generation of the high blood sugars that are believed to cause diabetic complications.

Some side effect info….

________________________________

From Rx List – The Internet Drug index

http://www.rxlist.com/precose-drug.htm

Excerpt:

What are the possible side effects of acarbose (Precose)?

Get emergency medical help if you have any of these signs of an allergic reaction: hives; difficulty breathing; swelling of your face, lips, tongue, or throat.

Call your doctor at once if you have any of these liver symptoms:
low fever; nausea, stomach pain, loss of appetite; dark urine, clay-colored stools; or jaundice (yellowing of the skin or eyes).

Less serious side effects may include:
mild stomach pain, gas, bloating; diarrhea or mild skin rash or itching.

This is not a complete list of side effects and others may occur. Tell your doctor about any unusual or bothersome side effect. You may report side effects to FDA at 1-800-FDA-1088.

________________________________

You can expect similar symptoms with OTC starch blockers.

Gimmicky, expensive and probably not the way to go.

All of this assumes that starches are ok – more on this a minute.

———————————–

I prefer using sensible dieting along with dietary supplementation of “essential nutrients”.

Inappropriate hunger has at least 3 causes.

1) Lack of minerals – see PICA 

Chromium reduces sugar cravings and it stabilizes insulin levels.

Insulin is one of the most powerful stimulators of the appetite! 

Many minerals , when lacking, will increase your appetite.

2) Lack of good fats – eat butter, eat eggs and cheese.

Consider a coconut oil supplement for energy.

Avoid vegetable oil [rich in omega 6]

Use Olive oil [Omega 9 oils do not worsen the 6:3 ratio]

Use flax and fish oil [possibly Krill] for omega 3’s

Take some Borage oil [rich in GLA]

The Omega 6:3 ratio is important – learn about it.

Don’t be avoid of fat – use good judgment though – In the past I’ve gained a few pounds eating clam dip to excess [sour cream base]

3) Lack of protein in the diet.

Try to get 20-30 grams per meal – [see my posts about dieting.]

l-Glutamine, @ 2-5 grams per dose, will reduce sugar cravings [and alcohol cravings] in short order. [Aka – “sweet tooth”]

———————————–

Some background…..

We are designed to get our nutrition from food – not rocks or dirt.

Plants live and grow in dirt or more accurately, the soil [with contains moisture, bacteria and other critters]. 

Plants, with their chlorophyll, use sunlight to make carbohydrates, amino acids [and proteins], fats [oils] as well as a wide array of vitamins.

Plants CANNOT make minerals.

As I’ve said before.

Our soil is depleted, that is, our farmland has been stripped of minerals. [We need around 60 minerals]

We have used a “fertilizer” for over 100 years, NPK or nitrogen, phosphorus and potassium.

We have also utilized levees for around 100 years as well.

With 5-7 years of using the same soil without flooding [no new minerals] the minerals are depleted.

[If your checking account is all withdrawals/no deposits = trouble.]

Evidence of this is seen in animals’ failure to thrive, birth defects and a long list of illnesses. [When the don’t have dietary supplementation of minerals, etc]

Plants and animals both need minerals to live and thrive. [Plants are more susceptible to disease, too]

Plants take metallic or rock-like minerals into their system and turn them into colloidal minerals [98% absorbable].

Minerals from plants have a 98% absorption rate.

Plants CAN make Vitamins, Amino acids/protein and Oils/Fats.

Plants can NOT make Minerals.

Minerals must be in the soil or they will not be in plants.

Animals, by design, acquire their minerals through eating plants or by eating other animals [who have eaten plants and other vegetation like algae or seaweed].

Animals are not designed or suited to eat rocks for their mineral needs [neither are we]. 

“Rock like” or Metallic minerals are 3% absorbed.

Until we repair our soil and farmland we MUST supplement our diets to ensure complete mineral nutrition.

———————————–

Now, one of the arguments for “getting everything you need from the four food groups” is based on the assumption that the soil has adequate minerals. 

This is a veritably faulty assumption. 

Our soil is depleted of minerals.

Ideally, with a full complement of minerals in the soil, foods like rice, bread, potatoes and pasta would provide us with minerals. 

The minerals are missing.

Even with perfect soil, excessive starch intake causes us to lose minerals or simply “use them up”. 

Sugars and starches accelerate urinary losses of chromium.

Final thought along these lines – starches and sugars cause/stimulate the production of insulin. 

Excess insulin makes us fat and hungry, no joke. 

————————————

Take Home Message……….

We cannot get “Full Spectrum Nutrition” from foods alone.

We MUST to supplement our diets to get “Full Spectrum Nutrition”.

To achieve Optimal Health we need “Full Spectrum Nutrition”.

————————————

And as I always say….

To achieve optimal health we need Full Spectrum Nutrition.

Around 90 nutrients are considered ESSENTIAL.

These nutrients can be divided into 4 groups:

Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.

If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.

To get full spectrum nutrition we ALL need to supplement our diets.

———————————-

Supplements to consider:

1) Get a good multiple vitamin/mineral product. Versions with “Chelated” minerals are best. I also like those with some plant based vitamins.

2) Take a quality Calcium product. Look for MCHA as the calcium source and one that includes Magnesium, vitamin D and some assorted trace minerals.

3) Take Omega 3 oils. Flax oil is the best to start. Adding Krill or fish oil later [BTW – Krill oil in the container has a distinctive odor – if you place 3-4 desiccant packs in the bottle and refrigerate it, the odor is gone in 12 hours]

4) Find a good Colloidal mineral product for trace minerals. Make sure it’s from Humic shale and NOT ionic minerals. Humic shale is the “fossilized” remains of the dinosaur days. Plant based colloidal minerals are 98% absorbed.

5) Vitamin E is difficult to get in sufficient amounts from foods. I advise people to supplement with at least 400 IU per day.
Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable. Look for a vitamin E with mixed tocopherols that also contains selenium.

———————————-

Your feedback is important – please comment , ask questions and suggest topics that interest you!!

If you like this post and this page be sure to “LIKE” both before you leave.

Essential Minerals and Optimal Health

Can’t we just EAT right and get everything we need? [Nope]

Do we really need to take extra minerals ? [Yep]

Did you know that most illness is avoided with proper nutrition?

Did you know that veterinarians prevent diabetes in animals?

Did you know that cows in domestication rarely have birth defects?

[Most birth defects are prevented in domesticated animals]

Did you know studies show nutrition matters more than genetics?

Have you heard that most illnesses improve with optimal nutrition?

Did you know that 2/3 of our “Essential” nutrients are MINERALS?

Did you know that athletes sweat more in 5 years than “couch potatoes” do in 75 years?

Are you aware that sweat is loaded with minerals?

Did you know that our farmlands’ minerals are depleted?

Did you know plants cannot make minerals?

————————————

Got your Attention? Read on….

A little background:

Farmers and veterinary scientists add vitamins, minerals, amino acids and essential fats to animal feeds, and have been do so for over 50 years. Are you curious about why this is?

As simple as it sounds – this makes animals healthier.

Our soil is depleted, that is, our farmland has been stripped of minerals. [We need around 60 minerals]

We have used a “fertilizer” for over 100 years, NPK or nitrogen, phosphorus and potassium.

We have also utilized levees for around 100 years as well.

With 5-7 years of using the same soil without flooding [no new minerals] the minerals are depleted.

[If your checking account is all withdrawals/no deposits = trouble.]

Evidence of this is seen in animals’ failure to thrive, birth defects and a long list of illnesses. [When the don’t have dietary supplementation of minerals, etc]

Plants and animals both need minerals to live and thrive. [Plants are more susceptible to disease, too]

Plants take metallic or rock-like minerals into their system and turn them into colloidal minerals [98% absorbable].

Minerals from plants have a 98% absorption rate.

Plants CAN make Vitamins, Amino acids/protein and Oils/Fats.

Plants can NOT make Minerals.

Minerals must be in the soil or they will not be in plants.

Animals, by design, acquire their minerals through eating plants or by eating other animals [who have eaten plants and other vegetation like algae or seaweed].

Animals are not designed or suited to eat rocks for their mineral needs [neither are we].

“Rock like” or Metallic minerals are 3% absorbed.

Until we repair our soil and farmland we MUST supplement our diets to ensure complete mineral nutrition.

We have done this is animals for over 50 years. [We deserve a similar effort]

If the Mainstream authorities were to say –

“Take nutritional supplements to stay healthy”

– people will ask, WHY?

The answer is simple, yet unsettling.

Due to our farming methods our food supply is inadequate to provide proper nutrition.

Or put another way – You can’t get your 90 some odd ESSENTIAL nutrients from food alone.

————————————

Have you heard that Folate prevents certain birth defects?

Vitamin B9 prevents neural tube defects.

Did you know that veterinary medicine and farmers have known this since the 1950’s?

Does this make you wonder why we, as humans, have needlessly missed out? Me, too.

It was not until the 1990’s that we, as doctors, admitted that “you cannot get enough B9 from foods alone” and finally recommended that women should take extra B9 [Folate].

————————————

Zinc – an Essential trace mineral.

Zinc deficiency was linked to birth defects in 1952.

Did you know Zinc deficiency in expectant mothers has been linked to Down’s syndrome?

Zinc deficiency is also linked to cleft lip/palate.

Have you heard of this connection between Zinc deficiency and birth defects?

A report from the NIH……
______________________________________

US National Library of Medicine National Institutes of Health

Zinc deficiency in pregnancy and fetal outcome.

Department of Pediatrics, University College of Medical Sciences, and Guru Teg Bahadur Hospital, Delhi, India.

Abstract

Maternal zinc deficiency during pregnancy has been related to adverse effects on progeny, and there are data showing that mild to moderate zinc deficiency (as assessed by available indicators) is quite common in the developing world.

Observational data relating zinc deficiency to adverse fetal outcome have produced conflicting results, mainly because of the lack of a valid indicator of zinc deficiency in pregnancy.

Studies of human pregnancy and zinc supplementation, including those from developing countries, have failed to document a consistent beneficial effect on fetal growth, duration of gestation, and early neonatal survival.

Preliminary results from unpublished studies in developing countries have also proven to be discouraging.

However, recent data and some preliminary findings indicate a beneficial effect of maternal zinc supplementation on neonatal immune status and infant morbidity from infectious diseases, and there is also preliminary evidence that, zinc supplementation may prevent congenital malformations (cleft lip/palate).

With respect to neuro-behavioral development, the evidence is conflicting, with only one study reporting a positive outcome.

More research is required to assess the benefits of the large-scale introduction of zinc supplementation during pregnancy on congenital malformations, immune functions, neurobehavior, and overall neonatal survival in countries where zinc deficiency is a problem. Currently available information does not support the routine use of zinc supplementation to improve pregnancy outcome.

http://www.ncbi.nlm.nih.gov/pubmed/16491666?dopt=Citation

______________________________________

Notice the final comment ……

“Currently available information does not support the routine use of zinc supplementation to improve pregnancy outcome.”

Remember what I mentioned about veterinarians preventing birth defects? They prevent them.

There is compelling evidence in animal studies that zinc prevents birth defects.

The good news is that we can do the same.

————————————

A Quick Comment:

In mainstream medicine the basic method of treatment is medication or drugs.

Medications are not nutrition and can be quite toxic even in small amounts and may elicit severe adverse reactions.

Medications are generally “Disablers” – they block an enzyme or normal process – to correct or “disable” a symptom’s occurrence.

Nutrients are generally Non-Toxic.

Nutrients are “Enablers” – they enhance function and correct underlying cause of the same symptoms that pharmaceuticals target.

Often times scientists/Doctors apply the thinking “less is better” to both medications as well as nutrients, but it is a faulty approach for supplements – Because “optimal is better” with nutrients.

If you think about it. We call them dietary supplements because they augment our nutrition – an extension of our food.

————————————

Back to Zinc

If you take a high quality multi-vitamin-mineral product you will get plenty of zinc and copper.

[Copper deficiency is also associated with birth defects]

We should always take supplements in a balanced fashion.

Taking a single nutrient alone can cause problems.

Too much zinc will cause a copper shortage, and vice versa.

Now – An Overview of Zinc:

We need zinc for bone, joint and muscle health.

A zinc deficiency – prostate problems and increased infection risk.

Wounds don’t heal without zinc.

Smelly Feet? [smelly tennis shoe syndrome] – you need some zinc.

————————————

There are another 58 minerals to talk about.

~ The Major Minerals: Calcium, Phosphorus, Chloride, Magnesium, Potassium and Sodium.

~ The Trace minerals: [Some of them]

Boron – is an important element to promote healthy bones and joints that aids Vitamin D in prostate health, metabolism and regulation of hormone levels.

Chromium – aids in sugar and fat metabolism.

Cobalt – an essential component of vitamin B12.

Copper – essential to elastic fiber maintenance and hair color.

Fluorine – beneficial for bones and teeth.

Iodine – essential for thyroid hormone production.

Iron – needed for hemoglobin in red blood cells.

Manganese works with copper and calcium to decrease bone loss and increase bone health.

Molybdenum helps to break down toxic build up in the body.

Nickel – facilitates the the utilization of calcium.

Selenium – shown to reduce cancer risk, improves bone and joint health [ may reduce osteoarthritis], has anti-aging properties and ridding of free radicals and toxic minerals.

Silicon or Silica – provides benefits to bone, tendon, artery, and cartilage health and development.

Vanadium – helps bone health and promotes collagen synthesis.

Zinc -Essential for a healthy immune system. It helps with muscle growth and the synthesis of protein, and collagen production.

~ Ultra-trace minerals are found in found in very small amounts in the body.

A short diversion….
_______________________________________

From the October 2011 Acres magazine, page 22-23, “Modern Micronutrient Malnutrition” by Lawrence Mayhew

“Ultratrace elements are defined in the scientific literature as essential elements that are required in the daily human diet at a rate of less than 1 ppm, typically less than 50 micrograms per day (ug/day). A microgram is 1,000,000th of a gram.

So, the scientific definitions of trace and ultratrace elements are described in terms of benefits to livestock and humans, taking the definition away from the restricted monarchy of fertilizers, placing them into the realm of human health.

Trace element essetiality should be defined in terms of metabolism and performance of any organism that utilizes them, whether they are plants, microbes, or mammals.

By that criteria, at least 18 elements can be considered as essential ultra-trace elements: aluminum, arsenic, boron, bromine, cadmium, chromium, fluorine, germanium, iodine, lead, lithium, molybdenum, nickel, rubidium, selenium, silicon, tin, and vanadium.

__________________________________________

Arsenic, usually considered a toxin, in minute amounts helps prevent certain cancers.

http://www.guardian.co.uk/science/2008/apr/14/medicalresearch.health

————————————

Take Home Message……….

We cannot get “Full Spectrum Nutrition” from foods alone.

We MUST to supplement our diets to get “Full Spectrum Nutrition”.

To achieve Optimal Health we need “Full Spectrum Nutrition”.

————————————

And as I always say….

To achieve optimal health we need Full Spectrum Nutrition.

Around 90 nutrients are considered ESSENTIAL.

These nutrients can be divided into 4 groups:

Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.

If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.

To get full spectrum nutrition we ALL need to supplement our diets.

———————————-

Supplements to consider:

1) Get a good multiple vitamin/mineral product. Versions with “Chelated” minerals are best. I also like those with some plant based vitamins.

2) Take a quality Calcium product. Look for MCHA as the calcium source and one that includes Magnesium, vitamin D and some assorted trace minerals.

3) Take Omega 3 oils. Flax oil is the best to start. Adding Krill or fish oil later [BTW – Krill oil in the container has a distinctive odor – if you place 3-4 desiccant packs in the bottle and refrigerate it, the odor is gone in 12 hours]

4) Find a good Colloidal mineral product for trace minerals. Make sure it’s from Humic shale and NOT ionic minerals. Humic shale is the “fossilized” remains of the dinosaur days. Plant based colloidal minerals are 98% absorbed.

5) Vitamin E is difficult to get in sufficient amounts from foods. I advise people to supplement with at least 400 IU per day.
Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable. Look for a vitamin E with mixed tocopherols that also contains selenium.

———————————-

Your feedback is important – please comment , ask questions and suggest topics that interest you!!

If you like this post and this page be sure to “LIKE” both before you leave.

Are YOU on a Diet? Supplemental Minerals will Help You lose and Keep Off those Pounds.

Are you going Paleo?

Is your diet Low Carb or a variant of Atkins?

Maybe it’s the Protein Power Life plan you follow?

Are you a South Beach diet fan?

Have you gone the Hcg route?
———————————-
If you are on board on this one, I’ve got some good news.All of these diets will help you lose weight, but “keeping it off” is the universal dilemma.Why are we eating when we are not hungry?Is it boredom, or something more basic?

Did you know a lack minerals will cause cravings, aka Pica?

Pica is the craving for non-food items [farmers call it “cribbing”]

The most classic pica is “ice eating” [or Pagophagia] which is a known symptom of iron deficiency.

[Consumption of dust or sand has been reported among iron-deficient patients.]

———————————-

There many examples of Pica:

Amylophagia [consumption of starch]

Coprophagy [consumption of feces]

Geomelophagia [consumption of raw potatoes]

Geophagy [consumption of soil, clay, or chalk]

Hyalophagia [consumption of glass]

Lithophagia [consumption of pebbles or rocks]

Consumption of paint [pigments contain minerals]

Trichophagia [consumption of hair or wool]

Xylophagia [consumption of wood or paper]

Self-cannibalism or Lesch-Nyhan syndrome. [scary!!]

———————————-

We are prone to call “Cuckoo!!” on these acts but the underlying issue is the lack of minerals.

Most of us are familiar with pregnant women having cravings for “pickles and ice cream” – this is another example of Pica – of course, a symptom of mineral deficiency.

In the Barnyard – we give animals “salt licks” to restore mineral levels – without them animals will eat the side of the barn or fence.

All animal feeds contain supplemental minerals.

Many people seek out “crunchy” items to satisfy their cravings or hunger – the snack food industry has mushroomed.

———————————-

Let’s break here for a short illustration/joke

[A Benedictine monk, Father Francis, told me this joke while I was explaining to him the importance of taking minerals.]

God and a powerful man were talking.

The man boasts “I can do anything you can do!”

God replies “Well, make a man.”

With this the man reaches down for a hand full of dirt,

When God insists, “Wait a minute, use your own dirt!”

———————————-

So, remember plants cannot make minerals either.

If minerals are not in the soil, they cannot and will not be in the crops/plants we grow [or in the animals that eat them]

Taking dietary supplements can correct our farmlands’ mineral depletion problem, one person at a time.

Why can’t we just get our minerals from our food?

Simple answer – Minerals cannot be made by plants – our farming methods and flood control have depleted our farmland’s soil.

Back Story……..

Our Food Supply:

We share a lot of biology with animals.

Our nutritional needs are very similar to most animals, including lions, tigers and bears – cows, pigs and chickens, too!

Farmers and veterinary scientists add vitamins, minerals, amino acids and essential fats to animal feeds, and have been for over 50 years. Are you curious about why this is?

As simple as it sounds – this makes animals healthier.

As I have stated many times:

Our soil is depleted, that is, our farmland has been stripped of minerals. [We need around 60 minerals]

We have used a “fertilizer” for over 100 years, NPK or nitrogen, phosphorus and potassium.

We have also utilized levees for around 100 years as well.

With 5-7 years of using the same soil without flooding [no new minerals] the minerals are depleted.

[If your checking account is all withdrawals/no deposits = trouble.]

Evidence of this is seen in animals’ failure to thrive, birth defects and a long list of illnesses.

Plants and animals both need minerals to live and thrive. [Plants are more susceptible to disease, too]

Plants take metallic or rock-like minerals into their system and turn them into colloidal minerals [98% absorbable].

Plants CAN make Vitamins, Amino acids/protein and Oils/Fats but they CAN NOT make Minerals.

Minerals must be in the soil or they will not be in plants.

Animals, by design, acquire their minerals through eating plants or by eating other animals [who have eaten plants and other vegetation like algae or seaweed].

Animals are not designed or suited to eat rocks for their mineral needs [neither are we]. Metallic minerals are 3% absorbed.

Until we repair our soil and farmland we MUST supplement our diets to ensure complete mineral nutrition.

We have done this is animals for over 50 years. [We deserve a similar effort]

If the Mainstream authorities were to say “Take nutritional supplements to stay healthy” – people will ask, WHY?

The answer is simple, yet unsettling.

Due to our farming methods our food supply is inadequate to provide proper nutrition or put another way – You can’t get your 90 some odd ESSENTIAL nutrients from food alone.

Remember “Essential Nutrients” are those that when absent will lead to symptoms – deficiency symptoms.

The good news is this – Science has provided us with a list of essential nutrients and we can achieve optimal health if we pursue and obtain them.

———————————-

Some Key points:

If you have cravings for salt and sweets – you need to address possible mineral shortages/ deficiencies.

There are around 60 minerals present in healthy infants and adults.

If minerals are lacking, there are deficiency symptoms.

Whether it’s Calcium, Magnesium, Chromium or any of the other 50 + minerals that are short – there are symptoms or “signals” that we are lacking.

Calcium deficiency – insomnia, irritability, road rage, PMS, popping/crunchy joints, twitchy muscles and the list goes on.

Magnesium deficiency – asthma, migraines, kidney stones, muscle spasm, allergies plus many more.

Chromium shortage – insulin resistance, sugar and starch craving, after-meal sweet tooth, hypoglycemia, syndrome X, PCOS, metabolic syndrome to name a few symptoms.

Zinc deficiency – poor wound healing, frequent colds, loss of the sense of smell, “smelly tennis shoe syndrome” [it’s true] , hair loss and many others.

Copper deficiency – loss of elasticity [aneurysm, hemorrhoids, varicose veins, stretch marks, crow’s feet and sagging skin] and loss of hair pigment [graying of hair] and may be a factor in Parkinson’s disease.

[Caution: always take Zinc and copper together – an excess of one can cause a deficiency of the other]

———————————-

Finally – it is important to remember – we are NOT designed to eat dirt! We are supposed to get our minerals from plants and animals that have eaten plants.

Farmer’s and veterinarians recognized the importance of minerals in the 1950’s.

Farmers could not rely on the soil and subsequently plants to deliver these “Essential Minerals”.

Various attempts were made to add minerals to animal feeds – However – metallic minerals [“dirt like” aka elemental minerals] did NOT correct nutritional deficiencies in those animals.

Metallic minerals are not very well absorbed by animals or man.

Limestone or calcium carbonate – the most popular calcium supplement’s key ingredient – is an excellent example of one of these metallic/rock minerals – 3% absorption on average.

The concept of “a Chelated” mineral was born out of necessity.

From the Greek word for claw [chele] – chelated minerals are “created” by adding an animo acid or an enzyme to metallic minerals – this puts them into a 40-60% absorption rate for animals and humans alike.

[MCHA or microcrystalline hydroxyapatite is a natural example of a chelated mineral -derived from bone – and is the best calcium supplement.]

———————————-

Our soil depletion problem necessitates the need for supplemental minerals to get our trace and ultra-trace minerals. [Without trace minerals we stay hungry- Pica]

Plant derived colloidal minerals from Humic shale is the best choice – there are in liquid form and have a 98% absorption rate.

And as I always say….

To achieve optimal health we need Full Spectrum Nutrition.
Around 90 nutrients are considered ESSENTIAL.

These nutrients can be divided into 4 groups:

Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.

If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.

To get full spectrum nutrition we ALL need to supplement our diets.

———————————-

Supplements to consider:

1) Get a good multiple vitamin/mineral product. Versions with “Chelated” minerals are best. I also like those with some plant based vitamins.

2) Take a quality Calcium product. Look for MCHA as the calcium source and one that includes Magnesium, vitamin D and some assorted trace minerals.

3) Take Omega 3 oils. Flax oil is the best to start. Adding Krill or fish oil later [BTW – Krill oil in the container has a distinctive odor – if you place 3-4 desiccant packs in the bottle and refrigerate it, the odor is gone in 12 hours]

4) Find a good Colloidal mineral product for trace minerals. Make sure it’s from Humic shale and NOT ionic minerals. Humic shale is the “fossilized” remains of the dinosaur days. Plant based colloidal minerals are 98% absorbed.

5) Vitamin E is difficult to get in sufficient amounts from foods. I advise people to supplement with at least 400 IU per day.
Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable. Look for a vitamin E with mixed tocopherols that also contains selenium.

———————————-

Your feedback is important – please comment , ask questions and suggest topics that interest you!!