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.

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[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.

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~ 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.

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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

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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.

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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”]

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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?

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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.

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

The Best Supplement Tips from TheVitaDoc

__________________________________________

Groups to consider…

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]

_________________________________________

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.

_________________________________________

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]

_________________________________

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.

———————————

As always, feel free to comment or message questions or concerns.

How is YOUR Memory?

Are you forgetful lately?

Do you “lose your words” sometimes?

Can you remember important events or must you rely on a calendar?

Are you foggy minded until noon?

Is your “immediate fact recall” as reliable as a Yugo?

Could Dory the fish beat you in Trivial Pursuit [Finding Nemo version]?

Would you like to be as quick quitted and sharp as you once were?

Do you worry about impending dementia and memory loss?

Have you ever had a relative with severe mental decline?

Scary isn’t it?

Did you know that nutrition and specifically “targeted nutrition” can help?

[Nutritional methods can even help those with significant impairment]

Are you ready to get focused and stay there?

—————————-

When you “really think about it” you should be happy that you CAN.

Dementia and mental decline is one of the more disheartening conditions in our society today.

Bad News…..and it seems that “Mainstream medicine” has few treatments that are helpful.

The saying “an ounce of prevention is worth a pound of cure” comes to mind. [I think we should follow more of Benjamin Franklin’s advice.]

With TRUE Prevention – nothing happens – at least the event that was prevented :~)

Certainly, preventing Alzheimer’s and other dementias is high on my list, read on.

Prevention is barely considered in mainstream medicine.

This is because nutrition is usually an afterthought in our culture of using drugs rather than food to heal us and prevent ailments altogether.

The Good News is that your brain needs nutrition just like the rest of your body.

Let’s take a look at some stated FACTS.

[Warning! This is dry stuff, but it’s good setup]

_________________________________________________

Excerpt from http://www.alz.org/downloads/facts_figures_2011.pdf

2011 Alzheimer’s Disease Facts and Figures

An estimated 5.4 million people have Alzheimer’s disease at an estimated cost of 183 billion dollars annual cost.

—————————

Dementia: Definition and Specific Types

Dementia is caused by various diseases and conditions that result in damaged brain cells or connections between brain cells. When making a diagnosis of dementia, physicians commonly refer to the criteria given in the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition (DSM-IV).(1) To meet DSM-IV criteria for dementia, the following are required:

• Symptoms must include decline in memory and in at least one of the following cognitive abilities:

1) Ability to generate coherent speech or understand spoken or written language;

2) Ability to recognize or identify objects, assuming intact sensory function;

3) Ability to execute motor activities, assuming intact motor abilities, sensory function and comprehension of the required task; and

4) Ability to think abstractly, make sound judgments and plan and carry out complex tasks.

• The decline in cognitive abilities must be severe enough to interfere with daily life.

It is important for a physician to determine the cause of memory loss or other dementia-like symptoms. Some symptoms can be reversed if they are caused by treatable conditions, such as depression, delirium, drug interaction, thyroid problems, excess use of alcohol or certain vitamin deficiencies.

When dementia is not caused by treatable conditions, a physician must conduct further assessments to identify the form of dementia that is causing symptoms.

Different types of dementia are associated with distinct symptom patterns and distinguishing microscopic brain abnormalities. Table 1 provides information about the most common types of dementia.

————————————
Table 1
– Alzheimer’s

Most common type of dementia; accounts for an estimated 60 to 80 percent of cases.

Difficulty remembering names and recent events is often an early clinical symptom; apathy and depression are also often early symptoms. Later symptoms include impaired judgment, disorientation, confusion, behavior changes and difficulty speaking, swallowing and walking.

Hallmark abnormalities are deposits of the protein fragment beta-amyloid (plaques) and twisted strands of the protein tau (tangles).

– Vascular Dementia [aka multi infarct dementia]

Considered the second most common type of dementia.

Impairment is caused by decreased blood flow to parts of the brain, often due to a series of small strokes that block arteries.

Symptoms often overlap with those of Alzheimer’s, although memory may not be as seriously affected.

– Mixed Dementia

Characterized by the hallmark abnormalities of Alzheimer’s and another type of dementia — most commonly vascular dementia, but also other types, such as demen¬tia with Lewy bodies.

Recent studies suggest that mixed dementia is more common than previously thought.

– Dementia with Lewy bodies

Pattern of decline may be similar to Alzheimer’s, including problems with memory and judgment as well as behavior changes.

Alertness and severity of cognitive symptoms may fluctuate daily.

Visual hallucinations, muscle rigidity and tremors are common.

Hallmarks include Lewy bodies (abnormal deposits of the protein alpha-synuclein) that form inside nerve cells in the brain.

– Parkinson’s Disease

Many people who have Parkinson’s disease (a disorder that usually involves movement problems) also develop dementia in the later stages of the disease.

The hallmark abnormality is Lewy bodies (abnormal deposits of the protein alpha-synuclein) that form inside nerve cells in the brain.

– Frontotemporal dementia

Nerve cells in the front and side regions of the brain are especially affected. Typical symptoms include changes in personality and behavior and difficulty with language.

No distinguishing microscopic abnormality is linked to all cases.
Pick’s disease, characterized by Pick’s bodies (nerve cells containing an abnormal accumulation of fibers made of the protein tau), is one type of frontotemporal dementia.

– Creutzfeldt-Jakob disease

Rapidly fatal disorder that impairs memory and coordination and causes behavior changes.

Caused by the misfolding of prion protein throughout the brain.

Variant Creutzfeldt-Jakob disease is believed to be caused by consumption of products from cattle affected by mad cow disease.

– Normal pressure hydrocephalus

Caused by the buildup of fluid in the brain.

Symptoms include difficulty walking, memory loss and inability to control urination. Can sometimes be corrected with surgical installation of a shunt in the brain to
drain excess fluid.
_________________________________

If you are still awake – I want you to notice the tendency to describe these conditions using anatomy and microscopic changes and symptoms rather than possible underlying causes.

In modern medicine, diagnosis and treatment is usually framed in the realm of medication.

And when there are no medications to use we revert to describing illnesses and categorizing them like we are collecting data for a textbook.

We are falling short by “assuming” that our nutrition is sound when is undeniably out of whack.

Let’s re-read the initial introduction where it states….

“It is important for a physician to determine the cause of memory loss or other dementia-like symptoms. Some symptoms can be reversed if they are caused by treatable conditions, such as depression, delirium, drug interaction, thyroid problems, excess use of alcohol or certain vitamin deficiencies.
When dementia is not caused by treatable conditions, a physician must conduct further assessments to identify the form of dementia that is causing symptoms.”

………………………………….

My assertion is this: If you are not examining nutrition closely you cannot call something “Untreatable”.

There are a number of well-done studies showing that Alzheimer’s can be prevented with dietary supplementation as well as helping those already afflicted.

Here are some examples:
_____________________________

On Vitamin E

From WebMD

Study Shows High Doses of Vitamin E May Lower Death Rate for Alzheimer’s Patients

http://www.webmd.com/alzheimers/news/20080414/vitamin-e-may-up-alzheimers-survival

An excerpt:
“After a median of five years of follow-up, Pavlik’s analysis showed that those who took 2,000 international units (IU) of vitamin E daily — with or without an anti-dementia drug — were 26% less likely to die than those who did not during the study period (1990-2004).
“The study found vitamin E plus a cholinesterase inhibitor may be more beneficial than taking either agent alone,” says Pavlik.
Those who took an anti-dementia drug alone had no improved survival benefit. Pavlik acknowledges that more research needs to be done.”

[FYI: Selenium works with Vitamin E. Selenium, a trace mineral, has also been shown to reduce cognitive decline.]
………………………………..

On Homocysteine

Plasma Homocysteine as a Risk Factor for Dementia and Alzheimer’s Disease

From the New England Journal of Medicine

http://www.nejm.org/doi/full/10.1056/NEJMoa011613

An excerpt
“CONCLUSIONS
An increased plasma homocysteine level is a strong, independent risk factor for the development of dementia and Alzheimer’s disease.”

[FYI: Elevated Homocysteine levels in the blood are safely reduced to normal with vitamins B6, B9 and B12.]
………………………………..

On Acetyl-l-carntine [a fat carrier molecule made from two amino acids, lysine and methionine]

From the International Clinical Psychopharmacology:
March 2003 – Volume 18 – Issue 2 – pp 61-71

Meta-analysis of double blind randomized controlled clinical trials of acetyl-L-carnitine versus placebo in the treatment of mild cognitive impairment and mild Alzheimer’s disease
Montgomery, Stuart A.a; Thal, L.J.b; Amrein, R.c

http://journals.lww.com/intclinpsychopharm/Abstract/2003/03000/Meta_analysis_of_double_blind_randomized.1.aspx

Excerpt:
“The beneficial effects were seen on both the clinical scales and the psychometric tests. The advantage for Alcar was seen by the time of the first assessment at 3 months and increased over time. Alcar was well tolerated in all studies.”

[FYI: l- Carnitine is a naturally occurring molecule made from two amino acids [lysine and methionine] that acts as a fat carrier – helping us burn fat. Acetyl l-carnitine is an activated version of l-carnitine that enters the brain easily.]
……………………………………

On the EFA’s help the Brain [This includes the Omega 3’s]

Essential Fatty Acids and the Brain

From the Canadian Journal of Psychiatry. Revue Canadienne de Psychiatrie [2003, 48(3):195-203]

http://ukpmc.ac.uk/abstract/MED/12728744/reload=0;jsessionid=gHsw0Cv3gQtVxa7ToOnR.6

Excerpt:
“CONCLUSION: The ratio of membrane omega-3 to omega-6 PUFAs can be modulated by dietary intake. This ratio influences neurotransmission and prostaglandin formation, processes that are vital in the maintenance of normal brain function.”

And

From The journal of Neuroscience

A Diet Enriched with the Omega-3 Fatty Acid Docosahexaenoic Acid Reduces Amyloid Burden in an Aged Alzheimer Mouse Model
Giselle P. Lim, et al

http://www.jneurosci.org/content/25/12/3032.short

Excerpt:
“Together, these results suggest that dietary DHA could be protective against β-amyloid production, accumulation, and potential downstream toxicity.”

[FYI: The EFA’s or essential fatty acids are commonly acquired through fish and flax oil, but sadly lacking in the average American diet.]
_________________________________________________

Back to my thinking.

What other nutrients are yet unstudied but vital to our health?

Vitamins, Minerals, EFA”s and Amino acids….

I selected these studies to illustrate that each of these categories is well represented in our quest through the nutritional wilderness for sharper thinking and healthier brains.

It is easy to see that nutrition has an under-appreciated role in dementia.

Have you ever seen any of this reported on the news?

This lack of reporting exemplifies the bias against the nutritional approach to healing and prevention.

Perhaps it can be blamed on lack of promotion but the result is the same, needless suffering.

The Good news is that with targeted nutrition nearly everyone can benefit and improve their mental function.

Let me divert our attention to a parallel to human medicine for a few minutes.

When it comes to true prevention Human medicine has not kept pace with Veterinary medicine.

Prevention requires a thorough understanding of the problem at hand – we need to know the underlying reasons WHY the condition occurs.

This understanding was developed out of necessity in the “animal business” – you see, a profitable animal is a healthy animal. [The opposite is true for humans].

Animal life cycles are much shorter than ours. Farmers will see many life cycles in a decade.

During the 1950’s we began using feeds or prepared pellets that contain “everything the animal needs” with our domesticated animals. Simple enough, but this led to a bit of trial and error, AKA PROBLEMS.

One by one, farmers discovered that certain nutrients, if absent, caused illness, birth defects and a list of ailments and disease.

B9 shortages caused neural tube defects [Anencephaly, Spina bifida, etc].

Zinc deficiency in the expectant mothers led to cleft lip, club foot and chromosomal abnormalities similar to those found in Down’s syndrome.

Tin and Manganese deficiency [trace minerals] resulted in hearing loss and hair loss in sheep.

Copper deficiency was to blame for aneurysms – copper is a co-factor for the enzymes necessary to maintain elastic fibers [Hemorrhoids, varicose veins, stretch marks and crow’s feet are also examples what happens when elastic fibers fail]

A shortage of vitamin E causes Encephalomalacia or softening of the brain in poultry.

Vitamin E, Selenium and the EFA’s when lacking lead to muscular dystrophy that includes Mulberry Heart disease – a fatal cardiomyopathy – seen in pigs.

Domesticated animals do not get diabetes.

With pigs and cows, the goal is for them to gain one pound per day on their way to market. As you might imagine diabetes risk rises with such weight gain – and it does.

However, scientists figured out that Chromium prevents [and treats] insulin resistance – aka Diabetes.

Chromium is included in every animal feed that is made.

From 1958 to the current day, pigs and cows Do NOT get diabetes in domestication.

Remember we have used insulin from cows and still use pig heart valves. We share physiology and biologic parameters with these animals – including insulin metabolism.

And the list goes on and on……

There are around 60 minerals, 16 vitamins, 12 amino acids and 3 fats that we need for optimal health.

The definition of an Essential nutrient goes like this – A natural chemical compound that is necessary for normal functioning and its absence results in deficiency symptoms.

The most important nutrients are minerals.

Plants can manufacture or make vitamins, amino acids/protein and fats.

Plants Can NOT make minerals, if minerals are not in the soil they will not be in the plant.

Our soil has been depleted of minerals for decades.

Our farming methods [using NPK fertilizer] and our flood control [levees prevent flooding, but also prevent “new” dirt’s delivery] have cause much of this mineral depletion of our farmlands.

This is why farmers and veterinary doctors supplement animal feeds with minerals.

Animals cannot get their nutrition without dietary supplementation and we cannot either.

Back to prevention –

Many studies suggest that proper nutrition can many prevent illnesses, from heart disease, diabetes, dementia, Alzheimer’s disease, high blood pressure, stroke and even cancer.

Most of the studies utilizing vitamins use doses much higher than what is available in foods.

Vitamin E – a great example of this problem:

Vitamin E, many researchers believe, prevents heart disease – the optimal dose is 400-800 I.U. per day.

This amount of Vitamin E cannot be easily gotten from foods alone[as with most of our nutrients]

The RDA is 15 IU per day [seems a bit low, does it not?]

Foods that are rich in vitamin E include vegetable oils, seeds, nuts and whole grains.

Some vitamin E is also found in asparagus, green leafy vegetables, tomatoes and berries.

But how much vitamin E do these foods contain?

[one mg of vitamin E = 0.67 I.U. or International Units of vitamin E]

Sunflower seeds [113 IU of vitamin E per pound] 36.5 mg vitamin E or 24.5 I.U. per 100 grams.

Almonds [80.5 IU of vitamin E per pound] 26.2 mg or or 17.5 I.U per 100 grams /3 ½ ounces.

Pine nuts [39 IU of vitamin E per pound] 12.6 mg or 8.4 I.U. per 3 ½ ounces.

Peanuts [21 IU vitamin E per pound] 6.9 mg or 4.6 I.U. of vitamin E per 100 grams/3 ½ ounces .

Spinach [11 IU of vitamin E per pound] 3.5mg or 2.3 i.U. of vitamin E per 100 grams.

Let me reiterate – scientists think that 400-800 IU of vitamn E per day is considered optimal

This example clearly shows that we cannot get the optimal amount of vitamin E with foods alone.

There are similar examples for the B vitamins, vitamin C, vitamin A, beta –carotene , minerals and the EFA’s.

Dietary supplementation of vitamins, minerals and EFA’s is crucial to achieve optimal health and avoid illness.

We can, however, achieve proper and even excellent levels of protein and amino acids from our diets.

Specific amino acid supplementation can be beneficial in treating a variety of conditions including Dementia, Alzheimer’s, depression, ADD, obesity, erectile dysfunction, high blood pressure and heart disease.

We must supplement our diets to get optimal nutrition.

Remember….

To achieve 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.

As always, feel free to comment or message questions or concerns.

 

Is Cellulite a Problem?

Do you have Cellulite?

Are you frustrated by cellulite?

Have you heard of the “Mattress Phenomenon”?

Have you used creams to no avail?

Have you spent a lot of money on spa treatments?

Have you ever wondered why men don’t get cellulite?

Did you know nutrition plays a big role in cellulite?

Have you heard that before? Not Likely

____________________________________________

Let’s face it – NOBODY wants Cellulite !!!

There are billions of dollars spent on treatments, therapies and various potions to combat Cellulite, yet the success rate is dismal.

It is very rare for a man to get cellulite but over 90% of adult women have cellulite.

The obvious question [to me at least] is – What are the differences between male and female skin?

And, it should help to study those women who DO NOT have it.

There are key differences between male and female skin.

— Similarities first:

Men and Women have distinct layers in the skin structure:

The Epidermis or outer layer of skin

The Dermis / Corium or the fibrous connective tissue that provides the skin’s “foundation” and nervous/blood supply etc. The dermis gives skin rigidity and firmness.

The Subcutaneous layer which is comprised of fat.

— The differences:

Epidermis or outer layer [virtually the same thickness]

Dermis layer is quite thin in women – men have a thicker dermis.

Subcutaneous fat layer is much thicker in women and has less connective tissue or to put it another way – less organised. The subcutaneous fat in men’s skin has more fibrous tissue to keep it “organised”.

Take a look at my artwork below and you can begin to appreciate the differences between male and female skin.

Women’s Skin

__________________________________________
———————————————————–
—————- Epidermis —————————–
———————————————————–
=================================
========= Dermis or Corium===========
==00===00===00===00===00===00===00==
00000000 – Subcutaneous Fat – 0000000000000000
000000000000000000000000000000000000000000
000000000000000000000000000000000000000000
000000000000000000000000000000000000000000
000000000000000000000000000000000000000000
000000000000000000000000000000000000000000
000000000000000000000000000000000000000000

Men’s Skin
___________________________________________
————————————————————
————— Epidermis ——————————-
————————————————————
=================================
=================================
=================================
========= Dermis or Corium ===========
=================================
=================================
%%%%%% -SubCutaneous Fat -%%%%%%%%%
%%%%%%%%%%%%%%%%%%%%%%%%%
%%%%%%%%%%%%%%%%%%%%%%%%%
%%%%%%%%%%%%%%%%%%%%%%%%%

The “Mattress Phenomenon” or dimpling occurs because the dermis does not have proper integrity – basically it is flimsy.

You can see where subcutaneous fat protrudes into the dermal zone in the female diagram.

Of course, male skin has a more substantial dermal layer that prevents this from happening.

Let me back up for a minute:

Most women have at least some cellulite.

Some women have very little cellulite while others have none.

Below the age of 16 cellulite is rare.

Puberty is sometimes blamed, but I don’t think it’s the cause.

The American diet – low fat/high carb diets along with borderline nutrition in fats, minerals and vitamins is a more likely cause.

Specifically – we need to consider what makes connective tissue healthier – the dermis is primarily connective tissue.

It is easy to see that female skin, due to its thinner dermis, lacks a “reserve” to allow for borderline nutrition. In other words, a shortage of nutrition will be met with quicker symptoms- ie cellulite.

If men lose 20% of their dermal thickness there are no obvious consequences, but if women lose 20% of their dermal layer there will be dimpling and eventual full blown “mattressing”.

Side note here: Various Caffeine products can cause temporary improvement in “dermal tone”, but fail to address the underlying problem – a thin dermal layer.

Let’s look at some nutritional concerns:

~ Protein [animal sources are best]

To start, women need to optimize their protein intake.

20 to 30 grams of protein per meal is ideal or about 1 gram per pound of body weight per day. This takes some diligence and many benefit from taking a protein supplement.

Remember, our goal is to optimize the connective tissue.

How many dieters eat french fries and drink a diet coke?

Healthy weight loss programs include plenty of protein as well as exercise.

Exercise improves muscle tone, skin tone and bone density.

FYI: Connective tissue [dermis is an example] is largely collagen – the major structural protein of the body. Collagen is built from amino acids which come from dietary protein sources. If we lack proper amounts of protein we cannot create and maintain healthy collagen. [50% of bone is protein – mostly collagen]

Vitamin C cross-links collagen or to put it another way – collagen falls apart without vitamin C’s efforts – see Scurvy – where sailor’s blood vessels and bones were frail and their teeth “jumped ship” [or fell out, for the landlubbers].

If you bruise easily you are probably short on vitamin C.

~ The Good Fats:

We need a certain amount of saturated fat, cholesterol and the EFA’s [Essential Fatty Acids] to be healthy.

3% of our dietary intake of calories should come from the EFA’s.

3% of a 2,000 Cal diet is 60 Calories or ~ 7 grams per day of EFA.

Most think of the EFA’s as the Omega 3’s but there is one EFA that is an Omega 6 [linoleic acid]. Alpha linolenic [ALA] is the other.

Omega 3’s are DHA, EPA and ALA.

Sources of the EFA’s include Flax oil, Fish oil and Krill oil.

To avoid a long lecture – you need to take an EFA supplement.

Cholesterol is a nutrient.

Cholesterol is in EVERY cell of our bodies.

Cholesterol is a major part of cell membranes.

Cholesterol provides rigidity in cell membranes.

A low cholesterol diet can cause premature wrinkles.

Low cholesterol diets may cause cellulite.

You blood cholesterol has little to do with dietary cholesterol.

2 eggs per day = no increase in blood cholesterol [AHA Study]

Sugar, B vitamin depletion and margarine increase cholesterol.

Avoiding sugar, taking B vitamins and EFA’s improve cholesterol.

Use Real butter

Never use Margarine or hydrogenated oil aka “Trans Fat”.

Avoid sugar where you can – sugar turns to fat.

Low fat diets are NOT good for your skin.

Cutting back on Carbs instead of Fat = better skin.

~Other Micro-Nutrients

Minerals

You need a full complement of major, trace and ultra-trace minerals.

We need a proper Calcium balance

– We need to avoid excess Phosphorus in our diets [especially dark colas]

– It is important to get plenty of Magnesium [found in plants’ chlorophyll – YOUR veggies]

– Getting adequate Calcium is a must. [dairy is the primary dietary source, but often impractical]

Which Calcium supplement is best?

– Take 500mg of MCHA [Calcium] twice a day.

– MCHA is derived from cows and is 40-60% absorbed where calcium carbonate products are 3% absorbed.

No animal eats rocks for its Calcium, we shouldn’t either.

Remember calcium carbonate is chemically identical to limestone; so are oyster shells, egg shells, coral and dolomite. Calcium citrate is also an example of a metallic or rock-like mineral and therefore not very bio-available – 3-5% absorbed. Save your money.

Taking a quality Plant Derived Colloidal Mineral product is a good way to get many trace and ultra-trace minerals. Look for Humic Shale as the source.

Vitamins

Taking extra vitamin C is a must. Many scientists believe that we need 4,000 mg per day for optimal health. [I take 2,000 mg twice a day, everyday].

Vitamin C is very safe and 100% Non-toxic.

Vitamin E, the natural version d-tocopherol, promotes healthy skin and works in tandem with vitamin C.

Vitamin A and Beta-carotene are also vital to skin form and function.

The B vitamins are essential to skin health. Take a B complex supplement to get a balanced supply of each B Vitamin.

Many benefit from taking a B12 supplement.

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.

As always, feel free to comment or message questions or concerns.

Do you have Road Rage? Calcium Deficiency may be to blame

Are you more irritable lately?

Is PMS or mood swings making you less popular?

Are your facial muscles twitching from time to time?

Do your joints pop, creak, crack and grind?

Is low back pain or neck pain a daily occurrence?

Do you suffer with insomnia and restless sleep?

Have you been diagnosed with osteoporosis or osteopenia?

Have you broken bones recently?

Do you have a history of breaking bones?

Did you know that Phosphorus rich colas increase the risk of breaking a bone?

Do you think drinking colas is no big deal? Think AGAIN

……………………….

If your interest is piqued, read on.

In case you have been in a coma for the past decade –

Let me state CALCIUM is important for health and vitality.

Calcium keeps our bones and teeth strong – helping us to avoid osteoporosis and dental decay.

Calcium helps prevent kidney stones, bone spurs and soft tissue calcification, including the arteries.

Malignant Calcification is the deposition of calcium where it doesn’t belong like kidney stones, bone spurs and blood vessels.

Malignant Calcification is caused by a lack or deficiency of calcium NOT an excess as suggested by recent reports. Do not be misled.

It was once thought that kidney stones were due to excess calcium but studies showed that patients with the LEAST dietary calcium had the highest risk for stone formation.

In veterinary medicine the importance of calcium balance is well appreciated. If a bull gets a kidney stone it kills them [ouch].

A balance exists in our bodies between calcium, magnesium and phosphorus – more on this in a minute.

Let’s take a short diversion into the territory of “DON’T DO THIS”……..

Do not drink colas.

Colas are bad for you.

Phosphorus containing colas are the worst – avoid them.

Don’t just take my word for it.

__________________

A Few Quick Excerpts from a Medscape report :

http://www.medscape.com/viewarticle/411896

Consumption of Carbonated Drinks by Teenage Girls Associated With Bone Fractures

Grace Wyshak, PhD, from Harvard Medical School, Boston, Massachusetts, analyzed self-reported survey data from 460 ninth- and tenth-grade girls concerning physical activities, beverage consumption, and bone fractures to determine the possible association between carbonated beverage consumption and bone fractures among teenage girls. Nearly 80% of girls reported drinking carbonated beverages……
……………….
The author found that the girls who drank carbonated beverages had about 3 times the risk of bone fracture than the girls who did not drink carbonated beverages. The girls who reported high levels of physical activity and drank cola beverages had nearly 5 times the risk of fracture as those who did not drink carbonated beverages.
……………….
The author notes that “what is clear is that today’s teenagers are consuming diets that are high in phosphorous and low in calcium,” both of which can impact negatively on attaining peak bone mass. “Osteoporosis should no longer be considered only a geriatric disease but rather a pediatric disease with geriatric consequences,” writes Dr. Golden. “Pediatricians should be playing an active role in the National Bone Health Campaign and, if Wyshak’s work can be confirmed, we should be including education about carbonated beverage consumption in our efforts.”

Arch Pediatr Adolesc Med. 2000;154:542-543,610-613

__________________

Another Key point:

pH – A Measure of acid and base:

Have you heard of pH, the acid-base scale?

Did you know that battery acid has a pH of 1?

The pH of water is 7.

Lye has a pH of 13.

Where does the pH of the average cola rate?

Would you believe that colas have a pH of 2.5 to 3.3?

~ A little background: The pH scale is on a logarithmic scale.

So, as we progress down the scale there is a multiplication factor of 10.

Battery acid is one million times more acidic water.

Water has a pH 7 [and is neutral] – a pH 6 is 10x more acidic than water, 5 is 100x, 4 is 1000x, 3 is 10,000x, 2 is 100,000x and finally a pH of 1 is 1,000,000 times more acidic than water.

Colas fall in the range of around a pH of 3 or 10,000 times more acidic than water !!!

~ A few quick points

Our bodies work best at a slightly alkaline level, 7.2 to 7.4 –

There are ways we maintain this optimal range.

The kidneys are important to balance acid.

Calcium is crucial in cancelling out our body’s acid output.

Calcium balances dietary phosphorus. [Phosphorus is found in meats, plants and colas to name a few]

Phosphorus is acidic.

Calcium is slightly alkaline

Acid is produced naturally as a by-product of metabolism.

Most of us are aware of the “Lactic acid burn” associated with intense activity.

We can expel a limited amount of acid through breathing. [Yawning makes us slightly less acid and more alkaline making us sleepy – interesting stuff]

The “alkaline tide” makes us sleepy after a meal [the stomach produces acid for digestion and releases the base or alkaline opposite into the blood stream, often resulting in after meal napping]

Acid wakes us up – exercise creates lactic acid and makes us alert.

Colas make us acidic, more alert and more susceptible to illness.

Let’s talk about our super-star, CALCIUM.

Proper Calcium balance is required for a long list of functions in the body – including proper sleep, skeletal muscle, heart, liver and brain function. Of course, calcium is needed for healthy bones and teeth.

If you are deficient in calcium, you will not sleep well. Many people are not aware of this fact.

Animals require calcium to sleep and more…..

Laboratory rats, when deprived of calcium become irritable, belligerent and eventually cannibalistic. Yes, you read that correctly. Interestingly enough, these same rats became friendly and docile again when re-fed a proper diet including calcium.

This sounds a bit like ROAD Rage, does it not?

So, it is worthwhile to learn how we can optimize our calcium balance.

I have mentioned the concept of a “calcium balance” a few times, let me explain what I mean.

Our bodies require around 60 minerals for optimal health. As you can imagine, this collection of characters must interact properly or all will be chaos. Some have bigger parts, but all serve a purpose and must be present in the correct ratios.

Calcium has its supporting cast. Calcium, Magnesium, Sodium and Potassium interact and keep us alive.

Calcium, Magnesium and Phosphorus have a love/hate relationship, let’s call it co-dependent but they try their best to get along.

You see, Phosphorus is the most plentiful in our diets [meats, dairy, fiber and colas all provide us with all we need, and more].

Magnesium is very important [some say 300 functions in the body] and, of course, Calcium is the prima donna [140 plus functions] that demands the spotlight.

Our bodies insist upon a 1:2:1 ratio [1 Magnesium : 2 Calcium : 1 Phosphorus]

In other words, if we have 1,000mg of phosphorus we need 2,000mg of calcium to be balanced. Here’s where the trouble starts. If we have a phosphorus burden [say a 12oz cola with 1,000mg of phosphorus] we must go to the bones to “borrow” calcium if we are short. A complicating fact is that the “bone bank” loans out calcium in increments of 10. This overshoots our needs and results in a relative excess of calcium that betrays the 1:2 ratio with magnesium [perhaps 1:8]. In nature and in our bodies there are ways that imbalances are corrected. In this case two things will happen – one is increased spilling of calcium in the urine – Secondly precipitation of calcium occurs [aka malignant calcification] in the tissues, blood vessels and bones in the form of spurring or calcium deposits. I told you there’d be trouble.

Take home message:

~We need to avoid excess Phosphorus in our diets [especially dark colas]

~It is important to get plenty of Magnesium [found in plants’ chlorophyll – YOUR veggies]

~Getting adequate Calcium is a must. [dairy is the primary dietary source, but often impractical]

Which Calcium supplement is best?

~Take 500mg of MCHA [Calcium] twice a day.

~MCHA is derived from cows and is 40-60% absorbed where calcium carbonate products are 3% absorbed.

No animal eats rocks for its Calcium, we shouldn’t either.

Remember calcium carbonate is chemically identical to limestone; so are oyster shells, egg shells, coral and dolomite. Calcium citrate is also an example of a metallic or rock-like mineral and therefore not very bio-available. Save your money.

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.

As always, feel free to comment or message questions or concerns.

Not Enough Time in Your Day to Eat Right?

If you are like most Americans then TIME is in short supply.

We all know that eating more fruits and vegetables is good for us.

People that eat more fruits and vegetables tend to have less heart disease, better blood pressure, fewer strokes and reduced risk of diabetes – even less cancer. Studies support all of this.

One argument that nearly everyone can agree on – Eating more Fruits and Vegetables is good for you.

Eating healthier takes a little extra effort, planning and time.

The “Fast Food” industry has capitalized on this fact.

Happy meal-ed and Super-sized – We are paying a hefty price for this convenience [no pun intended].

We are heavier than ever and arguably, less healthy, too.

Let’s face it – when we eat better – we feel better.

Is there a simpler way to eat better? YES

The struggle between Convenience and Healthfulness can be eliminated with BLENDING.

A simple way to get the vegetables that you’ve been meaning to eat and to eat the fruits that are spoiling in the fridge is to take up “Blending” – sort of a whole food “Juicing” – that is, you get the fiber that is lost with juicing and have less to clean up.

There are several very affordable and highly effective devices that are cheaper than 35 bucks.

[The best blenders are 3-5 hundred dollars, but the less expensive versions get the job done.]

I use a Cuisinart Smart Stick – an immersion, hand blender that chops, pulverizes and purees beautifully right in my 32 ounce Saints Super Bowl cup.

The recipe for my “Blended” shake includes:
– A Handful of baby spinach
– 8-10 baby carrots
– 2 Egg yolks [raw egg whites “steal” Biotin – yolks do not]
– An entire Apple minus the core and stem
– One Banana minus the peel [for my literal followers]
– 10-15 Frozen Blueberries
– 1-2 scoops of Whey Isolate protein powder
– A splash or two of milk, juice or water

There is a bit of prep work necessary but it is minimal. And cleanup is a snap.

Simple, Easy and Noticeably Beneficial.

I am more alert and energetic and you will be too.

Blending is a good habit and a simple way to increase your fruit and veggie intake.

Give it a try.

………….

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.

As always, feel free to comment or message questions or concerns.

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

Why do YOU need extra B Vitamins?

Do you wake up and feel alert in the morning?

Or do you hit the snooze alarm 8 times?

Is your ability to focus on one thing limited?

Do your friends think you have ADD?

Is your energy level approaching zero?

Are you envious of a tree sloth’s pace?

Do little noises bother you?

Are you waking up to tingling hands?

Are chapped lips a continual problem?

Addicted to Carmex?

Are you trying to cut back on sugar?
……………………………………..

Most of Americans are short on B vitamins.

Think of the B vitamins as “worker B’s”.

The B’s get things done!

B vitamins are crucial to energy metabolism.

Sugar, both natural and processed, depletes or simply uses up our B vitamin supply.

Most doctors and dieticians point to foods and say “get your B vitamins HERE”.

The problem is that foods cannot supply the amounts of B vitamins that we need for Optimal health.

B1 or Thiamin

Studies show that 50-100 mg of Thiamin [B1] per day is a good idea but the best food sources supply only a fraction of that amount.

B1 will improve mental function, it reduces noise hyper-sensitivity and alleviates pain syndromes in many cases.

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]. WOW !!!

Many progressive doctors recommend 3,000 to 8,000mg of B1 in Alzheimer’s patients.

B12 or Cyanocobalamin

The RDA of B12 is 2 mcg per day – miserably low!!

B12 improves memory, energy levels and mood.

B12 helps us maintain blood pressure – low blood pressure will rise to normal in a few weeks with supplementation.

When patients are diagnosed with a B12 deficiency it is generally recommended that they should supplement with 2,000mcg per day for one month – then 1,000mcg per day as a maintenance dose.

Activated versions of B12 are available that are easier to absorb and utilize. Methylcobalamin is my favorite activated version – it is not usually necessary and is more expensive.

I have found taking higher doses of Cyanocobalamin – 5,000 to 10,000 mcg [once or twice a day for 30 days] will boost even the most resistant sufferer.

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. Again, WOW!!

Other B Vitamins

B2 or Riboflavin, B3 or Niacin, Pantothenic acid, B6 or Pyridoxine, Biotin, B9 or Folate, Choline, PABA and Inositol all have similar stories.

We cannot get enough B vitamins from foods alone.

The “RDA”

My observation – It seems that the RDA was “reverse engineered” from the average diet.

The thinking is “well, the average person does ok with these amounts”.

The problem is that the average person also has a lot of health issues, some mild while others are more severe.

Don’t shoot for Average – Aim Higher.

Finally –

I recommend taking a B complex supplement aka B100 or B150 [1 or 2 twice daily]

Taking additional B1 is advisable – 100mg of Thiamin [1 or 2 twice daily]

Extra B12 is helpful – 1,000mcg [1 or 2 twice daily is good – I take 3 twice daily]

Some need other individual B vitamins – most will do well with B complex, B1 and B12.

The B vitamins are Non-Toxic – Just don’t take B6 by itself to avoid a reversible numbness. Always take the B vitamins as a group for proper balance.

We must supplement our diets to get optimal nutrition.

Remember….

To achieve 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.

As always, feel free to comment or message questions or concerns.