Posts Tagged ‘vitamins’

  1. Why Use Supplements?

    November 13, 2016 by Heather


    Over the years, I have worked with clients who have a very wide array of attitudes, assumptions, and beliefs about dietary and therapeutic supplements. The supplements I recommend for each client are fully customized. Whether it’s a specific vitamin, mineral, herbal extract, essential fat, or hormone, every recommendation I make to my clients is driven by their unique health history, physiology, genetics (in some cases), dietary choices, current biochemical imbalances, and goals.

    There is no standard program I use with my clients.  All supplement recommendations are completely customized to the individual. I am focused on very thoroughly understanding their symptoms, their history, and in particular, their labwork in terms of understanding what their unique body needs. I see all sorts of level of comfort in my clients. Some people are happy to take 50-60 supplements a day with no problem and are very engaged with and focused on the value of them. Other clients are much more hesitant and more questioning.  A question I get very often is, “if I eat well, then why do I need a supplement?” And I’ll answer that in just a moment. But most of my clients are somewhere in between. We often talk about supplement tolerance.  Some people are are only willing to take four or five things on a given day and other people are perfectly willing to take much more than that.

    It would be great if we could get everything we need nutrient wise, to not only survive but to thrive, from food.  It was that way for man for a very long time. Unfortunately, we today, live in an environment where, I think it is virtually impossible to get everything you need to thrive just from your food.  And there are a few reasons why. First of all you’ll notice I used the word thrive vs. survive.

    I love this quote by Dr. Mark Hyman:

    “In a perfect world, no one would need supplements but given the stress of our modern life, the poor quality of our food supply and the high load of toxins in our brains and bodies, most of us need a basic daily supply of the raw materials for all our our enzymes and biochemistry to run as designed. One of the largest drivers for supplementation in today’s modern age is our exposure to toxins and the likelihood of us struggling to keep up with that and therefore the possibility that we struggle with downstream inflammatory effects, either from continued exposure and/or stored toxins.” ~Dr. Mark Hyman MD
    There is a certain bare minimum of nutrients needed in order to keep people from having deficiency type diseases. In fact, many people are surprised to learn that, for example, the U.S. Governments recommended daily allowance (RDA) of a nutrient is not even close to the optimal amount of a nutrient. It’s actually the bare minimum that you need to not get deficiency diseases for specific nutrients. So, for example, the RDA for Vitamin C is not what you need to have an optimal immune system and to not get sick and to thrive.  It’s what you need to not get scurvy. Or the amount of Vitamin D that is recommended as the RDA is not what you need in order to help your body to avoid cancer, or to again, have a good, strong balanced immune system that helps you to avoid allergies and asthma and that kind of thing. The RDA is the amount of Vitamin D you need to not get rickets. Well most of us don’t want to just barely survive and avoid scurvy and rickets. Most of us want to thrive and the amount of nutrition needed to not only avoid those diseases but to feel well much less fantastic are usually substantially more than the RDA.  On top of that, the amount of nutrients you need has to be balanced against how much nutrition is actually in your food. And unfortunately, as much as I wish it wasn’t the case, our food is getting less and less nutritious over time.  Thanks to a number of different large scale not only domestic American but even international trends, our food has much less nutrition in it than it did in the past.  And when I say in the past, I’m even meaning 75-100 years ago, much less 500 or 1000 years ago. Today, even if it’s organic food, very often it is produced in very large scale farms where there is not natural fertilizer or cover crops or animal grazing that would allow nutrients to be put back in the soil. And of course if there aren’t minerals in the soil there can’t be minerals in the food that was grown in that soil. In general, there is a global crisis with topsoil erosion which is where the real nutrient dense soil is found because of the decay of natural organic matter (bugs, insects, leaves), all sorts of organic breakdown that creates nutritional fodder for plants and animals to take that nutrition and deliver it to us via the food. Many of my clients are shocked to find out that a certain nutrient is less than half as prevalent in say an apple or stalk of broccoli than it was as recently as the 1970’s. So our food is not as nutritious as it used to be, not even close. You could pretty much count on animal foods to have good amounts of Omega 3 fats up until a hundred years ago but now because of the manner in which livestock is raised for food, it is highly unlikely, except for wild fish, that your food has substantial Omega 3’s in it. So, there’s nothing wrong with the food.  It’s what we’ve done to the food in terms of modern scale and practice in agriculture.
    The other key tenet that I think is important to understand is that today we live in an environment that has unprecedented levels of stress and toxins. I think you could easily argue that today the average Westerner adult encounters more toxicity through the air she inhales, through the water she swallows, through the food she chews and swallows, through the things that get rubbed on and absorbed in her skin; more toxicity probably in a given day than the average human adult encountered in a lifetime 100-200 years ago. We are asking our entire physiology to not only manage and process and excrete much higher levels of toxicity but when we don’t do that our bodies suffer dramatically from the inflammatory effects and the oxidative stress and damage effects of that toxicity downstream.  That whole biochemical dynamic is why a number of my clients are working with me, in order to get to the bottom of that toxicity.  Some of my clients have particular genetic variants, things you can’t really do anything about, that impair their bodies ability to conserve or use certain nutrients that impair various types of detoxification or impair various oxidative management pathways in the body. And so all of this contributes to my answer to the question of why do I need supplements. Because I want to help my clients thrive, not just to barely survive. My clients come to me in an effort to really feel fantastic, which is really what my goal is, to not just to help them get by but to help them to get truly well and stay well.

    Do you use supplements?  I would love for you to share your experience below!



  2. Tahini Sauce

    June 26, 2016 by Heather



    Tahini Sauce
    A wonderful alternative to the typical pre-made dips full of cheap ingredients and chemicals that you might find at your July 4th gathering!
    Write a review
    1. 1/2 cup tahini
    2. 1/4 cup water
    3. 3 tablespoons lemon juice - preferably fresh squeezed
    4. 2 Tbsp braggs aminos
    5. 2 Tbsp maple syrup
    6. 1-2 cloves fresh garlic, minced
    7. Himalayan salt and pepper (to your taste)
    8. pinch of cayenne (to your taste)
    1. In a bowl briskly whisk together the tahini and water until combined.
    2. It will look separated at first: just keep whisking!
    3. Add remaining ingredients and whisk until combined. Keeps in the fridge for up to a week. Delicious atop sautéed greens like kale or a whole grain side dish like quinoa. Also great for a dip for your July 4th parties!
    Fit With Fibro

  3. Traveling? Great tips from your Fibro peers!

    May 12, 2016 by Heather


    I have had several requests from my clients on tips on how to travel well with Fibro.  Recently, I put up a post on my Fit With Fibro page asking for traveling tips from my followers because, after all, they know best right??  So instead of blathering on about my own tips, I wanted to share what my followers shared.   So that I keep their information in tact, I’m going to provide their information in quotes, without names, to protect privacy.   I hope that this is helpful!  And at the end I’ll add my own tips if anything important was missed.  Feel free to comment below if you have a tip that was not mentioned.

    “I’ve noticed that sitting upright really wears me out, so I try to recline as much as possible while also trying to make sure my low back and sitz bones are properly supported.”

    “Make sure you have your enough of your meds to make the trip and back too. Nothing sucks worse than hassling with a pharmacy to get your meds in another state.”

    “Go in with a positive time!!!!”

    “Wear loose fitting comfortable garb. Nothing worse than a pinching waistline, especially if your fibro is flaring and you’re hypersensitive.”

    “Yoga pants and a cami undershirt with a built in shelf bra are my best friends on a road trip!”

    “I love compression wear for flights. Lulu lemon has the best, in my opinion. I also don’t wear jewelry and wear my hair up to minimize external over sensitization. I plan my outfit for the airport very well to ease taking off and putting on things. I also cut out and carry all my paper prescription receipts (from the pharmacy with your name and the dosage) in my wallet just in case. Headphones with pre downloaded songs or audio books or assisted meditation for cars or the plane. A coloring book works well, too. Makes the time go by quickly.”

    “If traveling by car take frequent breaks and make yourself get out and walk. Carry nutritious snacks with you because it is sometimes difficult to find them on the road.”

    “Stay hydrated. Take blankets and pillows on a road trip. Travel with flexible clothes; I don’t wear a belt when I have to sit a long time. Yoga pants and a shelf bra help me stay relatively comfortable on long trips. Build in rest times and try not to plan more than one thing at a set time each day, but have a prioritized list of other activities that you can do for good days. If you’re going to be standing or walking a lot, compression socks will help your legs go the distance (if you can stand the pressure).”

    “Make sure you travel companions know about your illness. Know the schedule so you can identify when you may need to rest or take a break from the group, pack healthy snacks like nuts, give yourself time to rest before departure and after arrival! !!! People tend to pack their days with activities when on vacation, it’s okay for some people but not the fibro body.  If you find spots in the day to rest you are more likely to maintain activity level throughout the trip. This means you have to be with a group that knows your limits and will understand when you have to leave early or opt out of an activity.”

    “If they are traveling very far I highly suggest a motor home, we bought one so I can lay down or recline or sit on the couch all while having a restroom handy. I also travel with a fibro “toolkit”. It has an ice bag, a rice bag I can heat, a change of looser clothes, a blanket, essential oils, peppermint candies and gum and extra meds.”

    “It’s perfectly okay to ask for help getting your luggage into and out of the overhead compartment. People are generally helpful and I’ve never had trouble when I had to ask for assistance from a fellow passenger.”

    “I get extra sore traveling especially if I’m in the vehicle a lot or in the hotel room a lot. So I always bring bath bombs I get online that have ingredients especially for fibro suffers. At the end of the day I can take a relaxing bath and it helps a lot.”

    “We travel often – usually road trips. Most important thing for me over anything else is frequent stops to move around. Even if it’s just the side of the road. We stop at least once an hour and walk around for about 5 minutes each time.”

    “Build in rest periods. If you do something busy one day, have a mellow day the next. Listen to your body and rest when you need to.”

    “If you’re travelling by plane get your pharmacy to make a bubble pack of your meds and vitamins so you don’t have to carry a bunch of things with you.”

    “If you’re on a lengthy flight, be sure to choose an aisle seat. This allows you get up to stretch out without having to clamber over other people.”

    “Always give yourself 2-3 or more days before and after travelling,  i.e. wedding on Saturday, arrive by Wednesday at latest and limit activities until event.”

    “If you take prescription meds make sure to get prescriptions from your doctor before you leave if you don’t have enough for your trip.”

    “Make a check list. Pack a week in advance.”

    “Pace yourself. Take breaks. Stay hydrated. Take pain meds if needed (not a time to play hero). Eat light meals.”

    “Take a soft blanket. Bring your pillow from home.”

    “I take my tens unit with me and book a place with a hot tub!”

    “Stay hydrated, rest often, ask for help when you need to.”

    “Plan ahead and request a wheel chair in airports.”

    “Bring heat or cold packs, wear layers, bring option for shoes.”

    “Heated travel cushion is a must for me when traveling in the car, lots of coconut water for extra magnesium, potassium, and hydration, essential oils for relaxation and headaches, ear plugs for unexpected loud noises, loose fitting clothing, and my own pillow and blanket to make sleeping in a different place a bit easier.”

     Aren’t these such great tips from our fellow fibro warriors?  I will emphasize staying hydrated and packing healthy snacks.  I encourage my clients to eat as closely to what they eat at home as possible to avoid food reactions, digestive distress and inflammation.  I also encourage my clients to stay on their current supplement schedule.  If traveling by plane, I make sure to carry my powders in their original containers to avoid being stopped by TSA.  And I use multiple Monday-Sunday pill boxes to organize my supplements.  Just recently I have also traveled with both coconut oil and apple cider vinegar in their original containers, wrapped super, in plastic bags and in my checked bag.  They do sell a foam roller that has a hollow inside that you can store things such as underwear, socks etc. so that it isn’t a space waster.  I also travel with my heating pad and my tennis ball.  Anything that is a must at home for keeping you comfortable is a must for travel! Sometimes this takes time, effort, and creativity but it can be done.  I hope this helps you and again comment below if there is something that you swear by that is missed here!

    Peace & Love,



  4. Shakeology is the REAL DEAL!

    July 8, 2011 by Heather

    Ok I must continue my rant from my Facebook post this morning! 

    So seriously!!!  Shakeology IS the real deal!  And I don’t just say this because I sell the product.  I say this because I know what it has done for me and for so many others.  You can’t fake results people!  But if you want the straight up facts, where else can you get over 70 whole food ingredients, protein, amino acids, probitiocs, digestive enzymes, antioxidants, phytonutrients, vitamins and minerals all in one glass for 140 calories?  And the ingredients are of the highest quality!  This company does not just throw a bunch of crap together, they research each ingredient and go to these places to make sure they are getting the finest product.  In fact do you know why they haven’t come out with a vanilla flavor???  Because they cannot make it taste good without putting a bunch of artificial crap in it!  Does that not speak to the integrity of this company AND does it not make you wonder what the heck is in the vanilla powders you have been drinking.

    And let’s talk about the cost.  When I mention to someone that it is $120/mth on autoship I usually get the WHAT????  look!  Let’s think about this….It breaks down to $4/day.  You are replacing a meal with it.  That breakfast or lunch you are buying is atleast $4 and I will argue it is probably not as healthy.  And I challenge anyone to go out and buy all the ingredients that are in Shakeology.  Good luck finding them all by the way.  But if you do, calculate all the ingredients, divide it by 30 and tell me it is less than $4/day!! 

    And lastly, seriously, are you worth $4/day???  If you can honestly answer that question with a NO then I am deeply saddened!  Everyone’s health is worth ATLEAST $4/day!!!! 

    I could go on and on about this product because I have seen and felt what it can do for people!  OH, and a little tidbit I picked up from Summit….for those lactose intolerant people, yes, Shakeology does have whey in it.  But the majority of lactose intolerant people, the co-creator herself, can drink Shakeology with no problem because the whey in Shakeology is of the highest quality.  Higher quality whey has less of the offending lactose in it.  Again, makes you wonder about the quality of the other whey protein shakes you are drinking! 

    So that concludes my rant from earlier today!  AH, I do feel better now!