Why You Don't Buy Vitamins From Walmart

If you are looking for a bargain, there are various places to shop to buy good items for less.  Flea Markets, 99 Cent Stores, Family General, thrift stores and even garage sales can be the greatest things since sliced bread.  Then there are the more pricier items you would find at WalMart, KayMart, and Target, with the added benefit that the item you purchase is unused (albeit for those of us that have worked there, that statement is questionable) and you can always take it back if you don't like it.  That said, now is the time to take your multivitamin back and get a refund.  What?  Well you can tell the associate that they don't absorb into your body, rather they pass right through the intestine and oxidize while doing so.  Don't feel bad for doing this because that associate makes about $9 per hour and really doesn't care about anything except going home at the end of the day.

Why should you care.  Most multivitamins are packed with fumerates, sulfates, gluconates, and dangerous forms of various oxides.  These compounds are cheap ingredients but work well to encapsulate the vitamins and minerals in powder form.  However, these ingredients pose problems during digestion and absorption.  Dimethyl fumerate, for example, is very reactive and is subsequently banned in Europe because it has been known to cause severe reactions such as eczema.  Cupric oxide is not a bioavailable source of copper, and magnesium oxide has been known to trigger mood changes or cause dizziness, tiredness, weakness, or allergic reactions in some people.

Then there is the concern of contaminants within multivitamins.  Trace amounts of lead, mercury, nickel, arsenic, and other heavy metals or chemicals can make an individual sick.  The amounts may be too small to notice right away, however changes in memory, sleep, hunger patterns and overall feeling can be a clear indication that the supplement contains unwanted contaminants.

There are a few sources of vitamins on the market which are superior, are safe, do not oxidize or contain harmful ingredients, and have a high bioavailability.  First on the list is Melaleuca's Oligo which does not oxidize in the digestion process and is over 80% more soluble than Centrum.  Next on the list is a tie between Karuna Maxxum 4  and Mountain Naturals Superior Care which are both made from top quality ingredients.  Last on the list is Universal Nutrition Animal Pak, however this multivitamin is strictly made for athletes and is not suitable for children or pregnant women.

Bright yellow urine is actually a good sign that your multivitamin is working, however it is an indication more water is needed throughout the day.  Green or orange urine is not a good sign and could indicate artificial dyes or synthetic ingredients.  When a multivitamin fully absorbs at the cellular level, excess minerals are absorbed by the nephrons in the kidneys to regulate water/mineral concentration levels.  A well hydrated body can withhold more nutrients than a dehydrated body.  When the body's cells absorb the nutrients it needs, cells function better and organs, tissues, and muscles begin to work better.  The right dosage of vitamins and minerals allow for proper disbursement of the necessary nutrients.  Simple noticeable changes to the body can occur within weeks of starting a good multivitamin regimen.  Hair will grow thicker and stronger, nails will grow faster and thicker, eyesight will become sharper, skin will be tougher and more radiant, and in some cases, even the signs of aging will reverse (gray hair will slow down and facial skin will tighten again).  When your urine is a light, bright yellow, you know that your multivitamin is absorbing correctly because the excess riboflavin (what makes your urine naturally bright yellow) is being excreted along with the other excess nutrients your body doesn't need for the moment.  It is also important to remember that your body naturally knows what it needs so making a judgement call based on a whim usually isn't the most efficient way of giving your body the right dosage.

Lastly, vitamins need fat soluble lipids and carbohydrates as a transport vessel into the intestine.  Some people feel nauseated or sick to their stomach after taking a multivitamin on an empty stomach.  This is because the vitamin is dissolving and there's nothing to take it to the intestine.  Vitamins and minerals rely on lipids and carbohydrates to act as guides for better absorption.  Eat a little snack or even a meal before taking your multivitamin and drink plenty of water with it.  These small changes will have big impacts on your body. 




 Baker, David. "Cupric Oxide Should Not Be Used For A Copper Supplement For Either Animals or Humans" The Journal of Nutrition

McEntee, Joanne. "Fumaderm: What is the Evidence for its Efficacy and Safety" North West Medicines Information Center.

O'Brien, Jacqueline Sc.D., Council for Responsible Nutrition, Annals of Internal Medicine

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Two Easy Rules For Healthy Communication

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Child's Nutrition

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Revisiting The Lipolysis Diet for Rapid Fat Loss

 It is a new year and new old resolutions to uphold.  Let us Revisit an old tested diet to aid in your success of a very important resolution-your weight loss.
 First, let me start out by saying that diet is not a bad word.  Replace it with "lifestyle change," "eating regimen," or any other description if you wish.  A diet is simply a pattern of food types eaten regularly.  A panda has a diet of bamboo, a koala of eucalyptus, a tiger of meat.  Humans are naturally omnivores. Our diet consists of plants and animals (most vegetarians/vegans are surprised to find that most processed foods contain animal byproducts such as candy, desserts, and flavored drinks).  An American diet is different than that of an Indonesian diet, different than a Russian diet, still different than a Tibetan diet.  Ethnocultural, environmental, and economical differences in food preferences are just a few examples of why diets vary drastically around the world.  Human diet, nonetheless, is still an omnivoric one.

Now, let's talk about your diet.  What have you been eating over the past three months?  Spend a few minutes and reflect on some of the things in your diet which serve as a staple.  Notice that your diet is influenced by a number of factors such as familial and cultural influences, as well as economic factors.  Are you willing to add changes to this normal diet of yours to drop weight?  If so, read on:

First, a person’s metabolism is slowest after they first wake up.  It doesn’t matter if they wake up at 4am or 4pm, the metabolism naturally drops during sleep.  Both the hormones and the metabolism activate about 15 to 20 minutes after awakening.  It is alright to awaken slowly, and in many medicinal traditions, it is important to wake up slowly.  The height of the metabolism should be around mid-day, increasing in the summer months and waning in the winter months.  The metabolism starts to slow down again during the evening time; this is why eating large, late-night dinners can help pack on the pounds.   Metabolism also slows down with age, with a rapid decline in the early 30’s and again in the mid-50’s.  Purposely reducing calories can make this process worse, mucking up hormone levels and wreaking havoc on the metabolic process. 

Hormones are the most important component to fat loss.  Hormones tell the body what to do, how to do it, and when to do it.  There are over two and a half dozen hormones involved in the accepting and processing of energy.  Each hormone has a specific function and works most efficiently when the body is properly nourished and rested.  This is why it is paramount that the body receives 7 – 9 hours of sleep (or 3 – 4 uninterrupted REM cycles) per twenty-four hour period.  It is also very important to take a good multivitamin, one which absorbs completely and does not oxidize during its breakdown; and a similarly dependable calcium supplement should be taken as well.   Another important supplement to always take is Omega-3 fatty acids with a minimum of 70% from DHA.  Omega-3 fatty acids aid in heart and brain health, among other important functions.

 It is very important to find time each day to both stretch and exercise.  Altogether, strength training and cardio are essential to increasing your metabolism.  Exercising could be done all at once, in intervals, or intermittently throughout the day.  Little movements add up in the long run.  Keep moving throughout the day and stretch in the evenings before bed.   Simply by doing this, you should see results in less than a week.

The lipolysis diet is simple and based in heavy science.  Consuming the right foods at the right times according to individual rhythms can lead to rapid fat loss.  Since there is a huge difference between fat loss and weight loss, it is important to base success on measurements instead of the scale.  Either measurements by caliper skin-fold test, electronic body fat analyzer, or good ol’ fashioned tape measure will indicate fat loss.  The best way to measure success is to wait until the moment you need a belt, and then need new pants.

Upon rising out of bed, drink a glass of slightly cooler-than-room-temperature water. A bowel movement should follow shortly; eat or drink more fiber throughout the day if this is not the case.  Before breakfast, drink a cup of straight black coffee or warm tea to increase your metabolism; add cinnamon to stabilize your blood sugar and add flavor.  Try hibiscus tea, green tea, oolong tea, white tea, black tea, fruit tea, and other herbal teas.  Make tea a habit.   

• For breakfast, have your fill of complex carbohydrates, fruit, and a 1:1 mix of animal protein and plant protein (lentils or legumes).  Oatmeal, eggs, beans with cheese, whole-grain toast, apple and peanut butter, would be a perfect breakfast.  But whole grain pancakes or waffles, bacon, ham, sausage, omelets, and other substitutes can be made.   Limit biscuits and other simple-carbohydrate bombs, these items prohibit your body from using its fat stores; yet worse, add to your fat stores. 

• Eat a piece of fruit, some nuts, and a little bit of something “bad” for snack.  You should still be full from breakfast so don’t stuff yourself.   Something “bad” should be more gourmet-status and less junk but have whatever you are craving.

• Lunch should follow just an hour and a half or so after snack.  Adjust your schedule to fit lunch in.  Skipping lunch can devastate your metabolism again.   Lunch should be 20% animal protein, 30% plant protein, 45% vegetables and 5% everything else.  Open-faced sandwiches stacked high with vegetables is a great choice.  Cobb salad with vinaigrette is another option.  Fajitas, wraps, and pizza can also fit the bill if vegetables are the main ingredient.  It is very hard to follow this regimen when eating at fast food joints because their food is about 70% carbohydrates, 20% animal parts (parts of what is left to be determined), and 10% preservatives.  But if you are stuck in a fast food joint and have to order something, be sure to get a salad or a bun-less burger with extra vegetables.  Be creative.

• Eating a snack in-between lunch and dinner is optional but it should be almost entirely protein.  Protein shake, piece of chicken, or hard-boiled eggs are some good examples. Drink more tea.  

• Dinner should come early.  In fact, it should be completely eaten before dusk.  The body naturally slows down its metabolism in the evening so eating early reduces fat storage.  This meal should be the lightest meal of the day, consisting of 30% animal protein, 40% plant protein, 25% green vegetables, and 5% of everything else.  Light spices make for a pleasant taste and can mix things up.  Meals such as homemade soup or meatloaf with a light salad on the side can be a perfect ending to the day.

You may experience an increase in your metabolism.  This is good but with it comes increased hunger.  If you find yourself in need of a snack late at night, do not succumb to junk food.  Save the craving for morning snack.  Instead, drink a glass of water or a cup of hot tea and eat a hard-boiled egg, tuna, or even an organic hotdog.  The protein will satisfy you until morning. 

You should notice fat loss in a couple of days.  It is common to feel drained for the first several weeks.  If this persists, switch to a better multivitamin and increase Omega-3 dosage.  Sugar cravings will persist for at least a week, but should subside in 10-15 days.  Sweets will become too sweet after this point and you will notice that less of it is needed to satisfy your cravings.  This is one of the breaking points you will need to motivate you through your fat loss success.  One of the biggest motivators, however, is needing to buy a new outfit every other month.  And you should spoil yourself because you deserve it.

       

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Improve Memory With Phosphatidylserine & DHA

Phosphatidylserine is a naturally occurring phospholipid found in both plants and animals and can drastically improve memory function when added to a daily regimen of DHA Omega-3 fatty acids. Only 500mg Phosphatidylserine taken orally every day can improve neurotransmitter functioning between synapses of the brain and has been shown to significantly improve memory and cognitive functioning.  One study conducted by Dr. Satoru Suzuki and colleagues at the Yakult Central Institute for Microbiological Research, showed that phosphatidylserine aided in the improvement of memory in aging rats which drastically improved their ability to navigate through a water maze escape test.  Other testing in vivo (on mice and rats) proved to be successful when enhancing their memory and cognitive functioning against age-related oxidation and density loss.
Moreover, when phosphatidylserine is paired with DHA Omega-3 fatty acids, short-term and long-term memory retention and focusing ability are improved, as well as an increased brain (more exact, the hippocampus and amygdala) phospholipid retention. This phospholipid retention in the hippocampus allows for better computation, comprehension and recalling of both short-term and long-term memories.  The hippocampus is also responsible for spatial navigation, which also shows improvement when phosphatidylserine and DHA are consumed. The amygdala is not only responsible for sensory reception and projection, but it also controls memory organization and storage of emotions; phospholipid retention enhances its ability to function properly.

Because phosphatidylserine and DHA work so well hand-in-hand in improving memory and spatial navigation, a wide range of people can benefit from the combination: 

• Children or adults with learning disabilities
• Competitive athletes
• College students
• Children with poor dietary habits
• People who have suffered from a brain injury
• People in high-stress occupations
• People showing signs of age-related memory loss
• People with a genetic predisposition to dementia

The correct dosage of phosphatidylserine and DHA varies with age, weight, diet, and specific needs.  While a grown, healthy male may need 500mg of phosphatidylserine and 2,500 mg of DHA per day, a child may only need half that amount.  While there are no known side effects or toxicity levels of phosphatidylserine, the sources from which it is derived should be considered.  DHA Omega-3 fatty acids should be derived from cold-water sources.         
     

References
Enzymotec Ltd. (2010)  Sub-Chronic Toxicity Evaluation of Phosphatidylserine in Elderly Rat Model. Enzymotec Delivering Lipids. Retrieved from http://healthforbrains.com/wp-content/uploads/2010/10/Safety-of-Enzymotec-PS.pdf

Petursdottir, A., et al (2008) Effect of Dietary n-3 Polyunsaturated Fatty Acids on Brain Lipid Fatty Acid Composition, Learning Ability, and Memory of Senescene-Accelerated Mouse. The Journals of Gerontology. Retrieved from  http://biomedgerontology.oxfordjournals.org/content/63/11/1153.short
 
Suzuki, S., et al. (2001) Oral Administration of Soybean Lecithin Transphosphatidylated Phosphatidylserine Improves Memory Impairment in Aged Rats. The American Society for Nutritional Sciences. Retrieved from http://jn.nutrition.org/content/131/11/2951.short

Thorne Research, Inc. (2008) Phosphatidylserine. Alternative Medicine Review. Retrieved from http://www.thorne.com/altmedrev/.fulltext/13/3/245.pdf

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What Is Your Garden Doing?

People tend to underestimate the health benefits of starting a vegetable garden.  Not only does gardening provide healthy food  to add to the diet, but it also provides moderate exercise and mindful relaxation when done right.  Only a few pots or just a small planter's box can make a difference.
Mid June is a bit late for planting a garden I will admit, however preparing a plot for next season is ideally done in the summer months.  First, finding a location suitable for plants is a must.  I used to plant tomatoes, peppers, and other type plants on my apartment patio.  Good soil, good indirect sunlight, and lots of water made my planter garden successful.  When I moved into a house, I decided to move away from pots and plant directly into the soil. 
My first actual garden was erected in a weird location which out of the way from the main yard, however it posed real problems for watering, sunlight, weeds, and soil quality.  I lost everything I planted by July.  The following year, I ended up moving my garden to accommodate the basic needs of vegetable plants.  Originally, I added soil and fertilizer to the clay and planted some strawberries, snap peas, onions, cucumbers, radishes, a grape vine, asparagus, and tomatoes.  Even though my intentions were good, by mid-summer the garden was a dry, crumbled, weedy mess.  The following year, I dug out holes and added good soil first.  I replaced the asparagus with corn and forgot about the radishes.  Still, the garden was not what I had hoped it would be; the cucumbers tasted funny and the strawberries were smaller than blueberries.
By the fourth spring, I decided to build raised boxes.  What a success!  I omitted corn and snap peas and decided to plant potatoes. My tomatoes produced hundreds of red fruit which went beautifully into salsa, the onions grew wild next to the strawberry patch, and the potatoes were amazing.  At the end of the summer, I decided to start composting.  Everything compostable from my kitchen went into a bowl and at the end of the day, the scraps would find their way into a huge pile of organic material turning into black gunk.  Plants love composted black gunk mixed with mulch.  I get my mulch free from the city's tree recycling program.  Doing it this way eliminates the need to buy soil from the store.  Another secret I have learned is that plants love fish water.  Instead of dumping the fish tank water down the drain, I empty the water into buckets and dump that onto my flowers and fruits/vegetables.  The nitrates from the water feed the plants so they produce more flowers and fruits/vegetables.
This year, I got the hang of things.  I added rich compost to all of the beds and planted lemon cucumbers, lemon balm, chilies, peppers, and tomatoes.  I rotated the crops so not to fatigue the soil.  The strawberries and onion went wild.  I purposefully let the dandelions grow in the strawberry patch to attract bees and so that I can make dandelion tea. I use a light , diluted spray of Sol-U-Mel to ward off insects naturally while fertilizing the soil as it biodegrades. For weeds, I use a mixture of apple cider vinegar, dissolved salt, and biodegradable dish soap (I use Lemon Brite but any non-phosphate, non-toxic, biodegradable dish soap will do). 
For next year, I plan on adding another raised bed (it is the simplest way to garden) and emptying the compost pile into the raised beds when I turn the soil in October instead of waiting for the spring.  I also plan on adding a fish pond so that I can rotate the nitrate-rich water onto the garden beds. I also want to try planting marigolds and other such plants to ward off pests naturally.  Eventually, I will have a large green house; but for now, a simple garden will do.

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Treating Children With ADD/ADHD With Herbal Supplements

Attention Deficit Disorder is a biogenetic disorder which affects the dopamine (DA) and serotonin (5-HT) receptors in the brain.   Approximately 9.5% of children and adolescents are diagnosed with Attention Deficit Disorder.  Boys are diagnosed three times as often as girls because they are more prone to exhibiting hyperactivity.  Typically, children with ADD have a higher IQ than their counterparts; however maturity lags behind as much as 3 years.  Neuroscientist Dr. Daniel G Amen found six different types of ADD through neuroimaging and wrote a book, Healing ADD: The Breakthrough Program That Allows You to See and Heal the 6 Types of ADD. 

From as soon as birth, the brain development depends on proper nutrients and Omega-3 fatty acids.  This is even more important for children with DA and 5-HT receptor defects.  Epigeneticists now suggest neuropathways can be restored or compensated during development with proper nutrition and Omega-3 fatty acids.  Results may be evident in as little as 8 weeks when put on nutritional supplements of quality. 

Children with ADD also benefit from proanthocyanidins, which strengthen the endothelial walls of the capillaries within the brain, making nutrient-rich blood circulation stronger.  Grape seed extract, along with Ginkgo biloba, maintains mental awareness and increases focus.  The added bonus of antioxidants helps to fight free radicals to allow for cellular development and DNA repair.  

Unfortunately, children with ADD may also suffer from depression and anxiety.  A blend of Griffonia seed, St. John’s wort, and vitamin B12 helps support proper neurotransmission between the synapses, thus improving mood and coping mechanisms.   For those children who suffer from sleep deprivation due to anxiety, Valerian root soothes and calms nervousness and provides a restful sleep; while passionflower relieves nervousness and agitation.

What I recommend and use for ADD/ADHD: 

Oligo Shakeables is the only children’s vitamin supplement which is up to 8 times more absorbable than the leading brand, it does not oxidize in the digestive system like other brands, and it is the only vitamin that mimics nature.  Not to mention it is in a delicious chocolate shake kids have a hard time saying “no” to.

Vitality Omega-3 in either Peach Mango Tango or Lime Sorbet.  Something so good for you has never been so delicious.  Kids think it is candy, teens think it is "da bomb- yeah whatever mom," adults think it is just plain good! Enough said.   
Provex Plus is the only supplement with grape skin extract, Ginkgo biloba extract, and billberry extract, proven to increase endothelial strength, improve vascular health, decrease oxidation, and improve blood circulation to the brain and heart.

Luminex helps to maintain healthy neurotransmission while naturally stabilizing mood; great for children and adults who experience mood swings, depression, and anxiety.

RestEZ is a relaxation herbal supplement which provides Valerian root, passionflower, and hops to provide relaxation and calmness to even the most wired of kids and active adults.  With only 1 capsule before bed, the most rambunctious of kids will soon be out like a light.

Weight lbs	Oligo  Koala Pals	Vitality Omega-3	ProvexPlus	Luminex	RestEZ
<10	*	*	*	*	*
10-40	½ scoop	½   tsp	2	*	*
40-70	1 scoop	1    tsp	3	1	1
70-100	2 scoop	1½ tsp	4	2	1

      

    *Ask your pediatrician for proper dosages.   

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