Greg's Wellness Corner

Knowledge is power -- Acquire it and use it to achieve a better life.

Nutritional Supplements

For a sound nutritional strategy, before you add any supplements, ensure that you are eating superior whole foods such as green salads, vegetables such as broccoli and spinach, wild salmon and organic eggs (for the Omega-3s),  and beans, legumes, and whole grains for the fiber.

Avoid the excess animal meat, fast foods, processed foods, sugary drinks, soda, and diet soda.

Concerning supplements, avoid the synthetic supplements, and always consult with your physician before making any dietary changes or using any of these supplements.

 

Key Vitamins and Minerals  
The following is a list of the key vitamins and minerals that we need to successfully prevent or fight most diseases. Since some of us are lacking these key vitamins and minerals, it is imperative that we eat whole foods that contain these vitamins and minerals. Then, add supplements to fill in the gaps of your meal plan.

  • Foods that contain calcium, including some nuts, and green vegetables. Also, include some iron in your daily diet by eating organic eggs, lean meat, poultry, fish, and leafy green vegetables.
  • Foods rich in Vitamin B1, B2, B3, B5, B6, B7, B9, and B12 including vegetables, fruits, organic whole grains, meat, and dairy. 
    • Vitamin B1 (thiamin) is found in liver, fortified breads and cereals, pasta, peas, soy foods, fish, beans and oranges.
    • Vitamin B2 (riboflavin) is present in dairy products, nuts, legumes, rice, mushrooms, and leafy green vegetables, such as broccoli and asparagus.
    • Vitamin B3 (niacin) is found in chicken, beans, peanuts, tuna, salmon, ground beef, peanut butter, pasta, mango, peaches, carrots, fortified hot and cold cereals, nuts and dairy products.
    • Vitamin B5 (pantothenic acid) is found in liver, red meats, whole grain cereals, chicken, fish, cheese, sweet potatoes, cauliflower, avocados and beans.
    • Vitamin B6 (pyridoxine) is found in meat, potatoes, bananas, poultry, fish, spinach peanuts and beans.
    • Vitamin B7 (biotin) is found in clams, eggs, bread, egg yolk, fish, mushrooms, oatmeal, bananas, soy and milk.
    • Vitamin B9 (folic acid) is found in leafy green vegetables, oranges, Brussels sprouts, turnips, salmon, orange juice, avocados, poultry, liver, and beans such as soybeans and Lima beans.
    • Vitamin B12 (cobalamin) is found in red meat, milk, eggs, soy milk, liver, salmon, trout, clams, tuna, pork, ham, cheese and yogurt.
  • Foods rich in Vitamin C including oranges, grapefruits, strawberries, honeydew, broccoli, cauliflower, Brussels sprouts, green peppers, tomatoes and mustard greens.
  • Foods with Vitamin D including wild salmon, sardines, tuna, oysters, mackerel, organic eggs, cod liver oil, and shiitake and button mushrooms. And, don't forget about sunlight!
  • Foods rich in Vitamin E including wheat germ oil, ev olive oil, ev coconut oil, avocado, almonds, olives, papaya, kale, mustard greens,  and red bell peppers.
  • Foods with folic acid, including dark green leafy vegetables, veal,  legumes (lima beans, black beans, black-eyed peas and chickpeas), fruits, and fortified grain products.
  • Foods rich in magnesium, including artichokes black beans, barley, spinach, okra, Brazil nuts, cashews, almonds, and halibut.
  • Foods with zinc, including oysters, crab, venison, pumpkin seeds, free-range chicken, and turkey.
  • Foods rich in potassium, including avocados, bananas, Brussel sprouts, cantaloupe, lima beans, honeydew melons, potatoes (baked), raisins, spinach, tomato canned sauce, and winter squash.
  • One serving of a food with Vitamin A every other day, such as carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots or cantaloupe.
  • Healthy fats such as the monounsaturated, polyunsaturated and Omega-3 fats in nuts, avocados, ev olive oil, and other plant oils, and, also fish.
  • Foods high in fiber such as vegetables, beans, whole fruits, organic brown rice, green smoothies.

  • 6 cups (or 48 ounces) of liquids, but, the majority of your liquids should be filtered water. Other beverages may include herbal tea (without the caffeine), low-sodium V-8 juice, vegetable juice. Definitely avoid soda, diet soda, bottled fruit juices, milkshakes, etc.

 

Nutritional Supplements

For general health needs, you should ensure that you're getting the following as part of your nutritional strategy.

Cod liver oil and cold-water fish contain Vitamin D, which is essential for improving your health.

Omega-3 EFAs from wild salmon and sardines provide EPA and DHA fat. EPA fat has been shown to improve your cardiovascular health.

Probiotics from beneficial germs (like acidophilus) can help your digestive tract.

Selenium-rich foods include seafood, poultry, mushrooms, sea vegetables can help to banish bad moods. People who don't eat enough selenium-rich foods tend to be grumpier than people with a high dietary intake, according to recent research.

Vitamin B-Complex is found in foods such as a sweet potato or a spinach salad might help improve your health. Both are rich in folate and Vitamin B6 or pyridoxine.

You can find folate in most fruits and vegetables, especially spinach, asparagus, and avocados.

Eat chicken, liver, and other meats to feed your brain Vitamin B6. Plant sources of the vitamin include navy beans, sweet potatoes, spinach, and bananas.

For Vitamin B1, eat sprouted grain breads, lean organic meats, black beans, and watermelon to increase your thiamin levels. These foods might help you feel more clearheaded and energetic.

Additional Supplements

Here is a list of some of the key supplements for optimum wellness, but, try to find the corresponding vitamins and mineral in your food first. Don't take a bunch of vitamin pills and expect that to work! The foods created by God are a lot more powerful than the vitamin pills created by Man.

Aloe vera: provides antioxidant and other healing nutrients, especially for the gastrointestinal system.

Alpha Lipoic Acid: universal antioxidant, helps to keep blood sugars in the normal range

Bilberry: provides antioxidant support especially for the eyes to strengthen the small blood vessels; helps to keep blood sugars in the normal range

Chromium picolinate: helps to control blood sugar

CoQ10: provides antioxidant and energy support to the cells; helps to keep blood sugars in the normal range
Note: Make sure your CoQ10 is not synthetic!

Cod Liver Oil: provides Vitamin D and Omega-3s

Evening Primrose Oil (EPO):
contains GLA, which helps to support nerve health and neuropathy prevention

Garlic (Aged): aka Aged Garlic Extract (AGE), contains antioxidant phytochemicals that prevent oxidant damage; also provides anti-cancer and cardio benefits

Gymnema sylvestre, Bitter melon: are herbs that help to control blood sugar

Herbs:
can be used to help with detoxing the colon, liver, and kidneys -- especially organic herbal tinctures that are absorbed more readily into your cells.
 
L-carnitine: helps with energy production and fat loss

L-carnosine: provides antioxidant support, especially for the eyes

Milk thistle: helps to nourish and protect the liver

Omega-3 EFAs (DHA, EPA): provides critical fats for the brain, eyes, cardiovascular system, other organs; helps to keep blood sugars in the normal range
Note: Only use pharmaceutical-grade Omega-3s without the mercury and fish oil taste.

Plant sterols: help to reduce cholesterol -- it's safer than taking statin drugs and just as effective.

Resveratrol: provides antioxidant support; helps to keep blood sugars in the normal range

Spirulina: is a blue-green algae that provides chlorophyll, minerals, and other key nutrients, including plant protein

Super Greens: provide chlorophyll, vitamins, minerals, and other key nutrients to help nourish, cleanse, and detox the body at the cellular level.

Turmeric: provides anti-cancer and antioxidant support

Wheat grass: helps to cleanse and detoxify the body.

 

Supplements for Quality Sleep

Try one or more of the following nutritional supplements to help improve your health and overall quality of sleep.

Review the following nutrients (listed in alphabetical order) to identify the nutrients that can support your health. Ideally, try to find a wholefood or supplement that contains the nutrients that you are not obtaining from your food.

Important Note: Ensure the supplements are certified as pure and free of toxins, pesticides, and other chemicals; and, do not conflict with your drug therapy.

Chamomile is an herb rich in magnesium and chamomile tea can be effective as a bedtime relaxant. Note: Celestial Seasonings “Sleepytime” herbal tea is a caffeine-free natural blend of Chamomile, spearmint, West Indian lemongrass, tilia flowers, blackberry leaves, orange blossoms, hawthorn and rosebuds. This tea also promotes a good night’s sleep.

Cod liver oil and cold-water fish contain Vitamin D, which is essential for improving your health.

Kava is a caffeine-free medicinal and beverage plant, whose primary benefit is alleviating anxiety. It has been used and cultivated for its ability to calm the body and mind, and encourage a good night’s sleep.

Magnesium supplements can be helpful but be aware that most drugs, soda, and processed foods will reduce how much magnesium is absorbed. Note: Ionic Fizz Magnesium (Calcium Plus) is a fizz drink powder that provides ionic magnesium and calcium in the ratio that is best for relaxation and healthy bones.

Melatonin supports the body’s natural sleep rhythm by helping it to relax and prepare for sleep, which is often difficult when dieting and exercising. It also helps you feel more alert and rested after a night’s sleep. Melatonin is produced by the pineal gland, located in the center of the brain. It is a hormone that plays a vital role in aging, energy and sleep.

Natural Calm Plus Calcium is a powder drink that provides magnesium, which is a mineral needed to help our muscles relax and help us sleep.

Tulsi Tea is a certified organic blend of Tulsi tea, black tea, and Chai spices but it does contain caffeine. Tulsi tea is recognized as one of India’s most sacred herbs because of its health benefits and healing properties, and is also abundant in antioxidants. It relieves stress and energizes you.

Valerian Root, Passionflower, Chamomile, Hops help you wind down to experience a good night’s sleep by decreasing sleep latency (the length of time it takes to get to sleep) and the number of nighttime awakenings; and, without interfering with rapid eye movement (REM) sleep. Also, these botanical extracts improve well being by decreasing nervousness and anxiety; and, do not cause side effects that are common with sedative drugs, including addiction and morning “hangovers”.