Everyday Supplements

by Lisa on November 9, 2009

Photo by Sister72

Photo by Sister72

I’m often asked whether taking supplements is important to round out a healthy diet.

In an ideal world, I believe we should get all the necessary vitamins, minerals, enzymes, healthy bacteria, and phytochemicals straight from our food and drink.

The thing is, of course, we are not in an ideal world and we don’t always eat “perfectly”.  Furthermore, we are no longer growing our food in native soil.  Most farming soil at this point has been stripped of nutrients and deadened with synthetic fertilizers and pesticides.  We live busy lives, often do not sleep well or long enough, deal with stress on a daily basis and some of us battle with physical ailments that require extra support from our diet.  Using high quality nutrient supplements can be a good idea for many.

My general bent is that we should always strive to move our diet toward the most nutrient dense, high quality foods as possible.

After that, we should also consider taking quality supplements in order to provide our body with what it may not be getting directly from our food.  The point I try to underscore is that no supplement can replace a quality diet, but some supplementation can enhance and elevate even the most envious of pure and healthy diets.

So what supplements would I suggest for the “average” person?

This is a highly individual question– very hard to answer broadly.  In fact all the information I provide on this site is to help educate, not to diagnose.  Please take this information as a starting point, talk with a trusted health care provider about your specific situation and needs and make choices for your health by considering what conditions you uniquely have.

With that in mind, though, there are some guidelines for everyday supplements that many folks may consider adding into their diets– at least as you work toward boosting the nutrient quality of the foods you eat and explore deeper what your unique body may or may not need to run optimally.

Here are four supplements that I take most days (I am not a “hard-core must have my supplements daily” kinda gal.  I try to get them in and really emphasis the quality of the foods I eat more than not missing a supplement dosage)

Photo by Takomabibelot

Photo by Takomabibelot

1.  Whole-Food Multi

  • When choosing a multi-vitamin, you may want to consider choosing one that is sourced from whole foods and not made synthetically.  Also look for a multi that is free from allergens and additives.  If it comes from food, not isolated synthetic chemicals, you are getting the full benefit of a whole-food complex, which includes the plant’s active biochemicals.
  • I currently use New Chapter for my multi-vitamin.  An additional bonus to these vitamins is that they come in a probiotic culture and contain useful herbs and extracts that enhance nutrition and nutrient uptake.

2.  Omega 3 and 6

  • Omega 3 fatty acids are found in fish and flax seed oil that are essential to many areas of our health, and especially cardiovascular and nervous system health.  Omega 6 fatty acids are found in many vegetable oils.  The key with omega 3 and 6 oils is the balance between the two in our diets.  Because we consume way more omega 6 than omega 3’s most of us could benefit from supplementing with omega 3 fats to even the balance.
  • If you are not a vegan, I would highy suggest getting your omega 3s from fish, cod liver or krill oil.  Though flaxseed does contain omega 3 the form it is in does not convert easily in our body and much of it is lost because our body can not use it.   If you are deciding between cod liver or fish oil the main difference is that with cod liver oil you are also getting vitamin D and vitamin A along with it. This is generally what I do– I take cod liver oil in the Fall and Winter to boost my vitamin D reserves when the sunlight is slim.  Then I switch over to fish oil or krill oil in the Spring and Summer when I get enough vitamin D from sun exposure.
  • Be sure to get your omega 3s from a company that can certify its oil is free from mercury, PBCs and other contaminants and that uses molecular distillation instead of chemical distillation.
  • I have used the following companies: Nordic Naturals, Carlson, Young Living

3.  Probiotics

  • A healthy digestive tract is the cornerstone of a healthy immune system. Both probiotics and digestive enzymes work to strengthen and support a healthy gut.  Good bacteria is supposed to live in your intestines.  It helps your body absorb nutrients from your food and keep foreign microbes from invading your blood stream.  When the balance of the good bacteria (probiotics) and bad bacteria get out of whack, we suffer a weakened immune system and the many troubles that can follow that.
  • If your diet is not rich in many fermented kinds of foods (things like kefir, yogurt, fermented vegetables, kombucha, or miso), consider taking a probiotic supplement. Look for a supplement that contains at least 1 billion live cultures per serving.
  • You will likely not need to take this supplement long-term, but it is helpful as you reestablish the healthy bacteria balance and shift your diet. Especially if you are committed to bringing healthy bacteria into your system through the foods you eat.
  • Something else to consider is prebiotics (which are food sources for the good bacteria- so they can grow and multiply in your intestines). FOS and inulin are two main prebiotic sources, found naturally in bananas, asparagus and onion or in supplement form.

4.  Digestive enzymes

  • Finally if your diet is low in “living” food– that is raw, natural foods that retain their own living enzymes (which are lost when exposed to too much heat - as in most cooking or when they are denatured and destroyed in processing), it may be helpful to stoke your own digestive fire and supplement with digestive enzymes for a short time.
  • In addition to supplementing with digestive enzymes, I also aim to eat some raw foods everyday, ideally with every meal. And in the Spring and Summer I substantially increase the amount of raw food I consume.  This could simply mean some vegetable sticks with lunch, fresh fruit, raw salads or raw dairy.

Taking nutritional supplements can be a tremendous advantage to regaining and maintaining your health. A fantastic resource when using supplements to support your health is the book Prescription for Nutritional Healing.

Do you take supplements daily?  Which ones and why?

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The Artist’s Way :: 1

by Lisa on November 7, 2009

{I’ll be posting a few thoughts once a week on the topics that come up during The Artist’s Way process}

On morning pages::

Been doing the morning pages (similar to the rambling pages I wrote of here).  I’m reminded how powerful they really are.  Such a simple, small gesture of attention to give to yourself, really- but when you allow those swirling and seemingly random thoughts to come out consistently on paper, you are honoring that they are part of what you are working through right now.  They can be gently put aside or you can dig in deeper for more understanding.  And they allow me to start my day lighter mentally, which tends to spill into a better day all around!

On core negative beliefs::

This week explores our Core Negative Beliefs around creativity or around anything we feel conflicted about pursuing or nurturing, I suppose.  Could we be “stuck” where we are simply because we feel safe there, even if we aren’t happy or living to our fullest potential.  Where we are is what we know, and the unknown can be frightening and vulnerable.

I often see this play out in health counseling– many of us want to feel better, more energized, lighter, in better shape, ect…but we have either failed before (so fear failure again) or don’t really know what that new “us” would be like– so there are all sorts of resistances that surface to keep us where we currently are.  We start to want to feel better and get a little excited about making healthy changes, and then we find ourselves binging on junk food.  It’s like an internal conflict we need to solve first before we can really open up to change.

The one that is most prominent for me is that I question if putting my own creativity and self growth as a priority right now is selfish and something I will feel guilty about (I mean when I give time to my own needs…I could (should?) be doing something for the family…whether its laundry, cleaning, cooking, ect.)  Internally, I’ve set up a choice: it’s me or my family ::  and I struggle with guilt when I give time to me.


Is this something other mothers struggle with too? Believing that it is virtuous to only think of others, and when we turn attention to our needs, do you struggle with guilt?

The truth of course is that I am a part of the family. So giving to me (appropriately) is giving to the family.  Me and the family are on the SAME SIDE. In fact, I believe creativity is a gift from the Creator, that using my creativity will bless my family, and nourishing my creativity allows me to let God lead the way - because I trust His plan for me is to grow and be fruitful, not stagnant.

On Filling the Well::

The concept of “filling the well” or keeping ourselves stocked and nourished is a familiar one to me.  It makes sense that if we are to give to others, we must have something to give…we can’t be useful running on empty all the time.  But of course common sense is not common practice!  In terms of creativity, Cameron writes, ” The artist’s brain cannot be reached or triggered effectively by words alone.  The artist’s brain is the sensory brain : sight and sound, smell and taste, touch.  Think magic.  Think delight.  Think fun.” I plan to find give myself some time this week in nature, maybe even a walk in the woods of my backyard- taking in the senses, the smells, the feel of bark and dry leaves underfoot and cool air.  It is on walks through nature, I also have some of my most peaceful prayer times.  Times of simply conversing and mostly listening with the Lord.  Looking forward to making that happen this week.

Do you have core negative beliefs that get in the way of pursuing something you are passionate about or giving yourself the time you need to stay healthy and well?  What things “fill the well” for you?

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Beginning the Artist’s Way, Would you like to join me?

by Lisa on November 5, 2009

Have you heard of The Artist’s Way by Julia Cameron? Perhaps you have, it is a seminal work that has been read and used by millions. Maybe you haven’t yet, I only heard of it a year or two ago and since then have thought many times that I should check it out.

Essentially it is a 12 week journey, helping you get unstuck creatively.

I imagine it is also useful simply to ignite and support your inner creativity in whatever form that takes…painting, writing, dancing, singing, connecting with your spouse, relating to your children, taking your work to a new inspired level, simply living with a fresher spark and energy for life.

I picked it up at the library today and plan to begin the journey– gently and modified (I am pregnant with two toddlers at home!) but with a commitment that I will give a bit of attention to it most days of the week.

I hope to post about the process as it unfolds for me weekly…sharing briefly what the current week’s goals were, and what has surfaced as a result.  Not knowing where this is going, we’ll have to see what the nature and usefulness of these posts are as they come! But I do hope they will inspire and stir interesting conversation.

Or might you go along with me? Here is the book as listed on Amazon (The Artist’s Way: A Spiritual Path to Higher Creativity [10th Anniversary Edition]
) But do check out other inexpensive, thrifted or borrowed sources too.

I plan to begin reading the first chapter this coming Sunday, November 8.

Let me know in the comments if you plan to come along…and especially if you’d like to post about your experiences– leave your blog link!

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My Personal Detox Plan

by Lisa on November 4, 2009

Photo by Juushika Redgrave

I really love the Winter holidays, they make the first part of winter so enjoyable– wrapped in warm memories, great food, time spent with family and friends.

But if I’m not careful, the abundance of sugary sweets that seem to adorn every get together begin to infiltrate my days. I’ve already noticed myself eating an inordinate amount of candy since we’ve had it in the house for Halloween.  And there is nothing measured or balanced about eating 15 mini-milky ways in under an hour.  In fact it leaves me craving more sugar, feeling scattered, losing patience with those around me, and unmotivated to eat well.

I don’t believe in food restriction, it’s not how we’re motivate to nourish ourselves well. But at times when the junk food seems to be taking over; setting up a short, gentle food-based cleanse has always given me the jump start I needed to regain healthy eating and balance again.

I’ve found it cuts the sugar addiction off mid-stream and resets my cravings. Sure, I’ll indulge here and there again- especially in the upcoming holiday season, but when I weave in 1-3 day healthy food cleanses, I’m much more likely to eat well the majority of the time, which keeps my moods positive, my mind clear and my body feeling energized.

I used my Real Food Cleansing Guide to craft a cleanse that works for me right now.

Here are some of my own personal notes on the cleanse I’ll be doing early next week.

  • Since I’m pregnant, I’ll be sure to include healthy sources of protein and fats everyday- in addition to whole grains, fruits and vegetables.  I’m not interested in restricting any macronutrient even for a short time right now.
  • It’s Fall, so I’ll not only emphasis Fall harvest foods, but also will choose warm, moist ways of preparing my meals.
  • I plan to do this for 3 days, leaving one day before and one day after as transition days to ease in and out of the cleanse.
  • I already have a massage scheduled for the end of next week.  I’ve also chosen a stretch of days when I don’t have a lot of commitments.
  • I will make all the soups this weekend so that preparing food is not an issue as I go along.

My Personal Cleansing Plan

Begin: Tues, Nov 10

End: Thurs, Nov 12

Transition: Mon/Fri, Nov 9, 13

All 3 days I’ll eat mostly the same things, so I’ll detail out a sample day:

Upon Waking: Hot water with lemon

{Set up a carafe of hot water to use for tea throughout the day}

Teas to drink as desired:

Rasberry Leaf

Pregnancy Tea

Lemon Ginger

Breakfast:  Cut fruit bowl: Banana, apple, blueberries, raspberries.  Handful of mixed nuts and seeds: Almonds, Walnuts and Cashews

Mid-morning snack: Toasted sprouted grain bread with Avocado Spread* and Roasted Veggies*

Lunch:  Very Green, Red Lentil Soup*

Afternoon Snack: Cut veggies and hummus

Dinner: Cabbage Potato Soup*

Snacks throughout the day as hunger indicates: Cut veggies and hummus, Toasted sprouted grain bread with avocado spread*, Berries, Warm Vegetable Soup with Barley*, Roasted Vegetables*

*Recipes found in Cleansing Ebook

Nothing strict or harsh.  A simple meal plan that emphasizes fruits and vegetables as well as whole grains, healthy fats and light protein.  In fact, wouldn’t this be a lovely meal plan any day, cleanse or not?!

That’s the great thing about learning how foods naturally cleanse and detox us– we can employ these properties and set up short, intentional, effective (and delicious) cleanses throughout the year when we need to rid ourselves of toxins, when we’ve over-indulged in junk food, or need to jump start our way back onto a healthy eating track.

Have you ever tried a food-based cleanse?  What was your experience? If you’re new to this, check out my Cleansing EBook, it takes you step by step through setting up a cleanse that is just-right for you.

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Relishing the speedy meal

by Lisa on November 2, 2009

{This post was originally posted January 14, 2009}

I *kind* of remember the days when I would plan, prepare and share gourmet meals with my husband and friends.  The shopping for special ingredients, the long prep times, the lingering over a simmering pot with a glass of wine.

Photo by Schilling 2

Photo by Schilling 2

Things are a little different now.  My life simply necessitates a different approach: highly organized weekly meal plans, once a week trips to the store for groceries, streamlined shopping lists and a strong emphasis on quick to prepare meals with a simple list of ingredients.  These are the hallmarks of my cooking experiences these days.

There’s a lot of benefit to this new way of doing things.  We save money by keeping our meals simple.  We emphasis fresh fruits and vegetables in our diets which boosts our health.  I’m efficient and productive with my time by organizing my weekly food needs and meal planning.  Food costs don’t spin out of control because I don’t impulse buy any longer.

But I have noticed one aspect that I’m not happy with.

It seems that I’ve assumed a different perspective when preparing meals for my family now, which probably stems from this very efficient, time-saving approach.  I now prepare and cook meals with a more frenetic and harried manner. 

It’s true, the time I have to cook is much shorter than before, but I no longer truly enjoy the little time I have to do it.

Many nights my husband will take sole-care of the kids for 30-45 min so I can get dinner ready and on the table without little hands grabbing at the counter with me.  So I actually have the kitchen to myself (most times) and, yet I rush around, hyperfocused at the task at hand as if I have a boss over my shoulder timing me.  I seemed to have let the “quick meals” mindset strip me of enjoying the preparation of the meal.  Even though I am not multi-tasking or being interupted, I act like I am.  I’m chopping, scrambling, slicing and stirring with a factory-line workers mentality.  And I am sure that this energy flows straight to the dinner table– “let’s go guys and get this dinner done so we can move on to bath, floor game time, books, bed”…bang bang bang.

I’ve decided to change this.

Just as simple as that.  I decided to stop going down that paradigm and recreate something new with my meal prep time– and it’s been fantastic.  Giving myself this time to enjoy has made space in a busy day for me. I’m more mindful and relaxed, right at the time of the day when I’ve often hit my most frazzled.  It’s transformed our dinner time and resultant evening time into something much more peaceful and enjoyable.

Here are some suggestions to help calmly prepare your quick meals:

1.  Use music Music that you love- gets you grooving or relaxing or just plain happy.  If there is music that you love but your family doesn’t (and so, like me, doesn’t tend to get played)- that’s the music you may want to put on- try to make this a special time.

2.  Light a candle The calming and soothing aspects of candlelight happen even when other lights are on in the room.  It’s a quick, simple way to acknowledge that you are deeming this time to be spent differently.

3.  Wear an apron  This may or may not work for you, but if you like aprons- try it.  Like the candle, it is sending a message that you are switching gears and now you are cooking a meal, a task that you are enjoying and can give your full attention to (for however many minutes you have).

4.  Think about why you are doing this and who you are doing it for This is probably my favorite.  I spend time in my thoughts about the nourishment and care I am giving by providing a meal; nutritious, delicious and made with love (which means a lot).  And the people I am preparing for- those who I want to nuture and give something to.  You do not have to be making a 5 course gourmet meal.  Pizza and salad can be served as loving and nourishing as lobster– remind yourself of your intention and you may even find new special ways to present and dress up your meals– (a sprinkle of basil on top of the pie that may not have happened before.)

5.  Smile This works many times in my day- but just choosing to change our moods with a (admittedly fake) smile at first, normally helps a genuine mood follow.  I like to put my apron on, turn on the music, light a candle and let out a goofy big smile.  It’s kind of dorky, but man, does it work.

6. Use the Time to Check-In Use the food prep time to slow down and notice your breathing– A great time to slow our mind and give our body some deep smooth breaths is when we do things with our hands or bodies that are repetitive, like weeding, walking or chopping carrots.  For me, I naturally tend to pray when I am quietly and calmly doing simple work with my body or hands.

Using these precious few minutes to decompress from a busy day has really blessed my life.  It is  a way that I’ve learned to “fill up my cup” from a day that may have felt draining or frazzling.

Do you also feel rushed during your dinner prep?  Do you have ways that help you slow down and enjoy the process?

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