Nutrition Program Basics

Posted by myhealthexperts on January 15, 2008

I do not recommend supplements as a way to avoid eating a healthy diet. First and most important is to get as much of your nutrition from generous amounts of raw fruits and vegetables. My guess is most people do not consume enough raw, organic fruits and vegetables, and have increased exposures to environmental toxins in food, air, house, plastics, cell phones, etc. In these cases an aggressive nutrition program can afford some increased measure of compensation.

Basic Program: This is a general basic program I would recommend*:
#1. Good Multi-Vitamin: Not Centrum or One-A-Day, but I prefer highest quality multis that are ‘food based’. Companies like New Chapter, and Rainbow Light are more expensive but far better quality than most others.
#2. Fish and/or Flax Seeds (Extra Omega 3) (also – Extra Anti-Oxidants Vitamin C and E) Omega 3 fatty acids found in fish and flax oil are so critical to health – in a nutshell – if you want to look and feel good – you need these. They make skin look healthy, help form healthy brain chemistry so you feel happy and psyched to be alive, help form hormones that give us our sex drive, and they help us burn fat and add muscle. Is that enough reason?

My first choice is to rotate your source of EFA’s, for example using a bottle of high quality fish oil and then after that turn to flax seed. I prefer whole organic flax seed that you put in a coffee grinder just before you eat it. There is some controversy about flax being inferior to fish oil, but most healthy people are able to convert flax oil into the EFAs DHA and EPA.  If you are diabetic or have insulin issues, you should lean more towards fish oil as your body might not be able to convert enough plant based EFA’s into the critically needed DHA and EPA.  Try to get a balance of Omega 3 to Omega 6 of around 1:3. You will need to increase your intake of anti-oxidants to keep the Omega 3 in your body working properly.

Anti-Oxidants (Vit C, E, A): 2,000 to 5,000 mg Vitamin C spaced out during the day, along with Mixed Tocopherols (Not just Vitamin E, but Alpha, beta and delta and gamma Tocopherols too.) Don’t get DL-Alpha Tocopherol, it’s the synthetic version and is molecularly different than natural vitamin E (D-Alpha Tocopherol). Go for 400-1200 iu Mixed Tocopherols per day. This extra anti-oxidant protection is crucial to good health. Same for Vitamin A – get mixed carotenes and not just the popular beta-carotene.

3) Magnesium: Studies show most people are deficient in magnesium. Its critical for so many bodily functions, to help us relax, muscle contraction, blood flow, the list goes on and on. Do not take magnesium oxide, this is a rip-off. Try for amino-acid chelates instead. (400-800 mg daily)
#4. Whey Protein (and Lecithin) – If you exercise or want to reduce carb and fat calories, extra protein is beneficial. Protein actually can help us lose fat, as does healthy omega 3 fats! Whey protein is one of the best types, and is also shown to boost the immune system. Lecithin has a role in most all bodily processes including nerve transmission, energy production and breathing. Our brains are about 30% Lecithin. Nerves are insulated by lecithin, and the heart has high amounts as well. 

#5. MSM (or a Green Juice Powder): MSN (methyl sulfonal methane) is a great all-round supplement or if you feel the need for Greens – a powdered concentrate is great.  Greens have chlorophyll, that is high in magnesium and also helps pull out toxic heavy metals like aluminum and mercury! For joints and arthritis – I prefer MSM over Glucosamine sulfate as the life extensionists have reported glucosamine sulfate can accelerate advanced glycation end-products (AGE’s). These make you age faster! Not good. Stick with MSM in 1,500-3,000 mg/day and chondroitan sulfate if you want at 300 mg and up per day. These are good for joints, and can assist in growing new cartilage. That’s right- your doctor is wrong – you can grow new cartilage. Agents like SAMe are especially good for this, but at higher doses are quite expensive.

Other items: (Depends on your goals)

#6. ALA, ALCAR : Great for energy and anti-aging and brain function. In whatever dose you can afford, but at least 100 mg. ALA, 500 -1,500 mg. ALCAR. The R-ALA form is reputed to be the best form. These work on anti-aging, insulin function, brain function and fat burning – important for everyone. You can also use CoQ10 and/or Idebenone instead of ALA.

#7. Resveratrol, Carnosine, NAC, Green Tea, and depending on what your goals are: certain amino-acids and herbs in high quantities can facilitate your success. Carnosine is anti-aging, NAC is great for the liver (if you drink alcohol!),  I recommend the cycling of nutrients according to needs – for example, for weight loss – a top goal for many – items like Green Tea, ALA, CLA and Omega 3 fats. After that then I can shift to other agents – like anti-oxidants for example. More on this in the next article.

#8. Pro-biotics: Healthy gut flora is critical.

#9. Iodine: Lugols solution for many reasons (see my iodine post)

#10. Digestive Enzymes: helps assimilate food and lessen work of GI tract in digestion.

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One Response to “Nutrition Program Basics”

  1. steve said

    I agree, the body can absorb only as much as 50% of the nutrients once isolated from their natural sources. Besides, phytochemicals and vitamins don’t operate the same way when fused into synthetic vitamins. I prefer daily supplementation of Omega 3 thru flax seed than fish oil. Apart from tasting better over oatmeal it really is versatile with different food preparations.

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