16 Nov

USDA Food Pyramid

Let’s talk turkey, well, so to speak.

While most folks are passing around their time honored recipes for the perfect Thanksgiving Day turkey, I think this is the ideal time to share a simple recipe for everyday optimal health.

Let’s get back to the basics.

The most common question I am asked as a nutritional counselor is “What supplements do I need everyday?”

I genuinely wish there was one magic pill.  Unfortunately, since we are all coming from different places physically and emotionally, it’s impossible to choose a single nutritional supplement to do the trick.  However, that being said, I do have some basic guidelines to support your strong healthy foundation on a daily basis.

Keep in mind that when your nutrition is lacking, it in essence turns the volume up on any health imbalance.  A little sniffle can easily turn into a major illness if your basic nutrition is even slightly off balance.  So turn down the volume on your mind and body’s stress level by using these 4 simple basics.



Eat healthy foods.  Sounds simple, right?

Think nutrient rich, colorful whole foods such as blueberries, spinach, red bell peppers, etc.

You know what they say, you are what you eat.  Logic and science both tell us that fresh natural foods are important every single day.  In fact, the USDA’s Food Pyramid suggests we eat at least 5 to 9 servings of fresh fruit and vegetables each day.

I don’t know about you but the last time I saw someone eat that much fresh produce was myself 2 years ago when I spent 4 months on the Raw food program, eating only fresh uncooked fruit, veggies, nuts and sprouts.  Even most Vegans I know don’t eat that much fresh food every day.  So while eating well is key, it is also important to fill in the blanks, nutritionally speaking.


A multivitamin just makes good sense.  It covers all your bases.

I’m always looking for ways to get out of taking a huge handful of vitamins.  That is why I prefer liquid multivitamins.  Liquid vitamins digest quickly, literally beginning to digest in your mouth.  More importantly, liquid vitamins.. digest.  Where many multivitamin horse pills are so hard pressed they may not digest at all, liquid vitamins are sure to digest every time and are generally considered easier on the digestive system.

Make sure your multivitamin includes a complete B complex.  One way to know for sure if all the B vitamins are present is to look for the least two that usually get left out;  Choline and Inositol.  These 2 B vitamins go by their real name instead of a number like B6 or B12.  Even though we don’t need much Choline and Inositol, they are vastly important in breaking down bad cholesterol, strengthening our heart and for general pain management.

Also,  make sure your multivitamin has all the trace minerals.  That literally saves you from having to take a multivitamin and a multi-mineral separately.

My favorite all-purpose liquid is “Peter Gilham’s Organic Life Vitamins” that not only have all the B vitamins but also all the trace minerals and it tastes better than most liquid supplements.  “Source of Life” is highly rated as a complete multivitamin both in its liquid and caplet forms, and is sold at most health food stores.


When we talk about Omega 3’s we are referring to all 3 Omega fatty acids most commonly found in fish oils.  Essential fatty acids are molecules that cannot be produced by the human body but are vital for a normal and healthy metabolism.

Research continues to show the positive benefits of Omega 3’s including reducing cancer growth, balancing cholesterol levels, and relief of inflammation for those suffering with rheumatoid arthritis.

Try to get all 3 essential fatty acids in one capsule so you don’t have to take 3 different pills.  If fish oils don’t sit well with your digestive system you may prefer Flaxseed Oil which naturally provides all 3 essential fatty acids.


More and more people are being diagnosed with severe vitamin D deficiency.  Even folks who spend plenty of time in the sun can be vitamin D deprived.

Vitamin D has some pretty important jobs including calcium synthesis, boosting the immune system and regulating the thyroid.

Many of my clients who have been diagnosed with vitamin D deficiency have complained about the exact same things; low energy, weight gain and more pain upon waking than when they went to bed.  If any of these sound familiar, be sure to have your Rheumatologist perform a simple blood test to reveal your vitamin D level.

Discuss with your physician before beginning any nutritional regimen.

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