The Four Essential Supplements
by Dr. Betty Keller
The Four Essential Supplements
With so many vitamins and supplements available, what are the essential supplements we need for optimal health?
A good Multivitamin, a little insurance policy to ensure you are getting essential vitamins and minerals. Despite eating a healthy diet it is very difficult to get all the essential nutrients your body needs to function optimally.
A good probiotic, probiotics are naturally occurring “good bacteria” they are essential for your optimal wellness. They manufacture key nutrients, and limit unhealthy bacteria. Stress, poor diet and antibiotics can disrupt the balance, a good probiotic can return your intestinal tract to the proper balance. They improve digestion, strengthen your immune system, and help prevent inflammation, which can lead to chronic disease.
Fish oils, which are rich in essential omega 3 fatty acids EPA and DHA. Omega 3 fatty acids are essential to good health. These essential fatty acids reduce inflammation and help prevent chronic disease. They support the immune system, the cardiovascular system, and help with cognitive function, attention, mood, and memory.
Vitamin D is involved in playing an essential role in preventing disease. It is essential for muscle strength, helps build bones, strengthens the immune system and has both anti-inflammatory and anticancer effects. Low vitamin D is associated with chronic pain, low mood and dementia. Having adequate levels is essential for optimal health.
Make sure you get good quality supplements, vitamins and that the fish oil is purified and free from heavy metals and other contaminants. I recommend using Metagenics brand for multivitamins, probiotics, fish oil and Vit D.
Discuss with your Doctor before taking any vitamins or supplements.
To order products from Metagenics.com:
Our Practitioner Code: drkeller
Want Beautiful Skin? Try Adding These Whole Foods To Your Diet.
There are many whole foods that can help promote healthy beautiful skin. Eating a variety of these healthy foods can give your skin a natural glow! Whole foods provide your skin with the nutrients it needs to maintain skin health. Try adding these foods to your daily diet, your skin will thank you!
Green Leafy Vegetables, especially Spinach are loaded with phytonutrients and antioxidants that help provide protection from the damaging rays of the sun.
Citrus fruits, are loaded with Vit C, a powerful antioxidant that also helps support collagen production.
Berries, are full of antioxidants that help fight free radicals, which can age your skin prematurely.
Apples, in addition to having Vitamin C, which helps with collagen formation, apples also contains copper. Copper is needed to produce melanin the skin pigment that helps protect your skin from UV damage.
Nuts, walnuts are a good sources of omega three fatty acids, which help decrease inflammation in your skin. They also contain Vitamins B and E, which help prevent damage to your skin cells.
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The Power Of Your mind Is The Key To Successful Weight Loss
In order to consistently change the way you eat, you need to change the way you think about eating. Many of us have lost and regained the same 5, 10, 20 or more pounds only to see it creep back on and unfortunately along with a few extra pounds. It can be discouraging once we lose the weight somehow our old habits that caused us to gain weight in the first place return. The only way to consistently lose weight and keep it off is to change the way we think. We need to develop a plan to control negative thoughts that sabotage and undermine our sense of control. We need to choose an eating plan that we can live with for life. Diets do not work in the long run. Changing your lifestyle, including, how you think about food, what and how much you eat, and engaging in regular activity. In addition, we need to develop ways to counter act the effects of excessive stress in our lives and make sure we get enough good quality sleep. These changes not only will help you achieve and maintain a healthy weight you will also feel better, have more energy, a more positive outlook and reduce your risk of developing chronic disease.
How can we change our thoughts? One way is through Cognitive Behavior Therapy. CBT has been very successful in helping people control their eating. CBT is a form of talk therapy that helps you identify these negative or unhelpful thoughts that can sabotage your healthy lifestyle. This form of therapy helps you develop effective solutions. The basis of CBT is awareness and change. You learn to identify negative thinking patterns, and develop tools to challenge these unhelpful thoughts and make choices that are positive. There are many books available as well as certified CBT therapists that can help you get started. A great way to learn more about CBT and how it can help you lose weight and keep it off is to read:
The Diet Trap Solution by Dr. Judith S. Beck
At The Optimal Wellness Center we take a holistic approach to weight loss. Including using CBT techniques to help our patients successfully lose and keep the weight off.
Optimal Wellness Center is located at 172 Franklin Ave Suite 4A Ridgewood NJ 07450
Here are 10 basic tips to start you on your way to permanent weight loss, one step at a time:
#1 Start with a personal commitment to yourself. Before you can make changes that last, promise yourself that you are doing this for real. No medical consultation in the world is going to make a difference if you are not committed to making changes happen. Your progress in choosing foods, activities and ways to reduce stress only work if you are ready and willing to make the new choices you’re giving yourself.
#2 Find what motivates you and work with that. Only you know the real reasons you want to make a change. No one can tell you the right reason. This has to be what you want for yourself. Think about what means most to you, like “I want more energy and fun playing with my kids,” or “I want to feel more comfortable in my body.” Write your reason down. Keep it in mind. These thoughts will help you make positive, healthier choices.
#3 Say to yourself: I can do this! Your mind is powerful – the most powerful tool you have. When you tell yourself “I can,” you’re helping set the course of your actions. Your actions follow your thoughts. “I can do this” leads you on to your own personal success.
#4 Look at how you think about food, and change the way you think about it. Food is meant as fuel for your body. It gives you nourishment and the ability for your body to perform. People may talk about “comfort” food. But any “comfort” in eating doesn’t last very long. Our thoughts and relationships about food are complicated. Be willing to reflect on your thoughts and feelings about food, and decide which thoughts to keep.#5 Take time to relax and enjoy yourself when you eat. Enjoy your food. Be mindful and allow yourself to sit down for your meal, and enjoy every bite. Don’t watch TV while eating, or check your email, or read. Make meal time a pleasure and a break you take for yourself.
#6 For the first 3 weeks, write down what you eat in a food diary. This isn’t forever, — it’s good to do at least for the first 21 days. Keeping a food diary will help you become aware of the new habits and choices you are forming. It will help keep you on track..
#7 Keep unhealthy foods out of your home. Remove any foods you’ve decided to keep out of your life for now. You save yourself a lot of stress and temptation if it’s not in your house. Make sure you remove trigger foods from your home: those which you can’t stop eating once you get started. Know that you’re not alone in having foods that are just not safe for you to have nearby: There’s a reason why certain potato chips makers advertise that “You can’t eat just one.”
#8 Drink water. Plan times to help yourself to a glass of water. Drink a glass before you have a meal, and before you have a snack. When you make sure to give your body enough water, you are less likely to make the common mistake of eating, thinking you’re hungry, when you are actually thirsty instead. Drinking plenty of water also helps prevent food cravings, and keeps you from feeling fatigue due to dehydration.
#9 Get active. Find an activity that you enjoy. Make time to enjoy your activity for at least half an hour, 5 days a week. Exercise speeds up your metabolism. If you stay active for 60 minutes a day, you reach your weight loss goals even faster. In addition to an activity that gives your heart rate and metabolism a healthy boost, find an exercise that helps you improve muscle strength. Just two days per week of strengthening exercises is enough to improve wellness. Your doctor can help you find a range of activities that are safe and beneficial to you. Always check with your doctor before starting an exercise program.
#10 Eat breakfast – don’t skip it. A healthy breakfast is a signal to get your metabolism going after having no food overnight. When you skip breakfast, your body response as if you are under stress. It automatically responds with hormones that tell your body to conserve fat tissue.
Could A Leaky Gut Be The Cause Of Your Symptoms?
Do you suffer from? Fatigue? IBS? Rashes? Or Joint Pain?
A “Leaky Gut” can cause of a wide variety of symptoms and diseases.
Including the following:
Chronic Fatigue Syndrome
Diarrhea, constipation, gas, bloating or IBS
Rashes, hives, eczema, psoriasis or acne
Joint pains, arthritis
Autoimmune disease, Celiac, Rheumatoid Arthritis, Chron’s disease
Leaky gut syndrome happens when the lining of your intestines are damaged by inflammation. Foods including gluten, highly processed foods, medications, stress, intestinal infections and an imbalance of your intestinal bacterial flora are some of the potential causes of a leaky gut.
When the intestinal lining is damaged, inflammation develops resulting in small holes in the intestinal lining causing increased intestinal permeability. The problem comes from small food particles, and toxins that can now “leak” into your blood stream through these holes. Once these substances enter your body they can trigger an inflammatory immune response, resulting in a wide variety of symptoms and diseases.
How to treat a leaky gut? As long as the intestinal lining is damaged food and toxins will continue to enter your blood stream and continue the inflammatory process.
The way to stop this vicious cycle is to heal your intestinal lining.
At Optimal Wellness we use the 5R Restoration Program
Remove offending substances from the diet, while adding targeted nutritional support to help remove unwanted compounds from the body.
Replace digestive enzymes if needed. Digestive factors and enzymes facilitate the breakdown of food. An insuffiency of these enzymes prevents optimal digestion and absorption of nutrients.
Reinoculate the GI tract with a good probiotic (good bacteria) to rebalance your intestinal flora. This balance is import to your overall health including supporting your immune system, GI health, digestion and intestinal barrier function.
Regenerate the GI mucosa through diet and lifestyle changes, enhanced by nutritional support. If needed we may recommend medical food to help repair and maintain intestinal integrity
Retain the health of your GI tract with nutritional support along with healthy eating, adequate sleep, regular exercise, and stress management.