All About Supplements

All About Supplements

Steps to Good Digestion Our bodies rely on us to provide quality nutrients and energy through the food we eat and the liquids we drink. When our digestive process is sluggish, either through faulty digestion, absorption or poor food choices, our bodies become deficient and cannot perform as effectively as we need them to. The digestive system is the master system of your body. When your master system is weakened or not working as efficiently as it should, there is the potential for all sorts of symptoms and diseases to begin to appear. Below are some important steps that can be followed to improve the efficiency of your digestive system. 1. Eat in a Calm, Relaxed State Explanation The body has two branches of the nervous system. The first branch governs all digestive system functions from the secretion of saliva all the way to the workings of the liver and the kidneys. The other branch governs one s stress response, also known as fight or flight. When one branch of the nervous system is working for example, you are rushing to make dinner while the phone is ringing, your children are fighting and you have a meeting at 8 pm the other branch of the nervous system that is responsible for digestion is shut off. In other words, you cannot adequately digest your food and feel stressed at the same time! Avoid eating while stressed or emotionally upset. Suggestion It is not enough to simply tell yourself to relax before you eat. You need to develop a relaxation practice, like meditation or prayer. This can be done easily by repeating some positive affirmations before eating or talking with your family about things you are grateful for that day. Taking the time to relax and be calm before eating with your family will allow you to enjoy the food you prepared and receive the maximum nutrients and energy from it. 2. Chew Your Food Explanation Chewing is an essential component of the digestive system process. Digestion starts in the mouth. Be sure to chew your food into a paste and not gulp it down in large pieces. If food is not properly chewed before it reaches the stomach, more energy is needed to digest it. Unchewed food can be seen as harmful invaders and can trigger a negative reaction in the body that can lead to indigestion and constipation. Partially digested food can ferment in the small and large intestines causing gas, bloating, IBS and allergies. Chewing your food will help you to consume less food while feeling more full! Suggestion Be conscious of chewing your food. Some foods will take longer to break down in your mouth. Take smaller bites and chew until the food forms a paste or you automatically swallow it. See how much longer a meal takes to eat when you chew properly. Tips for kids: turn chewing into a game where whoever takes the longest to chew their food without swallowing, wins! PLNW Inc. 2013 & Beyond

Steps to Good Digestion 3. Avoid Drinking Large Quantities of Liquid When Eating Explanation In order to break down and absorb the food you eat, limit caffeinated and carbonated drinks, especially with meals. The fluids consumed with meals dilute the digestive enzymes your body secretes Additionally, carbonation makes you feel full faster, resulting in you eating less quality food. Suggestion Take small sips of water or herbal tea with meals. 4. Avoid Overeating Explanation Eating excessive amounts places a strain on the digestive system and food cannot be properly broken down and absorbed. Food in the stomach needs to be churned. When you overeat there is not any room left to churn, which can result in nauseousness, fatigue and bloating. Suggestion Chew your food properly. Eat balanced meals with appropriate portions, and be mindful when eating. Avoid watching TV, reading or engaging in a serious conversation. Keep in mind that it takes about 20 minutes for your brain to signal you that you are full. Always wait before eating seconds! Notes: PLNW Inc. 2013 & Beyond

Supplements 101 RDA: Recommended Daily Allowance The RDA was created as a measuring tool for accurately identifying nutrient intake and values. Originally, it was developed to help people avoid acute nutritional deficiencies. However, the RDA suggests minimal, not optimal, values for nutritional intake based on a 2000 calorie-per-day diet, regardless of gender, age and height. Research has shown that the actual required nutrient intake is much higher than what the RDA suggests, specifically for antioxidants and water-soluble vitamins. RDA and Food Labels On the right hand side of all food labels is the RDA % column. It identifies the percentage of the RDA for each macronutrient and nutrient per serving. This is another way to determine how nutritious a food product is. If the majority of the numbers on the right hand side of the food label read 0%, then the food isn t very nutritious. Optimal Daily Allowance The optimal daily allowance (ODA) represents a new reference level beyond the RDA. ODA is often many times higher than the RDA. For optimum health, and to prevent diseases such as aging or cancer, consider the ODA. Choosing Quality Supplements: When picking a supplement first look for the GMP logo on the product. Goods and Manufacturing Practice (GMP) is part of a quality control system that oversees the manufacturing and testing of supplements and natural food products, amongst other things. GMPs are guidelines that outline the aspects of production and testing that can impact the quality of a product. They are a series of general principles that must be observed during manufacturing. Note that GMP does not legislate the source or quality of the supplement, only the manufacturing of it. Companies do not have to abide by the GMP but at present, GMP is the only legislation in place that monitors the production and manufacturing of supplements and natural food products. Notes: PLNW Inc. 2013 & Beyond

Supplements 101 Recommended Daily Allowance vs. Optimal Daily Allowance Nutrient RDA ODA Vitamin A 1,000 mcg 7,000-10,000 mcg Vitamin D 200 I.U. 1000 I.U. Vitamin E 15 I.U. 400 I.U. Vitamin K 80 mcg 60-80 mcg Vitamin B1 (thiamine) 1.5 mg 50-100 mg Vitamin B2 (riboflavin) 1.7 mg 50 mg Vitamin B3 (niacin) 19 mg 50 mg Vitamin B5 (pantothenic acid) 7 mg 50 mg Vitamin B6 2 mg 50-200 mg Fiber 25-30g 30-40 g Folic acid 200 mcg 400-800 mcg Vitamin C 60 mg 1,000-7,000 mg Calcium 800 mg 500-1,200 mg Chloride 750 mg Not usually recommended Chromium 50-200 mcg 200-400 mcg Magnesium 350 mg 500-1,000 mg Potassium 2,000 mg 100 mg Selenium 70 mcg 200 mcg Sugar 40 g Not recommended Zinc 15 mg 25 mg Macronutrient: Men Water 3.7 L/day 3.7 L/day Carbohydrates 130 g Depends on level of exercise Fiber 38 g 35-40 g Protein 56 g 1 gram per pound of lean body weight Fat 20-35% of calories 20-35% of calories Macronutrient: Women Water 2.7 L/day 2.7 L/day Carbohydrates 130 g Depends on level of exercise Fiber 25 g 30-35 g Protein 46 g 1 gram per pound of lean body weight Fat 20-35% of calories 20-35% of calories Source: http://www.hsph.havard.edu/nutritionsource/vitamins.html

Supplements 101 Capsules vs. Tablets Capsules, powders, and liquids are more absorbable than tablets. Stomach acids break down tablets; however, some companies create tablets to dissolve at specific temperatures to ensure maximum absorption. Some tablets and time-released pills may be difficult to break down, particularly if you are experiencing low levels of stomach acid. Chelation Look for the words citrate or chelate to ensure you are taking the most absorbable form of multivitamin. More effective multivitamins are highly absorbable and include amino acid chelates and citrates, rather than sulfates, carbonates or oxides, which are less absorbable but are still valuable and serve many purposes. Supplements bound by amino acids can provide three to ten times better assimilation than non-chelated forms. Filler Free Choose multivitamins and supplements that are free of binders, fillers, artificial colourings, preservatives, yeast, sugar, starch, and other additives. Common Supplements Probiotics Not all bacteria are bad. Good bacteria, also known as probiotics, are a mixture of several different strains of good bacteria. Good bacteria (flora) normally lives in your digestive system and works to maintain the proper balance of good and bad bacteria. Our bodies automatically react when we eat an excess of processed, sugary or refined foods, we re taking antibiotics or other medications, or when our bodies are under constant stress. As a result, we become more acidic and the quantity and quality of our good bacteria suffers. When this happens, the bad bacteria start to out number the good bacteria, allowing for an overgrowth of yeast, parasites, and other harmful invaders that can weaken our immune systems. Since we are only as healthy as our digestive systems, an overgrowth of bad bacteria can cause symptoms to appear in other parts of our bodies. Symptoms of a Lack of Good Bacteria Constipation/diarrhea Yeast infections Pain before having a bowel movement Low immune system Acne Eczema, psoriasis, dandruff PLNW Inc. 2013 & Beyond

How to Choose a Probiotic Supplements 101 To improve the quality and quantity of good bacteria, eating yogurt every day is not sufficient. You must replenish the flora by taking it in supplement form. A healing dose is between 15-100 billion live cells per day. A maintenance dose is between 1-15 billion live cells per day. It can be taken in supplement or powder form. It should be enteric coated. Look for a brand containing multiple strains of different live bacteria cells. Fish Oils (EPA/DHA Omega 3 Fatty Acids) Due to the rising levels of mercury and toxins found in most sources of fish, many are concerned about including fish as a consisten part of their diet. Although it would be reasonable to think that fish oils are polluted as well, for the most part, they are not. If you prefer not to consume fish you can now get all the benefits of eating fish, without the possibility of toxicity, by supplementing with fish oils. In a recent study conducted by the Globe and Mail in conjunction with CTV, it was found that: A person would need to consume as many as 312 fish oil capsules to be exposed to the amount of polychlorinated biphenyls in a single serving of farmed salmon. Even the cleanest serving of farmed fish had as much PBC as 63 fish oil capsules. A serving of wild salmon, which is much less contaminated than farmed fish, had the same PBC content as about 20 capsules. How to Choose a Fish Oil If you choose not to eat fish I strongly suggest that you supplement with 3-5g of EPD/DHA daily (available in capsule or liquid form). When choosing a product ensure that it has: Been molecularly distilled to ensure its purity. Been derived from smaller fish. Remember, the smaller the fish the shorter the lifespan and, therefore, the less accumulation of toxins. An enteric coating to ward off any fishy repeat and optimize digestion of the oil. Fish Oils & Weight Loss Please do not be concerned about taking fish oil supplements. They will not cause you to gain weight, nor will they prohibit weight loss! Research demonstrates that supplementing with a quality fish oil (Omega 3) promotes weight loss and is necessary for the body to become leaner.

Symptoms of Poor Digestion Heartburn Constipation/diarrhea Irregular daily bowel movement Bloating Gas Inability to lose weight Water retention Headaches Muscle fatigue General fatigue Supplements 101 You Are Only as Healthy as Your Digestion When poor digestion strikes, many first respond by reaching for a bottle of antacids. Although the over the counter remedies provide quick relief they don t address the underlying problem. As a result, the symptoms usually return and the cycle of poor digestion continues. In addition, antacids impact ph levels in the gut, which can upset the balance of bacteria that reside there. Those bacteria play a significant role in healthy digestive function, as well as immune health, vitamin production, and more. Choosing a Digestive Enzyme When choosing an enzyme supplement, be sure to look for a plant based enzyme formula. Plantderived enzymes are effective over a broader ph range in the body and can help break down a wider variety of foods, including proteins, fats, dairy foods, carbohydrates, and sugars. People with particularly sensitive stomachs may benefit from supplementing with added herbal ingredients and amino acids, which are shown to help soothe and nourish the digestive tract. There are also targeted formulas available to address digestive issues including excess gas or lactose intolerance. Multivitamins/Minerals Use a multivitamin that is specific to your gender and age. Women in their reproductive years require extra folic acid (1mg) and iron. Post-menopausal women and men over 50 years of age should take an iron-free multivitamin. The multivitamin should have at least 800-1000 IU s of vitamin D. Look for a multivitamin you can take over the course of a day, rather than one a day. PLNW Inc. 2013 & Beyond

Supplements 101 It is better to choose a broad-spectrum, well-formulated supplement rather than a stand-alone nutrient, which can disrupt the metabolism of complementing nutrients. If supplements are not labeled as natural they may also include coal tars, artificial colouring, preservatives, sugars, starch and other additives that are not beneficial for your body. Vitamin D Vitamin D is a fat soluble vitamin that is naturally present in very few foods. It is produced when ultraviolet rays from the sun strike the skin and trigger vitamin D synthesis. Vitamin D is essential for maintaining strong, healthy bones and for promoting calcium absorption. Without adequate vitamin D, we cannot effectively metabolize calcium into our bones which may then become brittle and thin with an increased risk of osteoporosis. Vitamin D deficiency is quite common since it is difficult to obtain through food. Vitamin D has other roles in health, including immune function and reduction of inflammation. How to Choose Vitamin D Vitamin D should be in the form of D3 (cholecalciferol). The dose should be at least 1000IU s per serving. Calcium/Magnesium Calcium is a mineral that makes up part of your bones. Inadequate calcium intake can result in osteoporosis. A calcium supplement should be processed in a manner that retains all of its naturally occurring organic factors, and the raw material should be obtained from a reputable supplier. Magnesium assists in the absorption of calcium and may increase bone density. The average diet is too low in magnesium to maintain healthy bones, while consuming high amounts of calcium with low amounts of magnesium can intensify the magnesium deficiency. Magnesium glycinate is a highly absorbable form. Calcium/Magnesium with Vitamin D3 (in citrate base) 2:1 ratio of calcium to magnesium; 1000 mg - 1200 mg:500 mg - 1000 mg of calcium to magnesium; Take at night before bed; Consider the amount of calcium, magnesium and vitamin D you are getting from your multivitamin and your calcium/magnesium supplement.