This is a question that we get asked often. Many people are always on the lookout for the next ‘miracle’ supplement that will help them lose weight, have more energy, get them a partner and do their job for them. Unfortunately, when it comes to supplements, they are just that. A supplement is no replacement for a healthy, balanced diet and good exercise program. If you eat 2 pizzas, a tub of ice cream, a bucket of fried chicken and washed it down with 3 liters of Cola while sprawled out on the couch watching cartoons, do you really think those four fish oil tablets and multivitamin make one tiny bit of difference?

There is a total abundance of vitamins, minerals, herbs, oils, tonics, green foods, enzymes and fatty acids on the shelves today all promising great results and almost all have miracle stories behind them. What we hope to achieve is to inform you of the best supplements out there, our rational for choosing these and what we believe is unnecessary. This is not a recommendation for the reader to throw out their supplement cupboard and replace it with what we like. Rather it is information for you to sit down and digest and choose what you believe what best suits your needs, in conjunction with your health care practitioner.

Hierarchical Control Systems

A building is only as strong as its foundation. A chain is only as strong as its weakest link. Although clichéd, these hold true for the human system as well. To truly build a high peak of health and performance foundation principles need to be adhered too and built upon. For example when building an exercise program, posture, flexibility and respiratory mechanics need to be the first factors looked at when designing a program. Only when respiratory mechanics are normalized can core function be returned to normal, because it is dependent upon breathing. Primary movement patterns and the 5 major Swiss Ball exercises can only be properly performed when joint flexibility is normal and posture is restored. Performance training, such as Plyometrics and Olympic lifting is most beneficial after the preceding factors have been done properly. There is also a far lower chance of an injury occurring at this level.

The same holds true for nutrition. If foundational factors are adhered to and strongly developed, there is far less risk of developing degenerative diseases and the need for medical assistance.

The foundational pyramid looks a little like this:

Supplementation

                           Customized Nutrition                              Food Intolerances/Fungus/Parasites

             Quality Vs. Quantity                          Hydration                                 Digestion

Quality vs. Quantity

Food quality is of utmost importance to performance and health. The food we eat literally replaces our cells so the quality of our bodies is dictated by the quality of our food. Quantity is important as eating too much or too little food leads to blood sugar issues, hormonal problems and many other problems.

Hydration

 
Every chemical and enzymatic reaction in our body is water dependent. Water accounts for 70-85% of our bodyweight and is the universal solvent. Without water there is no life. As little as a 1% drop in hydration can significantly retard mental processing time and decision making, affecting performance. Hydration is the missing key to many problems.

Digestion

 
It is not so much as you are what you eat, it more like you are what you absorb, and what you excrete. The efficiency of our digestive process, from mouth to anus, governs our health to a great extent. Without good digestion, the food we eat regardless of the quality becomes irrelevant because of the lack of absorption.

Customized Nutrition / Blood Types

 
Everyone is a unique individual. Therefore everyone has unique nutritional needs regarding macro and micro-nutrients. The concept of a one size fits all diet makes no sense and totally undermines any person’s ability to reach peak health and performance. Tailoring a diet for a person’s metabolic individuality allows hormonal balance, faster recovery from exercise, reduction of cravings, optimal weight and ultimately performance! From a platform of good food quality and quantity can a customized nutrition diet truly succeed.

Food Allergies and Intolerance – Candida and Parasite Infections

 
Food allergies and intolerances are probably the most easily missed part of nutrition and lifestyle programs. Eliminating problem foods can eliminate the need for symptom masking medical drugs in many cases while improving total body function and releasing inflammation. Candida and fungal infections are the norm not the exception in modern western society. It is estimated that up to 90% of the Western population has an undiagnosed fungal infection. Fungal infections can lead to symptoms as varied as brain fog to thrush. Eliminating fungal infections will without doubt improve health. Improving digestion is the key to this as proper chewing prepares food for breakdown. If stomach acid is too weak, parasites can reach the less acidic small intestine and burrow in and lay eggs which begin to debilitate the immune system.

Supplementation
Only when balance is achieved in the below areas should supplements be entertained as an option unless needed as part of a fungus and parasite cleaning program. Supplements are just that, a supplement to a metabolically individualized diet plan and can be used to improve health if a good foundation and good body awareness are present.

So as you can see, supplementation is useful but only when the foundations have been applied. Now, here are some supplements that we have seen show some promising results

Fish Oil: This is the true superstar of the supplement world. These have been taken from Charles Poliquin’s website (references available on website)
1. Fish oils, rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia.
2. Fish oils is one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood.
3. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels.
4. Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression, and cancer.
5. Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients.
6. Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%.
7. Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease.
8. Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma.
9. Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes.

Apple Cider Vinegar: This whole food has been used for hundreds of years and has been highly valued throughout the ages. Hippocrates used this in treating many disorders. It has shown to be of value when treating poor digestion, skin problems, insulin sensitivity and fungus and candida. it also helps restore the bodies valuable acid/alkaline balance which is very important for optimal health. The best method to take it is to have up to one tablespoon in a glass of water 15-30 minutes before your meal.

Green Tea: Green tea is another supplement to the diet that has been used throughout the ages. It has been shown to help in the fat burning process, support the immune system, fight the signs of aging, support digestion, detoxify the liver, promote the function of the brain and help with healthy gums. it has also been found to help with the liver detoxification of estrogen and inhibit breast tumor growth. Up to 3 cups a day are recommended, although none after 2 pm if you are sensitive to caffeine as it contains very small amounts.

Certified organic Whey Protein: Whey protein is used extensively in the fitness industry. Whey has been used for hundreds of years as a folk tonic and many studies have linked it with extreme cases of longevity. The problem with most protein powders on the market is the denaturing of the proteins and the artificial products used to flavor the products. When in a natural and unrefined state, whey has been found to have the following benefits:
* Defeat free-radicals with potent anti-oxidants
* Support balance blood sugar levels
* Enhance muscle endurance (great for weight training)
* Aid liver detoxification
* Support immune function
The protein we recommend and use is available from www.greenpastures.com.au

Zinc: If there is one mineral that everyone is deficient is, it is Zinc. Zinc is found in oysters, red meat, pumpkin seeds, nuts and other shellfish.Zinc is one of the key components for the making of the digestive juice hydrochloric acid. Unfortunately we have a double edged sword as you need optimal HCL to absorb Zinc! it is involved in about 300 cellular processes and probably many more that we have not discovered yet. Another issue with Zinc deficiency is toxicity of the heavy metals cadmium and mercury. This is because these three metals have very similar atomic structures so when Zinc enters the body, cadmium and Mercury hitch a ride.

With Zinc the best form is a chelated Zinc as it has the highest absorbability. it is best to take Zinc before bed as it can help with sleep. It is a very good idea not to take it with calcium as calcium inhibits the uptake of Zinc. This rule out taking it with dairy products as well. Avoiding coffee and tea for two hours before taking zinc is a good idea as well.

Probiotics: Probiotics are an essential supplement for nearly everyone to take. Probiotics are essentially good bacteria. In the human organism, we have around 100 trillion bacterial cells froma t least 500 species. They weigh around 2-3 pounds. According to noted natural health researcher Dr Joseph Mercola, here are 11 reasons why probiotics are essential. http://products.mercola.com/probiotics/

Maintains your ideal “good” to “other” bacteria ratio by promoting the optimal environment for the growth of good bacteria
Supports your production of B vitamins, especially folic acid and biotin, and vitamin K
Promotes mineral absorption for you
Supports your protein and carbohydrate digestion via probiotic enzymes
Aids your metabolism and the breakdown of toxins
Helps you maintain appropriate bowel transit time
Supports your immune system function by helping you remove toxins
Produces lactic acid for your support of digestive processes and colon pH balance
Helps you maintain serum lipid and blood pressure levels in the healthy range
Supports your normal immune response
Helps promote your oral health

So as you can see supplementation can be warranted when looking to optimize your health. However, if the foundational pyramid is not adhered to, supplements will prove at best a waste of money that could be better spent on organic whole foods.

Ingredients: 1 cup of organic raw oats, organic yoghurt (we like jalna) blueberries, grapes, banana, passionfruit and raw honey. 

Simply mix all ingredients in a bowl and leave in the fridge overnight! How easy is that? Upon serving, sprinkle with cinnamon to taste. 

Health benefits of each food

Oats: High source of dietary fibre, excellent for lowering cholesterol

Yoghurt: Full of good bacteria, excellent for restoring the health of the gut and good protein source.

Blueberries: High in antioxidants, good for heart health and inflammation

Grapes: The antioxidants found in grapes have cardio protective effects

Banana: The tryptophan in bananas is great for enhancing mood

Passionfruit: The juice has been found to impede the growth of cancer cells

Raw Honey: Extremely high source of valuable enzymes

Cinnamon: Has been shown to dramatically increase insulin sensitivity

Fortunately there is a solution to these problems. This recipe comes from the excellent book Nourishing Traditions by Sally Fallon and Mary Enig. If nuts are firstly soaked, then slow dried, all the positivies of nuts are available with none of the draw backs. Soaking the nuts replicates germination and allows all the nutrients to be released and the enzyme inhibitors to be deactivated. Slow cooking at a temperature of below 65 degrees celsius does not damage any of the fats or any of the enzymes.  in the food.

Crispy Nuts

Makes 4 cups
4 cups almonds (or any other nuts)

2 teaspoons sea salt

filtered water

Mix almonds with salt and filtered water and leave in a warm place for at least 7 hours or overnight. Drain in a colander. Spread almonds out on a stainless steel baing pan and place in a warm oven (no more than 65 degrees) for 12 to 24 hours, turning occasionally, until completely dry and crisp.

This method of cooking nuts works for all varieties except cashews, which should be soaked for no more than 6 hours. You will be amazed by the amazing flavour and texture of the nuts. Bon Appetit!

Reference: Fallon, S. Enig, M. Nourishing Traditions 2nd Edition New Trends Publishing Inc Washington DC 2007

The Chakra System

The Chakra system is a multi-faceted system that integrates our nervous system, endocrine system, circulatory system and emotional and spiritual development. It has been used for thousands of years in the Yogic disciplines as a system of total body personal development. It has relevance for us with weight loss as we can use it to identify blocks to a person’s success from a holistic view. We can see from where a person stores excess weight what hormones are out of balance and then we can link that back to what potential emotional and spiritual stressors can be blockages to success.

The Chakra system works in a hierarchical fashion. These rise in an ascending fashion with each level leading to a new level of consciousness. What is often seen is that the hormone that is inhibiting someone’s weight loss goals relates to that particular Chakra’s emotional and spiritual challenges. The correspondences are as follows:

Gland                                             Organs                                                                          Emotions
Base Adrenals                              Sex organs, Colon                                                       Safety, security, tribal alliance, financial stress
Sacral Testicles, Ovaries            Kidneys, Bladder                                                        Relationships, Creativity, Emotional balance, sexuality
Solar Pancreas,                            Digestive organs                                                         Self Esteem, Personal power and self will
Heart Thymus,                             Heart, lungs                                                                 Loving relationships, giving and recieving
Throat Thyroid,                           Esophagus                                                                    Expression, speaking your truth, Communication
Brow Anterior Pituarity,            Cerebral Cortex                                                           Intuition, learning, wisdom, creative intelligence
Crown Hypothalamus, Pineal  Brain                                                                              Transcendence, relationship to God, Spirituality

This system is absolutely amazing in it accuracy for identifying peoples emotionally issues. What we need to next look at is where some of these glands store excess fat if they are dysfunctional.
Gland                                                            Storage place
Base – Adrenals                                          Belly button, stomach
Sacral – Testicles, Ovaries                        Upper thighs, Back of arms
Solar – Pancreas                                         Hips, back of shoulder blades
Heart – Thymus                                           None but can influence base
Throat – Thyroid                                        Mid axilla, Throat, face, cheeks
Brow – Anterior Pituarity                         None but influence others
Crown – Hypothalamus, Pineal               None but influence others

This tells us a lot of information about why people have problems losing weight. If someone is storing weight around their belly button it can often tell us that they have emotional issues related to the base Chakra. This means that any security issue will negatively impact on the adrenal glands. Most people with weight issues also have issues with the adrenal glands. To fully lose weight from this area addressing these issues is essential (for more detailed information on the physiology of the Adrenal glands and a multi-disciplined approach to treating the adrenal glands please see Adrenal Stress, building muscle, losing weight and your health available on this website).

The second Chakra or Sacral Chakra relates to relationships, emotional balance and sexuality. The hormones involved store fat on the back of the arms and the thighs respectively. These hormones can be impacted positively by resistance training and creating high levels of lactic acid. However, if the person is in a negative relationship that is causing stress efforts with training may be hampered. Many of our clients will be in stressful relationships so helping them through their emotional issues can be extremely useful.

The third Chakra or Solar plexus controls our Pancreas. Our Pancreas governs our blood sugar regulation. Our blood sugar regulation is absolutely critical to our health and weight management. The two hormones glucagon and insulin operate antagonistically to each other, with glucagon helping to burn fat and energy and insulin stores energy as adipose tissue or fat. When we are emotionally stressed we will generally overproduce insulin in an effort to conserve energy for survival purposes. This will store fat on our hips and back of shoulder blades. These emotions which relate to self esteem and self will affect a lot of people. In western culture we are defined very much by what we do not who we are and this leads to a lot of self esteem issues. This can often lead to seeking solace in the form of food which is most commonly sugar, which again negatively affects blood sugar balance.

The heart Chakra relates to the Thymus gland. It related to our immunity and is our fourth Chakra. It has to do with loving relationships, giving and receiving. The Thymus gland does not really store fat in any particular region of the body. It does however, relate to our immunity. Anytime our immunity is lowered, it negatively affects our adrenal glands. This means if someone is holding onto Adrenal related fat but they do not have issues with their Base Chakra the heart Chakra could be negatively affecting it. Another good indication is if someone has a lowered immune system and is susceptible to lots of colds and flu’s.

The throat Chakra relates to our ability to communicate and speak our truth. If we do not speak our truth this can cause stress in the Thyroid gland. The Thyroid is the throttle on our metabolic rate. It governs how fast or slow our metabolic rate is and how much fat we burn. This gland is very dependent on our Adrenals. If the adrenals are stressed what you will see is the metabolic rate dropping. If a person has a lot of Adrenal issues and have been told they have a sluggish Thyroid the Base Chakra may be driving the Throat Chakra. What you will see is that by addressing issues from the foundation, the Base up you will resolve a lot of other issues.
The next two Chakras are the Brow and Crown. The hormones released by these two chakras do not store fat in any particular place in the body but influence other glands. The two glands of these Chakras are the Hypothalamus and the Anterior Pituarity. These glands control all glands via feedback systems that regulate how much the other glands secrete their hormones. Their influence is generally limited and in rare cases is the cause of the problem. If the base levels of the Chakra system are integrated and taken care of, the higher levels will take care of themselves. The main issue people will have is their relationship to God being a stress on their system. This is generally due to conditioning from society and can manifest as Thyroid, Estrogen, Adrenal and Testosterone issues due to the connections.

So as we can see the Chakra System is a brilliant system for identifying underlying issues affecting people’s weight. What we need to see is a truly holistic approach to weight loss addressing our clients as a physical, emotional, mental and spiritual beings.

References: Chek, P. How to Eat, Move and Be Healthy, C.H.E.K Institute 2004

Digestion

Digestion is the key to the healing process of almost any condition. We are not what we eat, we are what we absorb, assimilate, utilize and eliminate. A block in any of these functions will give sub-optimal health.

The first phase of digestion is known as Pre-digestion. This is a highly important phase and is often forgotten by the health care professional. The smell of food activated many centers of the brain and the digestive system. Smell in regards to digestion serves these main functions:

1. Excites the digestive system
2. Stimulates salivary glands
3. Stimulates the mucous glands

Smell activates the stomach, small intestine, large intestine, gallbladder and the pancreas. It initiates the redistribution of blood and sets the limbic system.
Some things that interfere with this include loss of smell. It is extremely rare when based on disease. It is more commonly attributed to lifestyle factors. These include smoking, drinking alcohol, medication, drug abuse and occupational exposure. It can also be due to a cranial fault that obstructs the nasal apparatus. If someone has a diminished sense of smell they will generally fall back on the sensation of taste. They will go for sweet first, sour and then bitter.

Another fault with smell can be a faulty cranial nerve. This could be Cranial Nerve 1 (the olfactory nerve) not working causing an interference with Cranial Nerve 10 (the Vagus nerve).

With digestion the second place we need to look at is the mouth. Optimal chewing is required for digestion. Lipase and Pytalin, which are enzymes for digesting lipids and carbohydrates respectively, are found in saliva. Proteins need to be adequately broken down so the HCL in the stomach can break them down efficiently and utilize their amino acid sequences. Food should be chewed around 30 times or until liquid.

Salivary states are of vital importance here. These include whether someone is a mouth breather or not, medical disease, emotional state, conditioned reflexes and the state of hydration. TMJ issues also need to be addressed as it could create an avoidance of chewing due to pain. The mouth also helps with the immune response. There is a Secretory IgA response in local tissues which is a non-inflammatory messenger.

Swallowing is an overlooked issue when it comes to food and digestion. It takes between 6-10 seconds for the food to travel to the lower esophageal sphincters. This is important because most people do not chew their food correctly, they shovel it down. This causes problems with digestion due to blockages. From a Kinesiology point of view Hyoid balances can be useful here. Problems in the esophagus are generally quite rare.

The stomach is next on the digestive pathway. This is the area that is most often a concern in digestive issues. The problem that plagues most people is HCL deficiencies or hypochlorhydria. This substance allows us to assimilate the majority of foods that we put into our mouths. This is why it is so important to look at digestion before other areas because if you aren’t absorbing nutrients the food becomes worthless.

Stomach acid breaks down food, chemically altering it so that the body can extract the required nutrients for proper structure and function, including muscle maintenance and growth. The acid begins the digestion of protein in the stomach and then triggers the pancreas to secrete digestive enzymes and the gallbladder to release bile into the small intestine. The acid is also responsible for killing pathogenic bacteria that enters the body via food. These functions and reflexes all need to be in working order for optimal health and are mostly dependent on adequate stomach acid.

If there is insufficient hydrochloric acid (HCL), proteins will pass into the intestine and putrefy instead of being digested. In addition, carbohydrates will also be left to ferment without adequate digestive enzymes from the pancreas. Fat digestion is also dependent on the acid’s influence on the pancreas to secrete lipase and the gall bladder to secrete bile. Poor digestion of these macronutrients means poor absorption of our basic energy sources. This consistently leads to fatigue and sub-optimal health.

Low stomach acid prevents adequate absorption of essential minerals such as zinc, manganese and calcium because they cannot be ionized for proper absorption. Cruciferous vegetables are known for their estrogen-detoxification properties through the production of Diindolylmethane from Indole 3C, but this extraction cannot occur without an adequate amount of stomach acid. These vegetables include broccoli and cauliflower. Excess estrogen is another huge problem with the amount of plastics in the environment. The average everyday intake of phthalates, as from every day plastic wraps is 210mcg a day. This is a dietary average!

The take home message with this information is to be aware of your digestion. Chew slowly, enjoy your food and relax. All these things contribute to optimal digestion. Drinking two glasses of water, with either lemon juice or apple cider vinegar can also stimulate the secretion of HCL. If digestion is still a problem, it would be a wise idea to see someone trained in the neurology and physiology of digestion to truly address the problem. Practitioners can be contacted through paulmeldrum@sportskin.net

Ideally, according to Bernard Jensen, a naturopathic researcher we should have 3 bowel movements a day. The stool should be brown, float, no visible food remains and not smell foul. If your stool smells foul, has visible food or streaks the bowl, it indicated that you are in a degree of digestive distress.

Food should not reside in the digestive tract for a long time. If food is left in the digestive tract for too long, proteins will putrefy, carbohydrates will ferment and fats will go rancid. Not an ideal situation! Accoding to Dennis Burkitt, the ideal transit time (time from mouth to anus) should be around 16-24 hours. Many people take around 56 to 72 hours for food to leave the body.

To help these processes out, there are a few practical steps you could take. When you wake up, it is ideal to drink 1-2 glasses of clean, room temperature water and go sit on the toilet. This will train your body to have a bowel movement in the morning and the water will encourage peristalsis (the contraction of the large intestine). If you wake up between 5-7am this is ideal because according to Chinese medicine this is the peak time for the large intestine. Sitting at the toilet about 20-30 minutes after each meal will also help entrain this system. Also, when the urge comes, do not suppress it! This will entrain the body to hold and cause cause problems with the colon.

I hope this simple advice will help improve your health and demystifies what your toilet habits should be!!!