Supplementation – Do you need it?

Supplementation – Do we need it?

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.

Welcome to DC Health

DC Health specializes in Sports Kinesiology, holistic health and high performance training and conditioning. Our approach is holistic and involves us looking at the complete person. By doing this your DC Health practitioner can tailor a program specifically for you that will address your physical, mental, emotional and spiritual needs. 

We offer Sports Kinesiology, personal training, customized nutrition programs, lifestyle coaching, injury rehabilitation, group training classes and corporate seminars and training. We at DC Health look forward to helping you achieve all your dreams and reaching levels of health, fitness and vitality that you never thought possible!

Please contact us now to arrange a free consultation on how we can help you. For new clients only.

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Easy Breakfast

Raw Biodynamic Bircher Muesli

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

Soaked and Crispy Nuts

Nuts are a highly nutritious and valuable food. They are a vital source of man valuable vitamins and minerals and are high in heart healthy mono-unsaturated fats. Unfortunately, the nuts we buy in the supermarket are often sold as roasted nuts. This roasting process causes the fats in the nuts to go rancid, which is less than desirable when you are trying to fuel your body with healthy foods. Nuts also contain enzyme inhibitors, which are substances that stop us from absorbing the many nutrients found in nuts.

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

Fish Oil

This article recently caught our attention as an interesting research study involving fish oil and weight loss. Another reason to take fish oil!!!

An Australian study has determined that daily doses of fish oil  containing omega-3 fats can, when combined with exercise, act as an aid to weight loss.   Read more

Members Area

Welcome to our members area! This part of the site is under construction but will be available very soon with many exciting developments!

Leptin

Leptin is a very important hormone and taking control of Leptin is one of the most important things that you can do for your health Read more

Understanding Leptin

Fast Tube by Casper

Adrenal Stress

Have you ever wondered why you can go to the gym, work your butt off on the stepper yet the next day that butt is bigger again? Or if you are a trainer have you noticed that some clients that you have never can lose weight? Or that some are far more prone to injuries and illness, causing you to lose money and time? This article is to inform you about two very important little glands in your body and how they can totally jeopardize all your best efforts and intentions to lead yours and your client’s bodies to optimal health, weight and fitness. Read more

Digestion

Just recently I ran my 5 Day Advanced Nutrition course for the first time. Since running the course the feedback I have been getting is that the vast majority of people suffer from digestive troubles, particularly low levels of HCL or hydrochloric acid. To shed some information on the subject I will be posting a small excerpt from the manual to help who ever may read it. Read more

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