a millennials guide on how to supplement properly

Lets talk supps!

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

Okay so my iHerb order arrived, and I got so excited I legit was like “I NEED TO WRITE A BLOG ABOUT THIS RIGHT NOW” and so here we are, impulsive af.

 

This song has nothing really to do with supplements, but hey I’m obsessed with it currently and I suppose I have wild thoughts about my magnesium? (come to mumma)

 

For the sake of the blog “supplements” in this context, we’re just going to be talking in regards to vitamins and minerals. Think pills and potions (could’ve used Nicki Minaj’s song but nah ha).

 

So, lets jump into it, supplementation is exactly that – supplementing an amazing diet to fix/help nutritional deficiencies. The supplement market is maaassssive, in Australia alone the dietary supplement / complementary medicine market generated 4.7 billion dollars in 2016…  (fun fact pow pow). And like everything, not all supplements are made equal, no no no. So if you’re needing to supplement (for reasons we’ll go into) make sure you’re getting reputable brands, with the right forms of the vitamins / minerals you and your body needs and can absorb, and so you don’t waste moolah / just have fluro pee.

 

As you know, the entire essence of how I educate and consult is that everyone is different, and not everyone needs the same diet, or, supplements. Like I personally have low iron (vegan problems 101), and train heaps, and am always running around, I’m like inspector gadget. So I take an iron supp, a stress-b complex, magnesium and multifood by ATP science daily. And I cycle others on and off depending on what my bodies doing and the time of year, e.g vitamin D during winter.

 

I feel you should only supplement ONCE YOU’VE HAD A BLOOD TEST, and gotten your results and have spoken to your health practitioner (as most doctors suck, it’s a pimped out system and unless you’ve got a long term relationship with your doctor, than they usually just treat you like a stray dog, soz not soz haha).

 

So get your bloods tested, I’ve created an infographic (cute hey) about common signs and symptoms of deficiencies and associated vitamins and minerals. It gets tricky, because sometimes your symptoms might be masking what the actual deficiency is, hence why blood work is the A+ way to suss out what’s going on inside. An example is you might have low energy, is it a low B12, or B6? Or folate? They all mask each other, or are you having shit sleep? Do you need magnesium? Do you have low iron? Is your gut microbiome imbalanced? Is stress eating all your B vitamins and magnesium? (you get the idea). So before you self diagnose and waste your money, let them take yo blood and take your printed out results to your health practitioner (or me) and go from there :)

 

If our results come in, and they’re low then yay we can go about sourcing the correct supplement to help boost us back into the optimal range, in which we then consume a nutrient dense diet to make sure we don’t fall back down. Which is the whole point of supps, like food is #1.

 

LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD

– Hippocrates

aka the badass godfather of modern medicine. You want to be consuming your vitamins and mineral aka micronutrients through food, BECAUSE MOTHER NATURE IS WAY BETTER THAN US. Like she’s created all these foods for us to eat to make us healthy and thrive, and then we come along with our synthetic bacteria and test tubes and try to copy her and compress it into a pill. The foods we eat have the perfect ratios, forms, with all the cofactors and everything, hence why I personally, don’t count macro’s. Because what bout your micro’s? ain’t no body counting that and making sure they’re getting their daily intake of folate, zinc, selenium etc from foods, so that their body can utilise dem macros. Anyways, you get the message.  Food rules supreme / FREAM (food rules everything around me? Or tf?)

 

The issue we all need to accept is that due to the way conventional foods been produced, the soils are devoid of the micronutrients, hence the produce we consume is also lacking these nutrients. Like we’re not going to get adequate iron from spinach, you’d have to eat crazy amounts, and then there’s the phytates within spinach that even blocks iron (I know right). The same goes for red meat, to get the amount of iron we’re recommended RDI: 18mg, we’d need to eat 500g of meat every day… which is so unsustainable and unhealthy (shout out to Dr Libby Weaver @drlibby for that fun fact). So hence why we need to assess which supplements are ideal for us to obtain optimum health.

 

If you’re eating a broad, rainbow like diet of mostly plants foods, then your key nutrients will be taken care of, again, organic/local produce that’s obtained utilising sustainable farming methods is ideal. And I know organic's more expensive, but here’s the key thing: consumers hold the power. The more we buy and support local farmers and organic farmers who are utilising sustainable farming methods, the more mainstream it will become, governments will subsidise the cost of organic sustainable farming methods (naively & ideally), and the lower the price will go. And then ideally in my perfect world, we all eat organic like we used to, and it’s the only way, because no one wants to consume pesticides or fungicides or nutrient poor foods, or give that to their children. As long as we all try, like Frank Ocean says, to make better, more informed food choices, us as the consumers are able to bring about change to better the globe and our health.  

 

So lets be smart with supplementation, it’s a tool to help you, not like a reliable source of nutrients. Common reasons for deficiencies and the need for supplementation will include; inadequate diet (low in fresh veggies and fruits, high in processed foods), periods of stress/chronic stress; zap your B vitamins and magnesium, high volumes of training, eating styles; vegan, vegetarian, keto, genetic polymorphisms e.g MTHFR gene (a legit gene), being pregnant, when we’re sick or recovering, and legit a bunch of others.

 

So supplements also have different forms, and depending on their forms they can go down different pathways and be utilised by the body in different systems. Also, not all forms are bioavailable in the body, meaning you will literally just pee it out as it’s not effective at binding to its receptor in the bod.

GOOD’ly absorbed forms:

·      ascorbates

·      citrates

·      fumurates

·      glycinates

·      malates

·      picolinates

·      tartrates

POORLY absorbed forms:

·      oxides

·      carbonates

·      sulfates

·      phosphates (except when in a coenzyme form)

OK’ly absorbed forms: 

·      aminoates

·      chelates

·      gluconates

 

 

 

 

Here’s some common key micronutrients and associated symptoms of deficiencies & some cool boosters (snaps for me and my infographic)

 

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Back to supps, I personally use Thorne and ATP Science’s Multifood, Bioceuticals, Orthoplex, Metagenics, NowFoods, and yeah!

 

So moral of the story is; food #1, if you think you might have a deficiency / low stores; get a blood test, get your results, work with your health practitioner and supplement effectively

 

- E x 

 

upgrading your pantry like a pro

UPGRADE U

 

OF COURSE CUE SONG!!!!

 

That was fun.

 

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

So this week we’re going to do a quick trip into your kitchen, and suggest swapping out some basic foods, and swapping them for their nutrient packed dopplegangers.

 

1.    cocoa out, cacao in

 

Cocoa is the processed version of cacao, which is the mother bean of chocolate. (check out cacao’s health benefits in our earlier blog).

Raw cacao is way more nutrient dense, rich in magnesium, iron, polyphenols, and antioxidants – it actually has over 360% more antioxidants than cocoa... It’s also fermented, meaning it’s beneficial to gut health. Add to smoothies, chia puddings, baking, anyway you’d use cocoa, upgrade dat chocolate goodness to the real deal. 

 

2.    table salt out, sea salt in

 

Whether its Celtic or Himalayan or Dead Sea, either is a way better alternative to regular salt. It’s super rich in trace minerals, balancing out any deficiencies that exist in our lives due to the nutrient deficit of the soils in which our food is grown.

 

It’s awesome for detoxing, electrolyte balance and aids in the absorption and utilisation of nutrients because it provides the cofactors required.

 

There’s also heaps of concern about salt and sodium, and the link to cardiovascular disease. Sodium is super abundant and smashed into processed food, because the food companies know salts addictive and hits the pleasure centres in the brain. So if you’re consuming a diet that’s predominantly real food, aka that doesn’t have a label, you shouldn’t need to worry too much about your salt intake, unless you’ve got high blood pressure or other CVD issues, then we gon need to address that.

 

Also, table salt is fortified with iodine, and is actually processed with other chemicals. Iodine is crucial to thyroid function - which controls our metabolism and thus, energy extraction capability, and whether you have too much or too little iodine can really impact our thyroid and its function. People literally make themselves hypo- or hyper-thyroidism by messing around with iodine. Either way, it’s best to just get rid of that yucky basic table salt and get some real rocks in ya life.

 

PS chicken salt, and all those other flavoured salts/flavours in general, are super high in MSG and glutamates. Glutamates excite nerve endings, and when in high and regular consumption, cause irritability, ADHD, mood imbalances/ swings, aggressiveness, and digestive upset due to increased sensitivity and inflammation. So lets get rid of that shit too.

 

 

3. stock cubes out, bone broth in

 

Like I just said about chicken salt etc, stock cubes and powder are LOADED with so much shit its gross (I googled it and this is whats in it)... sugar, maltodextrin (also sugar), MSG, gluten, wheat, flavour enhancers like 635 (da fuck tho), milk derivatives… also wtf?, anti-caking agents, and sunflower oil which is pro-inflammatory and unstable when added to heat… makes sense to add it to a pot of boiling water hey. As you can see, YUCK! Swap out that stock for either a grass-fed / organic one, or even better BONE BROTH! Plus bone broth is incredible nutrient dense with B vitamins, minerals, collagen and is super healing for the gut. I love Nutra Organics’ bone broth.

Or, alternatively my super cute sister makes her own stock; she's in europe but when she gets back i'll ask her what she does and post it up. 

 

4. cassia cin cin vs ceylon cin cin aka “fake vs real”

 

This one’s surprising to most people. Ceylon is actual real cinnamon, whereas cassia is the more common cinnamon, which lacks effective nutritional benefits and is more for the taste and flavour. Ceylon real cinnamon, is effective in blood sugar control; which helps with sugar cravings, it also aids in insulin resistance, making the body more respond better and more effectively to insulin. It is anti-inflammatory, and fights the bacterial yeast like candida.

 

 

5. pro-inflam oils out, anti-inflam oils in

 

Certain healthy oils such as olive oil, that are liquid at room temperature have lower smoking points, which essentially means when exposed to high heat, they oxidise, and this damages our cells and causes inflammation. So olive oil is best used as a dressing, or non-diretly, such as oven baking on lower temperatures.

 

For high heat cooking methods, stable and saturated fats such as coconut oil, ghee, macadamia oil and avocado oil are more suitable, as they’re able to withstand higher heats without becoming oxidized - which damages cells and our DNA, which aint what we want.

 

We’ve all heard the amazing spectrum of health benefits of coconut oil, with its anti-inflam, anti-ox and gut loving benefits, so for cooking, this is your go to. Leave yo olive oil for dressing your dishes.  Also always store your oil away from light/heat, aka away from your stove/window, as light oxidises and causes fats to go rancid.

 

Vegetable oils – canola, sunflower, safflower, vegetable oil, all those liquid at room temperature oils, yeah stay away from those. They’re pro-inflammatory and inflammation = the root of all disease, ageing and pain.

 

 

6. processed sug out, more nutritional sug in

 

So if we’re wanting to bake and add some sweet tings, and we used to go to sugar whether it be white, brown, raw, icing, or anything else (please do not use splenda also, artificial sweeteners have been shown to be WORSE for you than actual white sugar).

 

Opt for dates; whether you melt them down with hot water and blitz them to make your own date paste, otherwise banana’s, or any type of fruit, pure maple leaf or honey, or even brown rice syrup, would be my other suggestions, coconut sugar also.

 

I personally only use dates or honey, if I need to, otherwise cinnamon or some goji berries, bluebs, strawbs or rasps hits it for me.

 

PS AGAVE AINT GOOD FOR YOU DON’T BE FOOLED. Its essentially all fructose, and fructose although low GI (meaning it doesn’t raise insulin because the sugar doesn’t float around our blood stream like glucose does). It is immediately metabolised by your liver, and our liver’s preconditioned to only be able to break down small amounts of fructose, generally found in fruit, because that’s how our cave man ancestors consumed it, and it wasn’t all year round because of global economies which is accompanied with vitamins, minerals, fibre, starch and other plant nutrients. Whereas agave syrup is like straight up fructose hittin ya liver and causing all kinds of shit.

 

Although these are naturally occurring sugars, and contain trace minerals and health benefits e.g dates are high in magnesium and potassium, honey is anti-bacterial and anti-microbial, they’re still sugar. So just be mindful and don’t think that because they’re natural that you can consume lots and it won’t have the same effect as white basic bitch sugar.

 

 

7. refined flours out, alterative flours in

 

Yo if you have white flour in your cupboard, bitch get that shit outttttttt. White flour is refined and processed and causes a spike in insulin and is stored as glycogen in our muscles and liver if not immediately burned or used for energy. It has zero nutritional qualities, oh and IT CONTAINS GLUTEN, which as previously mentioned is probably, along with refined sugar, the worst thing you can put in your body. If you’re baking, upgrade to buckwheat flour, coconut flour, almond flour, use LSA meal or almond meal, chia meal, for savory try quinoa flour, chickpea flour, theres so many flour alternatives out there now its crazy.

Get swappin.

 

8. artificial mylk out, real mylk in

 

Got mylk bitch?

 

This ones a personal fave topic of mine, because as soon as something is deemed “healthy” so many basic bitch brands jump on the bandwagon and create a version and market it as healthy.

 

All almond / plant based milks are not created equally. If you read the ingredient list of the pleather of milk alternatives you’ll be shocked and probs grossed out by how many ingredients are in there, some preservatives, additives, flavours oh and some sugar is always added, it might just have a fancy name like cane sugar, barley malt, brown rice syrup, palm sugar, evaporated cane juice, fruit juice concentrates, anything that got an ‘ose’ or ‘ol’, that be some sug sug.

 

Also these basic brands have around 2% almonds in their “almond milk”. And half of these brands, don’t even taste like almond milk! Its crazy. They’re also always heated, killing a lot of the enzymes, protein and nutrients that almonds actually contain.

 

If you’re unable to make your own (which is way easy, soak overnight, blitz with water, push through mylk bag, VOILA), certain brands do it best; Almond Milk Co and Nuts over Milk, are the best. Second to them, Nutty Bruce and Australian Organics Unsweetened Almond Milk. Anything raw and unsweetened is what you’re gonna want to look for and consume.

 

 

9. condi-don't and condi-do's

 

Another biggie is condiments – spreads, dressings, sauces, pastes, dips, pesto’s, all those things, the amount of shit packed into them is actually unreal, and also so easy to make yourself or find good wholesome products. Again, like all processed basic bitch shit, its pumped full of sugar, salt, artificial colours, flavours, stabilisers, and other ingredients to increase shelf life. Like an easy example is peanut butter, Kraft and all those brands add vegetable oil, salt and sugar, not only making it more addictive, causing energy crashes (coz of the sugar), but also disrupting hormonal balances, and contributing to inflammation. Source yourself some decent condiments that aren’t accompanied with an encyclopaedia of additives.

 

DA END