To Supplement or Not To Supplement

That is the question.

And depending on whom you ask, you will receive myriad answers to the same question. I have taken the various opinions and research-based ideas and synthesized them into a plan that resonates with my own intuition.

Here are some reasons one might possibly need extra vitamin and mineral supplementation:

1. Our soils have been depleted of their original minerals from over-farming. Even the best store-bought organic, non-genetically modified fruits and veggies are lacking in this department.

2. Medications like birth control pills and aspirin can cancel out nutrients.

3. The processing of food and storage time decreases the nutrient levels contained in foods.

4. Substances like alcohol, coffee, caffeinated sodas and other drinks, and sugar also have the effect of causing mineral loss (potassium for example.)

5. Most people do not eat a diet that provides everything the body needs.

6. Factors such as stress, smoking and environmental toxins can also cause a greater need for nutrients.

7. Certain groups of people such as children and the elderly, whose diet may not be adequate and may tend to have weaker immune systems can usually benefit from taking extra supplements.

After considering all of these factors, I decided that some supplementation is probably best. I have seen some people go way overboard with the pills and powders. I think finding the easiest way to get the most good stuff is important. You don't wanna be standing around the kitchen swallowing tablets all morning. Keep in mind too, that supplements are NEVER intended to replace a good diet.

A good regimen depends on your individual body and diet among other things, but would probably include something like the following:

• Multivitamin/ mineral- I find the liquid form easiest to take and easiest for the body to assimilate (certain brands of multivitamin pills have been known to remain undigested and simply pass through the body- what a waste!). It comes in a fruit juice sort of solution and tastes quite good. This can be found at your local health food store. Some even have minerals too.

• Probiotics and prebiotics (inulin)- These can be helpful for balancing the intestinal bacteria and yeast. Especially if you suffer from Candida. Sometimes just eating yogurt isn't enough.

• Omega-3 & -6 EFA's- Essential Fatty Acids are important for regulation of every function in the body. They need to be properly balanced, and most people in the US tend to have more omega-6 than omega-3.
  

There are so many others one could take, depending on individual circumstances. B vitamins are good for stabilizing moods (but always make sure you take ALL of them, not just one at a time!). Magnesium is good for curbing cravings, especially for sweets. Zinc is good for boosting the immune system.

For a better idea of which might benefit you, Dr. Weil has a questionnaire on his website that can help:

https://www.drweil.com/vitamin_advisor?aid=333316&aparam=VArosnav

I, personally, like the idea of obtaining as many nutrients as possible from my food. Eating a variety of colors of fruits and vegetables is one great way to ensure you're getting enough good stuff. Spicing up your food with garlic, onion, turmeric, cayenne and ginger is also helpful for keeping your system running optimally. Of course, limiting your exposure to toxins by buying as much organic produce as possible and avoiding or limiting things like cigarette smoking and alcohol will also help you get the most out of what's in the food you eat.

Sodium Laurel/ Laureth Sulfate Blues

As a child, I remember having to go to my 6-month dental checkups and crying all the way there. Ridden with fear, I just knew the dentist was going to find a mouthful of new cavities that needed drilling. I suppose my diet wasn't the best at that age, and it didn't help that nobody really taught me good oral hygiene. My mom had always made sure I brushed, but HOW I brushed was where I went wrong. Later, I would be yelled at by sadistic dental hygienists that I wasn't brushing properly, but I still didn't learn the right techniques.

Finally, I got so fed up with all of this that at age 27 I took it upon myself to find out what I was doing wrong. I did some research online. A friend also recommended I use a waterpik-like tool called the Viajet. I found a website called OraMedia (http://oramedia.com/) that teaches Dental Self Sufficiency. It is full of great information on how cavities come about and what you can do to keep your mouth healthy (or return it to that state if you are having problems.) They even have recipes for making your own tooth powder. Between the Viajet that flushed all sorts of food particles out- even after a thorough brushing, and my new battery of information, I began to take radical responsibility for my own mouth.

A while before that I had dealt with a serious case of bleeding gums. (This is one of the things I was always reprimanded for when I visited the dental office- they said it was my fault and that I needed to massage the gums with a soft toothbrush.) I again went online to look for a solution. I discovered that an ingredient in toothpaste called Sodium Lauryl (or Laureth) Sulfate, or SLS, was responsible for my painful, bleeding gums. It is known to be an irritant, yet it is a common ingredient in all kinds of toiletry items, including body washes, soaps, conditioners, face washes, laundry detergent, and toothpaste. (This, I can't figure out, why companies would want to put such an ingredient in a product in the first place. It seems it just functions to make the mixture more bubbly.) After changing to one of the 10 or so brands of non-SLS toothpastes, the problem went away for good. And I endured that treatment at the dentist's for nothing!

Years went by, and suddenly I broke out in a severe acne-looking problem on my back. It came at the same time I put my hair in dreadlocks, so I thought it may have been an indirect result of this. None of the other dreadheads I knew had heard of this problem. I spent an entire year trying to determine the cause of my painful skin irritation. I attacked it from an energetic standpoint, doing some EFT (Emotional Freedom Technique, or tapping on energy meridians to clear energy blockages.), diet (eliminating my favorite cheese from my diet), taking Chinese herbs, taking other supplements like B vitamins, lathering myself in aloe vera gel, but nothing really helped.

Once, it went away for a month or so, and then returned full force. My self esteem went down, and I couldn't wear a lot of my clothes for fear of looking disgusting with such an ugly skin condition. Finally, I remembered what happened with the toothpaste. A light bulb went on above my head and I understood- SLS was again the culprit!!! After changing to different soaps, lotions and detergents, the acne went away and my skin has been healing. One other thing I found helpful for clearing the scars is Vitamin E oil. (You can get it cheap at Trader Joe's.)

This was the start of my mission to replace my cosmetic products and toiletries with earth-friendly, and more importantly, human-friendly ones. I also began to pay more attention to the chemicals and heavy metals that may be entering my body through other ways, like the pans I use to cook with, the water I shower with and the foods I eat. It seems my body is very sensitive, so I am taking on the responsibility of learning how to live as non-toxically as possible. As it turns out, toxic buildup in the body accounts for many other problems, such as extra weight that is hard to lose, the nasal congestion I often have, and even brain fog.

Balancing Your Intestinal Flora

Inside each of us (men and women) is a delicate balance of bacteria and yeast that live in our gut. Some of these are considered "good" and some are "bad." When the bad ones outnumber the good ones the result is what we call Candidiasis, commonly known as a yeast infection.

When the yeast starts to grow out of control, it can turn from a non-invasive spore form into a fungus which spreads and may create tiny holes in your intestines. When larger food particles find their way through these holes and enter the bloodstream, one might experience food sensitivities. In fact, a lot of the symptoms of candidiasis are very similar to those of food allergies- bloating, heartburn, nasal congestion, fatigue, headaches and moodiness, to name a few. One might also notice cravings for the exact foods that feed the yeast- sugar specifically, and all the foods that metabolize into sugar in the body (like carbs.)

The other thing this yeast does is produce toxins and hormone-like substances that can mess with your estrogen- progesterone balance and other hormone production.

Western doctors like to prescribe drugs for this problem, one of the popular ones being nystatin. Although this is found to be one of the most effective drugs on the market, it still can take up to two years to bring the yeast under control. If you prefer a more natural solution, you'll be happy to know there are many different things one can do to remedy this situation.

One of my favorites is oregano oil. Just 4 drops taken orally in a little water can reduce symptoms almost immediately. You can find this at your local health food store. The brand I've used is called Nature's Answer, and it's a bit pricey (around $30 for one ounce) but totally worth it. Ann Louise Gittleman, PhD, CNS, author of "Super Nutrition for Women" recommends one by the North American Herb & Spice Company. Oregano oil functions as a germicide that can kill all kinds of fungus and bacteria.

Another good remedy is Pau D'Arco tea, also known as Taheebo. This tea is very mild tasting and is thought to have an antifungal effect. You can find this at the health food store too, loose or in tea bags.

Other things to try:

Avoid yeast-based supplements, excessive carbs, chronic medications like antibiotics, steroids and birth control pills (check with your doctor first, of course), foods that might have yeasts or mold (fruit) or the products of fermentation (most alcohol, vinegar, most condiments, mushrooms, cheese, spices like black pepper and cinnamon, dried herbs, herb tea, fruit juices, and melons).

Make sure to eat lots of fresh garlic.

Acidophilus supplements- JarrowDophilus was one recommended to me by a naturopathic doctor.

Eat plain low fat yogurt. (Not the kind with the sugary fruit in it!)

Take extra supplements. Often, people with candida are deficient in vitamin B6 and magnesium. One can find vitamin B6 in foods like walmuts, peanuts, fish, avocados and soybeans. You can get magnesium by eating green veggies, seafood and nuts. Another good one is biotin which you can find in eggs (the yolks), beans and nuts.

Make sure you're getting adequate amounts of essential amino acids and fatty acids to keep your immune system strong.

It may take some time to get the yeast under control, but with consistent good nutrition and careful avoidance of trigger foods and substances, it IS possible. Remember that each cell in your body is constantly being replaced and human beings are naturally geared towards wellness. Any damage done by these nasty fungi can be reversed. It's time to take back your power!

Do you know the benefits of flaxseed oil?

High-lignan flaxseed oil contains the building blocks for both omega-3 and omega-6 fatty acids. Fatty acids are components of fat. Some fat is required for keeping your body running at top performance- especially your brain. The thing is, it has to be the right kind of fat. Going to McDonalds and getting a large order of fries will not give you the fats your body needs. Instead you'll get saturated fats and trans fats that can bring on high cholesterol and heart disease.

Flaxseed oil, on the other hand, will work wonders to remedy all sorts of problems including bloating, allergies, severe PMS, feeling cold and tired, and recurring yeast infections. It also helps to get your metabolism going faster and activates brown adipose tissue which burns fat instead of storing it in your white adipose tissue.

For good health, one could take one to two tablespoons per day of high-lignan flaxseed oil (the high-lignan part will ensure it's doing it's job to balance your hormones). It can be taken straight or drizzled over salad with some lemon juice as dressing. It has been found that following it with a couple bites of cottage cheese helps the body get the most of it's nutrients.

Where else can you find good fats? Some foods include cold-water fish like tuna, salmon and cod, soybeans, leafy greens, wheat germ, sea vegetables, raw nuts, avocado and sprouts.

You can find flaxseed oil at your local health food store. If you live near a Trader Joe's, I know they offer a good and reasonably priced version. It has a distinct nutty flavor. If you don't like the taste, it's possible to take it in capsules, but to equal 2 tablespoons, one would have to take about 18 capsules in a day. Experiment until you find a way that works for you. Just make sure you don't cook with it, since temperatures over 300 degrees F can damage the fats in flaxseed oil creating trans fats. Also make sure you keep it in the fridge.

Another alternative would be eating ground flax seeds. Grinding releases all the good stuff in the seed. Use raw seeds for this purpose. (Do not consume more than 3 or 4 tablespoons per day, as any more has the potential to metabolize into thiocyanate (SCN) which can cause goiter.) When eaten whole, they still offer a benefit by helping to dislodge impacted fecal matter and clearing it out of the body. Whole seeds can be toasted on a baking sheet at 250 degrees F for fifteen to twenty minutes until crispy. I like to sprinkle them with a pinch of sea salt for extra flavor. Get creative with the seasonings!

Lemon juice can help you lose weight!

It's true! Drinking a glass of water with the juice from a fresh-squeezed lemon each morning will help your liver by thinning out your bile. (Bile, if you didn't know, is a substance made by the liver that helps break down fats.) If your bile is thickened with stuff like chemicals, drugs, heavy metals, toxins, or excess sex hormones, it can't do its job, resulting in more stored fat.

That's where the lemon juice comes in- it allows your liver to function properly, metabolizing fat optimally. It helps to regenerate the liver and even promotes peristalsis or the process that keeps waste moving through and out of your system.

I take my lemon juice in half a glass of filtered water with the other half aloe juice, and a couple of teaspoons of apple cider vinegar. Sometimes I add in cranberry juice concentrate which is also great for clearing lymph and loosening the fat stores that cause unsightly cellulite. If this mix is too sour for your taste, it can be sweetened with a tiny bit of honey or stevia. You can also add in any powdered supplements or drops, as long as they won't be harmed by the combination.

It is recommended to drink this before exercising in the morning, as it will help dislodge lymph stores and speed up weight loss. One can even get more dramatic results by drinking a second glass just after exercising.

An alternative is drinking a glass of HOT water with a lemon squeezed into it.

One precaution: Lemon juice can strip the protective enamel coating from your teeth. I suggest drinking this mixture through a straw and brushing your teeth right after. Make sure you don't sip the drink slowly over time, this will only worsen the damage to your teeth!

Greetings From The Wellness Palace!

I am excited to announce the grand opening of Queen Margot's Palace of Wellness!

In this blog I will share with you useful and easy-to-implement tips for making your life healthier, happier and more prosperous.

Let me begin by introducing myself. I am a Los Angeles native, having lived here most of my life aside from a couple of short stints in Santa Barbara and Frankfurt Germany. During my time at the University of California Santa Barbara, I became interested in exercise and eating healthier. Maybe it was the beautiful landscape there that inspired me to change from my previous ways of living (sporadic exercise at best and a lifelong love affair with macaroni and cheese.) I took up jogging from my apartment through the eucalyptus groves to the cliffs where I would watch the sky ablaze with color as the sun set over the ocean and dolphins jumped in seeming celebration of life. I admit, I still hung on to many of my unhealthy habits in the months and years to come. (For example, my relaxation routine after I'd return from said jog included what I deemed a well-deserved cigarette.) In any case, one must take small steps towards a goal, and that I did.

Over the following years, I slowly adopted more and more of a healthy lifestyle until one day in 2006 I decided to begin a formal education in Holistic Nutrition. I had been doing so much research and reading on my own that I realized I ought to be getting credit for it. I enrolled in Clayton College of Natural Health out of Alabama who offers a distance learning program. I am now nearing the end of the Master's Degree program and will follow it with the PhD in the same subject. The courses have given me so much in-depth information that I can't just keep it all to myself. I love sharing what I know with anyone who wants to listen. But that's where I was having some trouble- not everyone is ready for this information.

I discovered that people get very irritated when you give them unsolicited advice. I didn't understand this at first, that living healthily was not at the top of everyone else's agenda. I thought, "Who wouldn't wanna know all this great stuff I just learned- it can improve your life in so many ways!?" But now I get it. Let the students come to the teacher when they're ready. Lead by example. And so that's what I'm doing here, where people who are ready will be guided to my blog.

I'm happy you are one of those people and I can't wait to share all my health and wellness tidbits with you! Congratulations on coming to a place in your life where your wellbeing is on the top of your list. By learning to live in a way that honors your body, respects your environment and expands your mind, you are helping to bring our planet to a level of higher consciousness. Our world will surely move towards a state of peace when enough people find this peace and wellness within themselves.

Blessed Be,
Queen Margot