A new year is knocking on our front door. With its arrival comes endless opportunities to make it your best yet. Many people focus on creating resolutions that enhance health, well-being and bring success in the new year. But resolutions can often set us up for failure.
Why not resolutions?
A studies have found that only 19% of individuals will succeed in accomplishing and sticking to their resolutions for more than one year. This is in part due to the word resolution itself. Psychologically, the word induces a sense of urgency and harsh limitations of “I must.” These sensations of harsh time frames and strict rules can lead to anxiety and feeling overwhelmed.
One way to combat this challenge is to change the word. Don’t make resolutions to recalibrate your behaviors, instead make solutions to establish habits that benefit your health.
Why solutions?
The word solution is defined as a manner in which a problem is solved. They are specific, actionable steps that you can take to improve your health, achieve your goals and enhance your well-being.
One key to making solutions is to set specific, achievable goals. Instead of making a resolution to “lose weight,” try setting a specific goal like “lose 10 pounds by June 1st” or “exercise for at least 30 minutes five days a week.” This will help you track your progress and stay motivated.
Another key to making solutions is to create a plan. Once you have your goals in mind, come up with a plan to help you achieve them. This might include meal planning, scheduling exercise sessions, or finding a workout buddy to keep you accountable.
It’s also important to make healthy choices on a consistent basis. Choose foods that are nutrient-dense and low in added sugars and unhealthy fats. Aim for a varied diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Also, try to incorporate physical activity into your daily routine, whether it’s a structured workout or simply taking a walk after dinner.
Finally, don’t be afraid to seek support. Surround yourself with people who support your health goals and can provide encouragement and motivation. This might include friends, family members, or a support group.
By making solutions rather than resolutions, you can increase your chances of achieving your health goals and improving your overall health and well-being. Remember to stay positive, stay motivated, and most importantly, stay consistent – your future self will thank you for it.
By following these strategies, you’ll be well on your way to achieving your health goals in 2023 and beyond. Remember to stay positive, stay motivated, and most importantly, stay consistent – your future self will thank you for it!
Resources:
Norcross JC, Ratzin AC, Payne D. Ringing in the new year: the change processes and reported outcomes of resolutions. Addict Behav. 1989;14(2):205-12. doi: 10.1016/0306-4603(89)90050-6. PMID: 2728957.
Norcross JC, Vangarelli DJ. The resolution solution: longitudinal examination of New Year’s change attempts. J Subst Abuse. 1988-1989;1(2):127-34. doi: 10.1016/s0899-3289(88)80016-6. PMID: 2980864.
Holiday season is right around the corner, but so is cold and flu season. Herbal remedies have been used for centuries to help alleviate symptoms that come with these common illnesses. Check out this throat coat tea recipe to help alleviate scratchy throats.
Slippery Elm:
Slippery elm (Ulmus fulva) is a tree native to North America that has been used as an herbal remedy for centuries. Native Americans used slippery elm as a salve to help heal wounds, burns and skin abrasions, but can also be absorbed orally. Ingestion of the herb can help alleviate IBS symptoms, sooth a sore throat and alleviate digestive symptoms.
The inner bark contains mucilage, a soluble fiber that absorbs water to form a gel-like substance. This gel coats mucous membranes allowing for temporary relief of inflammation and soreness of the throat. In addition, it promotes the production of mucus along the digestive tract. which helps to increase mucus production along the digestive tract.
Marshmallow Root:
Marshmallow root (Althaea officinalis), is an herbaceous perennial plant that grows in damp areas like marshes, swamps and seashores. Native to north Africa, Europe, and West Asia, this herb has been enjoyed for over 2000 years as a delicacy. Considered the “root” of all confections, marshmallow plants not only created a tasty treat, but provided healing benefits.
A. officinalis, contains mucilage much like slippery elm making it beneficial for soothing inflamed mucosal linings such as the throat, and entire digestive tract. In addition, the herb is suggested to be a mild diuretic, a topical healing agent and strong antioxidant.
Peppermint:
Peppermint (Mentha piperita) is a deliciously fresh addition that can be used for more than just making your hot chocolate extra festive. It offers many delicious benefits for the body, most notably its benefits in soothing digestive discomfort.
Not only does peppermint help with the digestion, but it can help cleanse your skin as well! It naturally contains menthol and menthone which offer revitalizing properties to beauty and self care products. Peppermint is great for all skin types, but especially helps with oily skin and irritated skin.
Basch E, Ulbricht C, Hammerness P, Vora M. Marshmallow (Althaea officinalis L.) monograph. J Herb Pharmacother. 2003;3(3):71-81.
Bock S. Integrative medical treatment of inflammatory bowel disease. Int J Integr Med. 2000;2:21-29.
Brown AC, Hairfield M, Richards DG, McMillin DL, Mein EA, Nelson CD. Medical nutrition therapy as a potential complementary treatment for psoriasis — five case reports. Altern Med Rev. 2004;9:297-307.
Hawrelak JA, Myers SP. Effects of two natural medicine formulations on irritable bowel syndrome symptoms: a pilot study. J Altern Complement Med. 2010;16:1065-1071.
Peppermint. NIH (2020). https://www.nccih.nih.gov/health/peppermint-oil. Schulz V, Hansel R, Tyler V. Rational Phytotherapy: A Physicians’ Guide to Herbal Medicine. 4th ed. Berlin, Germany: Springer; 2000:29,182.
Summer has arrived, and with it Pitta season! It’s hot, it’s dry, it’s full of light and can be quite intense. This is Pitta.
Ayurveda is most aptly called the art of living. In this traditional medicine practice, experiences and health are governed by three doshas, or energies. These doshas work in tandem with one another to create balance between our internal environment and our external environment.
The three doshas include:
1. Pitta (heat and water)- typically described as the energy of digestion and metabolism.
2. Vata (ether and air)- defining movement
3. Kapha (water and earth)- defining lubrication and structure.
More often than not, our internal environment is different from the external, meaning that we must use opposing doshas to help create balance. Part of the beauty in this process lies within its fluidity and ever-changing nature.
Summer’s Unique Personality
Light. Fire. Heat. Pitta. Summer is full of transitions and warm, dry weather. Due to the dry nature of the weather, this season is also considered to have a touch of vata energy. The focus of summer is balancing pitta by staying cool, focusing on mellowing intensity, relaxation and grounding energy. We focus on staying hydrated, enjoying some quiet time and prioritizing restorative movement. In many ways, summer’s unique personality asks for us to slow down, recover from the cold months that passed and rejoice in the sunlight and gifts that the Earth provides.
How do we work to form this balance?
We’ve got a few ideas. Check out these recommendations for enjoying the coolest and healthiest summer yet!
Make Hydration Interesting
Staying hydrated is key to our health. Our bodies need water to help with the transport of nutrients, remain energized and vigilant, allow for adequate cell signaling and deliver oxygen to all the cells in the body. Water helps to balance vata, another dosha that is considered a small part of summer’s unique personality.
Let’s face it, water is tasteless. Sometimes you just need a little bit of flavor to enhance your day. Try adding in some citrus, like lemon or lime, berries, cucumber or mint.
Incorporate meals that are cool, light and small.
During hot summer months, our bodies crave cool, light and small meals. It’s the perfect time for sweet, bitter and astringent flavors. Summer is the ideal time for fresh fruits and salads, and to occasionally indulge in sweet dairy products like yogurt, ice cream and cottage cheese. Below you will find a list of foods that are perfect for summer.
Fruits
Avocados
Berries
Cherries
Coconut
Cranberries
Grapes
Lemons
Limes
Mangoes
Melons
Pears
Pineapple
Plums
Pomegranates
Prunes
Vegetables
Artichokes
Asparagus
Beet Greens
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Celery
Chard
Collard Greens
Cucumbers
Green Beans
Kale
Lettuce
Okra
Potatoes
Watercress
Zucchini
Grains
Basmati Rice
Quinoa
Millet
Oats
Whole Wheat
Beans/ Legumes
Black Lentils
Chickpeas
Split Peas
Mung Beans
Meat
Fish
Chicken
Turkey
Egg Whites
More ways to beat the heat!
Cook once, eat twice!
Make enough food for leftovers. This limits the amount of time you have to spend cooking over the stove. More free time for you to do the things you want and enjoy and less time in the hot kitchen.
Use your crockpot
Has your crockpot been sitting in the corner, or pantry collecting dust? It’s time to take it off the shelf and put it to work. Crockpots are amazing for minimizing active time in the kitchen, and the need to turn the oven on. Not to mention you can easily cook a large amount of food that the whole family can enjoy!
Whether you plan to spend your summer poolside, hiking in the mountains, on a beach or at home with backyard BBQs, summer is a time for soaking up the sun, enjoying cool treats and focusing on grounding ourselves.
I encourage you to take advantage of the last few weeks of summer, enjoy some relaxation, take a book to the pool, enjoy a sunrise yoga class, or choose your favorite fruit as a snack. Whatever you choose, let it serve you and help you restore balance.
Let’s start at the very beginning. What are minerals? In a formal textbook you might find a definition that goes a little something like this: minerals are inorganic compounds found in natural products that are required by the body for proper growth and function.
As a Nutritional Therapy Practitioner, we take this a little bit further, let’s break it down here.
An NTP’s view minerals as the “spark plugs” of our bodies, igniting change throughout our system. We acknowledge the importance of all minerals, but also understand that not all minerals should be treated equally. Since foods and beverages are the main source of minerals for the body, we take a close look at the diet and how what we are fueling our bodies with might be impacting our mineral balance.
Each mineral has its own role within the body. They might act as a co-factor for proper enzyme function and efficiency, or help with nutrient transfer in and out of cells. They may help in balancing pH (super important because our enzymes require specific pH levels for functioning), contracting and relaxing muscles (thank you calcium and magnesium), or even nerve conduction so we can feel, react and embrace our external environment.
Though not all minerals are equal in terms of daily requirements, or even function within the body, each mineral is equally important to overall health and well-being.
Hair Tissue Mineral Analysis (HTMA)
HTMA, is a non-invasive test that gives insight into the mineral levels in the body. Hair is a soft tissue that acts as a video camera taking screen shots of mineral intake throughout a prolonged period.
Minerals have a very intimate relationship with one another and other nutrients. For this reason, we focus on ratios, not single minerals. Ratios of minerals can tell us a lot about different processes in the body. Let’s take a deeper look at two.
The Autonomic Balance Ratio (Ca/ P)
This ratio tells us about the state of the adrenal glands. Is the body in a sympathetic or heightened state, or a parasympathetic/ relaxed state. When the ratio is high, the body is in a parasympathetic state. This might sound like a good thing, because the body is relaxed, but it also suggests a state of burn-out. This is common amongst busy people. We, as humans, lead busier and busier lives that cause the body to demand more from us.
If you deduced that a low ratio indicates a heightened or alarm state within the body, you are correct! Great work detective! Low ratios often indicate that there are, or were nutrient deficiencies.
The Vitality Ratio (Na/ K)
This ratio tells us a little bit about everything, from the immune system to the adrenals and even the kidney and liver. This is because of the demand for sodium and potassium in each cell to create energy. Production of the hormones aldosterone and cortisol are dependent on the presence of sodium and potassium respectively. A low ratio indicates fatigue, low energy production and compromised immune systems. High ratios indicate kidney, or liver stress.
What Is The Goal?
Balance.
What causes disruptions in mineral balance?
Agriculture
In modern society, we struggle to get many of the minerals in our diet. This is for a multitude of reasons, but one of the main causes is modern agriculture practices. The use of industrial practices with mono-cultures, combined with the removal of grazing and foraging animals from these plots have caused a depletion of minerals from the soil. Plants incorporate minerals and nutrients into their structure from their environment. If the soil is depleted, then they cannot incorporate the nutrients in their structure.
Life Stage
Our needs for minerals change with life stages. Our bodies require more minerals during periods of growth and development such as infancy, adolescence and pregnancy.
Stress
Stress inhibits the body’s ability to absorb and use the minerals. The fight-or-flight response inhibits digestion which means nutrients will not be absorbed. In addition, stress responses within the body require more minerals to cope with the response. In particular B-vitamins, zinc and magnesium are lost at an increased rate.
So, where do we go from here?
Focus on fueling your body with food. Stay hydrated with safe and clean water. Find balance in your life. Incorporate stress management through breath work, writing in a journal, spending time in nature, or incorporating meditations and yoga. But above all else, enjoy your life and all the gifts each day brings and don’t forget to take your multi-vitamins and multi-mineral supplements!
Eat Food. Not Too Much, Mostly Plants.
Michael Pollan
Resources:
Anderson RA. Chromium metabolism and its role in disease processes in man. Clinical Physiology and Biochemistry. 1986 ;4(1):31-41. PMID: 3514054.
Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., Chan, I., & Cooley, K. (2021) Diet and Anxiety: A Scoping Review. Nutrients 13, 4418.
Blampied, M., Bell, C., Gilbert, C. & Rucklidge, J. J. (2020). Broad spectrum micronutrient formulas for the treatment of symptoms of depression, stress, and/ or anxiety: a systemic review. Expert Review of Neurotherapeutics. 20(4): 351- 371. https://doi.org/10.1080/14737175.2020.174059595
Nutritional Therapy Asociation. Mineral Balance Student Lecture Note Guide (2018). Licensed property of the NTA for the use of NTP students.
Stolt, E., Olsen, T., Elshorbagy, A. et al. Sulfur amino acid restriction, energy metabolism and obesity: a study protocol of an 8-week randomized controlled dietary intervention with whole foods and amino acid supplements. J Transl Med 19, 153 (2021). https://doi.org/10.1186/s12967-021-02824-3
Are you interested in alternatives to medicine? Have you ever stood in the tea aisle, looking at all the different boxes and wonder if the claims are true? Let’s investigate the world of backyard medicine together.
It’s Healing Thyme! Though I am not a certified herbalist, there are many herbs that I use frequently in my practice to help with various digestive symptoms, mineral balance and healing various tissues within the body.
History of Herbs
Herbs have been used for centuries to treat various ailments. A recent anthropological dig discovered the use of herbal medicine dating back to as many as 60,000 years ago in Iraq. Traditional medicine practices of Ancient China and India have well-documented uses of herbs for over 8,000 years. Needless to say, herbs are not a new construct. They have been used for centuries to treat ailments and alleviated pain. However, the adaptation of medicine to modern Western-style has led to many modern practitioners skepticism of herbs and their efficacy in treating disease and infection.
Not all Westernized cultures followed suit. One country in particular had regained an interest in herbs long before they gained traction amongst the many countries in the 21st century.
Germany
In the 1940s, as Germany was attempting to create a “new and improved” Europe, the German medical system was undergoing some serious changes. One might even suggest they were going back to more traditional roots. The government invested a significant amount of funds toward studies on herbs and their efficacy. Even today, herbalists, homeopathic practitioners and traditional medicine shops are popular amongst German citizens.
Although Germany is not alone, with much of India, many countries in Africa and even some herbalists practicing traditional herbal medicine in the United States, there is still much debate over the efficacy of these treatments.
Conflicting Evidence of Herbs
One of the most common reasons…the scientific evidence. Studies performed on herbs are hard to analyze and compare. Many factors can change the outcome of a treatment. For example, harvesting time can change the potency of the plant’s compounds. In addition, the part of the plant used for the treatment whether stem, flower, or root can also change the potency of phytochemicals, or bio-active components, in the plants that are responsible for the beneficial effects in the body. Meanwhile, preparation method can impact the potency and type of components are present. Needless to say, without consistency in growth, preparation and treatments, there are many factors that limit the specific scientific evidence. So, we base our knowledge on practical applications, ancient wisdom and the success of herbal medicine in the past.
Dandelion Root
Today we focus on a few herbs that are particularly effective in treating various health concerns. First, we’ll explore one of my absolute favorite herbs…Dandelion Root.
Dandelion is a common weed that is indigenous to North America, Europe and Asia. Its Greek name Taraxacum officinale translates to taraxos= disordered and akos=remedy. Seems pretty fitting right? The disarray of yellow in the backyard comes with great nutritious and medicinal properties. This is one herb, you shouldn’t underestimate!
Nutrition
The leaves are high in…
Fiber
Minerals (iron, potassium, calcium and magnesium)
Vitamins (A, D, K, B & C)
The roots are full of…
Phytochemicals that help reduce oxidative stress in the body.
Medicinal Application
Dandelion Root is often consumed as a tea, or made into a tincture. A tincture is formed when a medicine is dissolved in alcohol.
This herb helps support the liver. It’s potent phytochemicals help to detox the liver. One study in rats demonstrated a near complete repair of the liver cells following alcohol abuse. The bitter taste of the dandelion stimulates the release of bile, a substance that is essential for the breakdown of fat.
In addition, dandelion root has a diuretic effect. Though this may increase trips to the restroom, it also aids in reducing water retention in tissues and the body. By decreasing the amount of water in the body, blood pressure is also decreased.
Yarrow
Yarrow, or achillea millefolium, is a flowering plant that is native to North America, Europe and parts of Asia. It has been used for centuries to help treat fevers, colds and as a topical remedy for wounds.
Its name, achillea millefolium, originates from the Greek mythology of the great warrior Achilles. As legend states, Achilles used this herb on the battlefield of the Trojan War to help his heal his soldiers. Thus the plant’s name: herb of Achilles.
Yarrow is a perennial plant, meaning that it will re-grow year after year from the same root. Its flowers form a flat top and are typically white in color. The leaves have a feathery like appearance and emit a pleasant fragrance.
Medicinal Application
Alleviating cold and flu symptoms
Diaphoretic- make you sweat and increase body temperature to break a fever
Topical salve for wounds
Coagulant that can help stop bleeding
Antibacterial- to help prevent bacterial infections in wounds.
Drink as a cold tea to help with UTIs
Broad-leaf Plantain
Next, we will discuss broad leaf plantain. This particular herb is found readily in the Eastern United States, but in many other temperate environments all over the globe. Most commonly you’ll find this plant in parks, and other large fairly open grassy areas. Broad leaf plantain is not related to the tropical plantains that resemble the banana, but I think you’ll find that this particular plant has a bit more to offer than simply delicious taste!
The leaves of the plant are a long oval shape with 5 parallel veins that run along the length of the leaf. They are typically about one to five inches long and turn a purplish hue toward their center. Plantain grows in a basil rosette, meaning circle close to the ground.
They can be eaten, used as a salve, or a tincture.
To create the salve, you can simply chop up the parts of the leaves and mix in with some water to create a topical treatment for wounds and bites.
Nutrition
Leaves of the broad leaf plantain plant are edible and a great source of vitamins. They provide high levels of…
Vitamin C
Vitamin B1, B2, B3 and B6
Tannins- bacterial and inflammatory processes in the GI Tract.
You can enjoy these leaves tossed in with a salad, or as baked chips, much like kale.
Medicinal Application
Most often this herb is used as a topical ointment to help with skin irritations and bug bites. The most common uses for plantain leaves include:
Rashes
Skin Irritations
Bug Bites- this herb is known to “extract” poisons out of wounds
Wounds- antibacterial and anti-fungal properties prevents wounds from becoming infected.
All in all, these herbs are great to have on hand. Not only will harvesting herbs from your garden help you heal, it helps the environment too! Allowing wildflowers and plants grow in your yard aids in biodiversity. It also can be a great help to bees with additional pollen and prevent you from having to treat your lawn with toxic chemicals.
If you allow your backyard to flourish with wild herbs, you’ll love the additional benefit of limited maintenance. These herbs are also easy to find as teas in the grocery store, or at local garden shops.
If you are interesting in learning how herbs can help support your health goals, let’s set up a time to chat! Sign up here, or check out our other services here.
**This blog is intended for educational purposes only. It is not intended to replace the advice of a licensed medical professional. Plus discuss using herbs with your primary care physician before implementing any herbal regimens.
Resources
Cai L, Wan D, Yi F, Luan L. (2017) Purification, Preliminary Characterization and Hepatoprotective Effects of Polysaccharides from Dandelion Root. Molecules. 22(9):1409. https://doi.org/10.3390/molecules22091409
Di Napoli, A., Zucchetti, P.(2021) A comprehensive review of the benefits of Taraxacum officinale on human health. Bull Natl Res Cent45(110)https://doi.org/10.1186/s42269-021-00567-1
Karakus A, Deger Y, Yildirim S (2017) Protective effect of Silybum marianum and Taraxacum officinale extracts against oxidative kidney injuries induced by carbon tetrachloride in rats. Ren Fail 39(1):1–6
You, Y., Yoo, S., Yoon, H.G., Park, J., Lee, Y.H., Kim, S., Oh, J.T., Lee, J., Cho, H.Y. & Jun, W. (2010). In vitro and in vivo hepatoprotective effects of the aqueous extract from Taraxacum officinale (dandelion) root against alcohol-induced oxidative stress. Food and Chemical Toxicology. 48: 1632-1637.
Mishima, S., Saito, K., Maruyama, H., Inoue, M, Yamashita, T., Ishida, T. & Gu, Y. (2004). Antioxidant and Immuno-Enhancing Effects of Echinacea purpurea. Biol Pharm Bull. 27(7): 1004-1009. https://www.jstage.jst.go.jp/article/bpb/27/7/27_7_1004/_pdf
Yernazarova, K. B., Abdrassulova, Zh. T., Tuleuhanov, S. T., Tussupbekova, G.A., Salybekova, N.N., Isayev, G., Basim, H. (2019). Biologicall features of the medicinal plant Plantago Major L. Intern. Journal of Biology and Chemistry 12(1).
According to the CDC, over 50% of adults in the USA take at least one dietary supplement daily. But, do they make a difference in our well-being? The short answer is, it’s complicated. Certain supplements have been shown to have beneficial effects, such as taking melatonin for jet lag, while others demonstrate little or no benefit. Recently, there has been increased scrutiny of the supplement industry sue to the leniency given to manufacturers prior to marketing.
What is a supplement?
Dietary supplements are considered substances that are taken orally and are made to supplement the diet. They contain one or more dietary ingredients including vitamins, minerals, herbs, or other botanical, amino acids, enzymes, tissues from glands or organs, or extracts.
The Dietary Supplement Health and Safety Act of 1994
This act established guidelines for manufacturers. It states that dietary supplements are considered a subcategory of food. The act exempts manufacturers from requiring evidence of product safety before marketing. Some supplements have been tested to contain anabolic steroids, prescription drugs and raw powders used to bulk supplements at a lower cost to the producer. However, this can come at a great cost to the consumer. Many times, these ingredients are incorporated without any indication on the label, packaging, or disclaimer. The worst part? The FDA’s hands are tied until the product actually hits the market.
Essentially, this act sets up a system in which the safety of the consumer is not considered until after a negative reaction occurs.
The FDA’s role in regulating supplements:
Supplements are not required to be tested and determined “safe for consumption” by the FDA prior to marketing. According to the FDA website, claims made by supplement companies in marketing campaigns do not have to be “prove[n] to FDA’s satisfaction … [as] accurate or truthful.” However, once on the market, the FDA is required to perform safety monitoring.
The results of reactive vs. proactive responses to regulate supplements, include an estimated 23,000 hospitalizations every year. Nearly 66% of which were unsupervised children who had consumed supplements and were having adverse reactions.
Ultimately, there is a great deal of leniency when it comes to supplement marketing and production before they are placed in the hands of consumers. That doesn’t mean that you should stop taking supplements, or discontinue the use of brands that you know and trust. There are still many companies that work hard to provide the public with high quality supplements that exceed the expectations set by the 1994 standards.
Should I still use supplements?
Supplements are an important part of the modern diet. Especially, as modern agriculture limits the amount of nutrients available in soil. The key is to stay informed. Do your research before purchasing any supplement off the website. Find companies that are trustworthy, or ask your provider/ nutritionist for bands that they know and are comfortable with.
So what should I do?
Advice from a Nutritional Therapy Practitioner:
I recommend individuals use supplements to help fill in what’s missing from the diet. However, my first approach is food, and my second approach is supplementation. It’s important to understand that quality is a major factor when choosing supplements. I’ve listed a few brands that I know and trust at the end of this article for you to check out! There are many other great companies on the market, I simply list these as tried and true. I encourage individuals to follow recommendations from a healthcare professional.
1. Take your daily Multi-Vitamin
Modern agricultural practice has created depleted soils and limited nutrients in foods. Our foods are less nutrient dense than they were even 20 years ago, particularly in regards to minerals. For this reason it is important to take a multi-vitamin every day to ensure you get all the vitamins and minerals you need to optimize your body’s systems.
2. Don’t just take something because your friend or family member does.
So often I hear people tell me that they started taking something because their friend recommended it. Although they may have received the recommendation from their provider, it does NOT mean it is right for you! There are many reasons to experience symptoms. Talk with a health care professional to determine if it is right for you.
In addition, some prescription drugs can have interactions with compounds found in supplements. Therefore, it’s essential to discuss with your provider to ensure the supplement is safe to take with your current medications.
3. Beware of weight loss pills.
Many of these supplements contain harmful fillers, and don’t actually have any proven benefit for weight loss. They end up shrinking your wallet more than your waist line.
4. Know your brands
With so many brands and supplements out there it is hard to determine what to buy. Though these are not the only brands that are wonderful, these are all brands that for me, are tried and true. I still encourage you to do some research and find what works best for you and your budget.
Biotics Research: This Company has spent over 40 years offering top of the line supplements that are non-GMO, organic, gluten free and tested to provide you with top quality products.
Wise Woman Herbals: woman-owned business offering organic, non-GMO elixirs and herbal remedies.
Mountain Rose Herbals: One of the best, purest sources for essential oils.
Gaia herbs: Another brand offering organic, plant based supplements.
5. Be careful on amazon
When searching for supplements on amazon, be aware of the seller and brand. “Homebrewing” has become quite popular. Before you buy, check where the supplements are coming from. It is often best practice to buy straight from the sellers.
All in all, supplements can be quite beneficial to the diet. One should be careful when choosing products online and do research to find products that meet their needs. Remember, no person’s life or body is the exact same as another. Why should your supplement routine be any different? We all come from different experiences. Therefore, we all need something a little different to fuel our bodies.
Bessell, E., Maunder, A., Lauche, R. Adams, J., Sainsbury, A. & Fuller,N. (2021). Efficacy of dietary supplements containing isolated organic compounds for weight loss: a systematic review and meta-analysis of randomised placebo-controlled trials. Int J Obes45, 1631–1643. https://doi.org/10.1038/s41366-021-00839-w
Brown, B. & Wright, C. (2020). Safety and efficacy of supplements in pregnancy, Nutrition Reviews, 78(10) :813–826, https://doi.org/10.1093/nutrit/nuz101
Denham, B. (2021). Dietary supplements in the USA: Problematic trends. Public Health Nutrition,24(9), 2771-2775. doi:10.1017/S1368980021000665
Geller, A. I., Shehab, N., Weidle, N. J., Lovegrove, M. C., Wolpert, B. J., Timbo, B. B., … & Budnitz, D. S. (2015). Emergency department visits for adverse events related to dietary supplements. New England Journal of Medicine, 373(16), 1531-1540.
Mishra S, Stierman B, Gahche JJ, Potischman N. Dietary supplement use among adults: United States, 2017–2018. NCHS Data Brief, no 399. Hyattsville, MD: National Center for Health Statistics. 2021. DOI: https://doi.org/10.15620/cdc:101131external icon.
Do you want to achieve your goals in the New Year? Looking for ways to increase your success with resolutions? Here are a few things you can do to be successful in 2022.
Ah…tis the season of resolutions. A time of new beginnings and the rebirth of health and wellness as the New Year begins. Gyms are crowed as “resolution-ers” begin to pursue their goals for a healthier year. Fitness professionals scramble to attain new clients seeking to “better themselves” because “this is their year.” And then, just as quickly as the grind began, the sparkle of 2022 fizzles out. People begin to fall of their plans of exploring a healthier lifestyle and once again, the squat rack you need is open during your regular training hour.
A study of 200 individuals found that after one month, almost half (45%) of participants had given up on their resolutions. As the year progresses, the study suggested the number only continues to decline. So, by the end of the year, only 19% of individuals consider themselves successful at maintaining their New Year’s Resolutions. A more recent study, completed in 2020, determined that nearly 55% of participants reported success in the new year. Disregarding the level of bias in these studies, due to self-reporting status of participants, there is an apparent challenge for individuals who establish resolutions to succeed.
Though, it is true that nearly half of those who set out to achieve resolution success in the New Year will fail, there are steps that you can take to ensure you aren’t one of them. Yes, life happens and sometimes, we are set off track, but a change in mindset and a willingness to compromise with yourself can go a very long way.
How Do I Succeed in My New Year’s Resolutions?
Write them down.
I know. It sounds simple, but there is literal science behind the act of writing down your goals. Individuals who write out their goals are 42% more likely to achieve them than those who don’t. When you put pen to paper, you are actively encoding that information into the brain, allowing it to be remembered later. Not to mention, written reminders can be placed in different locations: a note on the fridge, on a note pad at your desk, in your planner, on a sticky note on the bathroom mirror, or posted on a bulletin board. The possibilities are endless! The more you see the reminder, the more you can visualize your goal.
Some things to keep in mind when writing your goals: be clear on what you want. Keep your goals SMART.
Specific
Measurable
Actionable
Realistic
Time
Make it personal.
Resolutions should not be about becoming a superhero, or “that girl”. They should align with your personal vision of an ideal and healthy life. That might mean shedding some pounds, but it might also include learning a new hobby, or skill. Maybe you want to drink more water or eat more vegetables. No matter what you choose, the goal should be unique to your needs. They should take you one step closer to the life you want to lead. And most importantly, they should be attainable. The more you accomplish, the more motivated you become to continually pursue your goals.
Make a plan.
Take some time to lay out the steps that you need to accomplish your goal. Having a blueprint will help give you direction when you hit an obstacle. It can help you fight resistance that you experience when working toward your goal. Write it in a place that you can easily access it and reference when you need.
Change your mindset.
Remember that change is a process. It will take time to adjust to a new routine and there will be resistance. However, in the end, it is worth it. Give yourself some leniency and space for life. There will be unexpected events that pop up. Don’t let the setbacks dictate the rest of the day, week, month or hour. Focus on accepting the challenges, addressing them, and moving past them. As Tom Hanks told us in a League of Their Own, “if it were easy, everybody would do it.” Focus on taking it one day at a time.
Get Support.
If you start to struggle, find someone, or a group of someones, who can help. Don’t be afraid to ask for assistance. Seeking help does not make you a failure, or vulnerable. It makes you stronger and increases your likelihood of success. Maybe it’s time to hire that personal trainer, or recruit your friend to join you in the gym. Check out groups on social media and in your local community. Reach out to professionals to help guide you. However you chose to support yourself, make it something positive that helps fire-up your motivation and keeps you driven to succeed.
Renew Your Motivation.
Yes, it’s true. The desire fire burns out from time to time, but that’s no reason to give up! Focus on methods that recharge and refuel your motivation. You may need a day off from your goals, you may even need a few, and that’s ok. Renew your motivation on a weekly basis by practicing visualization of your goals, plan a month out on a calendar, or write in a journal. Most importantly, tune your focus on why you wanted to make a change in the first place. Whenever you find yourself starting to fall off, refocus and pick up where you left off. It’s okay to take a break every once in a while. Remember you are human, the body and mind need time to reflect and relax.
Whether you are working toward maintaining your 2022 goals, or want to establish ones for years to come these guidelines are certain to help you achieve success. Every change is a process. Take small steps and focus on the wins. Every day brings you closer to your goals.
Each morning you wake with a clean slate. Greet the day with gratitude and a positive mindset. Make a plan and Carpe the heck out of Diem! One small change can have a large impact. Let your healing adventure begin!
Do you have health and wellness goals for this year? We offer personalized one-on-one coaching, individualized nutrition plans and wellness coaching to help support you in achieving your goals. Check out our coaching services by clicking here.
Norcross JC, Vangarelli DJ. (1989). The resolution solution: Longitudinal examination of New Year’s change attempts. J Subst Abuse. 1(2):127–134.
Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PloS one, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097
