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Supplementation Station (& sneak preview!)
The debate about whether or not you should take nutritional supplements is boring. Fact.
Different people have different needs, which is why there is no such thing as “one diet for all” or “one size fits all” for that matter. You have completely different needs to me in terms of nutrition. And that’s actually a great thing.
In today’s post, I wanted to show you what supplements I take on a daily basis.
With my previously mentioned auto-immune issues comes a few extra needs that you might not have. A few substances my body craves, that I can’t get from the food I’m eating alone.
“But wait, if YOU’RE a nutrition coach, shouldn’t you know what to eat in order to get everything you need from the food?” you’re asking yourself now.
And the answer is simply no. No, there isn’t a way I can get everything I need from my food alone. Mainly due to that I can’t eat that much quantity-wise, but also because some vitamins and/or minerals just don’t exist in food in the way I need them.
There is of course a big difference between having a daily multivitamin from the supermarket, and more goal oriented supplements focused on your individual needs. Most of the time, the multivitamins you buy at the supermarket is just a fast way of buying yourself extremely expensive pee.
So, what do I take to make my life a little easier? And how do these things help me?
Vitamin D3
Your body actually produces this on its own, from the previously rumoured life-threathening cholesterol in your skin. But only when in direct sunlight. With a SPF less than 8.
Living where I do, this is not possible at all times of the year. So I have to supplement it.
Why is it that important, though?
There is a myriad of things Vitamin D is good for in the body, especially in chronic auto-immune diseases, and it’s almost impossible to detect a deficiency. It’s been shown to help regulate blood glucose, it lowers inflammation levels in the body, it helps the immune system, weight management, prevents heart attacks…. And so on.
Honestly, I can’t see a reason NOT to take it!
The one I take is a Vitamin D3 oil, by Wild. I use an oil based one, as vitamin D is oil soluble, it’s easier for the body to absorb.*
Omega 3
Omega 3 is fish oil. What importance does this fatty acid actually have?
Well, the main one is that omega 3 fights inflammation in the body. It lowers nasty triglycerides in your blood. It can help recovering from depression. It can ease arthritis pains. And it might even help prevent dementia.
It’s really not a bad list of positives. If you ask me, vitamin D and omega 3 are the two very essential supplements (almost) everybody should take, whether you have a condition or not.
The one I take is Krill Oil by Alpinamed.* What’s krill, you say? It’s tiny little plankton that are eaten by fish, and they are the purest form of animal based omega 3 fatty acids there is. I choose animal based, as this form (DHA & EPA) is easier to absorb than the vegetable counterparts.
Thyronyl
I also take a supplement that is full of yummy things that keep my thyroid in check.
Tyrosine, selenium, zinc, and vitamin B3 (amongst other things) are what keep my thyroid from freaking out. All of these help different functions of the thyroid and its hormones, in their own way.
This is the only thing that has so far kept me off of hormone replacement therapy for my lazy thyroid (it’s underproducing hormones).
I take Thyronyl by Bonusan. I like them because there’s no funny stuff in their products, only what is promised.
Supergreens
Superduper greens are super duper good for you!
Containing high levels of fibers, vitamins, minerals, proteins, antioxidants, phytonutrients, digestive enzymes, and are even rumoured to heal tissues. Due to the high level of nutrients, they give the immune system a kick, reduce inflammation, and detoxify the body.
I use the pre-packaged super greens from Amazing Grass. * It’s easy, because it’s portion packaged and easy to take along.
Others
At the moment, I’m also doing an intestine-recovery program. This means that I’m building my intestines up from scratch. I’m doing this because next to our skin, nose, eyes, ears and mouth, the intestine is one of our biggest sources of immune system.
If the immune system isn’t covered in all places, including the intestine, there might be things (virus, bacteria, yeast….) that slip by, through the intestine and attack the body. Another reason is that without a full immune system on hand, the immune system can start attacking the body’s healthy tissue (also called auto-immune disease).
This means I’m additionally taking pro-biotics, L-Glutamine and Vitamin B. These work together in re-forming my intestine, kicking my immune system up a notch. Pro-biotics to create a better bacterial environment in the gut, Glutamine is what the intestine cells feed off of and vitamin B because this process needs tons of it.
So there you have it.
In addition to my daily mediations, I’ve also created a combination of really awesome supplements that help my body keep up the great work.
Now it’s your turn; do you take any supplements? Why? Or why not?
Ps. I’m super excited to give you this SNEAK PREVIEW!! Please check out my NEW OFFER for you here! Let me know what you think?! 🙂
Ps2. Have you seen my free holiday guide yet? If not, find it here!
* I’m not affiliated with any of these companies, these are just the ones I use. There are many more fantastic ones out there.
Nobody’s Perfect
It’s easy to assume that people around you are perfect.
That they have all those things that you (secretly) wish you had, too, such as better health, more creative diets, more money, a nicer home, more friends, more inspiration, endless laughs, nicer families or better technology.
These people are very seldom real, however. Most of these qualities only exist in our brains, created by our ever-frightful ego in order to keep you in your comfort zone and keep you from sticking your head out.
I’ll give you an example from my own life. Being a nutrition coach focused on chronic conditions and health, people easily assume that my own health is great, and that I always have super creative meals with all the necessary food groups, vitamins and minerals on my table.
While this is exactly what I’m striving to achieve, every day, this is sadly not always the truth. At all.
Knocking furiously on wood, I often manage to fight off the common colds, stomach bugs and other quite minor issues. Thank you, my dear immune system for that!
At the same time, that immune system I’m often so thankful for is also attacking things in my own body that it should really steer clear of. Like my insulin-producing beta cells in my pancreas. Or my thyroid. Or my skin. And there’s nothing I can do about it, apart from treating the conditions accordingly.
Being diagnosed with at least 3 auto-immune diseases is no walk in the park. There are many things I have to take into consideration that many others can just blissfully ignore. Food, exercise, stress, sleep, medication, medical equipment and even weather all play a role in my well-being. Relying your life on a small piece of medical equipment is no easy task to overcome, but what choice do I have?
But at the same time, it is so incredibly important not to see myself as a victim. I have gotten these conditions because I can handle them somehow, although I’m still unsure where they’ve come from originally. They are my life-long companions that I’m even unsure of how to live without by this point. I can achieve whatever I put my mind to, despite my diseases, but the road there is not always straight-forward.
It’s so easy saying “just do it”, but when your whole body is protesting against it, you just need to take a break, re-assess what is important and what it means to you and get back on it again when you feel better.
Having said that, a lot of handling a chronic disease is in the mind and in you attitude. I’m still unsure if my mind can cure me of any of my companions, but I do know that my thoughts and emotions can either improve or decline my health. This is a recent discovery for me, and I’m working on developing it further.
Despite near-optimal nutrition, and super-high efforts regarding sleep, exercise, stress and mindfulness, there are still things that jeopardize everything from time to time. A new medication? No thanks, I’d rather not, there’s a chance I’ll make something else worse while making something better. Weather’s turned cold? Ok, let’s see what reaction that has on my numbers. Sudden traffic-jam on the way to the airport? Just keep breathing, it’ll be ok. Just. Don’t. Stress.
I’m sure some of you can relate to my reflections here.
It’s extremely easy to see the people around you as amazing, perfect human beings that have it all. But this is just not the case – nobody’s perfect. Not even people like Oprah, duchess Kate of Cambridge or Gisele Bündchen.
They all need to work on something, believe me. And they need their support network too, just like everybody else.
Now. I’d like to hear from you. Do you have a chronic condition? Or do you have anything else you’re battling on a regular basis? Please tell me in the comments below!
Ps. I’ll tell you the story of my imperfect food choices another time. Those meals that definitely don’t end up on my Instagram feed. But only if you’d like me to, of course?
Pps.Did you check out my Healthier Happier Holiday Guide yet?
Is Gratitude Your Attitude? (+ freebie!)
Health is not only about food. It would be silly if it was.
Health has so many aspects to it, many that are very personal. But one thing that can’t be denied when it comes to health is your own mindset.
I’ve heard a lot of buzz about being thankful and grateful lately. Is the Universe trying to tell me something?!
As an example, I’ve just listened to Gabrielle Bernstein’s fantastic book “May Cause Miracles” during my daily walks (it’s even been a motivation for me to get out, “oh, I get to listen to more of Gabby!”), where love and gratitude are among the very key concepts. I’m not going to give the content away, but let’s just leave it at that she’s pretty clever, that Gabby Bernstein. That’s also where I got the title from, “make gratitude your attitude” really hit me right in the feels when I heard it in Gabby’s book. In 42 days she single handedly manages to change your (my) perspective on many things, such as relationships and money. This is some incredible work!
Add to this an article on Mind Body Green I stumbled upon yesterday, where Lissa Rankin talks about the scientific proof of that being thankful improves your health. Imagine if a key to the lock of the Healthier You was just the fact you’re not thankful?! (You can read that article here!) By the way, Lissa’s book, “Mind Over Medicine”, is next on my list of walking companions. Can’t wait!
So, what have I done to spread thankfulness in the world, and hopefully made gratitude someone’s attitude? I decided to pro-long Thanksgiving over on my Facebook page this week, by asking you to tell me what you were grateful or thankful for. And what amazing replies I got! Here are a few that really warm my heart:
“My wonderful husband!”
“I am grateful for my ability to stay grounded, centred and still when there is a storm raging around me. I am grateful to my Reiki master who opened my eyes to a different way of being. I am grateful for all the love, health and abundance in my life, and in the lives of those in my community.”
“I’m grateful for everyday that passes so that there is one less until I come home!”
“the sunshine and the crisp air.”
“I’m thankful for the technology that keeps me connected to friends and family far and wide. I am grateful for the business opportunities I receive, and most of all, today I am thankful for being alive!”
“My health. Friends, family and Christmas…”
“family, friends, health, wealth and sense of humour in the face of adversity”
This is so amazing! Thank you guys for contributing to me and others giving a thought of what they are thankful for in this moment.
I’d love, love, LOVE to continue this list, so please tell me in the comments below: what are you thankful for today?
What I’m thankful for today? You. Yes, that’s right, it’s you, my wonderful reader, for whom I do this! If in no other way, keep reading for a small token of appreciation. 🙂
As one last point, I’d like to say HAPPY THANKSGIVING! This truly marks the start of this years Holiday Season! If you’re feeling a little unsure of how your healthy eating will be affected by the Holiday season, and all the yummy food readily available, stop right now!
I’ve got the solution for you, right here, for free! In my guide, you’ll find 14 tips on how to survive any holiday themed gathering! Click to download your copy right now.
My healthiest year ever.
This post won’t be about food. (Well, a little maybe, but I put that down to occupational hazard.)
Instead this post is about personal development.
About improvement.
About growth.
And how I plan to continue improving my own health.
As this weekend means that I’m moving away from my twenties and into the much more respected thirties (right?!), I feel that there needs to be something extra done to celebrate this wonderful occasion.
Something for me. That will help me (and perhaps even inspire you a little too?)
I’ve decided that my next year of life is going to be my healthiest year ever. So far, at least.
I can hear you thinking “but wait, if she’s a nutrition coach and self confessed health nut, what can she still improve?”
Believe me – there’s tons that can be done better or differently to fit me and my life even better. There always is, no matter how much you work and try to improve your health.
So, how will achieve a healthier life and a healthier me?
I’ve identified 10 points at I could (significantly, in some cases) improve in my life that will all contribute toward a better and healthier life.
Naturally, there are many more points, but 10 are just about what I can handle in one go.
#1 Work
I’ll start off with a biggie: work. I can think of more than one occasion lately where I’ve said “yes” to something but meant “no”.
This doesn’t really help anyone, as I won’t do a good job if I’m not passionate about it, and I’m only spreading myself thin.
I promise myself to have the courage to say “no” more often. I also promise myself to be more courageous in my professional life.
#2 Appreciation
I want to be proud of the things I do. I want to appreciate myself and what I do for me. But I also want to appreciate others more, and what they do.
I’ll try to appreciate myself and others more often.
#3 Relationships
If I could count the amount of times I’ve spent time with someone I know I don’t particularly enjoy hanging out with, or with a person that only steals my energy, I’d need many more fingers and toes.
For my health, I will surround myself with people that I like spending time with.
#4 Exercise
I can be horribly lazy. This is although I know that exercise is about the best thing I can do for me (see #2).
Even if it’s “just” a 30 minute walk, I promise myself to do some form of exercise every day.
#5 Meditation
For those of you who know me, it might not seem like I do any type of relaxation exercises. (For those of you who don’t, let’s just say patience isn’t really my thing…)
But I do. Just not often enough. I will start practising meditation regularly, as this can have an effect in many areas of life and health. It also helps you focus on the present.
#6 Happiness
All points on this list will naturally increase my own happiness. After all, they are my points of improvement, and most improvements makes a person happy.
More specifically, living in a city like Zürich, it’s increasingly difficult to remember to smile. Most people walk around looking like they’ve just left the lemon factory.
I promise to smile at at least one stranger a day, spreading happiness whenever I can.
#7 Diabetes
Those of you who know me (or those of you who’ve read my “About” page), know that I’ve had Type 1 Diabetes since the age of 2.
Living with a chronic condition is very rarely a dance on roses (apart from the thorns, they feel pretty real), and the only thing you can really do is to hang on for dear life and make the best of the ride and situation.
I’m changing my treatment next month, and hoping for more stable results through that. This will, of course, initially mean more pokes and thorns, but in the end it will be worth it.
#8 Nutrition
As I said, even a nutrition coach can always improve her nutrition!
I promise to pay more attention to organic produce; it’s something I can no longer ignore. I will also start buying grass fed (and finished) beef instead of the supermarket variety, which is almost always form questionable origin.
#9 Alcohol
I will not burden my body extra with unnecessary alcohol.
#10 Challenge myself
All these points culminate in this last one.
Without a challenge, we can’t grow. If we don’t grow, we can’t improve.
I will (almost automatically) challenge myself on a daily basis, doing one thing that scares me every day.
If it’s written on my blog it’s basically set in stone, isn’t it?!
My heart is now poured out on my webpage, and I really can’t wait to see what this new year of life has in store for me.
Now I’d love, love, love to hear from you!
Do you have any areas in life that you know you could improve? Please let me know in the comments below.
Thank you so much for reading, and as promised (almost) no food talk! 🙂
Hanna