You all have seen our Rewire series on the blog, which focuses on mental health, and our last article focusing specifically on anxiety. We had a great response from Rewire the brain so we are stemming from that with our "Rewire the Body" series. Keeping in mind that mental and physical health go hand in hand the following information is beneficial for both topics. Nutrition, Exercise, vitamins, and supplements all play a key role in whole body health. And health, is what we are all about.
We post recipes on our blog- not just to taste good or give you that Wednesday night dinner idea you where searching for; but to offer healthy options for you and the family. Our recipes are (usually) high in protein and offer multiple servings of vegetables- plus they taste great. We are also going to be touching on a few fun subjects that we have had questions about recently- including all the buzz nutrition and supplements everyone is swearing by. First on the list today, is Supplements. Let's dig in.
Many of you are having that frantic meltdown moment in your lives right now- Summer is almost here, and your bikini from last year is not quite fitting properly. For me- I. feel. this. Baby girl is due in June and I'm looking more and more whale-like each passing day. SO. how do we fix this? Is there a magical diet that will make you shed the pounds? Is there a special pill? What is the secret? It comes down to a very simple science. One you have probably already heard about. This will still come as a shocker to many of you... (drum roll pelase)
DIET & EXERCISE
I know. I know. Its annoying. But it is the truth. I've read the millions of diets, the hundreds of workout programs, and heard all the "miracle supplements" on the market. Haven't we all? And, unfortunately it comes down to the simple scientific formula- calories in, calories out. SO, is there a proven diet and exercise combination? Yes, literally thousands. google the word 'diet' or "work out plan" and just see how many different options present themselves. So which one works? Do they all work? Do none of them work? What's the answer? Well, I don't know. And to be honest- i think that is going to vary from person to person. But I'm ready to start finding out. Today, I want to discuss the Diet portion of this subject- specifically involving supplements. Why? because I love this stuff. I like learning about the molecular breakdown of what each vitamin does. I love learning about the absorption process and reading about different metabolic tricks. I LOVE IT ALL. So, I'm learning more.
I read a lot of what Dr. Axe has to say on his blog www.draxe.com and have recently made some pretty ridiculously large purchases on store.draxe.com to try some of his miracle supplements out myself. For Dr. Axe, his key to the world of weight loss and a healthy body is Broken down into Diet, supplements, and Exercise (obviously). So lets dig into that. In his article titled "How to lose 20 lbs in 30 days" he states that the big 4 key ingredients to success are:
No. 1. Remove the Metabolism Death Foods
No. 2. Eat the 4 Fat-Burning Foods Daily
No. 3. Exercise Less to Lose More Weight
No. 4. Top Supplements for Fat Loss
So, I'm going to take the less traditional rout and start from the end of the list and work myself back up. Why? Because shopping is fun and I like tasting things lol
No. 4 SUPPLEMENTS:
Dr. Axe's list of must have's includes:
1. PROTEIN (Grass-Fed Protein Powder)
2. GREENS (Green Superfood Powder)
3. VITAMINS (Fish Oil & Vitamin D)
4. Essential Oils
Plus, i added a few of my own.
So from a general workout standpoint you want to take your 1. pre-workout, 2. protein, 3. Greens, 4. Recovery supplements (BCAA's), & 5. Vitamins, right? Yes. Well, Dr. Axe sells most of the above, plus claims essential oil benefits as well, so I shopped around his website and made a few hundred dollars worth of purchases in the name of research. Plus I hit up my local GNC for the BCAA's & Dr. Thomas Volck hooked me up with a bunch of Pure brand Vitamins that are always a plus for the busy working humans out there not able to get enough nutrition from food each day. Below you will find the favorites that I purchased in each category. I have no doubt these are all super healthy for me, but flavor reviews will, of course, follow.
1. pre-workout
Bone Broth Protein™ BURST:
Ok so, this has both Protein + Greens IN the preworkout... uh, yes. thank you.
Boosts Energy
Reduces Fatigue
Helps Enhance Focus
Supports Mental Stamina
Bone Broth Protein BURST is an energizing pre-workout fuel like nothing you’ve seen before. Some of my favorite features of these pre-workout options I have highlighted below.
It’s a powerful pre-workout supercharged with:
Ancient Superfoods
Adaptogenic Herbs
Organic Coffee Berry
Organic Fermented Green Coffee
Ginseng
Yerba Mate
Green Tea
Concentrated bone broth protein
organic alfalfa grass juice
8 grams of protein
500% DV of vitamin B12
50mg of natural caffeine
But that’s not all. It also contains clinically studied Organic Ashwagandha and Apple Cider Vinegar—for body & gut cleansing and natural stress support.
I have intentions of mixing this with:
Organic Coconut Water
You can buy this set here.
Email me directly to get your $10 off code for your first purchase. lauren@drthomasvolck.com
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2. Protein
Bone Broth Protein- Pineapple Greens
Let’s face it — most of us are falling short when it comes to fueling up with enough greens. If you’re looking to work more chlorophyll-rich superfoods into your life, alfalfa grass juice is where it’s at. It truly stands the test of time; alfalfa’s been a mainstay of the Chinese health culture for centuries. But Americans aren’t just missing out on their greens.. As we age, our collagen levels start to slip, too.
Today’s diet is often missing important nutrients and beneficial compounds that our ancestors enjoyed, including collagen, known as the “glue that holds us together.”
The most abundant protein in our bodies, it’s vital to many aspects of our health. Did you know collagen is found mostly in our bodies’ tendons, tissues, bones and skin, providing structure and strength? But a number of factors can impact collagen levels in the body, including natural and modern-day threats. Thankfully, consuming collagen-rich foods and supplementing with collagen peptides found naturally in bone broth can support:
Healthy skin elasticity and skin hydration
Healthy skin
Healthy joint function
A healthy gut
My Favorite Ingredients:
Ancient Superfood Greens:
Considered to be one of the richest land sources of trace minerals, alfalfa has been a mainstay of a traditional Chinese diet since the 6th century. This unique greens formulation has organic alfalfa grass juice as well as organic oat grass juice.
Alfalfa Grass Juice supports:
Bone health†Cardiovascular health†Healthy weight management†Healthy detoxification†
Oat Grass Juice supports:
Bone health†Cardiovascular health†Healthy weight management†Healthy detoxification†
Beef Bone Broth:
Grass-fed beef bone broth found in Bone Broth Protein Greens-Pineapple
Features Types I and III collagen. Beef collagen is also known as bovine cartilage or beef collagen Types I collagen and III collagen are the major components of skin, hair, nails, muscles, tendons, ligaments, bones, gums, teeth, eyes and blood vessels. Just FYI Together, types I and III collagen make up approximately 90 percent of the collagen in our bodies
Supports:
Healthy skin elasticity and skin hydration
Supports healthy skin
Healthy joint function
A healthy gut
I have intentions of mixing this with:
Organic Coconut Milk
You can buy this here.
Email me directly to get your $10 off code for your first purchase. lauren@drthomasvolck.com
Bone Broth Protein- Coffee
You get the point with the Protein above... this is just a different flavor so I'm not going to bore you. The benefits (aside from delicious coffee flavored goodness) are:
20g protein, 2g carbs, 1g sugar
Supports a healthy gut, skin, joints, and immunity
Featuring collagen type II, glucosamine, chondroitin, hyaluronic acid and 19 amino acids
From non-GMO, hormone free, cage free and cruelty free sources.
I have intentions of mixing this with:
You can buy this here.
Email me directly to get your $10 off code for your first purchase. lauren@drthomasvolck.com
Multi Collagen Protein- Cucumber Lime
Cucumber Lime flavor, lightly sweetened with stevia
9g protein, 0g carbs, 0g fat
Supports a healthy gut, skin and joints
Features Collagen type I, II, III, V and X
From non-GMO, grass fed, hormone free, cage free and cruelty free sources
From 4 food sources (beef, chicken, fish and eggshell membrane)
(I am so excited for this, I cannot even explain.)
I have intentions of mixing this with:
Organic Coconut Water
You can buy this here.
Email me directly to get your $10 off code for your first purchase. lauren@drthomasvolck.com
Multi Collagen Protein- Cold Brew
Cold Brew Coffee flavor, lightly sweetened with stevia
9g protein, 0g carbs, 0g fat
Supports a healthy gut, skin and joints
Features Collagen type I, II, III, V and X
From non-GMO, grass fed, hormone free, cage free and cruelty free sources
From 4 food sources (beef, chicken, fish and eggshell membrane)
I have intentions of mixing this with:
You can buy this here.
Email me directly to get your $10 off code for your first purchase. lauren@drthomasvolck.com
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3. Greens
Organic SuperGreens
YOUR QUICK, PAINLESS DAILY DOSE OF GREENS.
Organic SuperGreens is designed to give you the benefits of juicing everyday, without the hassle. This mixable powder is full of nutrients sourced directly from premium superfoods like oat grass juice for healthy weight management, alfalfa grass juice for detoxification, beet root juice for exercise performance†, and much more. On top of the greens and botanicals in this blend, you’ll get a digestive enzyme blend and a probiotic blend to support your gut and immune system.†
Ingredients:
OAT & ALFALFA GRASS POWDER
These grass powders are nutrient-dense sources of vitamins and minerals that support bone health, cardiovascular health, healthy weight management and healthy detoxification.†
BEET ROOT JUICE
Packed with essential nutrients, vitamins and plant compounds, this beet root juice specifically supports healthy cardiorespiratory endurance and improves exercise performance.†
SPIRULINA
Spirulina is a blue-green algae superfood that supports healthy detoxification† and is traditionally used because of its nutritional potency.
BACILLUS CLAUSII
This soil based organism (SBO) probiotic strain that supports healthy gut microflora, a healthy immune system and gastrointestinal health.†
BACILLUS SUBTILIS
A spore-forming probiotic strain which supports a normal breakdown of complex carbohydrates, promotes proper digestion and nutrient absorption and helps maintain a healthy immune system.†
Quality
CERTIFIED USDA ORGANIC
None of the ingredients in this formula were treated with pesticides, herbicides, fungicides, synthetic fertilizers or other “processing agents” which often remain in and on herbs in conventional farming. Not only are you avoiding these nasty compounds, but organic food and herbs generally produce their own natural defenses against pests. As a result, these organic superfoods and herbs often have some of the very compounds and natural defenses that belong in our diet.
BUILT BY SUPERFOODS
This blend of superfoods ranges from everyday, organic, whole fruits and vegetables to prized adaptogenic herbs and potent detoxifying spirulina. We combined globally-sourced, premium ingredients in this product as a way to make superfood nutrition more accessible to you.
NUTRITIONALLY POTENT
A single serving of Organic SuperGreens supplement powder provides 15% of the recommended daily value of iron, 10% of the daily values of potassium and vitamin C, and 5% of the daily values for calcium and vitamin A (beta carotene).
PROBIOTIC AND ENZYME BLENDS
The 13 digestive enzymes and 2 soil-based probiotic strains in this greens powder truly set it apart from the competition. Designed to support your gut and digestion, this blend supports a normal breakdown of carbohydrates, promotes proper nutrient absorption and helps maintain a healthy immune system.
I have intentions of mixing this with:
Bone Broth Protein- Pineapple Greens
Organic Coconut Milk
You can buy this here.
Email me directly to get your $10 off code for your first purchase. lauren@drthomasvolck.com
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4. RECOVERY (BCAA's)
Scivation XTEND RIPPED™
All of the benefits of Scivation XTEND®, but now with enhanced non-stimulant, fat-loss and thermogenic capsaicinoids to help you attain the lean, ripped look you desire. Additionally, you'll find the same researched dose of 7g BCAAs in the clinically supported 2:1:1 ratio, along with 2.5g Glutamine, 1g Citrulline Malate and our Electrolyte Blend for ultimate hydration.* Scivation XTEND RIPPED™, designed for workout recovery, optimized for supporting body composition.
You can buy this here.
CELLUCOR® ALPHA AMINO™ ULTIMATE
Alpha Amino Ultimate – Strawberry Coconut takes the legendary recovery of Alpha Amino and combines it with added ingredients create the ultimate muscle building formula^. Every serving of Alpha Amino Ultimate contains 13 amino acids including 5g of BCAAs at the well-studied 2:1:1 ratio. Each serving also contains 3g of MyoeDge™ HMB and 750mg of Creatine HCL to add to this ultimate muscle building amino formula^. Even with these ultimate additions, Alpha Amino™ Ultimate is completely stimulant-free, tastes incredible and has 0g of sugar per serving!
Benefits:
The ultimate and muscle building amino formula^ .*Contains 5g Instantized BCAAs & an Essential Performance Amino Acid Complex. BCAAs may help spare muscle protein synthesis from being broken down after exercise.Contains 750mg of Creatine HCL. Creatine HCL is a novel form of creatine.Features 3g MyoeDge™, which plays a role in decreasing protein breakdown during resistance training. Supplies coconut water powder. Coconut water powder naturally contains electrolytes such as potassium sodium, magnesium and phosphorus, which are electrolytes that aide in rehydration. Alpha Amino Ultimate contains 0g sugar per serving.
You can buy this here.
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4. VITAMINS
Vitamin D3
Among other great benefits, Vitamin D helps the body absorb calcium. Calcium and phosphate are two minerals that you must have for normal bone formation. This means that everything from your joint pain to the look and feel of your teeth can be improved. Vitamin D also helps with immunity, keeping you from getting sick, and helping your body fight it when you do. Dr. Volck recommends and prescribes D3 5,000 IU - which is 1,250% of your daily value.
You can buy this here.
BIOTIN
This B vitamin is powerful in aiding in the repair, growth, and general health of hair, skin, & nails. You can get this over the counter- which is better than nothing- but if you have the option, talk to your health care provider (including Dr. Volck) about prescribing you this. They can provide you with a dose up to 8 milligrams- this is 26,667% of your daily value. This dosage sounds overboard, but is essential, if your goal is to repair and grow vs basic maintenance.
You can buy this here.
B- Complex
A B complex vitamin delivers eight of the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). Found naturally in meat, leafy greens, dairy, beans, peas, and whole or fortified grains, B complex vitamins help your body make energy from the food you eat, form red blood cells, and play an essential role in certain bodily functions.
You can buy this here.
EPA/DHA (fish oil)
When it comes to fat, there's one type you don’t want to cut back on: omega-3 fatty acids. Two crucial ones -- EPA and DHA -- are primarily found in certain fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits, including being the 'lubricant' that keeps your joints moving, your skin elastic, and your digestion running smoothly.
You can buy this here.
CALCIUM + MAGNESIUM
Calcium is a mineral found in many foods, but overall lacking in our adult diets. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness- which keeps them from breaking easily. The body also needs calcium for muscles to stretch and move and for synapses and neuron firing. This means the nerves can carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.
You can buy this here.
Turmeric
Supports a healthy response to stress
Supports healthy energy levels
Supports restful sleep
Supports healthy physical energy levels
Supports a positive outlook
Supports healthy mobility
Supports healthy joint function
Supports healthy cortisol and DHEA balance
Supports focus and a healthy memory
Supports a healthy response to oxidative stress
Supports healthy blood sugar levels already in the normal range
Supports healthy weight management
Supports a healthy response to inflammation
Supports joint health
Supports healthy cognitive function
Supports joint health and healthy mobility
You can buy this here.
Valerian Root
According to Dr. Axe's article by Annie Price, CHHC Valerian root:
1. Naturally Aids Sleep
Studies show that valerian reduces the time it takes to fall asleep and improves sleep quality, so if you can’t sleep, it may be just what you’re looking for. Unlike many prescription sleep medications, valerian has fewer side effects and is a lot less likely to result in morning drowsiness.
In one double-blind study conducted by the Foellinge Health Center in Sweden, the effects of valerian on poor sleep were significant. Of the study participants, 44 percent reported perfect sleep while 89 percent reported improved sleep when taking valerian root. In addition, no side effects were observed for this group.
2. Calms Anxiety
Scientists have found that valerian root increases the amount of a chemical called gamma aminobutyric acid (GABA) through GABA receptors. GABA helps regulate nerve cells and calms anxiety. Drugs such as alprazolam (Xanax) and diazepam (Valium) also work by increasing the amount of GABA in the brain. The valeric acid, valerenic acid and valerenol contained in valerian root extract act as anti-anxiety agents.
It’s pretty amazing that an herbal remedy like valerian root can have the same anti-anxiety effects of prescription drugs without all the serious side effects of psychotropic drugs. If you are taking other calming medications or antidepressants (such as tricyclic antidepressants like amitriptyline or tetracyclic antidepressants), do not take valerian at the same time.
3. Lowers Blood Pressure
Now that you know that valerian root can be so calming to the mind and body, it’s probably not surprising to hear it can also help lower blood pressure, improving heart health. The same active components that make valerian root so effective for stress and anxiety management can also help the body properly regulate its blood pressure.
High blood pressure is something you definitely want to avoid since it increases the chance of stroke and heart attack. Valerian root supplements can help naturally reduce blood pressure and keep it at a healthy level, which has a direct positive impact on your heart health.
4. Eases Menstrual Cramps
The relaxing nature of valerian root can make it a smart choice for natural relief of menstrual cramps. It can reduce the severity and discomfort of menstrual cramps, which is a common problem for women who suffer monthly from PMS.
How exactly can valerian root help? It’s a natural sedative and antispasmodic, which means it suppresses muscle spasms and acts as a natural muscle relaxer. Valerian root can effectively calm the severe uterine muscle contractions that cause the terrible pain many women experience during menstruation, as a double-blind, randomized, placebo-controlled study from Islamic Azad University in Iran showed.
5. Improves Stress Management
By reducing anxiety and improving the length and quality of sleep, valerian root can significantly help with daily stress management. Chronic stress can make you feel anxious, but anxiety can also make you feel more stressed out.
By improving GABA levels, valerian makes it easier for both the mind and body to relax. Since relaxation is the antithesis of stress, valerian root is an excellent natural way to help keep your stress down and your quality of life up.
Further, valerian root has been shown to suppress both physical and psychological stress by helping to maintain levels of serotonin, according to research in BMC Complementary and Alternative Medicine. Serotonin is a neurotransmitter that helps regulate mood.
You can buy this here.
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5. essential oils
You can buy these here.
Email me directly to get your $10 off code for your first purchase. lauren@drthomasvolck.com
1. Grapefruit Oil
Grapefruit essential oil actually works with your body in activating enzymes that help your body break down brown body fat. We know that grapefruit can benefit weight loss and that the essential oil of grapefruit actually comes from the grapefruit peel, which is very high in certain compounds like D-limonene and helps support the metabolism as well as the cleansing and drainage of your lymphatic glands.
When applied topically to the skin in small amounts, grapefruit essential oil is an excellent diuretic and lymphatic stimulant. This is one reason why it’s included in many cellulite creams and blends that are used for dry brushing. For that reason, grapefruit essential oil is the number one oil that can help your body in burning fat and losing weight because of how it activates enzymes in your saliva, which helps break down body fat in your body.
When mixed with patchouli oil, grapefruit oil is known to lower cravings and hunger, which makes it a great tool to lose weight fast in a healthy way. Add several drops to your water, diffuse it in your office or home, or massage some onto your chest and wrists when a craving strikes.
*Mix the grapefruit and lemon essential oils in your infused water* find the recipe here.
2. Cinnamon Oil
The second best essential oil to support weight loss is cinnamon oil. Cinnamon oil has been shown time and time again to help regulate blood glucose levels and something in your body called GTF, glucose tolerance factor. For that reason, cinnamon oil is also fantastic for anybody with diabetes.
It helps balance blood sugar, which long-term will help with weight loss and help reduce those cravings for sugar. Unstable blood sugar can lead to overeating, low energy and weight gain, but adding cinnamon oil to fruit, tea, oats, baked goods or smoothies helps slow the rate at which glucose is released into the blood.
3. Ginger Oil
The third essential oil that supports the body in weight loss is ginger essential oil. Ginger works because it also reduces sugar cravings and helps reduce inflammation in the body. It’s so important that if you’re going to lose weight, that you’re also reducing inflammation, and supporting digestion and absorption of nutrients.
The compounds in ginger are called gingerols. Gingerols have been scientifically proven to reduce disease-causing inflammation in your intestines and overall improve absorption of the vitamins and minerals you’re consuming. If you’re absorbing more vitamins and minerals, then you’re helping to support your body’s cellular energy and create weight loss.
A 2013 study published in the Indian Journal of Physiology and Pharmacology concluded that ginger essential oil possesses antioxidant activity as well as significant anti-inflammatory and antinociceptive properties. After being treated with ginger essential oil for one month, enzyme levels increased in the blood of mice. The dose also scavenged free radicals and produced significant reduction in acute inflammation.
4. Lemon oil
Lemon essential oil comes from cold-pressing the lemon peel and not the inner fruit. The peel is actually the most nutrient-dense portion of the lemon because of its fat-soluble phytonutrients. Lemon essential oil is composed of many natural compounds, including terpenes, sesquiterpenes, aldehydes, alcohols, esters and sterols.
Lemons and lemon oil are popular because of their refreshing scent and invigorating, purifying and cleansing properties.† Research shows that lemon oil has powerful antioxidants and helps to support a healthy response to inflammation, to support healthy microbial balance, to support healthy energy levels and to support healthy digestion and healthy normal detoxification.†
5. turmeric oil
Dr. Axe believes that, generally speaking, turmeric essential oil is one of the most powerful oils around for supporting the body’s healthy response to inflammation and for supporting healthy cellular function.† I use turmeric oil every day for those reasons and more.
Turmeric essential oil has been an important part of traditional herbalism for thousands of years. History points out that, for over 4,000 years, turmeric, a perennial herbaceous plant, has been known for its amazing health-promoting properties, including a number of health benefits for the skin and the whole body.†
In fact, turmeric has long been revered by Ayurvedic and Chinese herbalists alike to help purify the body and to promote a thriving system. Presently, the disciplines of naturopathy and Ayurveda often recommend using turmeric to support a healthy immune system and to support healthy skin and healthy aging.†
The yellow or orange pigment of turmeric, called curcumin, is considered a primary driver of the health benefits of turmeric because it is generally able to help neutralize free radicals†, which is partially responsible for its myriad benefits.
Turmeric oil, however, also contains turmerones, which are the major constituent of turmeric rhizome essential oils, and can be present in and constitute as high as over 60 percent in turmeric essential oil.
Turmerones are also bioactive molecules in turmeric which benefit health, including healthy liver support, cellular health and normal function, healthy detoxification, a healthy response to inflammation, while having potent antioxidants.†
Curcumin and turmerones are not the same, but they both offer health-promoting benefits to the body and it’s believed that they can even work in tandem. For example, some studies point out that a high content of turmerones—such as what’s found in turmeric essential oil—can help boost curcumin absorption and significantly increase the amount of curcumin inside the cell.†
Together, curcumin and turmerones in turmeric essential oil can offer whole-body support, including some of these benefits: support for a healthy bodily response to inflammation, healthy brain function, easing stomach discomfort, supporting kidney health and function, supporting healthy cells and detoxification.†
I am also starting to experiment with recipes to make these taste great- tune in for that later this week!