Tag Archives: supplements

HOLISTIC NUTRITION AND SUPPLEMENT RECOMMENDATIONS

“I have been getting these headaches lately, what can I take?” Or, “I don’t know why, but my stomach has been bothering me lately I need a supplement to fix it.”  These are a couple of examples of the questions I get asked on a daily basis.  Many people are under the assumption that a Holistic Nutritionist can offer a quick fix to their health problem or a band-aid solution to whatever ails them.  Then again, maybe I should feel honored that people believe I can cure them on the spot!  Unfortunately, it’s usually not as easy as that.  You see, while there are a number of supplements and remedies that can offer quick relief of symptoms, typically the issue has been going on for a while and we need to uncover the cause of the problem in order to find a long-term solution .

When you go the Doctor, his or her main job is to get you out of your discomfort or pain and to make sure you don’t have a serious illness.  A Holistic Nutritionist works in a completely different manner.  Of course, we also want to make sure you don’t have a serious illness, but since we are not trained to determine that, (I can’t tell you how many times I’ve been asked to “diagnose” things) it is always best to consult with your Medical Doctor if you are concerned about a persistent symptom.  On the other hand, if you have had the same symptom(s) for years OR you have already received a diagnosis of your condition, that’s where we come in.  For example, your Doctor may tell you that you have gastric reflux or chronic migraine headaches or high cholesterol, and he/she will want to give you prescription medicine to take every time your “issue” comes up, or even daily to prevent the problem in the first place.  Unfortunately, too often those medicines simply block the problem from surfacing and don’t really “fix” anything; many times, they actually make the problem worse in the long run, or cause new health issues to emerge, as in the case of antacids, corticosteroids, blood pressure lowering medication and others.

medicine-side-effects

So why are so many people tempted to go this route?  Usually because (a) it will get them out of their discomfort quickly, which is certainly understandable so I’m not diminishing that fact; and (b) for some reason I’ve never been able to understand, they are terrified of not listening to the Doctor or trying a healthier alternative before resorting to harmful prescription medications.

Unlike some others in my field, I’m not opposed to Doctors or medicine when required.  Obviously, if you have a raging infection and need antibiotics right away, or are in a tremendous amount of pain or you simply don’t feel comfortable with natural medicine, then you should absolutely follow the treatment plan your Doctor provides.  The issue I have is that more often than not, unnecessary medications or repeated antibiotics are prescribed for chronic health issues when a much simpler treatment plan will correct the imbalance with time.  And that’s the important part: the process can take a while, since it took time for your body to get so out of whack in the first place!  It involves changing your lifestyle, your diet, determining which foods you might be sensitive or allergic to, finding the type and level of toxicities in your environment and the food your ingesting as well as dealing with any emotional factors or hormonal problems that may be contributing to your problem.  This, along with the appropriate vitamins and supplements – which often need to be reviewed and updated every month to ensure progression towards better health – generally takes a lot longer than the the quick fix pill your doctor will provide.  Eventually you will feel better, have more energy and not get the symptoms making you feel like crap in the first place, but it certainly won’t be overnight.

All that being said, in acute mild illnesses or discomfort, such as a cold or sore throat, sinusitis, acute digestive upset, stress due to a particular event, etc., herbal, homeopathic redmedies and essential oils can provide fantastic quick relief in most cases without suppressing the bodies natural functions the way OTC medications do, but when those very same colds or sore throats are chronic, the underlying cause has to be dealt with.

I hope this helps clear up your understanding of Holistic Nutrition and Natural medicine.  Contact me HERE  and I will be happy to help you any way I can. happy

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10 SUPPLEMENTS TO HELP BUILD LEAN MUSCLE

Lean muscleSome people can literally look at a free weight and get beautifully sculped and defined muscles.  Others, like myself, can lift a lot heavier weight than we seem on first glance and yet the muscle growth and definition takes a longer time and a lot more hard work.  Mind you, I’m not talking about the muscle-bound women found in bodybuilding magazines, (sorry, but ew), rather the lean and defined muscular look like the girl shown at right.

So, how does one put on lean muscle?  Well, with commitment to the right exercise program  you CAN change the shape of your body but there are also a number of supplements that can help get you there. These supplements can be used to boost energy levels. That being said, if you aren’t eating a clean, healthy diet (no chemicals, additives, preservatives, artificial sweeteners, refined sugars, GMOs, etc), then don’t waste your money ordering a truckload of supplements because all it will do is add further stress to an already exhausted liver.  Once you are committed to these lifestyle changes, then adding some of the following supplements is the next logical step.  While these are not the only beneficial supplements for weight training by any means, they are simply the ones I either personally use and/or have recommended to my clients with good results (in no particular order):

1. BCAAs: Branched Chain Amino Acids are 3 amino acids (isoleucine, leucine and valine) that may help you have increased energy during your workouts.  They are also involved in creating new muscle tissue and can help protect your muscles from the catabolic (muscle breakdown) effect of dieting.

Preferred brand: The powder form from AOR, which has no other ingredients; It tastes a little bitter on it’s own though, so I recommend adding a tsp of TruviaDosage: 1 scoop with water before and/or after your workout.

2. CLA: An omega 6 fatty acid, Conjugated Linoleic Acid is different than other omega-6 fats in that it supports fat loss while promoting muscle growth and strength.

Preferred brand:  Genestra  Dosage: Take 1 cap  3x/day with meals.

3. B-Complex: B-vitamins help your body derive energy from the food you eat and helps get oxygen to muscle tissue.  Certain B vitamins also help the body use the protein you’re eating to help build muscle properly.

Preferred brand: While many professional brands make good quality B-complex formulas, I like Orti B from Genestra  Dosage: 1 capsule/day with a meal, but there are plenty of other protein products that you can get yourself.

4. Magnesium: Without Magnesium the body cannot produce adenosine tri-phosphate (ATP). ATP transports chemical energy within cells for metabolism and is critically important in building lean muscle.  If you have muscle or joint pain or spasms, magnesium may help to relax your muscles and ease the aches. Additionally, magnesium helps to block excess calcium from depositing in your muscles.  I recommend Magnesium Bisglycinate since it’s readily absorbable and easier on the digestive system than other forms.

Preferred Brand: CanPrev.  Dosage: 1 – 2 capsules/day.

5. Matcha Tea: While you can take Green Tea Extract in supplement form, I prefer to drink it in my tea! Green tea extract contains EGCG – epigallocatechen gallate – which helps muscle recovery after intense workouts, and increases metabolic rate and fat burning.  To learn more about matcha tea and how to make the perfect latte to replace your morning coffee, click HERE.

Preferred Brand: DoMatcha  Dosage: 2 cups/day

6. Bovine Colostrum:  Yep, that’s exactly what it sounds like but it’s not as weird as you might think! Colostrum is the initial type of breast milk mothers produce during pregnancy and for several days after giving birth.  It has high levels of protein, fat-soluble vitamins, minerals and antibodies called immunoglobulins. (The molecular structure of colostrum from cows is identical to human colostrum).  Several studies suggest that colostrum supplements may improve exercise performance and increase lean body mass, especially during periods of high-intensity training and recovery from high-intensity training.

Preferred brand: SurThrival, which is not de-fatted like other brands, is verified 6 Hour Colostrum, tested to be free from herbicides, antibiotics and hormones, and taken only after baby calves have had their share.  You can purchase SurThrival Colostrum HEREDosage: 3 capsules, 2x/day on an empty stomach.

7. Vitamin C:  Vitamin C fights free radicals created by weight training, reduces cortisol production (cortisol breaks down muscle tissue and tends to promote extra abdominal fat storage), and helps decrease muscle soreness.

Preferred brand: AOR – Vitamin C with Bioflavanoids  Dosage: 1 capsule/day with a meal.

8. L- Glutamine: An amino acid, L-glutamine has many benefits including improved muscular recovery, lower levels of muscular pain, and reduced risk of muscle breakdown.  Additionally, it’s very beneficial for intestinal health, so you will be able to utilize all the nutrients you eat in your diet, which in turn helps build lean muscle.

Preferred brand: AOR  Dosage: 1 capsule, 2x/day.

9. Coconut Oil:  Coconut oil improves endurance and athletic performance, promotes fat burning, and maintains muscle mass.  What this means is that it is one of the best ways to get lean AND ripped.  Many people are afraid of the fat content in coconut oil but I assure you it’s very different than other types of fat.  Learn more about the benefits of coconut oil HERE.

Preferred brand:  Spectrum Naturals – Coconut Oil Unrefined  Dosage:  1 teaspoon, 1 – 3 times per day, preferably before and after your workout.

10. Whey protein: Due to its complete protein content, Whey protein, derived from cow’s milk, helps increase muscle mass while decreasing body fat.  It also helps enhance exercise performance and protect against free radicals.  While there are many brands and types of whey protein, one thing is certain: steer clear of brands made with artificial sweeteners such as aspartame and Aculfame K.  There is also some debate as to whether it is better to use Whey protein in concentrate or isolate form – each have pros and cons.  For example, whey concentrates contain high amounts of lactose, which many people are sensitive to, however they contain more health promoting compounds.  Isolates, on the other hand, are more rapidly absorbed and contain higher amounts of protein.

Preferred brand:  (Kosher-certified)  Integrated Supplements; For those who do not require Kosher certification, I prefer the comprehensive combination of healthy ingredients in Shakeology (they have 2 vegan options as well which contain plant-based proteins instead of whey if you are sensitive/allergic to whey protein and want to help build lean muscle).  Dosage: 1 serving per day.

[Note: unless indicated otherwise with a website or Amazon affiliate link, items discussed above are available for purchase in our Online Dispensary.  If you sign up for our monthly newsletters, you will receive 15% off all available supplements.]

Have you tried any of the above items? I’d love to hear your feedback on the supplements that worked for you and the ones you felt were a waste of time or money.

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BEAUTIFULLY HEALTHY EVENT MARCH 2014

Attention Ladies:  come join us on March 23, 2014 for this fabulous, FREE event! RSVP to reserve your spot and book your free consultations – spaces are limited.  Please spread the word and share with friends.  We look forward to seeing you all there!

Beautifully Healthy Event

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If you have specific beauty consult questions regarding this event, please contact Rina; for health & fitness info contact us.

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CHOOSING THE RIGHT SUPPLEMENTS

weight, Rebecca Lazar - CHOOSING THE RIGHT SUPPLEMENTSHave you ever walked into a natural health store and looked at shelves and shelves of supplements and had no clue what you were supposed to be looking for?   You have a feeling you should be taking something to make you “healthier” but you have no idea where to begin?

Well, you’re not alone.  So many people get overwhelmed by the amount of supplements on the market claiming all types of health benefits.  The important thing is to understand the following key elements when choosing the right supplement(s) for you:

  1. Research before you buy – don’t just grab the first thing off the shelf because you have migraines and the formula says “migraine-ease” or something of that nature.  Look at the ingredients; research them; make sure there is enough of each particular ingredient to help your condition and that it won’t interfere with other medications or supplements you are taking.  Find out about the brand – has the company been around a while and does it have a good reputation?  Are the tablets so large that they may not break down and be absorbed properly by your body?  Do the pills contain many “filler” ingredients or additives?  It is so important to make sure that you are putting quality products into your system that really do work.
  2. Supplements are not a substitute for a healthy diet.  Don’t believe that if you eat unhealthy, you can simply take lots of vitamins instead.  Many people take tons of supplements simply because their diets are not up to par and they believe that the vitamins will “cancel out” those adverse effects.  Unfortunately, it doesn’t work that way, so make sure your diet is a good one before adding numerous supplements to your regimen.
  3. Something that is healthy and beneficial for someone else may be harmful to you.  A good example of this is phytoestrogens.  While helpful for women with menopausal symptoms, phytoestrogens can be detrimental to women with estrogen-related problems, such as fibroids or some types of breast cancer.

So what should you start with?

Of course it’s always best to consult with a Holistic Nutritionist or other natural health practitioner trained to provide you with personalized supplement recommendations, because each person’s requirements can differ greatly depending on age and specific health issues.  However, the following are 5 supplements that almost anyone can derive benefit from and these can be taken on a continual basis, either individually or as a complete program:

  1. Vitamin C – There are numerous benefits to this important anti-oxidant.  The amount I usually recommend is 1000 mg/day.  If you have a sensitive stomach, take ascorbic acid, which is the most gentle.
  2. Green formulas – The equivalent of a serving of vegetables, these formulas are alkalanizing to the body, help to control sugar cravings, contain numerous vitamins and minerals and are detoxifying as well.   Many come in capsule form as well, if you can’t tolerate the taste of the powder mixed with water.  1 tablespoon per day is enough to reap the benefits of this important supplement.
  3. Probiotics – Due to the abundance of anti-biotics that many people take on a yearly basis, there is simply not enough of these “good” bacteria left in the digestive tract.  With this supplement in particular it is extremely important to look for a reputable brand, because of the instability of this product.  In other words, it may say on the bottle that it contains 5 billion active bacteria when in fact in can contain less than half, or in some cases, none at all.
  4. Omega 3 Fatty Acids – these “good” fats are important for everyone and are found in fish oils (make sure they are mercury-free), flax and borage oils.  Some oils are tolerated better than others, so you may have to experiment to see which is right for you.
  5. Fiber supplement – the average person simply does not get enough fiber in their diet.  Unfortunately, many people either overload on wheat fiber or turn to supplements containing psyllium as a solution to this problem, both of which can backfire by causing bloating and constipation, as well as stomach pains.  A better choice is flax fiber (ground flax seeds), or inulin fiber, both of which are gentle and non-constipating.

One last note: Remember to take your supplements every day; if they sit on a shelf they can’t really help you! happy

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ORTHODOX JUDIASM & KOSHER-CERTIFIED SUPPLEMENTS

If you aren’t Jewish, you don’t have to bother reading this. In this topic of kosher supplements, consider yourself lucky that you can consume whatever you want. Cow adrenal glands? Sure, why not. Shark cartilage? Excellent. Basically you can move on the next (or previous) post. wave

If you are an orthodox Jew like I am, however, the source of the supplements you take is one of the most questioned and mis-understood topic that I deal with. This topic is especially important in cities such as here in Toronto, where it is difficult to find a large variety of quality kosher-certified supplements. Hopefully, this will address some of those issues and help you understand a bit better. Let me start off by saying, I’m not a Rabbi (obviously), so I do not have the authority to make decisions on whether or not the supplement you are taking is “ok”. That being said, when I first started in the field of Holistic Nutrition, I spoke with a very nice, patient and prominent Rabbi and posek in NYC, Rabbi Leibel Katz, who took the time to explain to me the following guidelines.

(1) The weight, Rebecca Lazar - ORTHODOX JUDIASM & KOSHER-CERTIFIED SUPPLEMENTSmajority of supplements are considered medicine (even vitamins, minerals and the like) and are therefore treated as such with regards to kosher laws. Therefore, any supplement in capsule, caplet or liquid form that is labelled as 100% vegetarian or vegan (such as the product shown left) is fine for anyone to take and it does not need a hechsher. A supplement that contains Vitamin D3, however, cannot be labelled as vegetarian since it is made from sheeps wool, however, it is fine to take.

(2) A supplement that is vegetarian but encapsulated in a non-kosher capsule (usually gelatin) may or may not be a problem. Most poskim agree that a hard gelatin capsule is not a problem, but a softgel cap can be a problem. This is due to the way it is processed.

(3) Fish oil sourced from kosher fish (such as sardines, salmon, etc.) is usually not a problem, but care must be taken to ensure that all the ingredients are not from traif sources. This can sometimes be difficult so unless you know a particular company’s ingredients and practices, it is best to consult a rabbi.

(4) A supplement that is completely non-kosher and has traif ingredients should not be taken in liquid, chewable or caplet form, but MAY be allowed in capsule form if (a) there’s no vegetarian or kosher equivalent and (b) the person is ill and requires the supplement to feel better. (In some cases it can be taken to prevent illness as well if this is determined to be necessary by a health care practitioner). In all these instances, a Rabbi must be consulted.

(5) If the purpose of the supplement you are taking is to get stronger or enhance sports performance (ie. creatine, whey protein) then it is NOT considered medicine and must be kosher-certified.

Obviously, if you can get kosher certified supplements that’s the best way to go. But remember, not all supplements are created equal…..the kosher brand I would recommend? Definitely Maxi Health or NutriSupreme above the other products out there. Of course, whatever supplement(s) you take, may it lead you to the best of health!

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