All Posts tagged Wellness Essentials

How I eat

I used to be a vegetarian for about 15 years. I avoided red meat, poultry, and fish (because I never really liked it and because of mercury toxicity). Every now and then I’d have  eggs. I ate a lot of pasta, grains, and vegetables. I started out as a vegetarian diet because I was experimenting with different diets for my clients. Being a vegetarian seemed to fit my “Chiropractic lifestyle”.

Then about 3 years ago I began to work out more vigorously with kettlebells and free weights.  I knew I would need to increase my protein intake. One night after being at the movies with Maddy I said “I want a steak for dinner.”  She practically fell out of her seat. I had already been recommending a ‘Paleo’ or Mediterranean  diet for many of my clients because I knew those who ate a high-protein, low-carbohydrate diet were leaner, healthier, and more energetic. I saw it happening day in and day out in my practice.

As I increased my exercise intensity I maintained my protein shake in the mornings (like I always do) but I switched from a soy based protein to a whey based protein (Ultrameal from Metagenics). I actually got leaner and went from a 10 percent body fat to a my most recent test that revealed a 7 percent body fat. 

I eat grass-fed beef, and hormone free chicken, and I still don’t like fish but I recommend fish for those who do! I make sure I take fish oil supplements. I eat organic vegetables, avoid fruit juices unless I dilute it with water, avoid grains, and limit sugar-laden desserts. I love the “paleo” or “primal” diet. Today, it is recognized by many as the healthiest diet in the world. 

I make sure I take my Wellness Essential for Men vitamin packs from Metagenics.

More

Are you on Metformin? Then take B12!

I  recommend 1,000 micrograms of B12 daily, taken in sublingual form (dissolved under the tongue). I find that of the three B12 forms, methylcobalamin is by far the best. 

B12 needs other nutrients in order to be most effective. So I  recommend:

  • Folate – 1.6 mg daily
  • Vitamin B6 – 100 mg daily
  • Magnesium – 400 to 500 mg daily

Your best dietary sources of B12 are primarily meat, fish and eggs (so vegetarians and vegans will definitely want to supplement). Folate and B6 are found in asparagus, lentils, chickpeas, most varieties of beans, and especially spinach and other leafy green vegetables. For magnesium, you want to eat plenty of avocados, nuts, seeds, whole grains, and (again) leafy green veggies.

I recommend the Wellness Essential for Bloood Sugar packet.

More