5 Must Have Daily Supplements

If I only had a dollar for every time someone said to me "I take (fill in the blank with some herb, pill or tincture promised to do miraculous things)" and when I ask why, the response I get is "because Dr Oz said... (fill in the cure-all claim here; from dramatic weight loss, to guaranteed sleep to the energy of ten lemur's to looking so youthful you are mistaken for your teenage daughter!) OK, maybe I am exaggerating a bit, but seriously if you took all the "recommendations" from that show and applied them to your supplement cabinet, 

1) You would probably overdose on something or have a bad interaction between ingredients 
2) You would need a pantry the size of the Trump Towers to store it all 

3) You would need the conference spending budget of our IRS in 2010 to afford it all! 

Bad political jokes aside, let's be sensible for once shall we? Let me throw one disclaimer out there before I proceed. I do in fact think Dr Oz does the general public a HUGE service by providing eye opening education and calling a spade a spade when people are not living healthy. However, the show has producers, massive overhead, Big Network honchos to answer to, and millions and millions of dollars to be made by relying on advertisers and online product sales. Can't fault them for making a buck, but what I do want people to start doing is their OWN RESEARCH! Don't just take people's word for it. The latest craze is just that... a flash in the pan until some manufacturer wants to corner the market on the next gimmick. Craze is one letter away from craz-Y... so when someone, even a doctor says jump, don't say how high...ask WHY? 

That goes for me to! I give advice, but that should never be a substitute for you doing your own due diligence. All this factored in, what are some of the key supplements that aren't a fad and have true science and legitimate backing to them? Well, I am so glad you asked, or at least continue to read so you care at least that much. If I had my druthers, I would have almost everyone adding the following items into their daily health regimen. This would be the basics to any good health foundation. From here you would then seek out more specific supplementation to meet your own bio-individual demands. 

1) Prebiotics AND Probiotics - gut health is imperative to nutrient absorption and your immune system. If your gut is not healthy, it is impossible for you to continue to be in good health. Some things that damage your gut are: medications (especially antibiotics), alcohol, acid foods beverages, stress, illness, parasites, not enough prebiotics for the good bacteria (probiotics) to munch on and thrive. 

2) Full Spectrum Digestive Enzyme with each cooked meal or non-raw, non-living food - What the heck are enzymes? Enzymes are protein chemicals, which carry a vital energy factor needed for every chemical action, and reaction that occurs in our body. There are approximately 1300 different enzymes found in the human cell. These enzymes can combine with coenzymes to form nearly 100,000 various chemicals that enable us to see, hear, feel, move, digest food, and think. Every organ, every tissue, and all the 100 trillion cells in our body depend upon the reactions of metabolic enzymes and their energy factor. Nutrition cannot be explained without describing the part that enzymes play! Enzymes are especially important for people with food intolerance's,   stomach discomfort, acid reflux, those who eat a lot of cooked or processed food, those who want to stay health and slow aging and more! Learn more here (because there is way more to the wonderful world of enzymes than I can cram into a blog). I am still amazed that enzymes get very little attention 

3) Greens powder or liquid - whether is is wheatgrass shots or greens powder, phytonutrients, minerals, vitamins and enzymes that are readily available for your to thrive on can dramatically boost your overall health. From disease prevention and fighting illness to increasing blood iron, healing wounds, clearing skin, cleanses the blood and detoxes liver, can stop bone loss and the list goes on! 

4) Protein Source - I think we can admit it is pretty easy to get our daily fill of yummy, energy boosting carbs in, but it seems many of us lack quality protein necessary for muscle growth and retention, hormone balance, hair, nails, body repair, etc. And protein sources like Whey Isolates have been shown to boost immunity, support a growing baby if you are pregnant, keep blood glucose steady, help prevent bone loss in seniors ...am I making a convincing enough case for you to incorporate more protein into your daily diet? Try starting your day with about 20-25 g of protein. Then each meal, women should aim for another 20 or so grams of protein and men about 30-35 g. If you are athletic or pregnant, you may want to add get closer to 1 g of protein per pound of your ideal healthy body weight. 

(Easy and delicious Smoothie Recipes - now there is no excuse to skip breakfast!)

Note: If you are vegan, try mixing up your plant based proteins since a plant protein is an incomplete protein, meaning just one source like hemp or pea doesn't have all the amino acids necessary for the building blocks of good health. 

5) Omega-3's & DHA - are anti inflammatory, help with brain, heart and eye health, decrease blood pressure, very important for the brain of a growing fetus, helps decrease depression, decrease severity of autoimmune disease  and click here for 61 more ways omega's help your health 

Now I know you are going to say, "but Briana, you have links to items to purchase in here so aren't you just trying to sell product too?" Nope...not really. I carry these items BECAUSE I personally take them, have my family and friends take them and recommend my nutrition clients take them. It is because I have done the research and found the highest quality products or reached out to manufacturers to create the products I saw the market was lacking so that myself, my family and my clients could have access to those things as well at reasonable prices. I don't care where you buy your products as long as you know you can trust the supplier/manufacturer and source of ingredients, so more power to you! I provide links here for your further education and for you to see what we offer then compare ours to others you might have access to or already have in your possession. I care that you take sensible measures to improve your health, not that you always buy from me. 

I know that if you get to know us at Simply B you will know we are about doing better each day, educating our 3 C's - clients, community and customers. KNOWLEDGE is POWER and ACCESS leads to  ACTION. Fair enough? We sure think so! 

Hurricane Prep for Momma's-to-be

My wonderful midwife Sizzly Auer at Childbirth Options sent this out to her clients and I thought, especially for us Floridians, that we have some basic Hurricane prep guidelines in place. Your safety and well-being is TOP priority now that you are more than just one person walking around.

Hurricane Tips: Pregnant Women

Hurricane season can be a very stressful time for all Floridians, but especially for pregnant woman. To help reduce your stress, and aid in the preparation for a hurricane, a list of helpful suggestions has been provided. The more prepared you are the more comfortable and safe you will be.

Before the Hurricane

The following suggestions will serve as guidelines to help you prepare for a hurricane or other disaster:

Medications:

- Prepare a current list of all prescriptions and prenatal vitamins you are taking. Put this list in sealable plastic bag then in a secure place among the belongings you plan to take with you if you leave your home.

- Bring at least a two week supply of all medications with you if you choose to relocate or go to a shelter during a storm.

- When possible, always bring medications in their original prescription bottle. In an emergency, an emergency decree allowing pharmacies to refill medications may be made, but you must have the original bottle.

- Place your medications in a sealable plastic bag to keep them dry and protect the information on the label in case you need to obtain refills.

- Make sure you have an additional supply of equipment needed to administer medications. For example, if you are diabetic bring your insulin, testing equipment, and supplies; while those with asthma may need a nebulizer.

Call your Physician

- Communicate with your health care provider’s office to let them know where you will be; if you plan to leave town bring a copy of your medical records including prenatal record, immunizations, and current medications with you.

- Make sure that your health care provider has a current telephone number of where you will be staying.

- If you had or are having complications in your pregnancy, check with your health care provider to discuss whether it is safe for you to leave prior to the storm or if it would be better for you to go to a hospital or general shelter during the storm.

-

If you have a chronic medical condition or pregnancy related complication and decide to leave town, it will be extremely important to bring your current medications, your recently updated medical record information, and the name and telephone number of your health care provider to assure proper treatment should you need it.

- If you choose to go to a hospital shelter you will need to bring a few personal items, but remember space is usually limited.

Check in advance to see who may come with you to the hospital shelter and which supplies you will need to bring. Call the hospital in advance to make sure they have room and that this is where your doctor wants you to go.

-

Healthy Start Women– If you are part of Healthy Start, or have another case manager, let your care coordinator know where you are going. If you decide to leave town, provide a telephone number where you will be staying. If you are planning to go to a hospital or shelter, then let the care coordinator know where you will plan to go. Remember to bring your prenatal vitamins, medications, and any medical supplies or equipment.

If you go to a hospital shelter or general shelter during the storm:

Do Not go to the hospital shelter or general shelter until you know that they are accepting people. Call the hospital or general shelter in advance to verify that you can take shelter there; if you go, please follow the directions for that shelter.

Ask the hospital or general shelter if you should bring food and water. They may recommend that you bring bottled water, non-perishable snacks, and/or money to buy food.

 

Bring all medications that you are taking as well as your prenatal vitamins. If possible, they should be in the original bottle.

Bring the following items unless the hospital or shelter facility gives you other directions: Blanket, pillow, sleeping bag, and any toiletries, flashlight, batteries, something to help pass the time, any additional items the hospital or shelter recommend that you to bring.

(Note all writing in PINK is written by not Child Birth Options)
Briana's Food Tips:
You should pack a "bug-out bag" that you can grab and take with you to sustain you and baby-to-be if you are without power, ability to cook, running water etc. Don't rely on other people to be prepared for you or even worse... thinking nothing can happen! 

Items to consider packing in a 72- Hour Get-Out Emergency Bag:
1. Non-perishable food items like:

•    KIND bars, Mojo bars, Nature Valley granola bars, LARA Bars
•   Canned chicken (with can opener or  buy tear packets)
•   Nuts, seeds and dried fruit - try making your own trial mix in resealable bags
•   All-natural whey, egg white or vegan protein powders (baby needs PROTEIN!) that you can mix with water try Simply B Natural Whey
•   Low-sugar, high protein and fiber cereals like Kashi Go Lean
•  Jarred baby food for kids you currently have (and you can eat it too!)
•  90 second Uncle Bens rice (worse case you can eat it out of bag cold)
•  Prenatal vitamins (I also like Emergen-C Packets to add to water)
• plastic cups of sealed fruit - ex: Dole or Motts fruit cocktail, peaches etc.
• Soups with pull-top tabs

Other Items to Pack in your 72- Hour Emergency Bag:
Water proof matches, lighters in plastic bags to protect
Several liters of plastic bottles
Flashlight
4 extra full sets of new batteries 
Tupperwear bowls that seal tight 
Zip lock bags
Utensils
Extra cell phone battery and car or home charger (in case you get to power)
Roll papertowls (with rubber band around it)
Toilet paper rolls (Pull cardboard sleeve out to flatten to take up less space)
Baby wipes
Basic First-Aid items - antiseptic spray/cream, band aids, gauze wrap, athletic tape, ace bandage
Dental Floss, toothbrush, toothpaste
Latex gloves
2 Pillows (one for head other for side lying in between your knees) and blanket (wrap in new trash bag to protect)
Rain coat, pants and shoes
Several changes of underwear and clothing (to layer)
Socks and sneakers
Hair brush/ ponytail holders
Hat
Swiss Army knife
Contacts, case adn soultion if you wear contacts / glasses & glasses case

Not all storms will cause you to leave home. If you are able to stay at home. or end up stranded at home.. be sure to stock LOTS of water, food, tolietries, flashlights. As a rule of thumb have a minimum of 3 days worth of everything you need to live on and be confortable as possible.

Tip: Fill your clean bath tub up with water when a storm is brewing (so you have mroe drinking and cooking water options). Also fill a couple buckets with water so you will be able to flush your toilets.
Tip: Never let yoru car gas tank go below the half point line. Keep full!
Tip: Keep cellphones and ipads fully charged

After the Hurricane

Once the hurricane has past, there will be a period of cleanup and recovery. This is the time when you must be very careful not to become dehydrated and/or over-tired. Dehydration can be a contributing factor to premature labor. To prevent dehydration and exhaustion follow these suggestions:

• Drink plenty of water or beverages that do not contain alcohol or caffeine.

• Take a cool shower or sponge bath and try to stay in the shade or an air conditioned area if possible. If you have to be outside in the heat, bring water and an umbrella to provide shade.

• Do not lift heavy objects.

• Be sure you do not over tire yourself, take frequent rests.

• Try to eat a healthy diet as soon as possible.

• Keep all doctor appointments.

If you are concerned about the condition of your baby or yourself contact your health care provider or emergency room immediately.

Information above  written in black is used with permission by:

www.childbirthoptions.net

Childbirth Options LLC

5854 Argerian Drive St 103

Wesley Chapel, FL 33545

For more information

Family Health Line 1-800-451-2229

National Flood Insurance Program 1-800-427-4661

State of Florida

www.myflorida.com

Florida Department of Health: County Health Departments

www.doh.state.fl.us/chdsitelist.htm

Florida Division of Emergency Managemen

www.floridadisaster.org

U.S. Department of Homeland Security

www.whitehouse.gov/homeland

 

Centers for Disease Control and Prevention (CDC)

www.cdc.gov

 

USDA Food Safety and Consumer Information

www.fsis.usda.gov/Food_Safety_Education/

 

March of Dimes

www.marchofdimes.com

Sneaking in Veggies!

If there is one simple thing I wish all people would start doing to make an immediate impact on their health and waistline would be to incorporate vegetables into almost every meal or snack. Here are 10 very simple ways to fit a variety of veggies in...and make then delicious!

Moms-to-be, respect how you are feeling today and see what recipes may sit well with your beautiful baby belly. Chew slow and eat sitting up with good posture to minimize bloating or digestive issues with each meal. Steam raw veggies if you have trouble with bloating after something like broccoli. The more veggies you can get in  each day while pregnant the less room and cravings you will have for junky foods that would not serve us well!

1. Handful of raw spinach blended into a smoothie –you will never taste it so ignore the green tint and devour a delicious shake like this one: 1 scoop simply B Natural chocolate Whey protein, 1 handful raw spinach, ¾ cup almond or flax milk, 1/5 frozen banana and 1 TBSP natural almond or peanut butter. This is the easiest thing I have my clients start doing right away – they love it!

2. Cauliflower mash? Skip the potatoes and opt to low carb high nutrient cauliflower. 3 cups frozen or fresh cauliflower – steam or nuke until soft, add 2 tsp. oil or canola oil butter, grated Parmesan to taste and mash with a potato masher. Delicious the next day too!

3. Muscle up that Sammy! Add spinach, cucumber slices and shredded carrots to your typical sandwich

4. Replace Pasta -Pass on the pasta but don’t miss the texture with spaghetti squash – cut spaghetti squash lengthwise in half. Scape out sides like you would in a pumpkin. Place a moist paper towel over the one half and nuke until soft on the inside. Take a fork and rake out the “meat” into noodles for your dish. Add some low sugar tomato sauce and chopped broccoli or mushrooms to your sauce. (Try also cutting zucchini into 1/8 thick lengthwise slices and sauteing in ½ cup broth or seasoned water – add to a pasta dish for volume and cut back on the carbs!)


5. Drink your veggies! Whether you own a juicer or a blender, drinking your veggies can be simple and delicious. Start with a green veggie base then add fruits, avocado, almond or flax milk, whatever your heart desires to make it a sweet and healthy drink. (see recipes below). Limited on time? Grab a low-sodium tomato juice or V-8.

Green Guru

                    1/4 avocado
                    2 handfuls spinach or romaine leaves
                    1/2 cucumber

1/2 cup coconut water - no sugar added (or filtered water)

1/2 banana or 1 pear

optional 1 packet stevia

Blend all until smooth.

Apple Sprout Smoothie

1 green apple

1 bunch romaine or kale

1 cucumber

1/2 tbsp coconut oil

1 cup broccoli sprouts or sunflower sprouts

purified water or coconut water

Blue-Green Smoothie

1 cup frozen blueberries
1 handful spinach

1/4 frozen banana
1 celery stalk

1/2 cup frozen raspberries

1/2 peeled and seeded lemon

1 dash cayenne pepper powder (optional)

water

1 packet stevia or 1 tsp. agave nectar

(Get more great veggie recipes with the Simply B Transformed Super Starter Kit!)

6. Pizza galore! Don’t just indulge in a plain cheese pizza, make it worthy of your consumption by adding spinach, mushrooms, fresh tomatoes, green peppers, onion, broccoli and cauliflower. Pile it high and you will fill up on fiber before you over do the extra calories and fat.

7. Substitute raw vegetables for crackers, pita, tortillas, and other breads. Like hummus and other dips? Ditch the “fillers” as I call them (the crackers and breads) and opt for nutrient packed raw veggies –the crunch is oh so satisfying and takes longer to chew. So slow down and enjoy.

8. Feeling like Soup tonight?Crack open a low-sodium natural can of soup, but add bulk by throwing in some frozen veggies when you are cooking it.

9. Keep prepared salads on hand.If you have to wash, slice, dice and chop each time you want a salad you might be less incline to partake. Instead make a big batch and seal in individual serving air tight containers without dressing. When you go to grab a snack or make a meal… start with one of those salads first. Or throw on some deli meat, tofu, hard boiled eggs, nuts etc for protein.

10. Grill out! Grill a bunch of veggies at the beginning of the week and store in air tight containers in the fridge. Add to other entrees or a scoop or tomato or tzatziki sauce as a side dish. mmm....delicious!

Get more recipes and a comprehensive eating plan! www.BrianaMichel.com