Was Mom Right?

When it comes to skipping breakfast, was mom right? The answer to this question is different than you might think and more complicated than it appears. If you asked me a year ago, I would have, without a doubt, said "yes, breakfast is the most important meal of the day!" In fact, I am replacing an old post entitled "Mom was Right" about the importance of eating breakfast with this post. Let me start to explain the answer to this question and the reason I am abandoning years of conventional wisdom in favor of new scientific findings.

It was once believed (and still is by many in the fitness and health industry) that breakfast "revved up your metabolism" and got it started for the day. It was also thought that skipping breakfast would send your body into "starvation mode." This has now been proven by several scientific studies to be false. Yep, you read that right. FALSE. Real "Starvation mode" does not begin until several days without food, not after missing a few meals. In fact, regular fasting is not only healthy in terms of giving your digestive system a break, but it also helps to improve blood glucose levels, and actually increases certain fat burning hormones! Here's a link to a fascinating article regarding the myths of skipping breakfast and "starvation mode." Here are several other links if you need a little further convincing:

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=35501

http://fitnessblackbook.com/main/starvation-mode-why-you-probably-never-need-to-worry-about-it/

http://eatstopeat.us/rusty-moore-debunks-the-starvation-mode-myth/


So is there any truth to the importance of breakfast? Here's my opinion. The important part of having breakfast was not so much in the TIMING of the meal, but the routine. It is important to eat at set times every day. If you are used to eating breakfast, and skip it, you will be hungry when it's time to eat, your blood sugar will drop and then you will be more likely to overeat when you finally get the chance to eat. There is a simple way to overcome this. Reset your body's internal eating clock. Choose a time to have your first meal and stick with that as much as possible. Again, this is not a hard and fast rule. It just helps.

For example, if you regularly don't have time to eat breakfast, or don't have an appetite in the morning, don't force yourself to eat! Have a set time to eat your first meal later in the day. Have your first meal everyday at 10am for example. I have always thought it was ridiculous to eat when you're not hungry, but didn't want to mess up my metabolism. Well, now that worry is gone. Listen to your body...unless it is telling you to eat 3 cheeseburgers, fries and a chocolate shake all in one sitting. In that case, please do not listen to your body. ;)

What about children and breakfast? Studies have shown routine is also important for children, especially when it comes to performance at school, as this report shows. My recommendation is that children should also have a proper eating routine, and breakfast is a wonderful tradition. Because of the strict structure of school, most kids need to eat in order to make it to lunchtime without getting too hungry. If they aren't big breakfast eaters, give them a light meal or maybe send a small snack like raw almonds or sliced apples with them to carry in their bags. There are some good recipes for healthy homemade breakfast bars you can make too.

Here is the take-away. If you're not a breakfast eater, don't force it. As a rule, unless you are underweight, don't eat when you're not hungry. Establish an eating routine. It doesn't have to be rigid, but the more you stick to a routine, the more stable your blood glucose levels will be and the less you will think about mealtimes because they will be habitual and not spontaneous. We all make better decisions when we think things through in advance, form habits that work for us, not against us, and we are not called upon to make eating choices when we are already hungry.

Water

I am pretty sure you already know that you should be drinking more water. But, I am also willing to bet that you still aren't drinking enough.

Let's brush up on why water is so important:

1) The body is composed of 60-70% water

2) The brain is composed of 80% water

3) Even slight dehydration causes the brain to be foggy

4) Water cleanses and detoxes the body

5) You can live for weeks without food, but only a couple of days without water

6) Adequate water intake aids in fat loss

I remember reading in Tosca Reno's "Eat Clean Diet" book that even a 1% decrease in hydration compromises the brains ability to think clearly. That fascinated me. Any time I am having difficulty concentrating, I will grab a cold glass of water and see if that helps. So, not only does water affect the function of the body but the mind.

What kind of water should you be drinking?

Back in the late 90's when bottled water started to get popular, I remember thinking to myself, now that's a stupid idea. Who would pay for water, when water is free? Well, that was back then.

Tap water contains trace contaminates. In some areas it is more of a problem than others. Installing a simple water filtration system in your home is a wise, cheap way to insure that the water you drink is pure.

Another option is buying distilled water. Distilled water removes toxins from the body. There are some experts who think drinking distilled water long-term can be harmful. I have read studies that support both sides of this claim. Buying and carting around jugs of distilled water long-term is enough to detour me. I do, however, buy it occasionally to help reduce the accumulation of calcium in my urine since I have a tendency to form kidney stones. (Not fun!)

I have also recently learned about costly water machines that alter the ph of the water to be more or less alkaline. The theory being, that less acidic your body is, the less disease, aging, fatigue and inflammation (to name a few) your body will have. I can see how this ph altered water could be especially beneficial to those with compromised immune systems or people who have diets consisting of mainly acid forming foods. In general, however, I do not know many people who have the kind of money it takes to purchase one of these machines or that the cost is even worth the reported benefits, so I wouldn't advocate going out and spending the money unless you are independently wealthy. :)

A really cheap way you can naturally alter the ph of your water to be more alkaline, without buying an expensive machine, is by adding the juice of a fresh lemon to your water. Those who suffer from kidney stones should be doing this already. There are also alkaline drops you can buy at any health food stores if it is something you are interested in pursuing.

Now, on to the amount of water you should be drinking. A good recommendation to follow is this, make sure that you have at least one clear urination a day. The amount of healthy urine output is 1.5 liters daily. I don't know about you, but I don't go around measuring my urine output. Checking the color is sufficient for me. :) Also, remember to drink extra water before and after exercise and in hot conditions.

So to sum up:

1) Drinking PLENTY of water helps your brain to concentrate and helps rid the body of toxins and FAT

2) Avoid tap water if resources allow; invest in a water filtration system in your home

3) Drink lemon water daily

4) Monitor your urine output--look for one clear urination a day

The Basics

Let's start with the basics. Either you know what to do and aren't doing it, have forgotten them, or never learned the basics to start with. Regardless, if you are not doing the basics already, that's where we must start. You must have a firm foundation before getting into some of the more technical aspects of nutrition and supplementation. If you are struggling with poor health, depression, obesity, or unexplained fatigue, before spending money on the next miracle drug or fad diet, START HERE. In later posts I will delve into great detail about each basic principle, but for our purposes, I will just briefly explain and list them.

1) Drink water. Lots of it. You might think you are drinking enough, but chances are, you are not. So drink more. I will do another post on the type of water you should be drinking, but for now, just start carrying a water bottle with you wherever you go. For the most part, the only thing you should drink is water. Water is the beverage God created to heal, cleanse, and restore your body, so don't settle for man's substitutions.

2) Establish a routine. Eat at the same times each day and your body's hunger hormones will begin to regulate themselves and you'll experience less fluctuations in your blood sugar levels.

3) Don't forget your fruits & vegetables. Include your servings of fruit in your morning meals, and your veggies in your meals later in the day. Green vegetables in particular are considered "free foods" that you can eat almost limitless amounts of, which is great when you are on a calorie restricted diet.

4) Balance your meals. Each meal should contain healthy whole grains, vegetables or fruits, healthy fats and a source of lean protein. Protein rebuilds and repairs muscles and tissues and keeps you feeling full from one meal to the next. Fat helps to regulate hormones and also keeps you feeling full. It is also important to have fiber with your meals, but if you are eating whole grains, fruit and vegetables, this will happen automatically.

5) If it comes in a package, or drive-thru, think twice. White refined flour, white bread, white sugar, white salt, hydrogenated oils, palm oils, and some saturated fats are unhealthy for your body when eaten in excess. In the food industry, sugar, fat and salt are called the Trifecta; having the perfect concoction of the three creates a highly addictive, pleasurable substance. They are hunger drivers, meaning they stimulate the appetite. They activate the pleasure/reward center in your brain, creating addictive tendencies toward that food. An easy way to avoid them is to avoid the drive-thru and avoid buying pre-made, packaged, or overly processed foods at the grocery store. Not sure if something is too processed? Read the ingredient label, if there are more than 5 ingredients, or any ingredients that you can't pronounce, or if sugar, fat or salt is listed in the first 3 ingredients, don't buy it. Crowd out the junk food with healthy, one ingredient list foods. There are so many whole, healthy foods to choose from, you don't need to deprive yourself of food, just upgrade your choices and fill your pantry and fridge with better options.

6) Choose healthy fats. Increase your intake of healthy fats found in olive oil, fish, nuts, coconut oil, real butter, etc. Replace vegetable oil with coconut oil for cooking and fatty dressings with olive oil. Take a daily Omega-3 supplement. Get rid of fried foods and trans fats. Healthy fats help to manage weight, lower cholesterol and blood pressure and have many other health benefits as well.

7) Take a multi-vitamin. Consider the vitamin your insurance against any deficiencies in your diet.

8) Eliminate harmful substances. Artificial sweeteners, drugs (illegal and prescription), addictive substances should all be taken with care and concern or avoided entirely (as is the case with illegal drugs, obviously.)

9) Eat for fat loss AND health. This is the number one most important rule. At the end of the day, the only thing that matters when you are talking about fat loss is eating the appropriate amount of food for your goals. Starvation isn't going to do it, neither is over-eating health foods. The rather harsh truth of it is that you CAN lose weight eating only junk food if you are eating a calorie deficit. Don't believe me? A professor in nutrition did it, see the results here. I also did a similar test myself, losing a total of 12 pounds of fat and winning an online transformation contest.

But having said that, I care about more than just the number on the scale, and so should you. I care about how you feel, your immune system, your strength, your health, your happiness and well-being. So, I recommend a two-tiered approach to fat loss. First, create a calorie deficit. Eat the right amount of food. Don't know how much to eat? Meet with me and I'll tell you. Second, eat for health. Choose the foods I mentioned above. Then you'll be well on your way to achieving your fat loss AND health goals.

Fruits & Veggies

Eating plenty of fruits and vegetables is part of the basic principles to healing and nourishing your body. But do you know why? They contain vitamins, minerals, antioxidants, phytochemicals, fiber--all things vital to your health. Here is a great article on fruits and vegetables that explains which types are the best and their benefits. Read the whole thing; it's worth it.

The Color of Health

Health has a color and it's not the shade of your complexion or the rainbow of pharmaceuticals. It's the color of the fruits and vegetables on your plate. The deeper the color, the healthier it is. The intense bluish purple of blueberries, the rich green of kale, the earthy crimson of beets and the fiery orange of, well, oranges are all indicators of high levels of phytochemicals that are vital to good health. While color isn't the only indicator of phytochemicals, it certainly is a simple guide.

Plants create phytochemicals to protect themselves from the damage caused by their own photosynthesis, from pests and from UV radiation. This damage is similar to that done to our own bodies by free radicals — a by-product generated through the essential interaction of oxygen with our cells. Because this damage is oxidative — caused by reactions with oxygen — the phytochemicals in plants that protect us from free radicals are called antioxidants.

Antioxidants are like a miniature anti-missile defense system, intercepting and harmlessly reacting with free radicals before they can do us harm. Plants have developed thousands of kinds of antioxidants to protect themselves from specific threats to their own health and so there is no single antioxidant that will protect us from the many types of free radicals that are generated throughout the body. That's why it's important to eat a wide variety of fruit and vegetables and — because their efficacy is short-lived — to eat them often. In fact, eating several different kinds of vegetables or fruits at the same time, such as in a salad, creates a synergy that enhances the antioxidant benefit.

For decades, the emphasis was on an adequate diet — the minimal amount of protein, minerals, vitamins, calories and fats needed to get you through the days of your life. Meat, with its high levels of protein and energy, took pride of place on the table and vegetables and fruits were relegated to supporting roles.

Today we know that what we eat influences our health over time and so science is interested in what is the best diet for maintaining health through all the stages of life. It turns out that antioxidants in ordinary vegetables and fruit, which were not considered essential for an adequate diet, are an important part of an optimal diet. Their effect on our long-term health is cumulative, helping to protects us from the ravages of time and our own metabolism.

What kinds of things to antioxidants do? In short, antioxidants may protect against chronic diseases. Studies show that a higher intake of antioxidants can:

• Keep the immune system healthy
• Support healthy blood sugar levels
• Protect against oxidation reactions thought to be responsible for aging
• Keep the brain functioning optimally
• Promote healthy inflammatory reactions
• Support heart health

While deeply colored foods typically have high levels of antioxidants, they are also present in foods that are not highly pigmented — herbs, spices and vegetables from the onion family are examples. And you don't have to eat huge portions. Culinary herbs are a concentrated source of antioxidants. In one study, about 3 grams (or about 3 sprigs) of fresh herbs used per portion of salad was enough to make a difference.

Here is a list of foods with impressive levels of antioxidants:

Fruits and vegetables

• Berries
• Cherries
• Pomegranates
• Plums
• Grapes
• Apples
• Beets
• Tomatoes
• Mangos
• Figs
• Persimmons
• Winter squash, sweet potatoes, carrots
• Eggplant
• Onions, garlic, leeks, shallots
• Citrus, including the peel
• Broccoli, cauliflower, cabbage
• Spinach, kale, collards
• Mushrooms

Beans (legumes)

• black beans
• pinto beans
• kidney beans
• black lentils

Grains

• blue corn
• purple rice
• red quinoa

Unrefined oils

• olive oil
• red palm oil
• sesame oil

Herbs and Spices

• turmeric
• ginger
• cinnamon
• cloves
• rosemary
• oregano
• thyme
• mint
• cardamom
• chili
• fennel greens
• lemon balm
• hibiscus

Wine vinegars

Honey

Beverages

• herbal and green tea
• fruit juices
• wine

Chocolate

Wild Salmon

Nuts

• walnuts
• pecans
• chestnuts

MAXIMIZING YOUR ANTIOXIDANT INTAKE

• Keep some fresh herbs on hand (or grow them yourself) and use wherever possible: fresh herbs in salads, mint in yogurt, chopped cilantro in soups, a couple leaves of basil or oregano on a sandwich. As well as adding special flavor, this is one of the simplest ways to increase the antioxidant content of your diet.
• Season your foods with dried herbs and spices. Remember that a small teaspoon of flavor also adds nutritional benefits. Experiment and have fun! And what could be easier?
• Fruits and vegetables do not have to be fresh in order to obtain the benefits from their antioxidants: dried and frozen fruits and veggies, fruit and vegetable juices, and fruit jams all count. These options also give you the benefits of certain fruits and veggies all year round.
• Some antioxidants actually increase in potency when cooked for extended periods of time. These include the lycopene found in tomatoes and beta carotene in carrots and winter squash. Imagine the scent of tomato sauce simmered for hours on a stovetop or the vibrant color of baked winter squash.
• If edible, eat the peels of organic fruit, such as apples, which often contain high quantities of antioxidants.
• Ripe fruits — in particular berries — contain higher quantities of antioxidants than fruits that are not ripe. Again, follow your taste buds to choose foods highest in antioxidants.
• Buy or make your own pesto. Basil pesto is a traditional favorite, but also try cilantro, parsley, arugula, mint or mixtures of the above. Use as a spread for bread, on sandwiches or on pasta.
• Experiment with salsas and sauces. Think spicy and colorful-tomato salsa, mango salsa and chili sauce all pack an antioxidant punch and is perfect for snacking. In general, turn to spicy, ethnic foods for added antioxidant benefit.
• Use honey as a sweetener. Studies have shown that people who eat honey on a daily basis have increased levels of antioxidants in the body. Antioxidant activity of honey is variable, dependent on flower source, In general, look for color. Darker varieties, like buckwheat honey, contain more antioxidants.
• Drink herbal tea. Warm or iced, herbal teas are a pleasurable way to add to your daily antioxidant intake. For an added antioxidant bonus, add a little honey or a splash of juice. A reminder to not overlook the health benefits of non-caloric beverages.
• At restaurants, order the most colorful plate possible. Here is your chance to taste and see how an expert mixes colors and flavors. Use these ideas for examples in your own home. If you feel comfortable, eat the garnish.

Consider Your pH

I must have sparked some interest with the alkaline/acid forming discussion in my last post, because I had some people ask me if I could give more details. So, bear with me as a take a small detour from the basics to share with you an awesome list I found at this link. Remember that our bodies should have a pH of 7 to 7.35 which is slightly alkaline. The theory is that anything out of this range is considered unhealthy and makes you more susceptible to disease and illness. There are also some experts that say your body is very good at maintaining a healthy ph. But if your body has to work overtime to keep that balance, wouldn't it just be better to be on the safe side. Either way, it couldn't hurt, as the alkaline forming foods are the foods that are better dietary choices anyway. 

Here's a chart that ranks foods from most alkaline to most acidic.

Ranked Foods: Alkaline to Acidic

Extremely Alkaline Lemons, watermelon.

Alkaline Forming Cantaloupe, cayenne celery, dates, figs, kelp, limes, mango, melons, papaya, parsley, seaweeds, seedless grapes (sweet), watercress. Asparagus, fruit juices, grapes (sweet), kiwifruit, passionfruit, pears (sweet), pineapple, raisins, umeboshi plums, and vegetable juices.

Moderately Alkaline Apples (sweet), alfalfa sprouts, apricots, avocados, bananas (ripe), currants, dates, figs (fresh), garlic, grapefruit, grapes (less sweet), guavas, herbs (leafy green), lettuce (leafy green), nectarine, peaches (sweet), pears (less sweet), peas (fresh, sweet), pumpkin (sweet), sea salt (vegetable). Apples (sour), beans (fresh, green), beets, bell peppers, broccoli, cabbage, carob, cauliflower, ginger (fresh), grapes (sour), lettuce (pale green), oranges, peaches (less sweet), peas (less sweet), potatoes (with skin), pumpkin (less sweet), raspberries, strawberries, squash, sweet Corn (fresh), turnip, vinegar (apple cider).

Slightly Alkaline Almonds, artichokes (jerusalem), brussel sprouts, cherries, coconut (fresh), cucumbers, eggplant, honey (raw), leeks, mushrooms, okra, olives (ripe), onions, pickles (homemade), radishes, sea salt, spices, tomatoes (sweet), vinegar (sweet brown rice). Chestnuts (dry, roasted), egg yolks (soft cooked), essene bread, goat's milk and whey (raw), mayonnaise (homemade), olive oil, sesame seeds (whole), soy beans (dry), soy cheese, soy milk, sprouted grains, tofu, tomatoes (less sweet), and yeast (nutritional flakes).

Neutral Butter (fresh, unsalted), cream (fresh, raw), cow's milk and whey (raw), margine, oils (except olive), and yogurt (plain).

Moderately Acidic Bananas (green), barley (rye), blueberries, bran, butter, cereals (unrefined), cheeses, crackers (unrefined rye, rice and wheat), cranberries, dried beans (mung, adzuki, pinto, kidney, garbanzo), dry coconut, egg whites, eggs whole (cooked hard), fructose, goat's milk (homogenized), honey (pasteurized), ketchup, maple syrup (unprocessed), milk (homogenized). Molasses (unsulferd and organic), most nuts, mustard, oats (rye, organic), olives (pickled), pasta (whole grain), pastry (whole grain and honey), plums, popcorn (with salt and/or butter), potatoes, prunes, rice (basmati and brown), seeds (pumpkin, sunflower), soy sauce, and wheat bread (sprouted organic).

Extremely Acidic Artificial sweeteners, beef, beer, breads, brown sugar, carbonated soft drinks, cereals (refined), chocolate, cigarettes and tobacco, coffee, cream of wheat (unrefined), custard (with white sugar), deer, drugs, fish, flour (white, wheat), fruit juices with sugar, jams, jellies, lamb. Liquor, maple syrup (processed), molasses (sulphured), pasta (white), pastries and cakes from white flour, pickles (commercial), pork, poultry, seafood, sugar (white), table salt (refined and iodized), tea (black), white bread, white vinegar (processed), whole wheat foods, wine, and yogurt (sweetened).

More Ranked Foods: Alkaline to Acidic

Highly Alkaline Forming Foods Baking soda, sea salt, mineral water, pumpkin seed, lentils, seaweed, onion, taro root, sea vegetables, lotus root, sweet potato, lime, lemons, nectarine, persimmon, raspberry, watermelon, tangerine, and pineapple.

Moderately Alkaline Forming Foods Apricots, spices, kambucha, unsulfured molasses, soy sauce, cashews, chestnuts, pepper, kohlrabi, parsnip, garlic, asparagus, kale, parsley, endive, arugula, mustard green, ginger root, broccoli, grapefruit, cantaloupe, honeydew, citrus, olive, dewberry, carrots, loganberry, and mango.

Low Alkaline Forming Foods Most herbs, green tea, mu tea, rice syrup, apple cider vinegar, sake, quail eggs, primrose oil, sesame seed, cod liver oil, almonds, sprouts, potato, bell pepper, mushrooms, cauliflower, cabbage, rutabaga, ginseng, eggplant, pumpkin, collard green, pear, avocado, apples (sour), blackberry, cherry, peach, and papaya.

Very Low Alkaline Forming Foods Ginger tea, umeboshi vinegar, ghee, duck eggs, oats, grain coffee, quinoa, japonica rice, wild rice, avocado oil, most seeds, coconut oil, olive oil, flax oil, brussel sprout, beet, chive, cilantro, celery, okra, cucumber, turnip greens, squashes, lettuces, orange, banana, blueberry, raisin, currant, grape, and strawberry.

Very Low Acid Forming Foods Curry, koma coffee, honey, maple syrup, vinegar, cream, butter, goat/sheep cheese, chicken, gelatin, organs, venison, fish, wild duck, triticale, millet, kasha, amaranth, brown rice, pumpkin seed oil, grape seed oil, sunflower oil, pine nuts, canola oil, spinach, fava beans, black-eyed peas, string beans, wax beans, zucchini, chutney, rhubarb, coconut, guava, dry fruit, figs, and dates.

Low Acid Forming Foods Vanilla, alcohol, black tea, balsamic vinegar, cow milk, aged cheese, soy cheese, goat milk, game meat, lamb, mutton, boar, elk, shell fish, mollusks, goose, turkey, buckwheat, wheat, spelt, teff, kamut, farina, semolina, white rice, almond oil, sesame oil, safflower oil, tapioca, seitan, tofu, pinto beans, white beans, navy beans, red beans, aduki beans, lima beans, chard, plum, prune and tomatoes.

Moderately Acid Forming Foods Nutmeg, coffee, casein, milk protein, cottage cheese, soy milk, pork, veal, bear, mussels, squid, chicken, maize, barley groats, corn, rye, oat bran, pistachio seeds, chestnut oil, lard, pecans, palm kernel oil, green peas, peanuts, snow peas, other legumes, garbanzo beans, cranberry, and pomegranate.

Highly Acid Forming Foods Tabletop sweeteners like (NutraSweet, Spoonful, Sweet 'N Low, Equal or Aspartame), pudding, jam, jelly, table salt (NaCl), beer, yeast, hops, malt, sugar, cocoa, white (acetic acid) vinegar, processed cheese, ice cream, beef, lobster, pheasant, barley, cottonseed oil, hazelnuts, walnuts, brazil nuts, fried foods, soybean, and soft drinks, especially the cola type. To neutralize a glass of cola with a pH of 2.5, it would take 32 glasses of alkaline water with a pH of 10.

Good Fat Bad Fat

In a recent post I talked about the benefits of eating healthy fats vs. unhealthy fats.

Quick review:

Healthy fats (monounsaturated & polyunsaturated fats and saturated fats in moderation)-

• nuts, olives, dark chocolate, avocado, olive oil, fish, coconut oil (for cooking), real butter, etc.

Bad fats (hydrogenated & partially hydrogenated oils)-

• fried foods, palm oil, chips, packaged foods, margarine

Eliminating saturated fats isn't necessary, eliminating hydrogenated oils is. Hydrogenated oils are not natural and not good for you. Saturated fats come from dairy and meat sources and other sources like coconut oil. The fat in your body is actually saturated fat! Fats are vital to your health and hormone function. You don't need to revisit the fad diets of the 80's and buy into all of the fat-free stuff. Enough with the fat-phobia if you want to be healthy! What's more important than low-fat is balance. It seems there is a resounding theme here in all my posts...

You need to balance the amount of saturated fats you intake with the amount of unsaturated fats. I won't bore you with the science, but here is a handy breakdown:

Below are the best food sources of these healthy fats:

Type of healthy fat	Food source
Monounsaturated fat	Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated fat	Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds
Omega-3 fatty acids	Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts

The fat that our modern diets are deficient in is Omega-3 fatty acids. Unless you eat plenty of fish, you might want to consider supplementing your healthy diet with fish oil.

That brings me to the highlight of this post! The wonders of fish oil. I mentioned in my last post that eliminating sugars was one of the things I did to help my son with ADHD. The other thing I did that made a HUGE impact was giving him pharmaceutical grade fish oil. There is a wonderful book on the subject called "The Omega Rx Zone" by Dr. Sears. I highly recommend that you check this book out from the library if you are interested in the benefits of supplementing with fish oil.

I have searched high and low for a fish-oil supplement that didn't taste awful that I could give my kids that was also pharmaceutical grade. I found a gem of a product. And believe me when I say that it does not have a fishy taste at all! My kids love it so much, they ask for it when I have forgotten. It is Barlean's Omega Swirl in the Lemon flavor. You can buy it online here. It is free of contaminates (mercury, etc.) and has a high absorbency rate. And no, they do not pay me to say any of this. :)

A small note on the Barlean's fish oil. It contains a sweetener called xylitol which is a sugar alcohol. Some people are sensitive to this sweetener and other sugar alcohols. Personally, it gives me GI trouble, but it doesn't bother my kids and a majority of my clients at all. I take another liquid that has a high absorbancy rate and is pharmaceutical grade as well. It tastes very fishy though, and my kids will not take it. So, this is something to consider while you are shopping for a fish oil supplement that will work for you and your family.

For my those that want more information, below is a thorough article regarding fish-oil and the benefits of Omega-3 fatty acids:

• Let’s face it, when it comes to health claims, most things are pure hype. It’s very rare indeed when something actually lives up to the hype or exposure it gets in the media.
  In fact, in our years as health researchers, omega 3 fatty acids may be the only thing that deserves all the praise heaped upon it.
  What’s particularly fascinating about omega 3 fatty acids is that both conventional and alternative medicine agree on how wonderful its many health benefits are.
  If you know anything about alternative health, or are knowledgeable about the natural health field, you’ll know this is something that doesn’t usually happen too often. Normally, conventional medicine supports the interventionist approach, not the preventative one.
  Studies are often released by conventional medical sources on how vitamin supplements are worthless, and using herbal remedies are almost on a par with witchcraft. Sure, we’re exaggerating – but only a bit!
  Mind you, we’re not saying we agree with this. In fact, we think these studies are often biased and distorted, and if you follow the money trail, you’ll see they’re often funded by pharmaceutical interests. After all, if preventative healthcare took root in a big way, the demand for prescription drugs, which you basically only need when you already have a disease or disorder, would collapse. Hmmm.
  In any event, it seems the evidence about omega 3 fish oil is so overwhelming that even most conventional medical practitioners will often recommend increasing their intake in the diet through foods or by using the best omega 3 supplements.
  Many health experts and researchers believe that omega 3 fatty acids are the one essential nutrient most missing in our modern day diet. This deficiency is now believed to play a major role in why there is such rampant heart disease, cancers, and brain disorders.
  Not surprisingly, studies have shown that many of these diseases and disorders improve when omega 3 supplementation is used.
  But before we talk about specific conditions that may strongly benefit from the use of omega 3 fish oil supplementation, of which purified fish oils are the best source, we’d like to tell you briefly why omega 3′s are so vital for good health to begin with.
  The human body requires a tremendous amount of omega 3 fatty acids to function properly.
  Omega 3 Fatty Acid Fact: The human brain is comprised of 60% fats, and approximately half of that fat is DHA omega 3.
  Our master organ, the one that controls our entire body, the brain, is made up of a tremendous amount of fat by weight. Most people don’t know this. And a significant portion of this fat is the omega 3 fatty acid known as DHA, short for docosahexaenoic acid.
  This means that nature intended the human brain to be “powered” by fats, so to speak, and if you don’t have enough, your brain won’t be able to run properly. Although it’s not a perfect metaphor, it’s somewhat like trying to run a car without fuel.
  However, it’s even worse, because whereas a car would simply not run, the human brain instead begins to suffer from ailments and diseases.
  
  The Miracle of Omega 3 fish oil for Health
  So, why do we, and so many others, consider omega 3 practically a health miracle? Let’s consider just some of the many conditions and disorders that it may help improve.
  Brain Health
  Deficiencies in omega 3 fats have been linked to: depression, anxiety, mood swings, bipolar disorder, postpartum depression, Alzheimer’s disease, ADHD and ADD.
  Millions upon millions of people suffer from just these conditions alone. Maybe even you do, or know a loved one who does.
  Researchers from institutions as prestigious as the Harvard School of Public Health have shown some of these conditions will greatly improve with increased omega 3 fatty acid intake.
  Other studies have shown that even if you don’t have any of these conditions, memory and focus can improve with consistent use of fish oil supplements.
  Heart Health
  “Omega 3 fatty acids benefit the heart of healthy people, and those at high risk of – or who have – cardiovascular disease.” – American Heart Association
  One of the best known and studied benefits of omega 3 fatty acids are for heart health. Until recently, this was the number #1 killer in the Western world (it has recently been surpassed by cancer).
  Fish oil supplements, very high in omega 3 fats, have been shown to help those with heart disease, and help protect those who don’t, but might be susceptible to it down the line due to family history.
  How does it do this? Well, for starters, omega 3′s can make platelets in the blood less sticky. This prevents them from clumping together, which can trigger heart attacks if they do as blood flow can stop.
  In addition, omega 3′s can reduce tryglycerides – these are blood fats closely related to cholesterol – and when they are high along with cholesterol, your chances of heart disease go up markedly.
  
  Research has also shown that omega 3′s can help reduce or prevent heart rhythm abnormalities by making the electrical system of the heart stronger.
  Heart disease is also characterized by inflammation, and omega 3 oils have potent anti-inflammatory properties that can counter this.
  Speaking of inflammation…..
  Arthritis Aches and Pains
  Did you know that a lot of the aches and pains associated with arthritis are due to inflammation? This is why studies have shown that fish oil supplementation, rich in omega 3′s, can help alleviate these pains in those who suffer from rheumatoid arthritis.
  Crohn’s Disease & Inflammatory Bowel Disorders
  The same is true for Crohn’s disease, which is characterized by painful inflammation of the bowels. Indeed, in one particular year long study, 69% of Crohn’s sufferers who used a fish oil supplement stayed symptom free as opposed to only 28% who were administered a placebo.
  Pregnant or Nursing Mothers
  It’s irrefutable now that for the fetus brain to develop properly, it needs a great deal of the omega 3′s, DHA and EPA.
  If you are a pregnant mother, you should strongly consider using a molecularly distilled fish oil supplement so your fetus’s brain has the best chance of developing properly. Of course, speak with a doctor first.
  If you are a nursing mother, you should also be taking an omega 3 supplement or eating enough omega 3 foods because they are an essential fatty acid. Essential means our bodies need them but cannot manufacture them on its own. Which simply means we absolutely must get them from our diets.
  The omega 3 you obtain in your diet is passed along to your baby when you breastfeed.
  Even if you are no longer breastfeeding, you should be careful to take in enough omega 3 fat for your own health. If you have young children, adequate levels of omega 3 intake are associated with less attention deficit and hyperactivity and higher IQ’s.
  Lastly, the omega 3′s in fish oil have also been shown to help ease menstrual cramps.
  Psoriasis, Acne, and Other Skin Disorders
  If you know anyone who suffers from psoriasis or acne, you know how painful and embarrassing these conditions can be. Maybe you have them yourself. One of the primary problems in these conditions is inflammation. Although fish oils are not going to cure these conditions, its anti-inflammatory properties often help make them much better.
  Cancers
  As we said earlier, cancer has now overtaken heart disease as the leading cause of death in the US. Of course, there are numerous types of cancer. Some exciting recent research is showing that omega 3′s may help prevent cancer from occurring and also help prevent it from progressing if it has already occurred.
  Although more studies need to be done urgently in this area, DHA and EPA omega 3′s, found in fatty fish and fish oil supplements, may protect against these types of cancers including breast, prostate, testicular and ovarian cancer. Breast cancer in women and prostate cancer in men, in particular, and are so common and claim so many lives that any substance like omega 3 that shows great promise against them should be studied much more extensively.
  In the meantime, although the studies that have been conducted are not conclusive, it seems increasing one’s intake of omega 3 fats can help in the battle against cancer.
  And The List Goes On
  Please understand that this page is not exhaustive. We could write another 10 pages on the miracle of omega 3 fatty acids, and include a discussion of other conditions such as lupus and Raynaud’s disease. But we think you’re starting to get the picture. And that picture is that if there’s one supplement most everyone should take to fight disease, keep the brain sharp, and stay in peak health, it should be an omega 3 oils supplement.
  And the best kind? Again, purified fish oil supplements, especially those made from a fatty type fish species naturally high in DHA especially, and also EPA.
  
  

Supplements for Depression

I thought it would be helpful for my readers who suffer with depression or have a loved one who does, to share with you what supplements help me with me with my S.A.D. I have to start by saying that if you have a serious condition, these recommendations are not in any way meant to replace the advice of a doctor, and you should seek out the help of a medical professional. I am not a doctor and the following advice is just from my personal experience and opinion. There are many supplements out there that you can try, and I would encourage you to experiment with what will work best for your individual body & mind. Here is what has worked for me:

5-HTP: I take this at night before bed. It helps with the production of serotonin and melatonin. I started taking this supplement a couple of years ago. I cycle this supplement. I don't take it for longer than 6 weeks and then I take a month off. You shouldn't take this while pregnant or nursing or if you are already on anti-depression medication. Brand I recommend: Natrol. Cost: $9.99 at Wal-Mart.

A brief explanation:

5-Hydroxytryptophan (5-HTP), also known as oxitriptan (INN), is a naturally-occurring amino acid and chemicalprecursor as well as metabolic intermediate in the biosynthesis of the neurotransmitters serotonin and melatonin fromtryptophan.

5-HTP is sold over-the-counter in the United Kingdom, United States and Canada as a dietary supplement for use as an antidepressant, appetite suppressant, and sleep aid, and is also marketed in many European countries for the indication of major depression under trade names like Cincofarm, Levothym, Levotonine, Oxyfan, Telesol, Tript-OH, and Triptum.^[1][2] Several double-blind placebo-controlled clinical trials have demonstrated the effectiveness of 5-HTP in the treatment of depression,^[1] though a lack of high quality studies has been noted.^[3]

Vitamin D: I take this morning and night. People with S.A.D. should supplement with this. Make sure that you are also getting enough magnesium and zinc as these are needed to to utilize Vitamin D properly. Here's a little more about Vitamin D and depression at this link. I don't have a particular brand I recommend. I just go for the cheapest.

Wheat Germ: I have a scoop with yogurt for an afternoon snack. Wheat germ is high in Zinc, Vitamin E and Magnesium to name a few. Make sure you store it in the refrigerator to extend the shelf life. Health nuts have been taking this for years for good reason. I get raw wheat germ from Good Earth and keep it in a sealed container in my fridge. It's much cheaper bought from the bins in the health foods store than in the sealed jars.

Here's one example of it's benefits:

Some reports indicate that the mineral selenium, found in wheat germ, brewer's yeast, liver, fish, shellfish, garlic, sunflower seeds, Brazil nuts, and grains, significantly affects mood. In one study of people with low levels of selenium, those who consumed a diet high in selenium reported decreased feelings of depression after 5 weeks.

Bee pollen: This also goes in my afternoon yogurt or morning smoothie. Bee pollen is rich in B Vitamins. B Vitamin deficiencies are linked to decreased energy, irritability and depression. I also buy this at Good Earth in the refrigerator section next to the fish oil I buy. It's expensive, but worth it. I believe a bag costs $16 or so. I bought mine 6 months ago and am still working on it.

Here's a little more info:

What’s in Bee Pollen?
Bee pollen contains an incredible array of vitamins, minerals, amino acids, enzymes, co-enzymes, and hormones. It is especially rich in B vitamins and antioxidants, including lycopene, selenium, beta carotene, vitamin C, vitamin E, and several flavanoids. It is composed of 55% carbohydrates, 35% protein, 3% vitamins and minerals, 2% fatty acids, and 5% other substances. Overall, it's one of the most nutritionally complete natural substances found on earth.

Fish oil: I have already written a blog about this one. You can read it here. If you take nothing else, take this!

I know there are other vitamins and minerals and supplements that are available to help with depression. For example there is, St. John's Wart, SAMe and inositol. My experiences with inositol aren't that great (it gives me stomach trouble) but I have heard it is especially helpful for depression and anxiety. The most important thing to consider is this: you are a unique individual. There is no one else like you. Therefore what works for me or for someone else may not work for you. I have found that prayerful consideration is key. In every instance, I was guided first by the spirit to certain supplements and vitamins and then found out later why it is so helpful and beneficial. Our Father in Heaven created you. Ask Him what your body needs and He will surely tell you. These supplements might just be something that could help you, I know they helped me.

Depression and anxiety are serious problems that should be discussed with a doctor if they are interfering with your everyday life. All supplements should be discussed with your healthcare provider.