By: Rebecca Gray, Holistic Health & Wellness Coach │ www.Faithfullyrootedinhealth.com │ Instagram: @faithfullyrooted │ Facebook: Faithfully Rooted in Health
Our lifestyle, palate, time, energy, or priorities can make it hard for us to get all the nutrition we need through foods. Therefore, some supplementation is necessary to help to fill in the gaps. Think of supplements as insurance for a healthy diet. Vitamins and minerals support everything from growth to immune response and hormone regulation to nerve functioning. You get your vitamins and minerals from eating a well-balanced diet of whole foods, and whole foods include fruits, vegetables, whole grains, lean proteins, and healthy fats. Nutrients found in whole foods are complex, meaning they contain a variety of the micronutrients your body needs — not just one.
An orange, for example, provides vitamin C plus some beta carotene, calcium, and other nutrients. Whole foods also contain fiber and other substances necessary for good health. Fruits and vegetables, for example, contain naturally occurring substances called phytochemicals, which may help protect you against cancer, heart disease, diabetes, and high blood pressure. Ideally, we should strive to eat the perfect balanced amounts of foods to obtain optimal nutrition. However, there is no “perfect”—I do believe there is still a place for supplementation in any eating regimen.
Still contemplating if you need to supplement? Here are some signs and symptoms that may indicate that supplements are right for you:
How to Know If You Should Commit to Daily Supplements
– You eat food grown in de-mineralized soil
– You are sedentary, meaning, you don’t workout or are still for many hours during the day at the computer in your office, for instance
– You have a high-stress lifestyle
– You drink alcohol in excess [or more than 1 – 2 glasses a day]
– You are pregnant or nursing
– You experience digestive issues
– You have a medical condition
– Your immune system is low
– You aren’t eating a healthy diet
– You experience chronic fatigue
– You eat processed foods or fast food restaurants regularly
– Low energy
Quality and Absorption
With hundreds of different brands circulating in the almost 130-billion-dollar industry, there’s something to be said about quality and absorpability.
To make sure what is on the label is in the bottle, your supplement should be USP and NSF certified. These nonprofit organizations certify that the vitamins are contaminant free and made according to good manufacturing practices.
The absorption of some vitamins is based on and improved by other nutrients. Calcium absorption for instance, is increased by the presence of vitamin D. Zinc and vitamin C are known to decrease the absorption and retention of copper in the body. A high intake of calcium may decrease magnesium absorption. However, most high-quality multivitamins will provide nutrients that balance each other for proper absorption.
Consistency
I’m asked this question quite often as many struggle with staying consistent in taking their supplements—I “how do I make this a healthy habit?” This is what I recommend.
-Make taking supplements part of your morning routine
-Set a reminder on their phone
-Store them near their toothbrush or even by the coffee
-Social support is always helpful. Tell a friend, spouse, or family member of your new goal so they can help remind and follow up with you.
It takes 21 days to form a new habit. Set a new healthy goal to supplement over 21 days then reassess how you feel.
Food has an impact on everything and what you are eating should be “insured” through supplements. Whether or not you make the personal choice to take supplements, keep bio-individuality (what your specific body needs), quality, and absorbability in mind. Also, it is always recommended to consult with your doctor first.
One of my favorite nutrient dense recipes is my Anti-inflammatory Berry Power Salad! It’s high in antioxidants and packed with vitamins such as calcium, iron, and vitamin C! It not only provides you with helpful compounds to fight inflammation, but also helps you maintain a healthy weight and thus, prevents diseases.
VITAMIN PACKED ANTI-INFLAMMATORY BERRY POWER SALAD
INGREDIENTS
2 cups baby spinach
1/2 cup fresh berries
1/4 cup raw unsalted walnut halves/pieces
1/4 cup cooked chickpeas
1/2 small ripe avocado
2–3 tbsp. thinly sliced or minced red onion
1 tbsp. each torn or thinly sliced fresh mint
Garnish Options: sprouts – radish, sunflower, pea – whatever you like
Ginger Citrus Vinaigrette (you will have some leftover & works as a great marinade):
1/2 cup avocado oil or extra-virgin olive oil
1/2 tsp. of orange zest
1/3 cup freshly squeezed orange juice
2 tbsp. apple cider vinegar
1 tsp. finely grated fresh ginger
2 tsp. raw honey or maple syrup
sea salt + black pepper, to taste
**option to add 2 tsp of dijon mustard & a pinch of paprika if you are looking for a little more spice**
INSTRUCTIONS
Make the dressing: In a small container or mason jar, shake up all of the ingredients. Add a few pinches of sea salt + black pepper to taste. (Alternatively, if you want it to be super smooth, use a food processor to blend out the ginger bits.) Set aside.
Wash the greens. Pat dry with a paper towel and place them in a big bowl with the herbs, berries, chickpeas, and walnuts.
Add some of the dressing and toss well to coat.
Gently mix in the avocado, then divide the greens between two bowls.
Arrange between the bowls, followed by a garnish of your choosing.
Serve with additional dressing on the side if needed.
About Rebecca Gray, Holistic Health & Wellness Coach
As a Holistic Health and Wellness Coach, I am passionate about matching people to the resources they need to meet their individual wellness goals. Eating clean food, breathing deeply and moving intentionally throughout the day are the centerpiece of my personal health plan. I work with my clients to cultivate these habits into their lives. Through my studies in holistic nutrition and public health I have learned it is not just about food and exercise. Yes, both are important, but family, spirituality, relationships, and your environment all matter too!
So, whether you are looking to lose weight, cook cleaner, or need to get on track with healthy living, I can help. Let’s live healthy and whole, TOGETHER!
Rebecca Gray, Holistic Health & Wellness Coach │ www.Faithfullyrootedinhealth.com │ Instagram: @faithfullyrooted │ Facebook: Faithfully Rooted in Health