Discussions about whether or not to take supplements usually turn into heated debates.  Some experts believe you can get everything your body needs by simply eating the right foods.  Others believe our bodies need a little more help, especially after the age of 40, even if you’re eating a well-rounded diet.

In their book The Great Life Makeover, physicians Daniel Monti and Anthony Bazzan give their expert recommendations of which supplements to take for optimal health.  Their work at the Jefferson Myrna Brind Center for Integrative Medicine in Philadelphia has helped thousands of people live healthier and happier lives.  The following are their recommendations for daily supplementation:

• Multivitamin:  According to Dr. Bazzan and Dr. Monti, EVERYONE, regardless of age, should take comprehensive multivitamin.  Our bodies need higher amounts of certain essential nutrients than we can typically get from food.  And, certain medications can deplete the body of certain nutrients which can lead to deficiency.

Proper supplementation can actually help overcome bad genetics.  We all have good genes and bad genes, but the right supplementation (coupled with a healthy lifestyle) can help you turn ON the good genes while turning OFF the bad ones.

For example, women have both good and bad estrogen.  The good estrogen protects you while the bad estrogen may cause various types of cancer.  Certain supplements can increase the good estrogen and decrease the bad estrogen which can help you in the fight against a family history of estrogen-dependent cancers.

If You Are Over 40:

Probiotics:  Your gut is home to more than 100 trillion different microscopic organisms. And like your genes, you have both good and bad bacteria. The good bacteria are crucial for digestion, function of the immune system, production of vitamins and for keeping bad stuff (like fungi and yeast) in check.

Some people only take probiotics when they are taking an antibiotic.  Since antibiotics kill off the good bacteria along with the bad, they can wreak havoc on your body.  By taking probiotics daily, you’re not only improving the health of your gut, you’re fighting off unwanted inflammation and improving the function of your immune system.

Omega-3 Essential Fatty Acids: Essential fatty acids are just that—you can’t live without them.  Omega 3’s are the major component of the protective coverings (membranes) of the trillions of cells in your body.  They act as gatekeepers to keep the bad stuff out while letting in the good stuff.

If you think you get enough Omega 3’s in your diet, you should probably think again.  Omega 3’s are found in cold-water fatty fishes (tuna, salmon, mackerel, halibut & sardines), nuts, pumpkin seeds and some grains.  But it’s not healthy for you to eat too much of these types of fish because they tend to be high in mercury.  And unless you’re eating the skin, where the fatty acids are concentrated, you’re not getting enough Omega 3’s.

So take your fish oil pills!
If you don’t like the taste, put them in the freezer. If you’re a vegan, flaxseeds are a good source of Omega-3 fatty acids.

By taking a comprehensive multivitamin, good probiotics and essential fatty acids on a daily basis, you are building a strong foundation for a healthier you.  Other recommended supplements by these physicians include carnitine (for heart, muscle and brain health), Coenzyme Q10 (for heart health and male fertility) and creatine (for increased physical and mental performance).

It’s important to remember that a bad diet cannot be “fixed” by taking supplements.  Living a healthy life consists of eating the right foods, engaging in regular physical activity and embracing a wide variety of healthy behaviors (while shunning the bad ones).  These recommendations may not be for everyone, but I think they’re worth looking into.  Please consult with your physician before beginning any new regimen of supplements.

Stay Well & Smile,

Molly

Originally Published in  GlobalFit‘s GO! Newsletter

Stress.  People of all ages experience it and you just can’t get away from it.  Health issues, problems at work, the financial crisis, and everything else you worry about adds to your stress.  Unfortunately, it has become such a way of life that many people don’t even realize when they are feeling stressed.  It’s just always there.

If you’re feeling overwhelmed by stress, take a few deep breaths and read the rest of this article.  Don’t let stress get the best of you this year.  There are simple ways to combat stress, and of course, exercise (not valium) should be at the top of your list.

Why Exercise?

Exercise is amazing because it reduces hormones that make you feel stressed out (such as cortisol) while increasing levels of hormones that make you feel great (endorphins).  This instant gratification is why many people don’t want to miss their workouts.

Plus, exercise doesn’t make you sleepy (like Valium) and you can still drive a car!

Choose your activities wisely! 

Listen to your body and really pay attention to the way you feel after your workout.  You should feel energized and relaxed.  It’s like taking a deep breath and exhaling—it just makes your body feel good!  If that’s not the case, you need to re-evaluate your exercise routine.

If you’ve been doing the same workout for the last 10 years, it’s time to make a change.  Our bodies are not built to do the same thing over and over again. That’s why people end up with repetitive use injuries.  Just like food you eat, it’s good to mix it up; including a variety of new exercises (every now and then) will greatly benefit your current level of fitness.

Adding a Spin® or Zumba® Class to your weekly routine may be just what you need to burn more stress and feel really great.

Learning to manage stress through exercise is an important part of living your life to the fullest.  So get moving and chill out!

Be Fit,

Molly

I don’t know about you, but kale is a relatively new item on my grocery list.  And, I have to say that I’m LOVING it!   Kale is a member cruciferous family (along with cauliflower, cabbage and broccoli) which means it not only helps prevent certain types of cancers, but it’s an excellent source of Vitamin K, Vitamin A, Vitamin C, fiber and carotenoids.

My friend Karen gave me this recipe after a recent dinner party.  EVERYONE wanted the recipe at the end of the meal.  So try this lovely salad which is a great alternative to much heavier side dishes.

Ingredients
1/4 cup fresh lemon juice
2 tablespoons Dijon mustard
1 tablespoon minced shallot
1 small garlic clove, finely grated
1/4 teaspoon kosher salt plus more for seasoning
Freshly ground black pepper
2 large bunches of Tuscan kale (about 1 1/2 lb. total), center stem discarded, leaves thinly sliced
12 ounces brussels sprouts, trimmed, finely grated or shredded with a knife
1/2 cup extra-virgin olive oil, divided
1/3 cup almonds with skins, coarsely chopped
1 cup finely grated Pecorino

Preparation

• Combine lemon juice, Dijon mustard, shallot, garlic, 1/2 tsp. salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.
• Measure 1/2 cup olive oil into a cup. Spoon 1 Tbsp. of the oil into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel-lined plate. Sprinkle almonds lightly with salt.
• Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper.
• Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.

The dressing, kale mixture, and toasted almonds can be prepared 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover almonds and let stand at room temperature.

Thanks to Karen for sharing this amazing salad with us.  Please let us know your favorite kale recipes.  We’ll look forward to trying your new, super healthy dish!

Eat Well & Stay Well,

Molly