I’m a huge fan of taking daily supplements.  Funny thing though, over the years, my daily intake has become quite large with all the ‘new and improved vitamins’ out there on the market every single day.  I stared to wonder if what I was taking was over-kill.  I always heard that your body will flush out whatever it ‘doesn’t need’, but could I possibly being more harm than good?  Not to mention the cost of all these vitamins!  I decided to have a little chat with my doctor and at the same time, came across this great article written by a gal who obviously had the same concerns as me.  Aside from #3 on the below list, my doc had made basically the same recommendations.  Aside from Folic Acid which is recommended for ladies during their ‘child-bearing’ age.

So, read and enjoy…then take a look into your vitamin cabby and see what you and your body can ‘flush out’!  And if any of ya’ll have nutritional tips that you’d like to share…PLEASE do!

~EAH

“If I could only take five supplements, what would they be?”
I only had room for five supplements per day, so they had to be the really important ones.
So here they are. By the way… these are also the ones I recommend you begin with if you’re just starting out — or the ones you can cut back to if you need to save money. Anyway, here goes…

1. A high-quality multi-vitamin
Topping the list is an excellent quality multi-vitamin. This is essential because a multi “fills in the blanks” of your diet (no matter how good it is), so you’re not running dangerously low on the essential nutrients your body needs for optimal functioning.
Be sure to avoid the TV-advertised one-a-days you find in your local drugstore. These are nearly worthless because their ingredients are based on the “bare minimum” official Recommended Daily Allowance (RDA), now upgraded to the Recommended Daily Intake (RDI).
The RDA evolved from the old Minimum Daily Requirement (MDR) set by the government. This means the nutrients in most of the popular multis contain the minimum doses necessary to prevent nutritional -deficiency diseases, such as scurvy (vitamin C), beriberi (vitamin B1), and others. This certainly is not how to guarantee optimal health.
These mainstream multis are notoriously feeble. For example, Consumer Reports recently concluded that Centrum is the worst vitamin for seniors in its class. (There goes that advertising revenue!)
Consumer Reports also found that The Vitamin Shoppe’s One Daily failed to dissolve in a simulated stomach environment, while containing less vitamin A than its label claims.
You can avoid this pitfall by sticking to high-quality, bioavailable multivitamins that are reasonably priced and lab-tested. One of my favorites is Ultimate Daily Support from Real Advantage, formulated by Dr. William Campbell Douglass. It’s a terrific multi that contains a broad list of vitamins, minerals, antioxidants, amino acids, and enzymes that easily are absorbed and quickly bioavailable. This is the multinourishing my body in Tibet.
Another top-notch product is Forward Multi-Nutrient , formulated by Dr. Julian Whitaker, a friend and associate I’ve known for almost 20 years. Julian is a pioneer in the orthomolecular field and alternative medicine and has done so much to legitimize natural healing. He’s also a living legend who was mentored by Dr. Linus Pauling.

2. A quality omega-3 supplement
Fish oil is today’s bestselling supplement — and with good reason. The EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in omega-3 fish oil have profoundly positive effects on human health.
DHA slows your liver’s production of undesirable triglycerides, making it extremely protective against heart disease and diabetes.
In addition, fish oil is incredibly effective at reducing inflammation. It accomplishes this by triggering the release of prostaglandins (natural substances that regulate immunity, inflammation, blood clotting, brain function, plus a host of other essential functions).
There’s not enough room here to list all the healing effects of omega-3. The highlights include: Healing blood vessel walls … keeping the blood thin (thus minimizing clotting) flowing smoothly … lowering blood pressure … stabilizing blood sugar … and brightening your mood.
The American Heart Association recommends a daily dose of 500-1,000 mg of DHA and EPA from fish oil to reduce heart disease — but I think this is a paltry dose. I prefer to take 6,000 to 9,000 iu daily in three equal doses — and find this really helps my arthritis.
There’s just one problem. The huge demand for fish oil is wreaking havoc on marine life. Overfishing is depleting fish stocks and the oceans are on the brink of crisis.
Even oils extracted from krill (tiny, omega-3-rich crustaceans) are troublesome. That’s because krill are at the bottom of the ocean’s food chain — and larger fish depend upon them for life. Harvesting krill deprives all fish of their main food supply.
This is why I prefer to get my omega-3 from marine phytoplankton (also known as “micro algae”) these days.
Phytoplankton is the plant-based omega-3 food source that supplies krill and other fish with EPA and DHA. Raised in large, land-based tanks, phytoplankton is free of mercury contaminants, heavy metals, and ocean pollution. Its good stuff — and you’re not depriving fish of their food supply.

3. Co-enzyme Q-10
CoQ-10 (also known as ubiquinol) is a nutrient produced by the “energy factories” in your cells called mitochondria. Taking a CoQ-10 supplement boosts the way your cells produce and use energy. It also helps your body burn fat … improves cholesterol ratios … boosts your physical energy levels … and improves thyroid and pancreas functions.
By the way, statins — the widely — (or is it “wildly”?) prescribed cholesterol-lowering drugs — actually deplete your body’s natural CoQ-10. Statins block production of cholesterol in the liver, where CoQ-10 is also manufactured. Without sufficient CoQ-10, statins can cause liver damage … irregular heartbeat … muscle weakness … leg cramps … heart attack and stroke (the two potentially fatal conditions that statins are supposed to prevent).
Other medications also can limit your body’s production of CoQ-10, including: Diabetes drugs … antidepressants … female hormone replacement therapy … and blood pressure meds. If you take any of these, you definitely need to supplement with CoQ-10.
When shopping, labels may read “CoQ-10” or “Coenzyme Q-10”, but the more active form will be labeled “QH” or “ubiquinol.” This is a stronger form of CoQ-10, though purchasing that version isn’t essential, especially if price is an issue. Take 100 mg two or three times twice per day, because your body can’t metabolize higher doses.

4. Magnesium citrate
You’ve been hearing about calcium and bone health forever — but did you know that magnesium and calcium are like conjoined twins? Calcium can’t even be absorbed unless magnesium is present. Without it, calcium is much less effective in maintaining your bones and regulating your nerve and muscle tone.
In fact, new research shows that Americans need far more magnesium than the current RDI — and that you should really be consuming twice as much magnesium as calcium for optimal health.
Magnesium may be the most important mineral you can take because it’s a key player in 300 essential bodily functions, and is used by all of your organs. It activates enzymes … powers your energy … and helps your body absorb vitamin D, potassium, and zinc.
The majority of Americans are magnesium-deficient due to the low-quality, processed foods in the typical American diet. Produce grown in mineral-depleted soil won’t provide much magnesium, either.
If you have blood sugar issues, you should know that magnesium helps regulate blood sugar and insulin activity. In addition, magnesium’s ability to relax muscles and nerves makes it one of your best allies in the battle against anxiety … hypertension … restless leg syndrome … sleep disorders … and abnormal heart rhythm.
Consuming magnesium supplements can be challenging, as they tend to be large and difficult to digest. That’s why I like Natural Calm , a fruit-flavored magnesium powder that mixes easily in water. I take it in the evening because of its relaxing effect. Start with a low dose, because it can loosen your stools (not necessarily a bad thing if constipation is a problem). Another alternative is a topically-applied magnesium chloride liquid spray that’s absorbed through the skin, which won’t affect your bowels.

5. Sunshine vitamin D
This is rapidly becoming the miracle vitamin of our time. Every week, it seems, there’s a new finding about D’s marvelous benefits. Most Americans are badly deficient in vitamin D because doctors consider the sun our enemy — and your skin converts solar rays into this essential vitamin.
Numerous studies show that this amazing vitamin is protective against all cancers (even skin cancer and melanoma!) … strengthens bones … prevents and even heals diabetes … protects against heart disease … lowers blood pressure … reverses depression … and elevates mood.
Whenever you can, spend 10-20 minutes sunbathing — without sunscreen. (Your body transforms sunshine into all the vitamin D it needs.) If your access to sunlight is limited by season or geographic location, take 2,000-5,000 iu of a good quality vitamin D supplement daily. (The elderly and African-Americans need higher doses.) Official recommendations call for a scant 600 iu, which is far too low. Just make sure you purchase vitamin D3 (not D2) because the D3 form is 87% more potent than vitamin D2.

No more “supplement overwhelm”
Taking these five supplements should cover all the important bases and provide your body with optimal nutrition (provided you’re eating a healthy diet).

I sat in front of this computer thinking of what to write that would be appropriate for this blog’s followers to read. I typed up a few lackluster articles and quit half way through each of them left entirely frustrated with the fact that I was trying to avoid the only thing that was left on my mind; the fact that I am faced with a case of cancer in my brain.

Further avoiding a reveal of my reality to strangers on the web, I pulled an article from a previous philosophy paper I had written for class that I felt would be interesting to read. It was interesting for me to review my thoughts previous to the week of April 25^th.

April 25^th, 2011; The date that seems like yesterday and forever ago simultaneously, On April 25^th I was laying in a hospital bed after railing to be able to read my professors’ emails. Perhaps this experience is caused by a migraine, right? Well no, this diagnosis was wrong, very wrong, and I knew it.

I am currently sitting outdoors on the front step of my childhood home. My father speaks on the phone to an old friend and tells the story of my brain surgery, diagnosis, and future treatment plan. I have heard these thoughts, ever-changing plans, and lack of conclusions over and over again for the past four or five weeks. It so seems like a dream I float through. Every night as I go to write in my notebook I am confronted with these thoughts I fail to speak out loud for fear of misunderstanding, for fear of worry, or discomfort. I have become comfortable with such talk because I have made it known to myself in this black notebook that lies next to my head as I sleep.

I go for a bike ride with my father once his call ends and I observe the world that surrounds me. I ride through these landscapes I have always known but for some reason the world feels richer to me. The smell of spring floods my lungs and my eyes feast on the trees in bloom. Simultaneously I imagine such darkness. I imagine my fate and my future. These are the thoughts of doubt that make me ride a bit slower down the path. I must rid of such delays.

At age thirteen I was diagnosed with Osteosarcoma, bone cancer, in my right arm. I underwent about a year of treatment, reconstructive surgery, and some other necessary operations. I was worried about my red blood count and platelet levels when I should have been worried about middle school drama. It was a hard year. This time, seven years later, it’s a bit different- but its still called ‘cancer’. I never thought I would have to pick up a pen and paper and mention cancer as a current topic in my writing and in my life. After reaching my six years in remission of bone cancer, there was no way in hell I was relapsing of the disease. I was clear of returning back to the chemo train, medically speaking. Well, I was completely right about never returning to bone cancer but completely wrong about returning to the cancer ride- now at the age of twenty I am back to the drawing board- “how do I survive cancer…again”. I am told this new diagnosis is not a ‘relapse’, or related to Osteosarcoma, but this whole brain deal is brand spanking new.

I return home from the bike ride and my sister asks me about her outfit. “Does this look good?” She looks stunning. She has always been so strong. Something outside my window catches our eye and we exchange some dialogue and I have never appreciated my family more.

I start treatment next Monday- for the second time of a new cancer in my 20 year old life.  Nobody said it was easy, and I now never expect it to be. If battling cancer is part of my life then so be it, I’ll fight it.

Respect your mind, intuition, and body. Realize the life you have been given.

-Nicki Muller

www.nickimuller.com

Diamonds.  Sparkly, glittery, gorgeous, lovely, and perhaps half a dozen other descriptive adjectives.  I don’t want to talk about the actual little blighters though, well, not solely.  I was thinking more along the lines of why we compare people to diamonds, usually in a good way.  We’ve all heard, when someone has done another a good turn, the recipient of the good turn describe his benefactor as ‘a diamond.’  What is it about these desirable bits of bling that holds them in such high esteem to be used as a comparative for anything good?  They are just bits of rock (crystal) after all.  You never hear people use the comparative with a ruby, or a sapphire, “that man’s an opal” doesn’t even sound right.  True, we often say someone can be ‘as good as gold’ but that is usually used to denote an honest behavoural quality, one quality.  And there we begin to see the answer, a diamond, with its facets, encompasses many qualities.  It’s all in the creating of those facets.  I think I will use an analogy.  The best one I can think of, although you can probably come up with some corkers of your own, is the reality show America’s Next Top Model, you may of heard of it!

First I would like to take this opportunity to sing the praises of the production crew who are actually in the house with the prospective models.  Taking a group of young females, confining them in a relatively small space you are going to, at some point or another, have hormones flying around in such wild abandon that they will ricochet off the walls, going in there has to take some courage.  The same sort of courage I should imagine that Daniel needed in the lions den!  The crew need more than a pat on the back and a handshake, they need a medal.

Right, back to my analogy.  The girls chosen for this contest have little or no experience of modelling.  They are diamonds in the rough.  Diamonds when they first come out of the ground are pretty unimpressive.  In fact they are more reminiscent of a bag of boiled sweets with a few glacier mints thrown in for good luck.  However, an expert can quickly see their potential.  To realise that potential both diamonds and girls have to be crafted.  (Err…it’s the diamonds that remind me of boiled sweets, not the girls.)  This crafting takes alot of work and skill on the part of the craftsmen.  Sometimes the first cut of a diamond will reveal a flaw so bad the diamond will shatter.  Some girls will never be able to cope with the pressure of being a top class model, they break down.  However, sometimes you get a flaw that is exquisite in its own right.  We’ve all heard of the film “Pink Panther”, the Pink Panther was, in the original story, a flawed diamond and not a detective, and although a wonderful bit of fun and fantasy there have been in the real world diamonds that contain flaws shaped like various animals, or just very interesting shapes.  Funnily enough these flawed diamonds are very highly sought after by cognisors, more so in some instances than perfect specimens.  How familiar does that sound?  So often it has been the so called flaws that have made a girl stand out from the crowd.  So, here we are at the end of the crafting. Both diamonds and girls  are presented as a new work of art.  The cut of the diamond reveals the skill of the artisan in its facets.  The facets the girls reveal are the different abilities it takes to make the sum total of a top class model.  But that’s not all,  Oh no, that’s not even the most important part.

What makes a diamond beautiful, what makes a girl, or any person for that matter, truly beautiful?  All that crafting and faceting of both diamonds and girls is all very well, but all it does is reveal skill levels.  There has to be a deeper level, a truly ‘inner beauty’ level.  It can’t be taught, it can’t be made, it is either there or it is not.  Facets reveal the inner fire of a diamond; nothing can reflect light  in this way.  The beauty of seeing the full spectrum of colours dance and dart before our eyes is breath-taking;  it was always there, it just needed skillful help to come out.  Same with the girls, those inner qualities of Allure, Confidence, Compassion, Spontaniety, Radiance, Health, Honesty, Charm, Energy, and Humour are there, in fact, there are some, or all in everyone, it just takes a little forethought and experience to bring them bubbling up to the surface.   Mmmm… My list of attributes were taken from a diamond of a book called ‘Nigel Barker’s Beauty Equation – Revealing a Better and More Beautiful You.’  Thought I’d better mention it, the author is, after all, one of the ‘craftsmen’ whose skills are brought to good use in America’s Next Top Model.