If you supplement your nutrient intake to fill gaps, you may wonder how and when it is best to take them for greatest benefit.

Timing For Supplements ….

Are you one of the growing numbers of Americans who are recognizing the need to supplement your nutrient intake? Have you explored how to take them for best effect?

I do meet people that believe supplements are unnecessary. These have often accepted the media reports that vitamins don’t work, or questioning whether the FDA has approved them. I won’t take the time in this newsletter to fully refute these positions. Suffice it to say, the media was reporting on studies that were done using synthetic vitamins. The body doesn’t recognize or use synthetic vitamins well. Bioavailable forms are absorbed and provide benefits.

When you have determined that your body needs a supplement, and you have chosen a quality form, there may still be some questions regarding how and when to take them. Let me offer some tips ….

Some are taken with meals

Most supplements are best taken with meals. This would include minerals and fat-soluble Vitamins A, D, E and K. These cannot be absorbed without fat (the fortified skim milk you may be drinking offers you no benefit for this reason). If you find that you have issues with nausea when you take supplements, you should first verify that your supplements are not synthetic and then take them with food.

You may be one who finds it hard to swallow pills or capsules with liquid. In this case, I recommend that you try popping one in your mouth just before you swallow a bit of food. That has worked for some of my clients.

If you are taking Vitamin B12 you will need a strong level of stomach acid. Taking acid-reducing or PPI medications will limit the absorption of even a quality methylated supplement. I suggest a sublinqual form of B12 supplement. And if you would like to talk about how you can break free from those meds altogether, reach out and we can chat.

Digestive support in the form of digestive enzymes or Betaine HCl with Pepsin is best taken in the middle of your meal, with as small amount of liquid as possible.

Some are best on an empty stomach

Not all supplements are effectively used by the body in combination with food. Herbal supplements often work best when taken away separate from food. Likewise, if you are taking amino acid supplements (creatine, glutamine, glycine, arginine, leucine, lysine, for example), they are best taken on an empty stomach. That would be either 30 minutes before a meal or 2 hours after you eat.

I also recommend taking probiotics on an empty stomach so that the bacteria is not used to digest your food. We want those little buggers work their magic in your small intestine rather than on your food. But you can aid their effect by including raw vegetables in the meal before you take probiotics. The insoluble fiber in the veggies will provide a meal for the bacteria and help them work for your benefit.

Nutritional supplements should never take the place of fueling your body with real food in a variety of colors and macronutrients. Yet you can supplement your nutrient intake to fill the gaps and boost the individual nutrients that your body needs as building blocks for function.

Don’t excuse your symptoms as the result of growing old or the effects of a diagnosed disease. Instead, consider those symptoms to be your body’s cries for help and begin to explore the root cause. By taking a proactive approach, you can support your body’s ability to heal, and I’m available to help!

Kelly Lutman Pursue Wellness

Is Fruit Juice Really Healthy

Is Fruit Juice Healthy or a Problem?

Did you grow up drinking a glass of juice with your breakfast? Perhaps you still drink it, along with your coffee. After all, a glass of OJ means a boost of Vitamin C, right? But is fruit juice really healthy?

I once thought – as you may have – that juice was a healthier choice over sodas and processed sugary drinks. In truth, juice purchased from the store, is quite close to a drink made of liquid sugar.

What’s the Big Deal?

The sugar in fruit is fructose – the same as in the problematic high fructose corn syrup. Despite its natural source, fructose, unless it is wrapped in a whole fruit, is bad news for your body. It is known to contribute to obesity, type 2 diabetes, heart disease, high blood pressure, and cholesterol challenges.

Drinking a 12-oz glass of OJ floods your system with a whopping 37 grams of sugar. The same amount of apple juice brings in 40 grams of sugar, which is as much as the average can of soda. At 4 grams per teaspoon, that’s a lot of sugar.

One of the biggest problems is that fruit juice contains NO fiber and is a concentrated source of liquid sugar/fructose. Juice goes through your digestive system quickly and spikes your blood sugar levels. This contributes to the development of insulin resistance, weight gain and stress on your liver, where fructose is processed. This study demonstrated what is far too common.

How is Fruit Juice Made?

There’s more to producing fruit juice than you realize – it’s not just squeezed right into the carton. Oranges are picked from the orchards and the juice is extracted, heated to pasteurize, and stored in huge vats where the oxygen is removed to extend the storage life. Removing the oxygen removes a lot of flavor, so companies hire chemical engineers to create “flavor packs” that make the juice taste fresh squeezed again. Yuck!

Though you expected to consume vitamins, antioxidants and enzymes in your juice, the pasteurization process wipes these out. Lacking fiber means that there’s nothing to slow the spike of blood sugar or feed your gut bacteria. That’s a problem!

Are There Better Options?

Yes, and they start with the foundation of hydration – water. You can add flavor by infusing your water with slices of orange, lemon, lime or cucumber. I particularly enjoy a glass of sparkling water with a squeeze of lime or a splash of cranberry juice.

And if you need more flavor, try kombucha tea. This fermented tea is low in sugar and high in healthful phytochemicals and gut-healing probiotics. You will find kombucha in the produce section of your grocery store. There are a variety of flavors available and I recommend you look for one with 8 grams of sugar or less.

Is fruit juice really healthy? While you may be shocked to learn that it really isn’t, it’s never too late to edit your approach (where have I heard that before?) and improve the effect on your body. Each edit you make can take you one step further down the path to pursue wellness!

Kelly Lutman Pursue Wellness

Magnesium Is A Nutrient Powerhouse

Magnesium Is A Nutritional Powerhouse

Do you remember much of the periodic table of elements from Chemistry class? Though I never learned the elements in high school, I’m gaining more respect for them these days. Especially #12 – magnesium. Magnesium is a nutritional powerhouse.

If you’ve played on a sports team, I’m sure you’ve experienced the normal dynamics of a couple leading players and many supporting ones. Magnesium is a supporting player that many of us are lacking.
Read more

Are You Disrupting Your Metabolism?

Are You Disrupting Your Metabolism?

If your metabolism is running at a healthy level, it burns off your calories and keeps you feeling energized. Exercise and plenty of sleep help your metabolism function optimally, but are you disrupting your metabolism with certain foods you eat?

These foods could be reducing the metabolic fire you count on to keep things running optimally. Read more

Are There Poor Quality Ingredients In Your Multivitamin

Are There Poor Quality Ingredients In Your Multivitamin?

Fruits and vegetables have less to offer us nutritionally than they did a few decades ago. This is an unfortunate fact of life in America. Our topsoil is depleted of nutrients, therefore, many people choose to boost their nutritional intake with a multivitamin supplement. But are there poor quality ingredients in your multivitamin?

Have you seen all the choices out there? And how do you know which is a good one? Read more

Healthy Grilling Tips

Healthy Grilling Tips

What does summer mean for you – beach, camping, backyard cookouts? I love a good BBQ, but must admit that it doesn’t always mean the healthiest meal. Today let’s talk about some healthy grilling tips!

The common BBQ menu can be part of the trouble. Besides an oversized portion of meat, the majority of BBQs seem to include a heavy helping of high-glycemic carbs (think potatoes, baked beans, etc).

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nutritional comparison of fresh frozen and canned fruits and vegetables 40

Nutritional Comparison of Fresh, Frozen and Canned Fruits and Vegetables

Today we are going to talk about the nutritional comparison of fresh, frozen and canned fruits and vegetables. You already know that eating vegetables is essential for your health, and they available fresh, frozen, and canned. Do you ever wonder what the difference is between them? After all, aren’t they all vegetables?

Here’s what you should know about each.

Read more

Magnesium Is A Nutrient Powerhouse

Got Magnesium?

Do you experience tightness, tension or spasms in your body on a regular basis? When I am reviewing a client’s symptoms and see any of these noted, the first thing I check is magnesium levels. That’s right! It is more likely a deficiency in this mineral than a lack of Tylenol or any other pain reliever.

There are many other symptoms that can signal a lack of magnesium … including headaches, constipation, acid reflux, sleep issues, anxiety, high blood pressure and joint or muscle pain. Read more