NUTRITION – THE FOUNDATION (for all ages of life!)

A healthy body comes from what we put in it. Adequate water, and clean real food is key to have our bodies functioning optimally. Every part of the body relies on us to feed it nutrients and unprocessed foods.  Reduced processed food and sugars are 100% necessary to feel our best emotionally and physically.  But even that’s not enough……

Vitamins and Minerals

Supplementation needs to be on your radar!

Our food nowadays is not the same. Way less nutrient filled due to climate change, soil change and more and more mass produced, greenhouse, farmed foods. Sometimes the best food options aren’t readily available or the cost of buying all organic, nutrient filled foods, free from all, (hello family of 5 over here) can be a roadblock.

Even when we can be in a position to eat 100% clean foods, we are still not going to find the foods that we used to years and years ago. It’s just different

Supplementation is becoming more and more necessary for us and our kids to feel good. When I would go to the health food store I would be  overwhelmed by the selection of vitamins, minerals, pro-biotics, omegas…..liquid, chewable, gelcap…..goodness. Way too many choices, price ranges, and options.

How do I know which one to buy? Left to feel that it’s a marketing, salesy type thing happening. All these words and fancy bottles to make me want to buy that bottle is kind of confusing. Are you just selling me “the best” products or are they REALLY doing my families bodies any good.


Let me share some tips and tricks that I have come across, and please share with me yours!


I learned a while back, that if your supplement capsule that you swallow whole is hard, smooth, with that shiny coating, more than likely, your body is going to expel of it ASAP. Our bodies are super smart and they are going to see that as a foreign body….. that’s not food. The body will wrap some protection around that sucker, so it doesn’t dissolve in the body. Guess what – you get rid of it in the bathroom. SUPER BRIGHT YELLOW PEE. If that’s what anybody’s pee looks like in your house, then this is what’s happening, or you’re super dehydrated (drink some water).

What do you want? – you want your capsule to either be a chewable, or one that you can see loose powder within the capsule. One that your body is going to recognize as food. Look at the ingredient lists, does it have actual food on them like broccoli and spinich powder, spirulina, etc

you want your supplements to be either loose filled powder, liquid gelcap, or chewable

If using a chewable vitamin – what are the ingredients? Artificial sweeteners or colors? Yikes, high fructose corn syrup is in a lot of them….. double yikes!! Your kids chewables should also have ingredients that are actual food! I was told my Dr to give my boys the good old fashioned “character” vitamins….. so colored, sweetened, and shiny hard capsule……… uhhhhhhh, why??

I encourage you to choose your vitamins for yourself and your family by asking those questions.

What does the vitamin look like? Will my body absorb it as food? What are the actual ingredients in them?

I promise your body will thank you by absorbing these necessary ingredients instead of peeing out all your hard earned money.

These are what work for my family! 

Omega 3s

Feel good brain fuel and so much more! Most of us have heard and know how important essential fatty acids are for our bodies, brain health, emotional well-being, prevention, and overall wellness.

We hear about Omega 3s, 6s, and 9s. I never understood the difference between the 3. I just thought the 3 went together….. until I looked into it. Here’s a breakdown…..

Omega 3s – are found in foods such as Fish, flax seeds, chia seeds, walnuts, and some leafy greens like spinach! They promote brain, eye, and mental health, as well as benefiting our skin, bones and joints. They are essential for our hearts, disease prevention, fighting inflammation plus so much more.

Omega 6s – are a type of polyunsaturated fat found in foods such as vegetable oils, salad dressings, mayonnaise, fast food, junk food to be honest. Your go to choices would be flaxseed, hempseed oils, nuts and pumpkin seeds.

Why do we need Omega 6’s? – some benefits include lower cholesterol, bone health, decrease nerve pain, even PMS symptom reliefHOWEVER – if we have too much Omega 6s – there could be a problem – such as raised blood pressure, water retention, risk of obesity, heart attack, stroke and depression. Unfortunately the North American diet has an over abundance of Omega 6s being consumed. And what we want is 1:1 ratio of Omega 3s and 6s. We want to balance that number out.

Omega 9s – we don’t really need to supplement due to our bodies ability to create them on their own.  In general, a healthy person shouldn’t need to supplement them. 

Omega 3 supplement  – good sources are found in extra virgin olive oil, olives, avocados, and nuts.

We want Omega 3s for their ability to increase good cholesterol levels, reduce insulin resistance in diabetics, increase energy and mood, immune boosting, and even memory improvement. These foods are great and quite easy to incorporate into our daily diets.

Omega 3 supplementation

You really want to restore that balance of Omega 3s to 6s, especially with the higher incidence of mental health issues happening. This is one that is probably the most lacking in the majority of diets.

You want to find a liquid Omega 3 (to be stored in the fridge) or in a gel cap form (which is really a liquid), due the good absorption. Remember, our body will often look at a capsule as a toxin. When looking at your Omega 3 supplement, you want to make sure they are free from heavy metals and are of good marine quality.


Did you know that up to 90% of our immunity is in relation to our gut? And our emotional health has sooooo much to do with our tummy.  Gut health also helps with the absorption of daily nutrients and is beneficial to eliminating toxins in the body. It’s no wonder why there is more and more attention being put on gut health – thank goodness.

It needs to be a daily priority.

We need to have healthy gut flora all the time, especially with the increase in antibiotic prescriptions and anti-bacterial agents being used in our environments. The good bacteria must be higher than the bad bacteria in our bodies.

We can increase the good bacteria by eating fermented foods such as :

  • saurkraut
  • kefir
  • yogurt
  • kombucha

Probiotic Supplement

A lot of attention in on probiotics, which is so good! But does it interest you to know that most of the probiotics that we can buy never get into the small intestine?

Our stomach acid actually destroys it before it can get there (which is where we need the good gut bacteria to be). So a lot of our hard earned money is being eaten away by that stomach acid – frustrating right?

What if I told you the things to look for in a pro-biotic?

Well I will, because I wish I knew these things sooner.  What you want to find are

strains of bacteria that are very beneficial to children such as, lactobacillus rhamnosus, lactobacillus salivarius, lactobacillus plantarum LP01, Lactobacillus plantarum LP02, Bifidocbacterium breve, and Bifidobacterium lactis.

You also want a pre-biotic included which sort of sets the stage for the probiotic to get there.

What’s even more important is something called encapsulation. You want the probiotic to be protected from the stomach acid. If it isn’t, that delicate probiotic will be destroyed there, and your money is wasted, and your bodies aren’t benefiting.

Read your information of your probiotic and make sure that this is happening.

You want it encapsulated with a fatty acid (like natural glycerin) which is designed to help protect those sensitive cultures from the stomach acid. This helps the intestines to become colonized by the bacteria – which is exactly what you need!

Having this quality, it enables these 6 strains to become 5 x the amount of colonization than a probiotic that isn’t encapsulated. Amazing right??

Your immunity, emotional well-being, and every body system is directly affected by the tummy!! Have all the info, ask the questions, and make the best decision for you!

These probiotics are designed for kids and adults who have a sweet tooth! The granules are individually encapsulated which allow for proper absorption and colonization.  And they are delicious!

There are so many other supplements and adaptogens out there that I could discuss here, but for now, I just want to leave it to the basics.  I hope to do a post soon on some of my other favorites.

For more information or to discuss a personal natural wellness plan you can contact me here.

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