Supplements for Healthy/Athletic Living
This is the week 4 handout for “Performing Your Best Naturally” with Luanne Pennesi, RN, Gary Null PhD, and SoCalRunning.com.
You can get the rest of this program by visiting. Vitamin Combinations: Multivitamins Gary Null’s : Supreme Health formula Life Extension Foundation Mix tablets, capsules and powder Vitamin Shoppe brand men’s and women’s formulas Ca/Mg and bone complexes: Gary Null’s Bone Health Gary Null’s Calcium/magnesium complex Life Extension’s Bone restore Brain complexes: Gary Null’s Age Busters Life Extension Foundation’s Cognitex Powders:
TMG- SolgarPower Berry Blast – Gary NullRed Stuff “Green Stuff “Greens and Grains “Muscle Max “Suprema C vitamin C “Barley greens Greens +KamutL-Carnitine powder ( brand)GlutamineLecithinGround flax seedsSpirulinaChlorella
Aloe (Gary Null’s also Trader Joe’s)Gary Null’s ETERNALMilk Thistle tinctureGary Null’s BUG OUTCod liver oil
WEB SITES FOR SUPPLEMENTS: SUPPLEMENTS: PLEASE NOTE! YOU ARE ENCOURAGED TO WORK WITH A LICENSED NUTRITIONIST IN ORDER TO CUSTOMIZE YOUR SUPPLEMENT PROTOCOL. WHAT FOLLOWS IS INFORMATION DRAWN FROM THE CURRENT NUTRITIONAL SCIENCE LITERATURE AND IS MEANT TO BE USED FOR INFORMATIONAL PURPOSES ONLY.
Grape Seed extract: Flavanoid with supreme anti-oxidant activity, also recycles vitamin C in the body and protects brain and liver, and repairs connective tissue. Exceptional anti- inflammatory and anti-aging supplement.
NAC: N- Acetyl Cysteine: An amino acid needed to produce glutathione, potent detoxifier of alcohol, tobacco smoke, and environmental pollutants, all of which suppress the immune system. It boosts protective enzymes that protect the body from aging.
Alpha Lipoic Acid: Also a recycler of Vitamin C in the body and a potent anti-oxidant. It deactivates free radicals and works well with CoQ10. It also is part of glutathione production. It controls blood sugar and helps with nerve regeneration and reduces cholesterol levels. Found in spinach and broccoli.
L-Carnitine: Provides cellular energy for the muscles and protects the heart. Enhances the effectiveness of vitamin C and vitamin E and is excellent to aid in weight loss with regular exercise.
Coenzyme Q 10: Extremely important for the creation of cellular is a significant immune system booster and increases circulation. Helps to maintain flexibility of cellular membranes. A potent anti- oxidant.
High potency multi-vitamin- follow directions on bottle
Quercetin: A potent bioflavanoid, it is a potent anti-oxidant, anti-inflammatory and anti-allergy supplement. It stops cancer cell production and tumor formation, inhibits free radical damage and prevents blood clots; found in garlic, chlorella, dark berries.
Sea Veggie Salad capsules: Loaded with minerals and a great source of protein for the body without a lot of calories, promoters and alkaline environment in the body and are high in carotenes (vitamin A) and is a good source of iodine.
Carnosine: rejuvenate cells and protect them from premature aging; protects the chromosomes and lowers cholesterol. Superior brain cell protector.
Super antioxidant formula (or any high potency anti-oxidant complex): Overall prevention of disease ad aging. Includes many of these: Alpha lipoic acid Co Q 10 Gingko Selenium Bilberry Curcumin (turmeric) Grape seed extract Zinc Burdock Bioflavanoids Green tea Vitamin E, C Vitamin A Garlic Proanthocyanidins SOD
Garlic Cayenne tablets (follow directions on bottle): Dilates blood vessels, prevents blood clots, lowers cholesterol, immune stimulant, anti-cancer, antibiotic, anti-viral. Cayenne enhances circulation and is a catalyst for garlic. Detox formula capsules (per directions on bottle) for 6 months: Apple pectin Chrysanthemum Garlic Kelp Buckthorn root Dandelion root Ginger root Licorice root Burdock root Fennel Seed Goldenseal root Marshmallow Cascara sagrada bark Fiber Hibiscus Orange peel Oregon grape root Peppermint Prickly ash bark Psyllium Red Clover Rosehips Sarsaparilla root Stillingia Yellow Dock
Calcium/Magnesium complex: protects bone and teeth, helps with healthy blood clotting, nerve conduction, muscle contraction, lowers cholesterol, essential for bone growth, provides energy; prevents muscle weakness. Chlorophyll, phytonutrients and optimal use of vitamins:
Chlorophyll is the blood of the plant. It is strikingly similar to the molecular structure of human hemoglobin, the main part of human blood. The byproduct of plant metabolism is oxygen, and our cells need oxygen in order to survive. It also contains enzymes, which are the catalysts of life and play a role as anti-inflammatory agents, free radical scavengers and blood tonifiers in the body. It also contains high amounts of trace minerals, which help the body to maintain high levels of overall health. It also helps to alkalize the body, which helps to strengthen the immune system. Amazingly chlorophyll rich vegetables contain several amino acids, which are the building blocks of protein. Even once juiced, green vegetables provide beta glucan, which is a water soluble fiber.
Red chlorophyll from red fruits provides potent anti-oxidants needed to fight free radical damage and help to repair damaged cells in the body, as well as enzymes and minerals. It is as important to get red chlorophyll into the body as it is to get green chlorophyll.
Red fruit juices:
Dehydrated juices of nutrient dense foods that are rich in vegetarian sources of the carotenoid lycopene as well as other phytonutrients. Cranberries, apple pectin, strawberries, cherries, red raspberries, peaches, pears, papayas, mango, watermelon, red currants, nectarines, Pink grapefruits, blood oranges, pomegranates are good examples. Advanced red fruit juices: Green juices:
Green chlorophyll-rich foods that are also sources of phytonutrients, essential fatty acids, amino acids, anti-oxidants and trace minerals. For example, Green Kamut® juice, wheat grass juice, barley green juice, alfalfa leaf, oat grass juice, broccoli, parsley, kale, soluble rice bran, pineapple, carrot juice, spirulina, yucca root, black licorice root extract. Juiced greens and sprouted grains:
Probiotics, Essential Fatty Acids, pH balancers, enzymes, carotenoids and naturally occurring trace minerals are found in a powdered base of powerful chlorophyll-rich green vegetable juices. Some examples include:
Sprouted Quinoa Fennel Fructooligosaccharides (FOS) Vitamin E
Sprouted Green Algae Oat Grass Whole Leaf Pumpkin Carrot Juice Powder
Sea Vegetables Cauliflower Broccoli Kale Ginseng Carotenoid Complex Pineapple
Vitamin C products should contain:
Natural vitamin C from Acerola and Amla berries, fat soluble Vitamin C (ascorbyl palmatate), bioflavanoids, and phytonutrient rich red fruits (blueberry and cranberry), ascorbic acid, calcium, potassium and magnesium ascorbates and selenium for maximum absorption.
Anti aging formulas should contain Anti Aging powders often contain:
Soy Protein, Whey, Juiced Greens, Aloe Vera, Gingko Biloba Leaf, Phosphatidyl serine, Lycopene, Grape Seed Extract, Royal Jelly, Non-Dairy Acidophilus, Bifidis, Bee Pollen
and Acetyl-L-Carnitine; Lecithin, Green Algae Powder, Wheat Grass Powder, Green Barley Powder, Alfalfa Leaf, Oat Grass, Broccoli, Parsley and Kale; Cranberries, Strawberries, Apples, Cherries, Red Raspberries, Peaches, Pears, Papayas, Mangoes, Watermelons, Red Currants, Nectarines, Pink Grapefruits, Blood Oranges, Pomegranates, Pineapples, Lemons, Limes, Tangerines, Apricots and an herbal blend of Black Cohosh Root (Acteae Racemosa), Blessed Thistle Herb (Conicus Benedictus) Chastetree Berry (Vitex Agnuscastus), Cramp Bark (Vibernum Opulus), Damiana Leaf (Turnera Aphrodislaca), Dong Quai Root (Angelica Sinensis), False Unicorn Root (Chameaelirium Luteum), Fo-Ti Root (Polygonum Multiforum), Ginger Root (Zingiber Officinalis), Gotu Kola Herb (Centellica Asiatica), Hawthorn Berry (Crataegus Laevigata), Licorice Root (Glycyrrhiza Glabra), Motherwort Herb (Leonurus Cardiaca), Passion Flower (Passiflora Incarnata), Peppermint Herb (Mentha Piperitica), Saw Palmetto Berry (Serenoa Repens), Siberian Ginseng Root (Eleutherococcus Senticosu)
Fiber formulas often contain:
Flax seed, psyllium husk, rice bran, apple fiber, lecithin, oat bran, rice bran solubles, FOS, carrot, fruit blend (apple, grapefruit, orange, pineapple, lemon, lime, cherry, watermelon, pear, mango, strawberry, papaya, tangerine, apricot, cranberry), guar gum, locust gum, Jerusalem artichoke, vitamin C, ginger root, fennel seed, anise seed, cinnamon. Brain formulas often contain:
B vitamins, calcium, magnesium, gingko, L-phenylalanine, L-Glutathione, L-Taurine, Inositol, L-Carnitine, L-Cysteine, Blue Cohosh root, Siberian ginseng root, rosemary leaves, L-Glutamine, L-Tyrosine, Phosphatidyl serine, linoleic acid, linolenic acid, Caprylic acid
Antioxidant formulas contain: Vitamin A Magnesium Vitamin C Zinc Vitamin E Selenium Vitamin B6 Copper Astaxathin Quercetin L-Carnosine Lycopene Rosemary leaf powder Citrus bioflavanoids Rutin Bilberry fruit extract Red wine concentrate Grape skin extract China green tea leaf powder Reduced L-Glutathione L-Cysteine Coenzyme Q 10 SAMPLE GUIDELINE FOR SHAKES AND JUICES
1. PROTEIN SHAKE: Every morning a good form of protein helps
to stabilize your blood sugar for up to 4 hours. Use a BLENDER. • Protein powder: ONE SCOOP rice protein soy protein whey protein egg white protein hemp protein pea protein • Liquid Aloe Vera________oz. • Berries:
blueberry, cranberry, pomegranate and black cherry concentrates: 1 TBS each OR Blend frozen or fresh strawberries, raspberries, blueberries
Acai berries, Goji berries and mangosteen are also fine to add
• Optional to add: nuts, seeds, nut butters; if blood sugar imbalances
are not an issue, pineapple, mango, banana
• Dilute with milk substitute, organic juice, coconut milk or water,
• Red Chlorophyll powder_________________________________ • Vitamin C powder______________________________________ • Essential Fatty acids or oils:
Flax oil or flax seeds______________ Walnut/Evening Primrose/Avocado/Borage Oils______________ Norwegian Cod Liver oil___________________
Bee propolis (powerful antibiotic)__________________ Lecithin (source of phosphatidyl choline to support brain, nerves, muscles and controls cholesterol and triglyceride levels)________________ L-Glutamine (brain nutrient, energy source, healthy libido)__________ Digestive enzyme powder___________________
2. GREEN JUICE LEMONADE: Helps to detoxify, oxygenate
• Green juice (see sample juicing schedule)• Green powders__________________________________________
• Liquid Aloe Vera______oz• Vitamin C powder_______________________________________• Spirulina, chlorella_______________________________________• Dilute with water, coconut water, organic fruit juice, 6-8 oz. • Sweeten to taste with stevia, agave or xylitol••••
3. FIBER SHAKE: A gentle cleanse for the entire digestive system
while you sleep. 1-3 hours before bedtime, use a blender. • Comprehensive fiber product (e.g., Gary Null’s Friendly Fiber)___• ¼ tsp Celtic Sea Salt (re-mineralizes the colon)• Red Chlorophyll powder_______________tsp. • Liquid Aloe Vera____________oz. • Vitamin C powder_______________________________________• Dilute with milk substitute, coconut milk, organic juice or water• Optional to add: cinnamon, nutmeg, carob powder, non-irradiated
flavorings like vanilla, maple, butterscotch, peppermint)
(Based on the protocols of Gary Null, from his book, Get Healthy Now! 2006, Seven Stories Press) Managing withdrawal symptoms or headaches: Magnesium 500 - 1000 mg Cayenne 10-20mgm Niacinamide (non flush niacin) Gingko 150mgm Vitamin B6 90-100mgm CoQ10 200mgm Evening Primrose Oil 1500mgm Natural adrenal support Reishi mushroom complex L-Taurine 500mg Beta 1,3 glucan Pantothenic acid (Vitamin B5) Siberian ginseng Vitamin B6 Panax ginseng (good for hypothyroid conditions with weight gain) L-Tyrosine Red chlorophyll powders Brain drink for increased mental functions: Listen to Mozart while studying 12 oz. Protein shake with Cognitex (Life Extension Foundation, www.LEF.org) Pre-workout Protein shake Mitochondrial EnerGreen tea extract L-Carnitine 500 - 1,000mg CoQ 10 100 - 500 mg Vitamin B12 1,000mcg under the tongue Vitamin E 200-400IU DMG 125 mg under the tongue Post Workout: Antioxidant formula CoQ10 100-500mg L-Carnitine 500-1,000mg
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