Cholesterol, Fat and Gallstones  What causes gallstones? Sluggish bile flow, dieting, oral contraceptives, lack of exercise, excess consumption of refined starches or Vitamin C deficiency can all contribute to gallstone formation. Low or no-fat diets can cause gallstones by preventing the gallbladder from emptying completely and causing the bile to become thick and stagnant. Tests have shown that a cholesterol free diet has caused gallstone formation in animals. Many people have gallstones and don't even know it. Not only can gallstones be formed from different substances but the size can vary from sandy gravel to the size of an egg. If the stone is small it can pass unnoticed, but if it is large it can become lodged in the entrance to the common bile duct where it can block the bile flow and cause extreme pain. Pain will be located on the right side under the rib cage or can travel up the back behind the right shoulder blade. Stress is also a problem and can cause the gallbladder muscles to constrict and interfere with bile flow. Inactivity is another contributor to a sluggish gallbladder. As a means of prevention ensure that your diet is well balanced and nutritionally sound. Avoid excess fat consumption and heavy foods or excess starchy foods. Pears, parsley, comfrey leaf tea and cascara sagrada tea are all reported to help a poorly functioning gallbladder. Exercise regularly, take time to relax, drink adequate amounts of water daily and if there is doubt, consult a qualified professional for some alternatives to expelling gallstones. by C.Cote, R.N.C.      Connecting to Spirit  Spirit goes by many names; Higher Self, Source, God, All-that-is, Love, etc. Whatever you call it, it is a power that defies all logic. It is the all-pervasive energy that gives us life. Spirit is what guides us, inspires us, soothes us, heals us, comforts us and brings us peace, wisdom and compassion. It is our connection to Spirit that keeps us in awe of nature, pushes us to help our fellow man/woman, gives us hope for the future and instills an attitude of thankfulness. So, what is this Spirit? Spirit is the root of our being and the very energy that connects us all like a web of energy and vibration. Spirit is the thread that gives us joy, acceptance, unconditional love, unity, compassion, generosity and understanding. Spirit is many things, not just one. Spirit is the magnetic force that encompasses us all on our journey through life. We can participate with Spirit or we can turn a blind eye. But I would guess that our road is much smoother, more joyful and more fulfilling if we acknowledge our Spirit. Our Higher Self has much wisdom to share with us and we only need to pay attention to our surroundings and the little things on our path to be aware of it's presence. Everyone connects to Spirit in their own way. Praying to God in church, meditating, making offerings to Buddha, Praying to the East or honoring the Four Directions on the Medicine Wheel of life are all ways to connect to Spirit. The end result is all the same. We feel a connection to the divine, to the universe, to each other and it gives us a sense of belonging and acceptance. Perhaps we could learn to include all cultures in our understanding of Spirit. Education of various cultures and belief systems would help to give our youth a more broadened view of Spirit and how it is honored. If we all made an effort to be more understanding of each other and how we view Spirit, we'd soon realize that we're not so different from each other after all. by C.Cote, R.N.C.   Eating for Good Health  There are many programs and philosophies for eating a balanced diet. But what I'm discussing here are foods that promote health, not a diet or regimented eating plan. So, what does one eat, to eat for good health? Probably the most important foods are vegetables and fruits. These are the foods we need the most of. They are packed full of nutrients and enzymes. But, it isn't wise to be eating too many canned or over-processed or frozen vegetables and fruits. Processing vegetables and fruits at high temperatures destroys the valuable enzymes and some of the nutrients contained in them. Vegetables are best eaten raw or lightly steamed. The enzymes are destroyed at temperatures above 115 degrees Fahrenheit. For people who have a sensitive digestive tract or seniors who have lost some of their digestive function, steaming vegetables, rather than eating them raw, is probably easier on their system. Another option to concentrate the nutritive benefits from vegetables is to juice them. Juiced celery, beets, apples and carrots make a tasty tonic and concentrated source of vitamins and minerals. Green and cruciferous vegetables, such as broccoli and cauliflower are full of anti-oxidants and should be a staple in a person's food repertoire. A wide variety of colors in your vegetable and fruit selection ensures a wide range of nutrients. Orange and yellow vegetables and fruits such as carrots, cantelope and spaghetti squash are high in beta-carotene. Purple and blue vegetables and fruits such as purple cabbage, blueberries and purple grapes are high in anthocyanins (potent anti-oxidant). Red beets are high in another potent anti-oxidant, betacyanins. Green vegetables are high in chlorophyll which is an excellent blood cleanser. Whole grains would be the next in line as a valuable health-promoting food. Old fashioned oatmeal, brown rice, millet, buckwheat and quinoa are excellent sources of fibre. I think our society gets hung up on a fad and does it to the extreme. The concept that carbs are to be shunned is unbalanced. If eaten in controlled portions, they can provide us with a slow release of energy that gives us endurance. Whole grain carbs also offer bulk to keep our digestion running smoothly. The problem arises when concentrated carbs are eaten instead of whole grains and in larger than necessary portions. White bread, pasta, cakes, cookies and white rice all break down more rapidly and increase the blood sugars more quickly and also cause them to drop more quickly later. This rapid increase in blood sugars can overwork the pancreas, adrenals and liver, contributing to weight gain and premature aging. Excess refined sugars actually leave us lacking nutrition, as they often use up more nutrients than they give us. They can promote unfriendly bacteria in the colon and produce excess gas. High quality, lean proteins are the next component of a healthy eating plan. Free range chicken, organically fed beef that is not given drugs, omega 3 eggs, fresh cold-water fish and beans & lentils all provide concentrated proteins needed to support the muscles and tissues of the body. Basically, what it all comes down to is eating foods that are as whole and unprocessed as possible. Its the equivalent of putting a high octane fuel in your car to help it run clean and efficient. We need to remind ourselves that our foods choices are in our control and we can choose a higher quality food to help our bodies run more efficiently. by C.Cote, R.N.C.         Flower Essences  Flower essence therapy became well known with Dr. Edward Bach's discovery of his 38 flower essences.Dr. Bach was a renowned physician and bacteriologist who practiced in London, England. He quit his successful practice in 1930 to devote all his time and energy to the research and development of the now famous "Bach" flower remedies. So what are flower essences all about? Dr. Bach discovered that the vibration of certain flowers will actually remedy a particular state of negative emotion. His method of healing with the flower essences gave relief to the emotional state and not directly to any physical ailment. Physical ailments always have an emotional root or an associated emotional component. Dr. Bach discovered that by using the gentle vibrations of the specially prepared flowers, he could help his patients to regain their health through emotional healing and balance. The flower essences are gentle and harmless and can be used by anyone. Flower essences are not to be confused with essential oils. Flower essences are a vibrational remedy, much like homeopathy, and contain no oils. Bach's discoveries have paved the way for many more flower essences and now there are companies manufacturing flower essences around the world. Hundreds of flower essences are made from flowers in Hawaii, Japan, England, Australia, United States and Canada. They are made from plants such as Seaweed, Hibiscus and Dandelion to name just a few. Flowers around the world are being discovered as useful and helpful remedies. Often the flower essences are used by practitioners to aid with other therapies. And there are practitioners who specialize in flower essence therapy only. Yet, there are others who self-prescribe the remedies for themselves. Some of them are available at local health food stores and are often supplied with a chart or brochure to guide you in their actions. An experienced practitioner will be well versed in the nuances of the subtle differences of the flower remedies and after a consultation would know better which flowers to prescribe for various emotional states. A practitioner may also have access to a wider range of flower essences than the average health food store. It is possible to blend 3 or 4 essences to customize their actions to your emotional state. The Bach flower remedies have been around the longest and are more likely to be available at health food stores. As a starting point to understanding flower remedies, here are the 38 Bach Flower essences and a brief summary of what they are used for. AGRIMONY - mental torture behind a brave face ASPEN - vague fears of unknown origin BEECH - intolerant of others, critical CENTAURY - weak-willed, subservient, timid CERATO - seeks advice and confirmation from others, self doubting CHERRY PLUM - fear of mind giving way, verge of nervous breakdown CHESTNUT BUD - failure to learn from past mistakes CHICORY - possessive, selfish, feels rejected CLEMATIS - dreamers that lack interest in the present CRAB APPLE - self hatred, sense of uncleanliness, disgust ELM - overwhelmed by responsibility GENTIAN - discouragement, despondency, melancholy GORSE - hopelessness, despair HEATHER - self-centeredness, self-concern HOLLY - hatred, envy, jealousy HONEYSUCKLE - lives in the past, nostalgic, has regrets HORNBEAM - weary, mental fatigue, can't cope IMPATIENS - impatience, irritable, nervous LARCH - lack of confidence, feels inferior MIMULUS - fear of known things (pain, death, people, animals, etc) MUSTARD - deep gloom with no origin OAK - overworks, despondent but carries on, obstinate OLIVE - complete exhaustion,lack of zest PINE - self-reproach, guilt RED CHESTNUT - anxiety for others, fear for others wellness ROCK ROSE - terror, panic ROCK WATER - self-repression, rigidity of outlook, self-domination SCLERANTHUS - indecision, uncertainty, wastes time - loses opportunity STAR OF BETHLEHEM - shock, bad fright, sudden accident SWEET CHESTNUT - extreme anguish, mental despair VERVAIN - tenseness, hyperanxiety, perfectionist VINE - domineering, inflexible, aggressive pride WALNUT - protection from over-sensitivety to outside influences WATER VIOLET - proud, aloof, mental rigidity WHITE CHESTNUT - persistent unwanted thoughts, mental arguments WILD OAT - uncertainty about correct path in life, dissatisfaction WILD ROSE - resignation, apathy, drifter WILLOW - resentment, bitterness, self-pity by C.Cote, R.N.C.           Healthy Fats  Fats are a vital part of our diet. Unfortunately many people eat too many of the bad or unhealthy fats and not enough of the good or healthy fats. So, what are good and bad fats? Bad fats are generally considered to be altered fats. Altered fats are not able to be processed properly in the body and are often linked with cancers and degenerative diseases. They are linked to free radical damage and toxic metabolic by-products in the body. The best way to avoid altered fats is to avoid hydrogenated oil products. Shortening, margarine, bakery products, candies, fries and other deep-fried foods, and processed foods such as potato chips all contain hydrogenated oils. Oils from fresh raw seeds and nuts such as flax seeds, pumpkin seeds, sunflower seeds, sesame seeds and walnuts all provide valuable essential fatty acids and are considered to be good fats. Fish like salmon, mackerel, rainbow trout and sardines provide another kind of essential fatty acid to help promote health and well-being. What is it about these health-giving oils that makes them so special? These oils contain essential fatty acids which are not produced by the body, yet are necessary to function optimally. EFAs (essential fatty acids) stimulate metabolism and increase the rate at which fats and glucose are burned in the body, so they can actually enhance weight loss and help staying slim. EFAs are needed for cell membranes, brain & nerve cells, synapses, muscles and in the transfer of electrons and energy in biological systems. EFAs are instrumental for good health and are involved in many chemical processes in the body. If we are not eating foods with these valuable components, we can exhibit signs of EFA deficiency. Some symptoms of deficiency are: dry skin, rashes, dry straw-like hair, susceptibility to infection, vision problems, hard dry ear wax, headaches, depression, heart disease, allergies, inflammation, arthritis and dry, splitting weak nails. In order to get on track with the good fats consider cutting back on  the quantity of saturated fats that you consume, eat more cold water fatty fish such as salmon, tuna, or rainbow trout, make salad dressing with flax seed oil, eat only lean meats, remove skin from chicken, eat low fat dairy products and eat more veggie meals. The result will be a healthier, happier and more energetic you. by C.Cote, R.N.C.   High Power Foods  High power foods are foods that are richer in nutrients than most other foods. They can deliver more pep and promote a greater output of energy. By incorporating some of these foods into your diet you can increase your energy levels, eat less (which may facilitate weight loss), or at the very least, may provide you with better nutrition. LECITHIN is made of fat, unsaturated fatty acids, choline and phosphorus. It is found in the body in every cell of the body and should be maintained there to keep the body functioning effectively. Lecithin is necessary for brain function and is also a natural tranquilizer found in the myelin sheath that surrounds the nerves. It is also found in larger quantities in the heart, bone marrow, kidneys, liver and spinal cord. It helps to distribute body weight more evenly and lowers cholesterol levels in the blood. Lecithin is available in liquid, powder, granule and capsule form. BREWER"S YEAST contains all of the major B vitamins (except B12, which can be bred into it), nineteen amino acids and about 18 minerals. Brewer's yeast helps with increasing energy levels. It is sometimes referred to as nutritional yeast. One teaspoon mixed in water or juice can give an energy boost that can last for several hours. WHEAT GERM contains the nutrients necessary for germination and growth of a seedling, so you can count on this being a highly nutritious food. Vitamin E is present in high concentration in the oil of the wheat germ. Because the wheat germ is removed from bread and cereals to protect shelf life, these foods are lacking the vitamin E which comes from the wheat germ. Wheat germ oil has been tested and found invaluable in building energy and warding off fatigue. Both wheat germ and wheat germ oil, once opened, should be refrigerated to prevent rancidity. SUNFLOWER SEEDS along with most other edible seeds are an excellent source of protein and many other nutrients. They make a handy snack to carry around any time. For best nutrition, sunflower seeds should be eaten hulled and raw, as cooking causes a loss of some of the nutrients. They should be stored in the refrigerator once they've been opened. Hypoglycemics may find this a portable food handy in controlling blood sugar levels. ALFALFA is a very complete and nutritionally rich food. Alfalfa is high in minerals, vitamins, protein and contains all essential amino acids. Alfalfa has valuable anti-toxin and detoxification properties and can prevent exhaustion and provide resistance to disease. BLACKSTRAP MOLASSES contains by comparative volume, more calcium than milk, more iron than eggs, more potassium than any food and is an excellent source of B vitamins. It can be used for cooking or added to yogurt. If it is taken straight by a spoonful, be sure to rinse mouth after, as any sticky substance left in the mouth will encourage tooth decay. Blackstrap molasses has been known to prevent anemia. SPROUTS are an easily digestible form of seeds. They are rich in vitamin  B, C, and E and are the cheapest source of natural vitamins you can find. When seeds sprout some of the vitamin content increases up to one thousand per cent. Sprouts are easy to make in your kitchen any time of the year and can be added to salads and sandwiches. They are also readily available at your grocery store. Because these foods are a more concentrated form of nutrition they may pose as an allergy risk for some people - consult your specialist if in doubt. by C.Cote, R.N.C.           Indigestion  Most people have experienced some kind of digestive upset. Unfortunately, most people don't really place a lot of importance on it. If you go to the drugstore and look at the over-the-counter digestive medications - Zantac, Eno, Pepto-Bismol, Tums, Exlax, etc. -  it's a common issue. People go and get a bottle of Pepto Bismol and just carry on eating the way they always have. But why are we always suffering from these digestive upsets? Probably the most common problem that people suffer from is excess acid or heartburn. Why is this so? Well, there are many reasons why a person can have this problem. Some of the more common ones are stress, overeating, excess spicy food, excess fatty food, excess processed food, excess sweets, excess salt and improper food combining. Along with some of these factors is a very simple one - inadequate chewing. Chewing is the first step of the digestive process. A lot of people think little of this step and swallow a good portion of their food without proper chewing.  The chewing action actually activates saliva and triggers the stomach to get ready for the food to come. Enzymes from the pancreas and hydrochloric acid in the stomach and bile from the liver are all part of this digestive process. If we swallow our foods without proper chewing, we are unable to break down the nutrients properly and get the full benefit from the food. The whole chain reaction started by chewing is, in effect, slowed to a chug. Without proper activation of digestive juices, our foods have a tendancy to sit and putrify, forming gases.  In an attempt to rid the unchewed mass from sitting there, the hydrochloric acid production may be exaggerated to over-compensate. That's when acid indigestion sets in. Often inadequate chewing goes hand in hand with eating too fast. This can cause us to swallow air, contributing to the discomfort of gas. If we are eating too fast, chances are we will overeat. It takes about 15 - 20 minutes for your eating to register fullness by the brain. Moderation of sugars, spices, fats, and salt can help minimize digestive upset. Another issue that is quite common is drinking liquids with our meals. When we drink liquids with our meals, we dilute our saliva and digestive juices and they become ineffective. Ideally, drinking before or after meals is best, but not during the meal. Drinking an excess of carbonated soda pop can contribute to indigestion by creating gas. Reading as much as you can on your condition will help you to become familiar with all the various approaches to remedies. Food combining can minimize indigestion and streamline the digestive process.  Foods that are whole and natural will not often cause indigestion. Usually it is the modified and processed foods that are the culprit of indigestion. Consider reducing portions while trying to resolve the problem of indigestion. Vegetables, fruits, whole grains, fish, poultry, and meats prepared simply, with herbal seasonings and little fat are the best choices to streamline digestion. If a person is consistently experiencing indigestion, it may be worth trying a digestive enzyme to assist the body in breaking down the nutrients in the food. by C.Cote, R.N.C.          Iridology  Iridology, as we know it today, is said to have its beginnings around 1861 when Hungarian Ignatz von Peczely began his serious studies of the iris of the eye in correlation to health or illness of the human body. Ignatz von Peczely became a doctor in 1867 and continued his study of the iris with his patients and saw many reflex points in their eyes. He was able to systematically identify these health weaknesses and map them out in a chart of the eyes. It seems that from that point on, world wide, there were many other holistic doctors that took an interest in the study of the iris. They all seemed to come to independent similar conclusions. Contrary to what many people may think, over the years, Iridology has had much documentation and valid scientific proof for its accuracy as a healing modality. It has actually stood up in courts of law in North America and Europe as being a legitimate method of natural healing. The practitioners were acquitted of any charges of misleading or unscientific practices. It is a tool that can be used to promote health and prevent ailments before they develop into serious conditions. The iris of the eye is a direct reflection of the health state of the body. The iris reveals, through pigment and structure changes, abnormal conditions of tissue in the human body. Each organ, gland and tissue is represented in a specific location in the irises of the eyes. Organs and tissues on the left side of the body are represented in the left iris and the right half of the body is represented in the right iris and any organs and tissues lying along the centre of the body are revealed in both irises. Iridologists do not diagnose disease, but rather, analyze the tissue conditions of the body. Through this analysis, information to support the body is given, utilizing herbs and nutrients to build and support the unique characteristics of the clients body. If we know that we have a weak liver, we can then take care to give it the extra attention it deserves. And so the whole idea with Iridology is about health and prevention through nutrition, herbs and lifestyle changes that support the body in its natural healing process. by C.Cote, R.N.C. Keeping your Liver Healthy  Weighing about 4 pounds,the Liver is the largest gland in the body. It produces bile that is stored in the Gall Bladder. This bile is released when needed to digest foods, fats and fat soluble vitamins. It also helps in the assimilation of calcium and in the conversion of beta-carotene to vitamin A. The liver produces a substance called Glucose Tolerance Factor (GTF) which acts with insulin to regulate blood sugar levels. The liver plays an important part in metabolism, in the synthesis of fatty acids from amino acids and sugars, in the production of lipoproteins, cholesterol, phospholipids and in the oxidation of fat to produce energy. The liver also acts as a detoxifier. These days there are many toxins for the liver to process. Insecticide residues, drugs, alcohol, chemicals and metabolic waste must all be handled by the liver. As if the liver didn't have enough to do, it is also responsible for regulating the Thyroid function by converting thyroxin (T4) into its more active form, Triiodothyronine (T3). Inadequate conversion of T4 into T3 by the liver can lead to Hypothyroidism. So as you can see, the liver is very important to many functions in the body. So how can we keep it functioning at its best? Drinking plenty of water is important. If you are dehydrated, the bile stored in the Gall Bladder can become sludgey and contribute to Gall Stones. Avoid constipating foods. The liver has to work twice as hard when you're constipated. Make sure that you are eating enough fibre and bulk. Avoid smoking, drugs, alcohol, fried and fatty foods, hydrogenated fats, junk food, sugar, refined flour products, processed foods, coffee, tea and spicy foods. The liver can become fatigued by consistent over-eating. When the liver is over-worked, it can't detoxify the body properly. Foods that are naturally cleansing to the liver are: beets, carrots, apples, greens, sprouts and lemon juice. Drinking 2 tablespoons of Liquid Chlorophyll with 1 Tablespoon Lemon juice in a glass of water every day is a good way to help cleanse the blood and liver. Some supplements that also help the liver are: Coenzyme Q10, Lecithin, Digestive Enzymes containing Ox bile, Choline, Vitamin C, Vitamin E, Milk Thistle, Dandelion, Flax Oil, Evening Primrose Oil and Burdock root. And on an emotional level, according to Chinese Medicine, the liver is related to the emotion of anger. If you allow yourself to get easily agitated, you strain the Liver Meridian and thus the flow of Chi (life force) through that organ. Practice stress-diffusing techniques like yoga, Tai Chi and meditation. by C.Cote, R.N.C.     Meditation and Creative Visualization  Meditation is a wonderful way to de-stress and also to find your centre point and sense of peace. It can help you to lower your blood pressure, reduce pain and feel more relaxed in general. So, what do you need to know to meditate effectively. Well, the beauty of it is that all you need is a quiet comfortable spot and maybe 10 or 15 minutes. Of course, you can spend more time if you have it, but you will be amazed with what a difference 10 minutes can make once or twice a day. You can even do it on a break to help feel replenished at work. You don't need any special equipment, special clothing or special facility. I think there are two basic kinds of meditation. One, which is primarily done to de-stress and to relax, is passive, and the second method is more a form of active meditation and creative visualization. I think the active form really requires that you master the passive form first. To meditate for relaxation, first find a comfortable spot and get into a position that doesn't require adjustment or movement. I prefer to meditate sitting up because I can't fall asleep as easily and it helps me to focus. If you feel able to relax better laying down, then go for it. Whenever I have taught meditation to others, I encourage them to look straight ahead and raise their eyes up without lifting their head. This eye position encourages alpha brain wave rhythms, which enhances your meditation. As you keep looking up as high as you can, your eyes will start to flutter, then you gently let them close, but maintain the eye position for awhile, as if you are looking up at the inside of your forehead. Next I suggest you start to focus on your breathing. Breath in slowly and count to 5 or 10 and then exhale at the same rate. Some people often find this enough to relax, but for those that need more to focus on, I suggest a systematic approach of muscle contraction and release. Start with your toes, and gently curl and tighten your muscles and then release. Work your way up your legs and and torso and then to your neck. Try and relax the muscles in your face and around your eyes. Continue with a slow rhythmic breathing. When you are in this relaxed state, focus on one thing and only one thing. What this does is teach your brain to stop running around willy-nilly and thinking of all the stressful things that it gravitates to. You learn how to relax your body and your mind. The end result will be a more relaxed and stress-free you. Once you have mastered this technique, you can take it a bit further. The active form of meditation is the same kind that athletes sometimes use to practice their sport. Research has shown that if you do this, you actually improve your co-ordination and performance results in sports. We can also use this concept for our everyday life. While in your relaxed meditation state, visualize with all the detail you can, the exact motions of what you will be doing that day.  You can see yourself, in your mind's eye, conducting the events of your day with ease. If this meditation and visualization is done every morning, you are setting yourself up for a successful and stress-free day. It can also be used to improve health. Visualize all your body systems functioning perfectly. See yourself with a radiant glow of vitality. What we create in our minds becomes a reality. We have the power to create whatever we want, we just have to focus on it and see it in our mind regularly and we can make it our reality. by C.Cote, R.N.C.     Do we all need the same nutrition?  There are many guidelines and charts and pyramids giving us information on what and how much we should eat. I realize that some people may need guidelines to follow so they can get the basic nutrition they need. Unfortunately, many people think that by following these guidelines that this is all they or anyone else needs. One thing to remember is that these charts are only guidelines and that's all. We are not all the same height, the same weight or have the same health. Having a larger frame, larger muscles and more body tissue demands more nutrition to fuel the larger mass. Conversely, a petite person will have different nutritional needs. They may not need as much protein to fuel their smaller muscles, as many carbs to give energy to their smaller body or as many fats to sustain their smaller frame. Aside from size differences, there are other factors to take into consideration. Nutritional needs are also dependant on  activity levels.We don't all have the same rate of digestion, the exact same physiological characteristics or the exact same health strengths and weaknesses, age, or the same genetics. We don't all handle stress the same way. What one person finds stressful, another may feel is insignificant. The emotional and mental component can even play a part in our nutritional needs. If I am a worrier, I can get stressed more easily and more often. I may have a higher need for B vitamins to feed my nervous system than someone who is laid back and not as easily ruffled. If someone has Colitis, their nutritional needs will be very different from someone who suffers from Diabetes. If someone has an allergy to wheat and dairy, they will have very different nutritional needs. If someone is very active, they will have different nutritional needs. The bottom line is that we all have very different nutritional needs and biochemical individuality. So how do we figure out what we need? Well, the majority of us can err on the generous side and take a few multi-vitamins/minerals every day, to fill in any gaps our diet may have. It's a form of insurance if we are not eating regularly or making some poor food choices throughout the day. If we are healthy and don't suffer from any health problems, this is a good form of insurance. We can read books to educate ourselves on what the different vitamins and minerals do in the body. If, on the other hand, we have some health issues, then we will likely need some professional advice from a nutritional practitioner. There are many more professionals in this area than there used to be. Having a Nutritional assessment using symptomatology may provide helpful to pinpoint any nutrients that may be lacking or needed in higher amounts. by C.Cote, R.N.C.     Do you suffer from Nutritional Deficiencies?  Many people are not absorbing the nutrition that they need to function optimally. Are you one of these people? It is one thing to get the daily minimum nutritional requirements and quite another to have a body that functions at its best. Many contributing factors can make our diet and nutritional intake less than adequate. Crops grown in depleted soil, pesticide residues, premature harvesting, over-processed foods, packaged foods, frozen foods, fast food and skipping meals can all create less than ideal nutritional intake. Along with this inadequacy is the added burden on our bodies of air pollution, water pollution and chemical toxins from a variety of daily exposures. Our body must not only endure far from perfect nutrition, but also has to cope with the added stress of processing substances that our ancestors never had to. What was once a simple task of eating a balanced diet to get all the vitamins and minerals you need, now can require supplementation to avoid symptoms of nutritional deficiencies and create vibrant health. A large part of society may suffer symptoms of many different vitamin and mineral deficiencies and may not even know it. Many people have gotten used to the imbalances in their bodies and write it off as a natural part of aging and think its nothing to worry about. That is, until they've developed some major problems. Did you know that a lack of Potassium can put a strain on your heart, creating irregular heartbeat and blood pressure fluctuations? Did you know that lack of Vitamin A can interfere with night vision? Did you know that a lack of B vitamins can cause low hydrochloric acid production and interferes with proper digestion. Which in turn can further hinder assimilation of nutrients. We all don't need to have scurvy to know that we might have a Vitamin C deficiency. One of the common symptoms of Vitamin C deficiency is bruising easily. Because Vitamin C is instrumental for collagen formation and tissue elasticity, the tiny capillaries may rupture easily without adequate amounts of Vitamin C and cause excessive bruising. People may say that they drink orange juice or eat oranges and surmise that they are getting enough vitamin C. You would have to eat 40 oranges a day to absorb adequate amounts Vitamin C for optimum health. And if you smoke, you need even more. One cigarette can deplete as much as 100 mg. of Vitamin C from the body. Iodine deficiencies can manifest as low blood pressure, fatigue and weight gain. So, as you can see, deficiencies can manifest in many ways. Many symptoms that people may seem to think of as insignificant. Unfortunately, if these deficiencies are allowed to go on for extended periods of time, the body will start to prematurely age and show signs of stress, wear and tear, and functional strain. The good news is that you have the power to do something about all this before it happens.To ensure that your body gets protection from the stresses of daily pollution, poor digestion, poor quality food or skipped meals, it is a good idea to supplement the diet with a well balanced daily Multi-Vitamin & Mineral formula. Multi-vitamins are formulated to work synergistically, that is they work together as a cohesive unit. Most vitamins and minerals absorb better when taken in unison. Vitamin manufacturers take these synergistic properties into consideration when formulating their products. The multi-vitamin supplement should be the backbone of any supplement regimen. Additional supplements can be added to personalize to your specific needs. If you are a woman, chances are an additional supplement of calcium would be in order, particularly if you have any milk allergies and are not eating enough calcium rich foods. If you are anemic, then an iron supplement may be in order. Often, one of the most common problems that people have, is difficulty with their digestion. As we age our digestive functions diminish, compounding our deficiency problem. Taking a balanced digestive enzyme formula can ensure proper absorption of our food and nutrients. We can eat perfectly, but if we are not absorbing the nutrients from food, its all a wasted effort. There are many good supplement companies. You may want to check out a health food store for food products that are grown without pesticides and chemicals. Buying organic foods ensures that you are not putting additional toxins from foods into your body. If you think that you may have some nutritional deficiencies, taking supplements may be the answer for you. by C.Cote, R.N.C.     Go to this page to find out how to get a personalized nutritional analysis. Preventing Osteoporosis  Osteoporosis, which literally means "porous bone," is a disease  in which the bones gradually lose density and begin to deteriorate. People with osteoporosis have brittle bones and an increased susceptibility to fractures of the hip, spine, ankles and wrist. Preventing Osteoporosis needs to start early in life. Women are more prone to getting it and prevention should be considered during the teenage years. One of the most important things to do is encourage teens to stay active. Weight bearing exercise throughout life is a good start to strengthening and building bone. Studies have shown that women who don't achieve maximum bone density by the most advantageous time between the years of 30 and 35, and they have a small frame, then they are more likely to develop osteoporosis. During the early years, bone is replenished faster than it is broken down. After age 35 bone loses increasing amounts of protein and minerals, more than they can build up. For women in this position by the time they reach menopause, the process intensifies and the risk is higher. Estrogen levels drop and bone building can't keep up to normal levels. The bones become thin and porous. For women of smaller stature, the lose of bone mass can be detrimental. Painful fractures can occur and contribute to a more sedentary life, which can compound the problem. So, to keep the bones strong... - keep active - weight training, yoga, tai chi, walking or whatever is fun for you - eat a balanced whole food diet - alkalizing foods like greens - avoid junk food - avoid substances that cause calcium excretion or prevent absorption such as caffeine, pop, sugar, heavy meat-eating, wheat bran, excess sodium, oxalic acid, phytic acid - eat foods that are high in calcium such as broccoli, greens, canned salmon with bones, tofu, seeds, nuts, sardines, beans, blackstrap molasses, soybeans - supplements that help bones are Vitamin D (or sunshine), Calcium, Essential Fatty Acids, Magnesium, Boron, Silica, Vitamin C, B-Complex,  DHEA, natural progesterone cream, wild yam cream Eating a balanced diet of whole foods, maintaining adequate calcium levels, avoiding calcium depleting foods and substances, exercising regularly and keeping a healthy lifestyle can prevent Osteoporosis from developing. by C.Cote, R.N.C.            The Value of Herbs  Before medicine and drugs became prevalent in society, the main remedies for healing were plants. Many of our modern day medicines are actually derived from plants. Digitalis or digitoxin, which is used as a heart medication, is concentrated from the beautiful Foxglove plant. White Willow bark which reduces fevers and inflammation is a predecessor to Aspirin. Our ancestors were often wiser than we give them credit for. Herbs are having a huge comeback. People are studying herbs and using them more and more for common complaints. Being plants,they are a natural remedy that the body processes as if it were a food. Drugs are artificial synthesized components in unnatural combinations that the body cannot process. Drugs leave deposits in the body, because the body can't eliminate them. Herbs have the ability to support the body in a natural, gentle way that can help build and nourish it. If you are new to herbs, I would recommend a herbal course to become familiar with all their actions and classifications. Herbology is a valuable asset to keeping our families healthy. Or if you'd rather, visit a herbalist for help with remedies for common ailments until you learn about them and feel more comfortable using them on your own. Always avoid any herbs that you may be allergic to. There are many good books available about herbs. There are also books available that tell you of the herb and drug interactions, so you can be safe if you are on a medication while using herbs. One of the safest ways to start using herbs is one at a time. Read up on that herb and become familiar with its properties. Herbs are classified by their actions and effects on the human body. Once you've used some herbs, its a good idea to keep a herb journal with notes on its properties and what you have used it for. Over time, this will become a valuable reference for you and your family to use repeatedly. Herbs can be purchased in bulk from health food stores and prepared for use at home. Some of the many ways you can use them are as teas, tinctures, compresses, salves, capsules or decoctions. Of course you can always purchase most herbs already made into capsules or tinctures, for ease of use, if you do not want to make your own preparations. Herbs are truly a gift of nature. by C.Cote, R.N.C.            Vitamin Information  Vitamin A Vitamin B1 - Thiamine Vitamin B2 - Riboflavin Vitamin B3 - Niacin Vitamin B5 - Pantothenic Acid Vitamin B6 - Pyridoxine - Pyridoxal-5-Phosphate Vitamin B12 - Cobalimin - Cyanocobalamin Bioflavinoids Biotin Vitamin C Choline Vitamin D Vitamin E Essential Fatty Acids Folic Acid Inositol Vitamin K Vitamin A  (Possible supplement dosage - 10,000 to 50,000 IU daily) What its good for... - aids in the proper function of the immune system - builds resistance to respiratory infections - helps acne - helps skin and outer layer of organs and tissues - helps bone and enamel formation - helps repair tissue Signs of Deficiency... - night blindness - lack of eye tearing - dry skin, hair and nails - loss of smell and appetite - digestive problems - fatigue Where to find it... - fish liver oil, liver, carrots, yellow fruits, dark green and yellow vegetables back to top Vitamin B1 - Thiamine  (Possible supplement dosage - 10-75 mg daily with meals taken with other B vitamins) What its good for... - promote growth - improve carbohydrate digestion - improve mental attitude - keep nervous system functioning normally - supports brain and heart function - essential for metabolism of fats and proteins Signs of Deficiency... - Beri Beri - sensitivity to noise, irritability - fatigue, insomnia - shortness of breath - low hydrochloric acid, gastrointestinal problems - numb hands / feet Where to find it... - brewer's yeast, most vegetables, whole grains, brown rice, fish, meat, nuts, seeds, beans, poultry back to top Vitamin B2 - Riboflavin  (Possible supplement dosage - 10-75 mg daily with meals, taken with other B vitamins) What its good for... - promote growth and reproduction - promotes healthy skin, nails, hair - supports vision - supports metabolism of carbohydrates, fats, proteins - aids respiration of cells Signs of Deficiency... - cracks in corners of mouth - hair loss - digestive problems - trembling - sensitivity to light Where to find it... - organ meats, eggs, green leafy vegetables, nuts beans, whole grains, brown rice, poultry, blackstrap molasses, brewer's yeast back to top Vitamin B3 - Niacin  (Possible supplement dosage - 25-200 mg daily with meals, taken with other B vitamins) What its good for... - respiration of cells - improves circulation - prevent severity of migraines - promotes healthy skin, nerves - promotes healthy digestion Signs of Deficiency... - poor appetite, nausea, indigestion - dermatitis - canker sores - poor circulation, cold hands and feet - headaches - bad breath - fatigue, insomnia Where to find it... - liver, lean meat, brewer's yeast, fish, eggs, nuts, poultry, avocados, dates, figs, prunes, corn flour, tomatoes back to top Vitamin B5 - Pantothenic Acid  (Possible supplement dosage - 50-1000 mg daily with meals, taken with other B vitamins) What its good for... - builds anti-bodies, fights infection - reduces stress, supports adrenal glands - prevent fatigue - helps sugar and fat convert to energy - benefits skin, nerves, digestive tract Signs of Deficiency... - hypoglycemia - duodenal ulcers - blood and skin disorders - painful burning feet - respiratory problems - adrenal exhaustion - hair loss - low stomach acid, intestinal problems - fatigue, dizziness - premature aging Where to find it... - beef, liver, poultry, eggs, salmon, nuts, dark green vegetables, broccoli, cabbage, cauliflower, lentils, beans, seeds back to top Vitamin B6 - Pyridoxin - Peridoxal-5-Phosphate  (Possible supplement dosage - 10-500 mg daily with meals, taken with other B vitamins) What its good for... - helps digestion of proteins,carbohydrates and fats - prevents nervous and skin disorders - helps convert EFAs to prostaglandins - required for the conversion of tryptophan to serotonin - assures proper potassium and sodium levels in cells - helps proper absorption of vitamin B12 Signs of Deficiency... - anemia, arthritis, edema - depression, lethargy, insomnia - sore mouth and tongue - weight problems - hair loss, dandruff, dermatitis, acne - dizziness, clogged arteries - hypoglycemia - digestive disturbances Where to find it... - brewer's yeast, chicken, liver, meat, blackstrap molasses, whole grains, brown rice, fish, bananas, green leafy vegetables, seeds, nuts, raisins, eggs, cantaloupe, potatoes, lemons back to top Vitamin B12 - Cobalamin - Cyanocobalamin  (Possible supplement dosage - 10-1000 mcg daily with meals, taken with other B vitamins) What its good for... - only vitamin that contains essential mineral elements - forms and regenerates red blood cells - promote growth - increase energy - maintain healthy nervous system - helps to properly utilize fats, carbohydrates and proteins - improve concentration, memory, balance - helps iron utilization Signs of Deficiency... - fatigue, lack of stamina - digestive disorders, loss of appetite - anemia, palpitations - dizziness, ringing in the ears - nervousness, stress - memory loss - depression Where to find it... - liver, sardines, mackerel, haddock, clams, crab, mussels, halibut, swordfish, oysters, herring, snapper, flounder, salmon, lamb, swiss cheese, eggs, pork, kidney, legumes, brewer's yeast - if taking a supplement - use the sublingual form, dissolve under tongue before meals back to top Bioflavinoids  (Possible supplement dosage - 500 - 5000 mg mixed bioflavinoids daily with Vitamin C) There are many kinds of bioflavinoids - citrin, hesperedin, rutin, catechin, quercitin, proanthocyanidins and gallates are a few. They are found in many fruits and vegetables. Rutin and Hesperidin protect us from stress, high fever, tobacco, antibiotics, aspirin, cortisone. Aids utilization of vitamins and minerals, especially calcium and magnesium. They are found in buckwheat, cherries, grapes and fruits. Catechin decreases histamine and reduces allergy symptoms. It acts like a mild anti-inflammatory in rheumatoid arthritis. It also helps the liver recover from the effects of alcohol. Proanthocyanidins are a group of bioflavinoids found in red and blue berries, pine bark, grape seeds, green tea and persimmons. They help with collagen that holds tissues together. They also quelch free radicals that break down tissue in blood vessel walls. Gallates are bioflavinoids in grape seeds and green tea. Grape seed gallates block oxidation of LDL (low density lipoproteins) cholesterol thus helping prevent heart disease. Green Tea has a gallate that is anti-cancerous. What Bioflavinoids are good for... - help increase strength of capillaries - essential for Vitamin C absorption - have an anti-biotic-like effect Signs of Deficiency... - pernicious anemia - bleeding gums - bruising, capillary ruptures, varicose veins - purple spots on skin - headache, blood vessel disorders - poor adrenal function - poor resistance to infection, colds - ulcers Where to find it... - white rind of citrus fruits, black currants, grapes, plums, cherries, green peppers, rosehips, buckwheat, green tea back to top Biotin  (Possible supplement dosage - 50-300 mcg daily with meals) What its good for... - breaks down glucose and fats to provide energy - aid in cell growth - required for metabolism of EFAs for B vitamin utilization - needed for synthesis and conversion of many amino acids - needed for metabolism of carbohydrates, fats and proteins - helps maintain healthy glands - promotes healthy nervous system, circulatory and reproductive systems Signs of Deficiency... - dry skin, eczema - dry hair, hair loss - dry eyes - depression, insomnia - muscle pain - loss of appetite - extreme exhaustion, drowsiness Where to find it... - eggs, brewer's yeast, beans, fish - especially sardines, poultry, soybeans, dairy, whole grains, brown rice, liver, nuts, cauliflower, spinach, lettuce, grapefruit, mushrooms, manufactured by intestinal bacteria back to top Vitamin C  (Possible supplement dosage - 1000-5000 mg daily with meals or up to bowel tolerance) What its good for... - strengthen capillary walls, gums - anti-oxidant, prevents free radical damage - prevents infection - helps to form collagen - connective tissue that cements cells together - prevents toxins from penetrating cells - supports adrenals, gonads, pituitary gland - increases production of interferon, which is anti-viral Signs of Deficiency... - bruising - caused by loss of elasticity of capillary walls - low thyroid function - allergies - nose bleeds - bleeding gums - headache - poor resistance to infection - ulcers Where to find it... - rosehips, acerola cherries, green leafy vegetables, citrus, alfalfa sprouts, cantaloupe, strawberries, broccoli, green peppers, tomatoes, nettles, black currants, dark green vegetables back to top Choline  (Possible supplement dosage - 50 - 1500 mg daily with meals) What its good for... - needed for the synthesis of lecithin - helps fat metabolism - helps hormone production - prevents cholesterol buildup - prevents fat from accumulating in the liver Signs of Deficiency... - bleeding ulcers, stomach ulcers - cirrhosis of the liver - tinnitus - high blood pressure, hardening of the arteries, heart problems - kidney problems Where to find it... - lecithin, eggs, chick peas, lentils, split peas, brown rice, liver, brains, kidneys, wheat germ, whole grains, beans, soybeans, torula yeast, brewer's yeast, cabbage, spinach, peanuts, sunflower seeds, blackstrap molasses, green vegetables, flaxseed, potatoes, lamb, fish, milk back to top Vitamin D  (Possible supplement dosage - 100 - 1000 IU daily or 15 minutes of sun 4 times a week) What its good for... - aids absorption , retention, and utilization of calcium and phosphorous to help promote healthy bones and teeth - helps maintain a stable nervous system - when taken with Vitamin A and C can prevent colds - helps assimilate Vitamin A Signs of Deficiency... - constipation - insomnia - poor stamina, muscle weakness - nervousness - poor bone development, increased risk of osteoporosis, rickets - brittle nails, thinning hair - rapid aging of skin - joint deterioration Where to find it... - sunlight is the best source, cod liver oil, eggs, organ meats, fortified dairy products, mushrooms, shrimp, salmon, sardines, sunflower seeds, tuna back to top Vitamin E  (Possible supplement dosage - 100 - 1600 IU daily taken after meals with fat) What its good for... - anti-oxidant that protects fats in blood and cells, slows aging - enhances oxigen in the body, promotes endurance - necessary for the formation of nucleus of cells - with Vitamin A, it protects your lungs from air polluution Signs of Deficiency... - brittle, dull, falling hair - gastrointestinal difficulties - enlarged prostate, impotence - loss of reproductive powers - blood vessel disorders - muscle wasting,abnormal fat deposits in muscles Where to find it... - cold pressed vegetable oils, nuts, seeds, wheat germ, green vegetables, whole grains, eggs, soybeans, butter, brown rice, sweet potatoes, cabbage, brussel sprouts, sprouts back to top Essential Fatty Acids  (possible supplement dosage - mixed EFAs - 3 tablespoons daily uncooked) There are several essential fatty acids that are available from different sources. They are called essential because the body can't manufacture them so we must get them from food or supplements. They are part of the membranes in all body tissues. EFAs are part of your cells and your cells need them to stay fluid and flexible so they can absorb nutrients from the fluid around them and send chemicals back into the fluid. Without EFAs the cells become stiff and do not work properly. In actuality, GLA (gamma linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosaheaenoic acid) are not EFAs because they can be manufactured by your body from LA (linoleic acid) and ALA (alpha linolenic acid) if your body is healthy and certain vitamins and minerals are present. When getting EFAs from oil, they must be from fresh cold-pressed oils. Always check the date on the bottle. When oils are heated to over 300 degrees they become unsaturated fats and create trans fatty acids which are very destructive. Partially hydrogenated oils (trans fatty acids) found in margarine and many processed foods are poison to the body. Never eat margarine. A little butter is better and butter mixed with a cold pressed oil like flax seed oil, is even better. Generally speaking, people need more EFAs in the winter. People with Celtic, Scandinavian, Danish, British Columbian, or Eskimo ancestry need more EFAs. People who are physically active need more EFAs. What EFAs are good for... - protects against viruses, bacteria, allergies - create hormone-like healthy prostaglandins - nourish the skin, hair, mucous membranes - support glandular function of the thyroid, adrenals - aid blood coagulation, blood pressure - help cholesterol reduction - aids growth - supplies oxygen to the cells Signs of Deficiency... - allergies - dry skin, rashes, dry bumpy spots, eczema - dry, straw-like hair - headaches, depression - susceptibility to infections - heart disease, low blood pressure - arthritis - liver or kidney degeneration Where to find it... - flax seed oil, borage seed oil, evening primrose oil, hemp oil, black currant oil, gooseberry oil, pumpkin seeds, sunflower seeds, sesame seeds, walnuts, salmon, mackerel, rainbow trout, sardines, tuna, cod, haddock, halibut back to top Folic Acid  (Possible supplement dosage - 100 - 1500 mcg daily with meals) What it can do for you... - essential to forming red blood cells - stimulates production of hydrochloric acid, helping protein digestion - necessary for cell division - helps prevent cardiovascular disease by controlling homocysteine, an amino acid neurotoxin - needed for sugar utilization, amino acids, antibody production Signs of Deficiency... - anemia - premature gray hair - B12 deficiency - digestive problems - fatigue, dizziness, depression, shortness of breath - lesions at corner of mouth, inflammation of tongue Where to find it... - liver, torula yeast, nuts, green leafy vegetables, citrus fruits, dairy, whole grains, fish, beets, asparagus, broccoli, sprouts, legumes, cabbage, brussel sprouts, root vegetables, oranges, parsley, tuna back to top Inositol  (Possible supplement dosage - 100 - 3000 mg daily with meals) What it can do for you... - nourishes brain cells - necessary for lecithin production Signs of Deficiency... - eczema, skin problems - eye problems - hair loss - insomnia - constipation - high cholesterol - poor appetite Where to find it... - fruit, citrus, whole grains, meat, raw dairy products, beans, soybeans, green vegetables, cauliflower, onions, kale back to top Vitamin K  (Possible supplement dosage - 65 - 1000 mcg daily) What it can do for you... - necessary for blood coagulation and proper blood clotting - helps maintain strong bones - prevents hemorrhaging Signs of Deficiency... - celiac disease, colitis Where to find it... - cauliflower, green leafy vegetables, nettles, spinach, cabbage, kale, broccoli, avocados, kiwi, soybeans, manufactured by bacteria in the gastrointestinal tract back to top Mineral Information  Calcium Chromium Copper Iodine Iron Magnesium Manganese Molybdenum Phosphorous Potassium Selenium Sulfur Zinc Calcium  (Possible supplement dosage - 800 to 1,500 mg daily, Calcium works best with Magnesium) What its good for... - maintains strong bones and teeth - keep your heart beating regularly - alleviate insomnia (taken before bed) - help metabolize your body's iron - aid nervous system and impulse transmission - reduce menstrual cramps Signs of Deficiency... - muscle cramps, muscle weakness, sore muscles - nervousness, hypertension - palpitations - insomnia - trouble breathing, tightness in chest - brittle nails, bone loss - bone and teeth disease - constipation - iron deficient anemia Where to find it... - dairy, sesame seeds, dark green vegetables, tofu, soybeans, seaweed, sardines, salmon, nuts and seeds, dried beans, broccoli, watercress, nettles, elderberries, lemons, tangerines, whole grains, carrots back to top Chromium  (Possible supplement dosage - 50 to 1,000 mcg daily) What its good for... - helps insulin metabolize sugar - helps bring protein to where its needed - aids growth - helps prevent and lower high blood pressure - helps proper metabolism of lipids - helps prevent arterial plaque deposits - helps prevent gallstones - stimulates thymus for disease resistance Signs of Deficiency... - fatigue - glucose intolerance, diabetes, hypoglycemia - atherosclerosis Where to find it... - brewer's yeast, dairy, whole grains, mushrooms, liver, beef, beets, beet sugar, molasses, corn oil, grapes, raisins, broccoli, dried beans, eggs, green vegetables back to top Copper  (Possible supplement dosage - 1 to 3 mg daily with meals) What its good for... - aids assimilation of iron in the blood, hemoglobin formation - helps create bone, collagen, elastin - energy metabolism - nerve transmission - skin pigmentation - hair growth Signs of Deficiency... - iron deficiency - stunted growth - skin problems, skin sores - respiratory problems - pernicious anemia - general weakness Where to find it... - nuts, raisins, liver, whole grains, dry beans, green leafy vegetables, fish, avocado, cauliflower, oysters, potatoes, asparagus, kelp, blackstrap molasses, wheat germ, mushrooms back to top Iodine  (Possible supplement dosage - 50 to 225 mcg daily with meals) What its good for... - supports thyroid gland in thyroxine production - promote proper growth - prevents goiter Signs of Deficiency... - constipation - fatigue - low body temperature - low libido - slow pulse, low blood pressure - high blood cholesterol - weight gain - thyroid cancer - heart disease Where to find it... - seafood, kelp, dulse, iodized salt, beans, pineapple, green leafy vegetables, spinach, oranges back to top Iron  (Possible supplement dosage - 10 to 15 mg daily) What its good for... - aid growth - promote resistance to disease - prevent fatigue - restore skin tone - preventing anemia Signs of Deficiency... - anemia - edema - weakness, fatigue - shortness of breath - brittle nails, skin problems - constipation - pale skin - restless legs Where to find it... - kelp, bone meal, torula and brewer's yeast, kidney, soybeans, pumpkin seeds, sesame seeds, sunflower seeds, pistachios, wheat germ, blackstrap molasses, liver, clams, eggs, chick peas, millet, quinoa, walnuts, almonds, oats, cashews, rye, wheat, lentils, kidney beans, liver, oysters, red meat, green leafy vegetables, fish, poultry, whole grains back to top Magnesium  (Possible supplement dosage - 300 to 1600 mg daily) What its good for... - helps fight depression - helps keep teeth healthy - prevents calcium deposits, kidney stones, gallstones - helps digestion - combined with calcium is a natural tranquilizer Signs of Deficiency... - tremors, twitches and muscle cramps - muscle weakness and pain - palpitations - breathlessness - insomnia, sensitivity to loud noises Where to find it... - wheat germ, wheat bran, brewer's yeast, nuts, whole grains, brown rice, green leafy vegetables, fish, fruits, beans, sunflower seeds back to top Manganese  (Possible supplement dosage - 5 to 50 mg daily) What its good for... - helps eliminate fatigue - aid in muscle reflexes - help prevent osteoporosis - improve memory - reduce nervous irritability Signs of Deficiency... - slow growth - hyperactivity - poor balance, dizziness - convulsions - loss of coordination Where to find it... - cloves, ginger, buckwheat, oats, hazelnuts, chestnuts, amaranth, soybeans, pecans, barley, brazil nuts, pine nuts, sunflower seeds, ginseng, watercress, peas, beans, almonds, walnuts, brown rice, peanuts, coconut, pineapple, eggs, green vegetables, bananas, celery, apples, apricots, strawberries, oranges, lettuce, avocados, lentils, sweet potatoes, clams back to top Molybdenum  (Possible supplement dosage - 25 to 75 mcg daily) What its good for... - aids in carbohydrate, protein and fat metabolism Signs of Deficiency... - gout-like symptoms - depressed growth - poor appetite - impaired reproductive ability Where to find it... - whole grains, green leafy vegetables, dairy, organ meats back to top