Multivitamin & Supplements

Food should always come first before deciding what supplement is right for you to have in your diet. You don’t always get optimal amounts of all the vitamins and minerals from food and pills do not contain everything that food has to offer. Remember that supplements do not compensate for bad eating habits, you need to eat right. Taking a multivitamin is a good safety net for days when you eat well, but know that you are not eating well enough. Some tips on choosing the right multivitamin include:

  • Select a broad range multivitamin and mineral supplement. Choose one that has vitamins A, D, E and K as well as all of the B vitamins (B1, B2, B6, B12, niacin, and folic acid). Your multivitamin should also have the trace minerals (chromium, copper, iron, manganese, selenium, and zinc).
  • Ignore multivitamins that include chloride, pantothenic acid, biotin, potassium, choline, and phosphorus since the diet either already supplies optimal levels or the supplements contain too little to be useful
  • Look for a multivitamin that provides approximately 100% but no more than 300% of the Daily Value for all the nutrients provided.
  • All of the one-pill-a-day multivitamins are short on calcium and magnesium, so you might want to consider taking a calcium-magnesium supplement if you consume less than 3 glasses of milk and several servings of soybeans, wheat germ, or dark leafy vegetables each day.

For more information: Eat Your Ways To Happiness by Elizabeth Somer, MA, RD

Integrative Nutrition, Feed Your Hunger for Health and Happiness

A few quotes from Integrative Nutrition, Feed Your Hunger for Health and Happiness. These are great, and so true!

“We live in an era of “time poverty,” where we’re caught in a constant state of “hurry sickness.” We consume massive amounts of caffeine to speed us up, eat fast foods to save time, work while eating to stay productive, but we never catch up. It is possible to shift these behaviors.” 

“America is a great country. We have the security, freedom and lifestyle desired by many people around the world. But Americans are overweight, unhappy and unhealthy. Every year healthcare costs increase while overall health decreases; people continue to eat poorly, gain weight and depend on medications and operations to maintain their health.”

“Every day, 2,500 Americans die from cardiovascular disease, such as coronary heart disease,
heart attacks and stroke.”

“We get more prescriptions and less guidance on how to create long-term health. We spend an exorbitant amount of money on medications and operations while virtually nothing is spent on prevention, education and holistic health.  Medical experts are basically saying, “Live it up, do what you want and when you get sick, we’ll give you a magic pill that will make it all go away.”

“The disparity in government funding points out an awkward truth about the USDA: what it urges people to eat does not match what it pays farmers to grow.”

“What I find so curious is that with all the money we spend on medical bills and pharmaceuticals each year, our life expectancy is nearly the same as Cuba’s. To be exact, life expectancy in the United States is 78.0 and in Cuba it is 77.1. How is it possible that with all the money we spend on doctors’ visits and medications our life expectancy isn’t decades beyond Cuba’s, which spends next to nothing on healthcare?”

“American fast-food restaurants are sprouting up worldwide. McDonald’s announced its plan to open 700 new restaurants in China by 2013.”

“In one way or another, almost all the sources of information we would expect to support our quest for overall health are contaminated for reasons of financial gain.”

“The success of stores such as Whole Foods and Trader Joe’s and the incorporation of organic sections at Wal-Mart illustrate that consumers are concerned about their health and the quality of their food. When individuals, like you and me, stand up for improving our own health, things do change.”

For more information:

Switch Your Daily Routines To These To Start Changing Your Life!

Looking for ways to challenge yourself by making simple changes to your everyday routine? Well, here’s a perfect list of some things to switch up to start changing your health, fitness, and happiness! — Thanks, Laura Schwecherl


1. Planks for crunches.

2. Interval workout for relaxed run. 

3. Incline for flat treadmill. 

4. Zumba for elliptical.

5. Dynamic for static stretching. 

6. Warming up for rushing right to it. 

7. Standing for sitting at a desk. 

8. Exercise ball for office chair. 

9. Gym for napping. 

10. Free weights for machines. 

11. Pull-ups for bicep curls. 

12. Squats for leg press.

13. Personal trainer for guessing games.

14. Foam rolling for static stretching. 

15. Exergames for Mario Kart. 

16. Rowing for biking. 

17. Stairs for escalator. 

18. Fun workout for dreaded one. 

19. Active date for dinner and a movie. 

20. Parking farther away for getting a spot up close.

21. Walking further for running shorter. 

22. Working out with a pal for exercising by yourself. 

23. Hands-free running for holding handles. 

24. Cherry juice for muscle medicine. 

25. Homemade post-workout snack for a protein bar. 


26. Cooking for eating out.

27. Pan-fried for deep-fried.

28. Local produce for supermarket veggies. 

29. Oil and balsamic for other dressings. 

30. Whole fruit for fruit juice.

31. Raw spinach for iceberg. 

32. Greek yogurt for sour cream. 

33. Cinnamon for sugar. 

34. Air-popped popcorn for chips. 

35. Salsa for cream cheese dips. 

36. Frozen grapes for popsicles.

37. Sparkling water for soda. 

38. Fresh fruit for syrup at brunch. 

39. Red wine or beer for a margarita. 

40. Brown rice for white. 

41. Whole-wheat pasta for white. 

42. Oatmeal for sugary cereal. 

43. Biking to work for driving.

44. Packing lunch for eating out.

45. Eating three meals for skipping out.

46. Mustard for mayo. 

47. Avocado for butter. 

48. Lean meats for fatty ones. 

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