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6 of Sugar&Soul's Fullscript Account's general recommendations, available to anyone who visits this store.
Pediatric Health
6 more items in Pediatric HealthRaising children is a tough job. Being a child these days isn’t easy either. When I started my professional career in a pediatric emergency room, I learned so much more than just medicine and trauma care. Here were the most frequent concerns I heard from the adults while their children were being cared for: Constipation; sleep, and the general concern that the child didn’t have enough variety in their diet, particularly around fruits and vegetables despite the creative things they did to encourage this. I’ve added some products that can help with all of these concerns. A few general suggestions is to make sure those babies stay hydrated and drink plenty of water which I know can be tricky if it isn’t in the form of juice or some other iteration, but the truth is, there’s no better remedy (aside from fiber) for pooping issues than ensuring there is enough water in the body and it isn’t being pulled from the colon to supplement the body’s need, thereby making stools hard. Fiber also needs water to work best in eliminating waste. Try adding slices of citrus fruit, berries, fresh mint, cucumber, fresh ginger, etc. and letting it all sit together in a water pitcher kept in the refrigerator. Just ensure you're scooping it out after a few days so it doesn’t grow fuzz. You can also try flavored carbonated water and add the aforementioned if the bubbles may encourage consumption. Sugary juices, water additives, and soda will only add calories, chemicals and dyes that are not ideal. Try a SodaStream ® and have fun together making different healthy concoctions. You can add psyllium to foods for extra fiber. This has no taste and is ground very fine making it undetectable, but be mindful to not overdo it. Vegetables can be blended and mixed in with other foods or used as a type of topping or gravy on foods. If you're really wanting to delve into creativity, use the pureed vegetables in a pastry bag and make designs (here's a DIY video on how to make a pastry bag). Foods such as apples (add a little peanut butter); oatmeal (watch the instant ones that have a great deal of sugar), popcorn, carrots, berries, whole grain products, pears or sweet potatoes are great fiber sources. Make a smoothie with some berries, spinach, or another choice of leaf, plain yogurt, sweetened with a little pineapple juice in a blender. Psyllium can be added to this for extra fiber. Get creative and have the child help for added fun and interest. Zzzzzzzzzzzzz. Sleep is crucial for the child and for parents. Sleep is when we heal, grow, rejuvenate and consolidate memories. It’s when our growth hormone is at its highest. Children who lack sleep are not fun to be around as we all know. Adults who lack sleep don’t parent as well and most certainly have difficulty managing the multitude of to-dos they have in the course of the day. There's no question that children who are active, sleep better. Sunshine also helps manufacture vitamin D which is very protective. Ensure those babies are getting some fresh air, sunshine, and movement to help with sleep. The era of electronics has created an epidemic of obesity and diabetes in children. If your lack of sleep is due to Jr’s lack of sleep, the products I’ve listed will help with pooping and creates sleepiness, so it is best given at night. Check with your pediatrician prior to use if your child has any kidney issues. If you don't need the added pooping component, I have items listed just for sleep. Melatonin has shown real promise in creating sleepiness without creating dependency. 1-4mg can be used for this purpose. Start low and increase based on response. The site is out of stock on my favorite liquid form. Liquid melatonin by NOW can be found HERE . THE PRODUCTS: Not all products are created equal and there is no FDA criterion to ‘verify’ that supplements do what they indicate. The products listed are ones that I trust and have vetted through personal research and unbiased product analysis. I also ensure they contain the correct percentage of the active ingredients that will get the job done. Many warehouses that sell products cheaper may not be genuine products, and often do not contain the correct formula of ingredients. MULTIGENICS CHEWABLE A great multivitamin and mineral supplement. Can be taken by adults as well. Children 3-12, 1 per day. Teens and adults up to 2 per day. INFANT JARRO-DOPHILUS Promotes gut health including immunity. Newborns to infants up to 6 months old, add 10 drops, once daily, to foods, lukewarm milk, or formula. BABY’S JARRO DOPHILUS 6 months to age 4, mix 1/4 teaspoon per day in water, juice, lukewarm infant formula or food. Do not feed powder directly, it must be mixed with something. KIDS PROBIOTIC COMPLETE Children 3 years and older take two (2) gummies daily. May be taken with or without food. MAGNESIUM GUMMIES (various flavors) Promotes bowel motility and helps with sleep. Children ages 4 to 12, one, an hour before bed. For ages 13 and older, 2 (up to 4) an hour before bed. Start with the lowest dose and adjust as needed. MELATONIN Children ages 4 and up. 1-4mg 30 minutes before bed. Start with the lowest dose and adjust as needed. With much sugar & a lot of soul! Rhonda Website Instagram LinkedIn Facebook TikTok
View protocolCreating Healthy Body Mass: Supplements that Assist with Growth, Recovery & Disease
8 more items in Creating Healthy Body Mass: Supplements that Assist with Growth, Recovery & DiseaseWorkout, muscle ‘promoting’, and fat loss supplements are a billion-dollar industry. Your goal(s) create a unique blueprint of what would be considered good supplemental product(s) to aide in getting you there, but not everything you hear is correct and not everything that is correct is necessarily needed. I will tell you that when I was a hard-core athlete competing in physique and bodybuilding competitions, I was often sought after by these fly-by-night companies wanting me to market their product(s) touting that they helped me to get into tip-top condition. I never sold out to that snake oil and neither should you! The age-old adage, if it sounds too good to be true, it probably is, still holds true. My goal here is to provide you with valuable insight based on products that may assist you and how they work so you can pick and choose what makes the most sense. Don’t waste your money on all the other stuff that only thins your wallet, not your waistline. I want to start with a few general suggestions. Make sure you stay hydrated and drink plenty of water every day. It doesn’t have to be virgin tears, spring water from the Swiss Alps or anything fancy. Tap water is just fine; just ensure you’re consuming enough. How much is best? Here’s the formula for that (unless your provider has you on fluid restrictions): Current Weight: ___________ x 0.6 = ____________ As your weight changes, you’ll want to recalculate the suggested daily intake. For those that love caffeine, be aware that caffeine pulls water from the system and you'll want to be mindful when it comes to ensuring your hydrated. You really are what you eat. The results you seek lie first and foremost with what’s happening in the kitchen and your relationship with food. If food is an unhealthy trigger for you, work with someone who can help you to understand what may be at the root cause so you can work to resolve it, not continue to spend time and often money putting a band-aid on a wound that needs more in-depth care. We never heal correctly with the wrong tools! A diet high in sugar, alcohol, processed foods, especially carbohydrates, will not keep you functioning optimally and will open you up to illnesses, not to mention packing on fat which also puts strain on your heart and joints. The rule of thumb in the world of wellness is lean proteins, complex carbohydrates (these maintain your blood sugar at a steady state and help to avoid cravings and/or energy crashes), and loads of vegetables for vitamins and fiber which keeps things 'moving' along. There is more and more evidence that gut health is connected to our immunity. Meal plans and workout needs are unique based upon the goal(s) of the individual. This narrative is not designed to go into that level of detail. If you’re looking for that level of assistance, work with me privately. The body requires three things to be physically healthy: Good food; purposeful movement, and good sleep hygiene . No matter what your goal(s), find ways to incorporate these essentials into your day while on your quest for wellness. THE PRODUCTS: Not all products are created equal and there is no FDA criterion to ‘verify’ that supplements do what they indicate. The products listed are ones that I trust and have vetted through personal research and unbiased product analysis. I ensure they contain the correct percentage of the active ingredients that will get the job done. Many warehouses that sell products cheaper may not be genuine products, and often do not contain the correct formula of ingredients. Read labels carefully . Products can contain stimulants, hormones or products that affect hormones, and flavor-enhancing ingredients that add sugar. Many of the distributors misleadingly imply that these are "natural, plant-derived compounds," or may list them as "proprietary blends". If you're reading such statements, it may be best to look for something else. The objective is to keep the product clean and get your vitamins from food or specific supplements to suit your specific needs and goals. 1. BRANCH CHAIN AMINO ACIDS (BCAAs) These are essential amino acids that the body cannot produce. These guys take part in several metabolic processes and make up 1/3 of skeletal muscle. During activity, the body may break down muscle in order to release BCAAs to be used as fuel. Taking these before and after exercise may help reduce or delay muscle soreness and improve recovery as supplementation assists in preventing muscle breakdown; 1-5 grams is sufficient for this use. These are particularly useful for those that have had any weight loss surgeries such as a gastric sleeve, lap-band, stomach resection, or pouch procedures, because so few calories are able to be eaten, the body will often resort to breaking down muscle to get the needed nutrients. You want to retain muscle and lose fat. These are also great when you are in recovery from surgery and muscle needs to repair. 8 grams per day one week before surgery and 2 weeks after is recommended for this purpose. For disease, this can be used as a guide: · Anorexia: 12 grams daily · Cirrhosis of the liver: 12 grams daily · Improving appetite in people with cancer or similar ailments affecting intake: 5 grams daily These are my preferred products, but not on the site. They can be purchased here: Ultimate Nutrition BCAA 12,000 Powder and HERE . If you prefer a pill (which tend to be more costly and often require a large number of pills to get the correct amount) this is a great product: Optimum Nutrition Mega-Size BCAA . 2. CREATINE An amino acid that helps supply muscles with energy, particularly for short-term, maximal exercise. It can improve muscle strength and endurance and would be considered beneficial if you are trying to increase mass or get faster, as with sprinting for example. It has also been used to improve movement tolerance for those with cardiac issues or with muscular dystrophies. Commonly a loading dose (20 grams divided over the course of the day) is taken for 5-14 days followed by a maintenance dose of 2-10 grams for 7 weeks. Water becomes very important when using this supplement . The monohydrate form is best. If you’re using it for athletic needs, cycle on for 6-8 weeks, then pause for 2-4 weeks. Not all research suggests you have to cycle on and off, but if you’re not using it for medical purposes, as a clinician, I am a big advocate of not inundating the system with supplementation continually unless there is added benefit. In this case, cycling will help in your athletic endeavors without having to maintain it on a continuum. In the world of athletics, the objective is to allow the supplement to help you to attain your goal(s) through training, they don’t do the work for you, they just assist in getting you there! For medical use, you can maintain the amount per day as noted above. Many experts consider the risk of kidney complications to be low when using this product, even in those with pre-existing dysfunction ( Kreider, J Int. Soc Sports Nutr 2017 ). To be safe, those with kidney disorders should consult with their provider before use. Avoid premixed liquid formulas. Creatine is unstable in liquid! Since there are no vegetable sources that provide creatine, vegetarians respond very well to regular supplementation. These are my preferred products which are very cost-effective, but not on the site. They can be purchased here: Bulk Supplements: Creatine Monohydrate Universal. Creatine Chews For disease, this can be used as a guide: · COPD: 15 grams per day for 7 days, followed by 5 grams for 10 weeks · Fibromyalgia: 20 grams per day for 5 days followed by 5 grams daily · Heart Failure: 20 grams per day for 5-10 days · Muscular Dystrophies: 10 grams per day for adults and 5 grams for children (12 and under) 3. HMB (Hydroxymethybutyrate) Is beneficial to muscle strength and increasing lean body mass with weight training. This is synergistic when combined with creatine and BCAAs. It has also shown to be beneficial for increasing strength among older adult with age-related muscle loss or wasting conditions. 3 grams daily is used divided into two-three doses. That study can be found HERE . 4. PROTEIN POWDERS Real food is always best, but when you’re in a pinch, or if you are working through something that affects your appetite, these are great as well as convenient. They also add protein to your diet if you’re not consuming enough to reach your goals with food. Whey = milk derived (milk = 80% casein and 20% whey) Whey Isolate (hydrolyzed): Used after a workout and replenishes protein stores. This is an isolate, which means it's low in carbohydrate and fats, and therefore is QUICK-acting. Casein (Micellar): Slow-burning protein that is best taken at night before bed to aide in recovery. I prefer Optimum Nutrition (ON) for this type of protein. It is not on this site so I am linking it HERE . You can find it at most health food stores as well. Soy/Pea/Hemp (these also come in blends): Contains a variety of vitamins and minerals, and like other vegetable-based proteins, does not contain cholesterol. Depending on your goals, you may have to consume larger amounts to meet your protein needs. This is not on the site but is a great product: Amazing Grass Protein Superfood Meal Replacements: A protein or vegetable-based powder that also carries carbohydrates and healthy fats. I also love Ultimate Muscle Protein (UMP) as a meal replacement and Muscle Provider as a post-workout/fast-burning protein by Beverly International. You can find their products HERE . I’m not a big fan of protein bars that tend to be loaded with bad ingredients and are often corn-based. They can and have pulled out fillings and make your jaw sore trying to eat them. You’ll need to carefully decipher the label and do some trial and error with what products are worth the calories combined with taste value. If you always keep a shaker bottle with you filled with a meal replacement powder, you’re less likely to be tempted to indulge when you're in a pinch and don't have food with you. There are so many ways to make eating ‘cleaner’ fun and creative. Here are a few of my favorite links that have recipes that are good for you without tasting bad and they use protein powders and various clean ingredients that won’t spike your blood sugar or load up the calories. Pinterest (requires account set up): Protein Powder Recipes Protein Powder Recipes The Protein Chef Google® away, the information superhighway has many resources for you when it comes to healthy and creative cooking. Once you get the hang of it, you can modify them to your own taste, or use your creative faculties to mix up your own concoctions. With much sugar & a lot of soul! Rhonda Website Instagram LinkedIn Facebook TikTok
View protocolThe Road to Recovery and Supplements That Boost Your Immunity
7 more items in The Road to Recovery and Supplements That Boost Your ImmunityLet’s be honest, we all succumb to not feeling great once in a while, but many folks during the course of my career have sung these mantras to me over and over: “I am sick again!” “Every time I go away I get sick.” “Once the kids start school they bring everything home.” There are typical times of the year when illness occurs. Flu season commonly starts in December and goes until April, sometimes lasting until May. Colds peak once we all go indoors and have limited air circulation, and travel of course does expose us to germs that can be foreign to our immune system. It’s best to be proactive and bolster your immunity during these times. A few general suggestions are to make sure you stay hydrated and drink plenty of water every day. How much is best? Here’s the formula for that (unless your provider has you on fluid restrictions): Current Weight: ___________ x 0.6 = ____________ water in ounces you should be drinking per day Example: 160 x 0.6 = 96 ounces Here is some perspective on this; there are: • 128 ounces in a gallon • 32 ounces in a quart (32 x 4 = 128) • 64 ounces in a half-gallon (32x2 = 64) • A standard bottle of water = 16 ounces • A standard glass = 8 ounces or 1 cup As your weight changes, you may wish to recalculate the suggested daily intake. Open up the windows in your home and/or office and try to get outside into the sunshine every day. Sunshine is a natural way to bolster Vitamin D which is very protective. We know that the suggested levels are far below what should be maintained to achieve all the great benefits of Vitamin D . If you’ve never had a blood level drawn, please consider doing so as part of routine blood work. You’ll want that D level to be between 70-100 for optimum health benefits. Make this level part of your annual checkup. You really are what you eat: A diet high in sugar and processed foods, especially carbohydrates, will not keep you functioning optimally and will open you up to illnesses, not to mention packing on fat which will place additional strain on your heart and joints. Eating whole fruits and vegetables has tremendous antioxidant benefits and contains fiber to keep things 'moving' along. Things like garlic, ginger, and horseradish have natural anti-viral, anti-bacterial and anti-fungal benefits. There are a plethora of herbal teas that you can purchase in bulk or in bags. Add some fresh citrus and you have additional soldiers fighting the bad guys as well as creating additional support for your immune system. THE PRODUCTS: Not all products are created equal and there is no FDA criterion to ‘verify’ that supplements do what they indicate. The products listed here are ones that I trust and have vetted through personal research and unbiased product analysis. I ensure they contain the correct percentage of the active ingredients that will get the job done. Many warehouses that sell products cheaper may not be genuine products, and often do not contain the correct formula of ingredients. VITAMIN D3: For most, 4000-6000 iu daily is a great dose that should help to keep your levels in the optimum range. This is a staple in keeping you healthy. I've listed a capsule and a liquid; both work great, it's really preference. VITAMIN C : Vitamin C is well known for its support of the immune system. Whenever you're fighting an infection of any sort, it's a good idea to ratchet up the vitamin C intake. OREGANO OIL : A very effective bacteria-buster and overall high performer when it comes to any type of infection including viral, fungal, and parasitic. This is a go-to for whatever is ailing you. COLLOIDAL SILVER: A wonderful product for prevention as well as active infections. This product covers bacterial, viral, and fungal sources. This does the trick for chronic coughs or upper respiratory irritations. A-BIOTIC: This product covers bacterial, viral and fungal issues; a knock-out combination. BLACK ELDERBERRY SYRUP: For centuries black elderberries have been recognized for supporting the immune system. If you’re experiencing a cough, this is just what the doctor ordered! OSCILLOCOCCINUM: This is a staple and one of the most popular homeopathic flu or flu-like symptom remedies. ZINC : A popular product in fighting infection and has been shown to reduce the duration of viruses. BEST-REST: When we don’t feel well, rest can be in short supply. Rest is exactly what is needed when it comes to fighting off the bad guys and feeling better. We heal when we are at rest. This product will help you in that regard and it isn’t habit-forming. SUGGESTED INFECTION PROTOCOL: Vitamin D3: 4,000 iu in warmer months; 6,000 iu in colder, darker months. Take at night before bed. Oregano Oil: 1 three times per day with food Vitamin C: 1 three times per day with food Colloidal Silver: Five (5) sprays three times per day A-Biotic: 1 twice per day Oscillococcinum(treats flu-like symptoms): one vial three times per day Zinc: 1 per day with food Best Rest (as needed for sleep): Start with 1, increase to 2 if needed one hour before desired rest Elderberry Syrup (for coughs) 1 teaspoon twice per day (see product for children’s directives) SUGGESTED PREVENTION PROTOCOL: Vitamin D3: 4,000 iu in warmer months; 6,000 iu in colder, darker months. Take at night before bed. Oregano Oil: 1 per day with food Vitamin C:1 per day with food Colloidal Silver: Five (5) sprays daily 2 days prior to flying/travel and while away. During cold and flu season, take daily. With much sugar & a lot of soul! Rhonda Website Instagram LinkedIn Facebook TikTok
View protocolThe Road to General Wellness Through Supplementation
4 more items in The Road to General Wellness Through SupplementationIn the US, we spend the most money on healthcare as compared to other countries, but have the worst outcomes. Why? Because not enough education is provided to fledging medical students and paraprofessionals in universities and other institutions of higher learning about purposeful movement, diet, and sleep hygiene. This translates to very little emphasis on wellness and prevention during provider/patient interactions. To complicate things, communication between providers is limited and/or non-existent. When you compile this with today’s harried medical team who has very little time to spend with the patient or their families, we have a HOT mess of a system. There really is nothing ‘healthy’ about our healthcare system; it’s a model fashioned after mitigating the symptoms of illness and disease. So it is you that must do your homework and continue your education on ways to improve your overall health and well-being. I’ve heard many people tell me, “exercise is hard;” “my schedule is demanding;” “I don’t have time to meal prep;” “I can’t afford a gym membership;” "I work long hours leaving little time for much else..." You get the idea here. You may have heard this analogy before, but it’s very true; choose your hard . For example, being overweight is hard. You may be short of breath, your joints may hurt, perhaps you are frustrated when buying new garments, etc. Being mindful of what you eat, ensuring that you get purposeful movement in at least three times per week or more, and making sure you carve out time for self-care on a regular basis is hard; choose your hard . Ignoring what is ailing you doesn’t make it go away, it acts like a bodybuilder who lives in your basement just pumping more and more iron, getting stronger by the day. Ignoring what is ailing you will continue to fester affecting your mental and physical health and may often manifest as anger, depression, insomnia, etc. Physically, it may manifest as pre-diabetes or active diabetes, arthritis, headaches, ulcers, etc. Choose your hard . If you’re having a difficult time mustering the motivation to identify what’s at the root cause of what’s eating you, consider working with a professional that can help you. You cannot pour from an empty cup and if you do not replenish and take care of yourself, your essence will continue to spill out shortchanging your quality of life by way of your emotional and physical health. This outline is designed to give you a basic look into supplements that keep you on track, create protection, and build immunity, BUT, you can never supplement away a bad diet, an existence that lacks purposeful movement (you do not need to belong to a gym to do this), or try to function well in a body that doesn’t get enough rest. Rest = recuperation and creates healing on many levels. Sleep, diet, and movement are at the core of physical WELL-being versus ill-being. If you need my assistance on a particular topic, reach out to me and we can work together privately. You do not need to follow a fancy, cosmopolitan (the latest fad) diet. Eating clean (as close to the source and fresh) is best. Lots of vegetables (fresh or frozen), fresh whole fruits, lean proteins, and complex (slow-burning) carbohydrates are perfect. Avoid refined and processed sugars, limit alcohol (beer = liquid bread), and processed or fast foods. I adore these books: Eat Right for Your Type (which is based upon blood type); and Pure White and Deadly , a book about sugar. I have referred hundreds of people to these two resources over the years. Be a lifelong learner and decide what makes the most sense to you. Choose your hard before the hard you’re left with managing chooses you! A few general health tips: Stay hydrated and drink plenty of water every day! It doesn’t have to be virgin tears, spring water from the Swiss Alps, or anything fancy. Tap water is just fine; just ensure you’re consuming enough. How much is best? Here’s the formula for that (unless your provider has you on fluid restrictions): Current Weight: ___________ x 0.6 = ____________ water in ounces you should be drinking per day Example: 160 x 0.6 = 96 ounces Here is some perspective on this; there are: · 128 ounces in a gallon · 32 ounces in a quart (32 x 4 = 128) · 64 ounces in a half-gallon (32x2 = 64) · A standard bottle of water = 16 ounces · A standard glass = 8 ounces or 1 cup If your weight changes, you may wish to recalculate the suggested daily intake. Open up the windows in your home and/or office, even in the colder months, and get outside into the sunshine every day. Sunshine is a natural way to bolster Vitamin D which is very protective; more on that below. THE PRODUCTS: Not all products are created equal and there is no FDA criterion to ‘verify’ that supplements do what they indicate. The products listed here are ones that I trust and have vetted through personal research and unbiased product analysis. I ensure they contain the correct percentage of the active ingredients that will get the job done. Many warehouses that sell products cheaper may not be genuine products, and often do not contain the correct formula of ingredients. 1. VITAMIN D3: A staple for overall health, immunity, and staving off disease. You cannot rely on your diet to cover the level you need for optimum protection. For most adults, 4000-6000 iu daily is a great dose that should help to keep your levels in the optimal range (between 70-100ng/mL). If you’ve never had a blood level drawn, please consider doing so as part of your annual physical. 2. B-12 (Methylcobalamin or Adenosylcobalamin, NOT Cyanocobalamin which is often in the injectable form): This water-soluble vitamin plays a vital role in overall body functioning, it is health, heart, and neuro/brain protective. If you are not a meat-eater, or if you’re noticing that you fatigue easily, have low energy, experience brain fog, or atypical forgetfulness, these are common symptoms of deficiency (optimal range between 750-1100pg/mL). The common tragedy is with so many people who are symptomatic but are in the low range of vitamin B12 normal levels (200-500 pg/mL), and even though these folks show clinical signs of deficiency, they are never tested or treated because their B12 falls within the "accepted" range. Here's a great book: Could It Be B12? An Epidemic of Misdiagnosis . Take a read, you'll be enlightened. 3. MULTIVITAMIN: Most people have a diet that is less than exemplary, and many walkabout deficient in something. We are a country that is fast-paced and looking for the quickest, easiest way to fuel ourselves. The products listed here will do the trick for a general adult, 50 plus, women, men, prenatal needs, and children. Some of my favorites are not on this site but are linked below. Children 1 year up to adult: M etagenics Chewables Women's 50 plus: One a Day 50+ Men's Multi: GNC Mega Men Sport Men's 50 plus: GNC Mega Men 50 Plus With much sugar & a lot of soul! Rhonda Website Instagram LinkedIn Facebook TikTok
View protocolPumping Iron: The Intel on Iron Supplementation
Most individuals can get the iron they need from foods that are often fortified with iron, but if you have been told you are iron deficient or if you’re experiencing the symptoms below, consider being evaluated by a provider to determine if you are iron deficient: · Fatigue · Shortness of breath · Dizziness · Headache · Pale skin · Coldness in hands and feet · Brittle nails · Loss of taste · Frequent infections · Frequent canker sore in the mouth Iron is essential to manufacture hemoglobin, which enables red blood cells to transfer oxygen to the body’s tissues. If this is deficient, it makes sense that you may be feeling pretty tired and fatigued. It is most common in women who get a period, pregnant women, and children. Long-term use of antacids may also increase the risk of deficiency as these products don’t allow iron in the diet to be utilized. Which form of iron is best? If you need to supplement with lower amounts, all are about equally well-absorbed, however, with larger doses, some people experience stomach upset and/or constipation. Taking products with food may reduce discomfort, but this can also reduce the absorption of certain forms such as ferrous sulfate. Ferrous bisglycinate and ferrous glycinate are better assimilated when taken with food, but this is not ideal. Studies indicate that for those with significant stomach disturbance to oral replacement therapy, prescription-only, ferric maltol (Accrufer) following alternate-day iron therapy, or receiving injectable iron may be best. Some products add other ingredients which are not necessary and may affect the absorption of the iron, plain iron is best. How much iron is best? For correcting iron deficiency in adults: 50-100mg daily on an empty stomach will suffice. When used for treatments for specific conditions, 40-250mg per day has been used. Work with your provider to determine how much is best to suit your particular need. They will also monitor your blood levels and adjust your dose accordingly. About two months’ time is usually required to restore blood levels and many more months may be required to fully build up iron stores. Iron supplementation has been shown to reduce cough caused by medications known as angiotensin-converting enzyme inhibitors (ACE inhibitors). ADHD has shown improvement with iron supplementation. There is a lower risk of PMS with supplementation of 20mg/day. Iron from plant sources is absorbed half as well as that from animal sources so vegetarians may need to consume more foods to meet the recommended daily amount as follows: · Children Ages 1-3: 7mg · Children ages 4-8: 10mg · Children ages 9-13: 8mg · Males ages 14-18: 11mg · Males 19 and older: 8mg · Females 14-18: 15mg · Females 19-50: 18mg · Females and Males 50 and older: 8mg · Pregnant women: 27mg (unless the female is under 18 = 8-9mg) The following are guidelines based on current evidence-based research. Work with your provider for your unique needs: 1. To improve cognition in non-anemic, iron-deficient adolescent girls: 130mg of iron (as 650mg of ferrous sulfate) given twice daily ( Bruner, Lancet 1996 ). 2. After donating blood: 35-40mg of iron (as ferrous gluconate) ( Kiss, JAMA 2015 ). 3. To inhibit dry cough associated with ACE inhibitors: 51mg of iron daily (as 256mg of ferrous sulfate) ( Lee, Hypertension, 2001 ). 4. ADHD in children (ages 5-8) who are not anemic, 80mg of iron daily (as ferrous sulfate) ( Konafal, Pediatr Neurol, 2008 ). When to take: Don’t take iron with tea or with large doses of other minerals as they can affect absorption. Remember antacids can decrease absorption this includes prescription agents such as Prevacid or Prilosec and over-the-counter products like Tums®. Certain foods and beverages, including soy protein, coffee, tea, eggs, whole grain cereals and breads, and spinach can reduce absorption. Iron absorption can also be reduced by high doses of minerals such as zinc, manganese or magnesium. Waiting 2 hours to take iron is best if you are going to enjoy or ingest these products. THE PRODUCTS: Not all products are created equal and there is no FDA criterion to ‘verify’ that supplements do what they indicate. The products listed are ones that I trust and have vetted through personal research and unbiased product analysis. I ensure they contain the correct percentage of the active ingredients that will get the job done. Many warehouses that sell products cheaper may not be genuine products, and often do not contain the correct formula of ingredients. 1. PRENATAL IRON: Prenatal Iron by Needed provides 13.5mg as ferrous bisglycinate (may be taken with food but not with prenatal multivitamins which already contain iron) 2. MODERATE DOSE IRONS: · NOW Iron (not available on this site but linked HERE ) provides 18mg of ferrous bisglycinate (easier on the stomach and can be taken with food) for a nominal cost. · Fergon is a lower dose that can be taken with water and provides 27 mg of iron in the form of gluconate for a nominal cost. Not available on this site but linked HERE . · Ortho Molecular Products: Reacted Iron. Provides 29mg of iron as Ferrous Bisglycinate (easier on the stomach and can be taken with food). 3. HIGHER DOSE IRONS: Nature Made Iron (as ferrous sulfate) provides 65mg per tablet for a nominal cost. Not available on this site but linked HERE . 4. IF PRONE TO CONSTIPATION: In addition to increasing fibrous foods in your diet, consider Life Extension Iron Protein Plus (in the form of iron protein succinylate form) which provides 15mg of iron. Not available on this site but linked HERE . 5. IF YOU HAVE TROUBLE WITH PILLS: · Mary Ruth’s Vegan Liquid Iron provides 18mg of iron from ferrous bisglycinate (can be taken with food and has a pleasant taste with no iron aftertaste). This can be taken by adults and children. Not available on this site but can be found HERE . · Chewable Iron by Carlson Iron provides 27mg of iron from iron glycinate chelate. With much sugar & a lot of soul! Rhonda Website Instagram LinkedIn Facebook TikTok
View protocolBladder Infections: Treatment and PREVENTION
3 more items in Bladder Infections: Treatment and PREVENTIONI suffered for years with chronic urinary tract infections (UTI) and pelvic pain that providers labeled, ‘chronic interstitial cystitis’. It seemed I was having test after test with no relief in sight until I added supplementation and made some lifestyle changes. I speak from personal experience when I say; they suck! The burning and painful urination; pelvic cramping or spasms; and feeling like you have to pee all the time will make you try anything to make it stop. More than half of women have experienced at least one UTI. They are far more common in women than men because of the how female genitalia is structured. This is also why UTIs are common after intercourse as bacteria may easily enter the urethra and get into the bladder. Ladies, it’s so important to urinate right after sex to clear your urinary tract! Also, avoid spermicides as a form of birth control, these products are not great for vaginas. One of the most significant risk factors for UTI is diaphragm with spermicide use. These infections also tend to become more common during menopause due to the decline of estrogen. If menopause is wreaking havoc in your life, consider speaking with your gynecologist about hormone replacement therapy. If you are a chronic sufferer, prevention is key. Consider being evaluated by a urologist if you haven’t done so already. Urine testing is often highly inaccurate, but there are advanced testing methods, like those offered by MicroGenDX , who have helped many people piece together enough information about the root cause of their infection. Why not just take an antibiotic and be done with it right? The problem with conventional antibiotic treatment is that these drugs don’t just target bad bacteria, they target all bacteria and we need the good bacteria in our gut for it to perform optimally and to maintain strong immunity. Scientists are understanding more and more how gut health is connected to our immune defenses . These drugs can also cause fungal overgrowth. Ladies, how often have you had to get Monistat® or some other form of medication to treat a vaginal yeast infection during or after your course of antibiotics? Another thing that sucks! Yeast doesn’t just settle there, it can thrive anywhere and create many ailments . If you crave sugars, this may be a good indication of a yeast overgrowth issue; yeast LOVES sugar, so minimally it should be avoided if you are treating yeast issues. I wish that what I’m about to share with you was available to me back when reaching for antibiotics and Uristat ® (an over-the-counter medication that settles in the bladder and provides an analgesic/numbing effect) was my only remedy. By the way, Uristat ® really helps to provide comfort until you can rid yourself of the infection. Beware, you will pee an amber color, this is normal. There are home tests you can purchase over-the-counter for UTI and/or yeast infections. Next steps to avoid the UTI/yeast cycle: An ounce of prevention is worth a pound of cure. Drink plenty of water every day. Don’t hold your urine so you can try and do one more thing (ladies we are the worst with this). Pee after sex and avoid sugary and starchy foods and beverages (bacteria LOVE simple sugars). Keep your private parts dry, bacteria love moisture. After washing and with heavy sweating be sure to clean up and dry off well. Wear clothes that allow your parts to breathe — cotton underwear and loose-fitting clothing (I’m so glad nylons and tights aren’t as popular as they once were ladies) and then…. Purchase these supplements. You do not want to wait for products while you’re symptomatic and your discomfort worsens. THE PRODUCTS: Not all products are created equal and there is no FDA criterion to ‘verify’ that supplements do what they indicate. The products listed are ones that I trust and have vetted through personal research and unbiased product analysis. I ensure they contain the correct percentage of the active ingredients that will get the job done. Many warehouses that sell products cheaper may not be genuine products, and often do not contain the correct formula of ingredients. D-MANNOSE SUGAR A naturally occurring sugar that bacteria love and therefore affix themselves to. When you pee, the bad bacteria go with it. Awesome side note; despite being classified as a simple sugar, D-mannose is very safe. Very little of it is actually metabolized by the body. Large doses are washed away in the urine (along with the bacteria), and the amounts not excreted into the urine are so small that they do not affect blood sugar levels — even in diabetics. OREGANO OIL A very effective bacteria-buster and overall high performer when it comes to any type of infection including viral, fungal, and parasitic. This is a go-to for whatever is ailing you. PROBIOTICS These helpful bacteria are a must after any antibiotic use, particularly if you are experiencing diarrhea. Probiotics are an excellent tool for supporting your immune system at all times. They are live, active “friendly” bacteria that help destroy the bad guys. You can get them in supplement form and by eating fermented foods like sauerkraut and kimchi or by drinking kefir or kombucha. The type you eat or drink usually doesn't have enough to combat an active infection or keep you from getting them if you suffer from chronic UTIs. Consume these in tandem with supplementation for the best protection. Beware of high-sugared yogurts or other dairy probiotics that may not carry the variety of bacteria and volume to help your gut. Two types are suggested, one that is excellent and another that is good, but more cost-effective. When treating an acute infection, I would recommend the stronger product before switching to the good, less expensive form as a preventative. VITAMIN C Vitamin C is well known for its support of the immune system. Whenever you're fighting an infection of any sort, it's a good idea to ratchet up the vitamin C intake. Vitamin C also makes urine more acidic, which the bad guys do not like. COCONUT OIL (MCT) Coconut Oil has been shown to have bacteria-fighting benefits and is also one of those all-purpose items that has numerous uses; some are found here . The MCT oil can be mixed in a favorite beverage or food, or taken right off the spoon. Many people place the MCT into coffee in the am and make a 'Bulletproof' concoction with a hand-held blender which is delicious and very good for you. Take a look here for that recipe. SUGGESTED INFECTION PROTOCOL (5 days): D-Mannose: 1 every 3 hours (while awake) Oregano Oil: 1 three times per day with food Probiotics: 1 daily Vitamin C: 1 three times per day with food MCT Oil: 1 tablespoon daily SUGGESTED PREVENTION PROTOCOL FOR CHRONIC SUFFERERS: D-Mannose: 1 daily Oregano Oil: 1 daily with food Probiotic: 1 daily Vitamin C: 1 daily with food MCT Oil: 1 tablespoon daily With much sugar & a lot of soul! Rhonda Website Instagram LinkedIn Facebook TikTok
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