Suzanne Somers recently appeared as a featured guest on Oprah to discuss bioidentical hormones. She detailed her daily routine – fitness, nutrition and supplement intake. When she showed us how many supplements she takes each day, 60, we, like you, were dumbfounded.
And while it might be tempting to copy-cat Suzanne who at the ripe age of 62 still looks like she is in her 30’s, 60 supplements each day is excessive for most of us. So how many supplements should you take?
Everyone is different; what’s right for one person is too much or too little for another. Your lifestyle is different, your diet is different and your body is different. It’s hard to accurately gauge what you need before knowing exactly what nutritional deficiencies (if any) you have.
But it is safe to say that the majority of your vitamins, minerals and overall nutrition should come directly from the food you eat. This means paying attention to what goes into your body and making sure you eat a variety of healthy foods rich in vitamins and minerals. Unprocessed food is the best for these purposes – anything that’s not in a box!.
Omega 3 fats (fish oil, salmon, tuna, halibut), vitamin D (salmon, tuna, egg, milk, liver) and antioxidants (grape skins, wild blueberry, red kidney bean, red delicious or granny smith apple, russet potato) are especially beneficial for your system and a daily pharmaceutical grade supplement may be important to your overall health.
Try eating as you normally would for a couple of weeks, keeping record of the vitamins and minerals in your food. Most food packaging includes this information or you can easily locate it online. The next step is to look over your results to determine what nutrients you are lacking and how you can adjust your eating habits accordingly.
For those who would like to know specifically what their body needs so as to not risk over supplementation and nutritional deficiencies, BodyLogicMD offers comprehensive testing for men and women to measure specific vitamins, antioxidants, minerals and other fundamental micronutrients within your white blood cells. The testing consists of a quick and simple blood draw and does not require fasting.
Why is this all so important? Because the food you eat affects your hormones. Nutritional deficiencies contribute to hormonal imbalances and can make menopause, andropause or other conditions worse. Good nutrition is vital to your overall health and wellness, exactly why our physicians offer nutritional counselling and guidelines. And what better time to look into your nutrition than National Nutrition Month?!
Oven-Roasted Salmon, Asparagus and Potatoes Recipe
· 1 pound small russet potatoes, scrubbed clean and halved
· 2 Tbsp olive oil
· 1/2 pound medium asparagus, trimmed and sliced on the diagonal, 1-inch long pieces
· 1 Tbsp chopped fresh dill
· 1 strip of lemon zest
· 1 small garlic clove, coarsely chopped
· 1/2 teaspoon salt
· Freshly ground pepper
· 2 salmon steaks (10 oz each), cut about 1-inch thick
· 1 lemon, cut into large wedges
1 Preheat oven to 400°F. In a large, shallow baking dish (10×14 inch) coat the potatoes with olive oil. Arrange the potatoes, cut side down, in the baking dish and roast for 10-12 minutes, until the potatoes begin to brown on the bottom. Turn the potatoes over and roast another 10 minutes until browned on top. Remove the baking dish from the oven.
2 In a medium bowl, toss the asparagus with the chopped dill, lemon zest, garlic, salt and season with pepper to taste. Add the asparagus mixture to the potatoes and stir to combine.
3 Push the vegetables to the side of the dish to make room for the salmon steaks. Return the baking dish to the oven and roast the salmon and asparagus for 10-12 minutes, or until the fish is just cooked through.
If you want, remove the skin and center bones, and arrange on individual plates before serving. Garnish with fresh dill and lemon wedges.