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recommended supplements for my diet

Answered on August 19, 2014
Created November 20, 2012 at 3:55 PM

I am trying to eat as clean a diet as possible with minimal antinutrients. It basically consists of two meals of the following:

mashed sweet potatoes and yams. steamed vegetable (broccoli, cabbage, or spinach). ground meat (beef/turkey/bison) or fish (shellfish/sardines). I also eat organ meat about twice per month and use coconut oil as a fat source.

That's it besides from spices and sea salt, as well as apple cider vinegar to aid digestion. Given that this is quite a restricted diet, I would like to supplement with a multivitamin/mineral. Would this be beneficial, or is my diet alone adequate in which case a supplement might be wasteful or even harmful? If you think I should supplement, which brand is best and why? I have heard good things about centrum brand and am leaning this way.

Also, what good might a digestive enzyme supplement do if I have constipation issues?

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 22, 2012
at 06:02 PM

Sorry this is so long but... What will cilium husk do for me and are there any contraindications? And why should I avoid liver? I figured eating this regularly would act as a sort of multivitamin. If I don't eat liver should I take a multivitamin? Which brand? btw my ring finger is slightly longer (not sure why this matters) and I don't know my blood type. There are other things I would like to discuss in detail but I don't want to overwhelm you. I am grateful for all your advice, much thanks in advance.

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 22, 2012
at 05:55 PM

I spend most of the day sitting but stay somewhat active with standing in a stationary position (approx. 1 hour per day), doing rowing exercises (15-30 min. per day), and swimming (once per week). With my new diet I want to keep things very simple (less than 10 food items) and cost effective. Can you tell me more about why green beans/peas are the best vegetable for me? Spinach and broccoli seems very well regarded on this forum and I thought they were more nutritious. Also do I really need a probiotic, or is the probiotics in apple cider vinegar sufficient?

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 22, 2012
at 05:47 PM

PaleoBro, Really appreciate the thoughtfulness of your answers. I will soon be 20 years old, and am transitioning from a diet where I was consuming immense amounts of raw vegetables and fruit and not nearly enough animal product. I was previously enchanted with the idea of "superfood" powders that I forced myself to eat even though they tasted terrible and cost me a ton of money. This diet gave me lots of bloating and very uneven energy, although I was having a BM more often (about every other day and at least every three days). You should also know that I am in a wheelchair.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on November 20, 2012
at 10:20 PM

I get the flavorless Natural Calm and the only ingredient is Ionic Magnesium Citrate. It's "Gluten Free,Non-GM and contains no yeast, dairy,egg, soy, wheat, sugar, starch, preservatives, artificial color or flavor. No added Fructose and Cruelty free" as stated on the bottle. It being addictive would be unfathomable to me. Magnesium is the 8th most common mineral in the body. If you overdose on it you'll know when you pass your next stool, because it will be loose. That is the only side effect. If your stomach hurts/constipated/cramped all that will go away within 10 minutes of supplementation.

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 20, 2012
at 10:11 PM

I am disinclined towards eating bananas because I have read a lot of negativity on this blog regarding the fructose in fruits. Most people hear seem to think that starchier CHO sources like potatoes are healthier. To be more specific regarding my constipation, I only have on average two BMs per week. What should I experiment with no remedy this (more fiber, digestive enzymes, probiotics, magnesium)?

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 20, 2012
at 10:05 PM

Do you mean to say that I am getting all of the nutrients I need from this diet. So you know I am not some sort of whole foods guru like many paleos, and have no issues with popping pills if it will make me healthier.

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 20, 2012
at 10:02 PM

can you tell me a bit more about natural calm? I have heard a lot about its benefits, but are there any downsides to drinking this for better sleep and can it be addictive?

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9 Answers

0
87065795aeb81238889f3d747d7b07db

on September 07, 2013
at 12:44 AM

Everyone that I work with starts out the same way you are going. You are going to burn yourself out and run your bank account into the ground and not get the results your looking for. In consideration of your budget I would buy a good probiotic. Ncp (natural choice products) makes a good one. The lactobacillus count is in the trillions. Last time I checked it was $50. With this take cilium husk once in the morning and once at night. It costs like $8 and will last the rest of your life. Drink one tblsp with a glass of water and take it at the same time you take the probiotic. Constipation is not just caused by one missing element. It is caused by a result of a lifetimes worth of wrongdoing. So approach this with the idea that it takes time to clean a whole house. As long as you are keeping refined sugar out of the diet and staying away from everything under the sun that contains flour and corn it will run its course. As far as bananas go, I threw them in there with your budget in mind. They contain 3 times as much glucose as they do fructose unlike apples or pears. There are a lot more questions in reguards to starches that I would need to ask you about. If money wasn't an issue I would tell you to buy a lot more green peas and green beans. Frozen packages go for pretty cheap. They are a much better choice over spinach and broccoli. They have lots of carbs and way more vitamins and mi deals than spinach. As far as the meat goes I would highly recommend going easy on the liver and hamburger. Chicken or turkey would be a good place to start. Even at a health food store that sells fancy meat they will have chicken legs and thighs for a few bucks. Can you give me a list of every minute complication health wise you are faced with. Also what is your blood type and which is longer, your ring finger or your index finger. Listening to people recommend products is the same type of medecine doctors practice. I will help you treat the cause and keep you off the roller coaster.

0
7550959f8a4a685094702d7951433a17

on February 25, 2013
at 03:22 AM

That’s a great diet to increase testosterone levels. Keep up with it and also use Ageless Male, a nutritional supplement that safely elevates testosterone levels bringing them up to an acceptable range. You’ll find lots of Ageless Male scam reviews if you look for supplement reviews on the Internet, make an educated decision. Ageless Male contains natural seed extract that has been clinically proven to stimulate the body to produce more testosterone.

0
C657d176db6f11f98aeb2a89071e3281

on January 02, 2013
at 05:54 AM

Pana C-315 is a liquid vitamin, mineral, amino acid formula that has everything in it to allow the body to absorb the nutrients. It is the only formula that I know of that is a complete package. Liquid vitamins have a much higher absorption rate than pills. Getting enough fat also helps with constipation. Making marrow bone soups is a great way to get lots of nutrients and may be something you would like to ad to your diet. I use grass fed beef shanks and marrow bones. The most I ever pay for the grass fed beef shanks is 4.99 a lb and usually less. The marrow bones can be anywhere from 2-5 a lb. You can make the broth, eat some, save some for the next meal or day and freeze the rest for later in the week. I smash the meat up with a fork and add some to each container of broth for future meals. I also do this with a chicken that I first roast and then use the bones and all the leftover carcass to make broth. These may enhance your diet. I usually rotate making the beef broth and chicken broth by a few days and this way always have meat and broth available, fresh, next day leftover and in the freezer. When I choose from the freezer, I have both types of broth available. I shred kale and add some ginger, sweet potato, lemon, whatever you like and make a nice soup. We always eat bowls of peas for breakfast with pasture butter and garlic. For constipation, there is a natural herbal remedy available from herbdoc.com called Formula 1 that is gentle on the body but cannot be used if you have IBS, ulcerative colitis or any other gut or colon issues. It does have a pinch of habanero pepper in it and that would cause extreme pain.

0
E45c5a1c8df73da5e03bb6e7e90f8420

(644)

on January 02, 2013
at 05:19 AM

If you can afford it I recommend Garden of Life Raw Multi- their probiotics are great as well. I personally feel worlds better when I take a good multi- but I would steer clear of Centrum as it has a lot of synthetic vitamins- you want real food based vitamins for best results.

I recommend being careful in using psyllium husk to deal with constipation- it can be quite rough on your body- but it sounds like you might need it to help get things out so just make sure to use it sparingly and not as a long term solution. RenewLife has a good fiber blend with flax and probiotics and few other things. http://www.renewlife.com/fibersmart.html I second using magnesium, such as Natural Calm powder... probiotics should help with your regularity as well. Can you trace your constipation to certain foods you are eating? Ever considered digestive enzymes?

And I think your diet sounds just fine- though I would make sure to mix up the veggies/starches/meats you are consuming. And unless you have Candida or other health issues I think adding in a bit of fruit such as bananas or bluberries here and there would not be detrimental, could even be beneficial.

Good luck!

0
87065795aeb81238889f3d747d7b07db

on November 21, 2012
at 03:12 AM

The point I was getting at with the potatoes vs fruit and your constipation is that starches can agrivate the intestines and cause inflammation. If you have a white film on your tounge, an itchy butt hole, eczema, Psoriasis, a bloated gut, or any other Ailments it could be a good idea to go easy on the starches. I would highly recommend, with your budget in mind)eating vegetables high in carbs, the green beens and peas would be a great start. You can then lower the amount of tubers(potatoes and yams) and see how that works. Rebuilding your gut is key. If you eat like this you will see results very quickly and other symptoms will start to go away as well. I don't know how old you are, but trying to fix years of damage over night is just not going to happen.

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 22, 2012
at 05:55 PM

I spend most of the day sitting but stay somewhat active with standing in a stationary position (approx. 1 hour per day), doing rowing exercises (15-30 min. per day), and swimming (once per week). With my new diet I want to keep things very simple (less than 10 food items) and cost effective. Can you tell me more about why green beans/peas are the best vegetable for me? Spinach and broccoli seems very well regarded on this forum and I thought they were more nutritious. Also do I really need a probiotic, or is the probiotics in apple cider vinegar sufficient?

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 22, 2012
at 06:02 PM

Sorry this is so long but... What will cilium husk do for me and are there any contraindications? And why should I avoid liver? I figured eating this regularly would act as a sort of multivitamin. If I don't eat liver should I take a multivitamin? Which brand? btw my ring finger is slightly longer (not sure why this matters) and I don't know my blood type. There are other things I would like to discuss in detail but I don't want to overwhelm you. I am grateful for all your advice, much thanks in advance.

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 22, 2012
at 05:47 PM

PaleoBro, Really appreciate the thoughtfulness of your answers. I will soon be 20 years old, and am transitioning from a diet where I was consuming immense amounts of raw vegetables and fruit and not nearly enough animal product. I was previously enchanted with the idea of "superfood" powders that I forced myself to eat even though they tasted terrible and cost me a ton of money. This diet gave me lots of bloating and very uneven energy, although I was having a BM more often (about every other day and at least every three days). You should also know that I am in a wheelchair.

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on November 20, 2012
at 08:16 PM

You want have constipation issues if you supplement with: Magnesium (Brand I use: Natural Calm)

Things you might be low/missing/want to supplement: Calcium/d3/phosphorus?/k2(in organ meats and hard cheeses)

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 20, 2012
at 10:02 PM

can you tell me a bit more about natural calm? I have heard a lot about its benefits, but are there any downsides to drinking this for better sleep and can it be addictive?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on November 20, 2012
at 10:20 PM

I get the flavorless Natural Calm and the only ingredient is Ionic Magnesium Citrate. It's "Gluten Free,Non-GM and contains no yeast, dairy,egg, soy, wheat, sugar, starch, preservatives, artificial color or flavor. No added Fructose and Cruelty free" as stated on the bottle. It being addictive would be unfathomable to me. Magnesium is the 8th most common mineral in the body. If you overdose on it you'll know when you pass your next stool, because it will be loose. That is the only side effect. If your stomach hurts/constipated/cramped all that will go away within 10 minutes of supplementation.

0
Medium avatar

on November 20, 2012
at 07:14 PM

Yout diet sounds fine. I would consider supplememting with vitamin d if your level isnt up around 60.

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 20, 2012
at 10:05 PM

Do you mean to say that I am getting all of the nutrients I need from this diet. So you know I am not some sort of whole foods guru like many paleos, and have no issues with popping pills if it will make me healthier.

0
87065795aeb81238889f3d747d7b07db

on November 20, 2012
at 05:56 PM

First off I just want to point out that your diet contains lots of purine. How long have you been eating like this and how did you decide to eat these foods besides being cheap. The yams and sweet potatoes do t raise a flag but I would suggest trying to add some fruit in there just to mix it up. Organic ripe bananas at a store go for really cheap and they are ready to eat. I get almost 15 ripe bananas that they are desperately trying to sell before they pitch them for $1.30. Most mom and pop health food stores will sell you really ripe fruit and veggies for next to nothing. As for suplimentation that is too generic of a question. What health problems do you face. Besides digestion. List as much as you can. As well as blood type. There is much to consider before going to suplimentation.

119b9ca51cae1066fb8f51b5d029a5b2

(224)

on November 20, 2012
at 10:11 PM

I am disinclined towards eating bananas because I have read a lot of negativity on this blog regarding the fructose in fruits. Most people hear seem to think that starchier CHO sources like potatoes are healthier. To be more specific regarding my constipation, I only have on average two BMs per week. What should I experiment with no remedy this (more fiber, digestive enzymes, probiotics, magnesium)?

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