Raising HDL levels...Safely & Naturally

I was recently asked for safe, natural recommendations for Raising the HDL level (a component of the cholesterol panel).  HDL helps remove the excess cholesterol from the heart's arteries and carries it back to the liver, where it is passed from the body--that's a good thing---so we want 'good' healthy levels of it (women: 50-60 mg/dl & men 40-50 mg/dl)!  Below are the recommendations I shared...let me know if you have specific questions since these are general recommendations.

*Keeping triglycerides in the healthy low range--Omega-3 fatty acids from fish oil are crucial for this effect—Also focusing on veggies, complex carbs & some fruit in our diets, minimizing processed foods

*Trans fats—Reducing/eliminating in diet--found in many processed foods

*Omega-3 fatty acids--Lower triglyceride levels, increase HDL cholesterol and help minimize inflammation and blood clotting. (Study June 2004--American Journal of Clinical Nutrition--statistically significant decrease in serum triglyceride levels along with a significant increase in HDL cholesterol)
*Red wine--Although all alcoholic beverages raise HDL, red wine provides additional benefits, such as reduction in blood sugar and blood pressure, provided no more than 2 glasses per day are consumed. 
*Dark Chocolate--Preferably 70% cocoa or greater--approximately 2 inches square, per day. 

*Soluble fiber--Oat bran, nuts, barley, psyllium seed, flax seed, oranges, apples, carrots
*Green tea--Brewed only, never instant or pre-mixed bottles. Several cups per day are required for full effect. 

*Garlic--Powerful antioxidant—used to reduce both cholesterol and blood pressure levels. Also raises ‘good’ cholesterol levels, particularly HDL-2 cholesterol. Inhibits LDL oxidation and platelet aggregation (stickiness).
*Vitamin D--Restoration of vitamin D levels to normal can yield increases in HDL of 10, 20, even 30 mg/dl, though it may require up to a year for the full effect to show. (Vitamin D3 supplementation)
*Exercise--Aerobic is best

*CoQ10--Clinically shown to provide protection for the inner lining of the arteries by inhibiting LDL cholesterol oxidation and increasing HDL.  CoQ10 and omega-3 fatty acids work synergistically to provide enhanced protection against cardiovascular disease.

*Niacin--Vit B3—Increases HDL by decreasing removal of its major lipoprotein, apoAl--also shown to lower total cholesterol, LDL cholesterol, triglycerides and raise HDL-2 levels. It can raise HDL levels as much as 20-30%. Avoid non-flushing version—not as effective.

*Calcium--Helpful in raising HDL levels. (Studied more in women at this point)  Calcium citrate or calcium amino acid chelate is best absorbed*Magnesium—Raises HDL cholesterol, prevents heart muscle spasm, keeps blood flowing smoothly, maintains normal blood pressure and keeps the heartbeat regular.

*Vitamin C--Antioxidant clinically associated with increased HDL and HDL-2 cholesterol levels. Also reduces arterial stiffness and inhibits platelet aggregation—two factors known to promote atherosclerosis.

*Vitamin E--Powerful antioxidant—protects against the formation of atherosclerotic plaques and reduce total cholesterol levels.


Be well & stay well--
Sana

Time for another ‘Info-byte’ on an herb---one you’re all familiar with:  Garlic.  How cool…that something that the majority of us think tastes really good in many, many foods is actually good for us…WooHoo!

A quick note before we begin---as I share information on specific herbs, please keep in mind that no herb or herbal supplement is meant to be a ‘Quick Fix’ which is what our society, as a whole, has gotten used to…and, for the most part, has come to expect.  Just as important as taking a specific herb or blend of herbs is finding out the cause of the health challenge (pain, inflammation, allergies, bloating, poor sleeping, etc…) and taking appropriate action.

There are some herbs that are just so good for us, that it makes sense to include them into our daily diet.  Something as common as the herb, garlic fits in this category.  Here’s the ‘short list’ on the benefits of garlic:

• Lowers blood pressure, blood cholesterol & triglyceride levels
• Aids in digestion of fats & oils
• Is a powerful antioxidant (cancer fighter) with additional cancer-fighting properties
• Has great antibacterial, antifungal & antiviral properties
• Strengthens immune system, in part by increasing white blood cells (phagocytes) that surround & digest foreign cells
• Activates T-cells (T-cells ‘search & destroy’ bad cells in our body)
• Remedy for diarrhea caused by poor digestion or worms
• Can be mixed with sesame oil & applied topically to skin for fungal infections

Even one clove of garlic a day can be beneficial, with 2-6 cloves a day recommended when fighting infections & other health challenges.  Garlic supplements are available, although there is conflicting information as to their effectiveness in a pill/capsule form.                                                  

DID YOU KNOW??   If garlic is tossed directly into hot oil, or a whole garlic clove cooked without crushing (or at least cutting off the top), it will still give the great garlic taste you’re looking for, but little or no health benefits. Garlic has active agents called allyl sulfide compounds which are produced when the clove is chopped or crushed. This breaks the cell walls and starts a series of chemical reactions (which also produce garlic’s wonderful smell). Heating the garlic immediately after chopping inactivates a crucial enzyme in the process.  Once the compounds develop, they are quite stable and can withstand the heat of cooking.  So crush or chop the cloves--then let them sit for 10 or 15 minutes while preparing other ingredients.

Garlic purchased in jars, already chopped, may be just as healthful, as well as garlic stored in the freezer.

Just got my ND license plate---it says ‘HEALTHY’---my goal is to get others thinking more & more (esp. those on the road behind me!) about being healthy---and about simple & safe things they can do to get Healthy & stay Healthy!

To YOUR Continued Health---Blessings!

Sana

The Elderberry Solution for Flu

Now that I’m in a state of a bit of ‘overwhelm’ in my Master Herbalist program component of my PhD, I thought it would be helpful to me (& possibly to you!) if I take some of the most commonly used herbs & give you the ‘Down & Dirty’ info you need to decide if it would be of benefit to you and/or your family. 

The use of herbs has been a part of people’s lives for centuries, although falling out of the current health track due in part to pharmaceutical drugs, ‘high tech’ medicine & our love, as a society, for a ‘Quick Fix.’  I consider the use of herbs as a simple and SAFE way to target health challenges as well as building prevention into our busy lives---being proactive is a good thing!  It’s not an either/or issue with western medicine practices.  Herbs can be used quite safely along with medications, although accurate information from a qualified practitioner is critical.  One quick reminder:  the use of herbs typically doesn’t provide the ‘Quick Fix’ solution (although sometimes results are pretty darn quick!)…rather, they provide your body with what it needs to function in a healthy way again.

So here goes…

Since we’re being inundated with Flu Vaccine promotions everywhere we look, I thought I’d start with a great, safe herb that has great benefits especially during the flu season:  Elderberry (sometimes called Black Elderberry or Sambucus).  The berries contain more vitamin C than any other herb except rosehips and black currant, which means it’s a great antioxidant as well (think cancer-prevention when you read antioxidants).

Elderberry strengthens the immune system to fight viral infections (flu is a viral infection… ‘colds’ are as well).  It prevents the flu virus from attaching to our cells thus shortening the duration and severity of the flu.  It is used around the world to enhance immune function and increase antibody response during infections.  It also has an anti-inflammatory effect, which is yet another cool benefit since inflammation can have short-term and long-term effects on our bodies.

Elderberry is available as a liquid, syrup, tincture, capsules, and lozenges. There are no known safety issues when taking---a very cool benefit!  In addition to the years of use around the world, there are solid studies to support what so many people have found with using Elderberry.  I’ve included two references below with their brief conclusion:

Symptoms were relieved on average 4 days earlier and use of rescue medication was significantly less in those receiving elderberry extract compared with placebo. Elderberry extract seems to offer an efficient, safe and cost-effective treatment for influenza. 

J Int Med Res. 2004 Mar-Apr;32(2):132-40. 

No adverse effects were observed in either group indicating that the proprietary elderberry extract is safe and highly effective in treating flu-like symptoms.  Kong F, Pilot Clinical Study on a Proprietary Elderberry Extract: Efficacy in Addressing Influenza Symptoms, Online J Pharmacol Pharmacokin 5:32-42, 2009. 

Elderberry is widely available at health food stores, most commonly found as a syrup (great for kids!), capsules and lozenges.  Even if you live in the boonies, it’s quite easy to order online!  This is a staple in our home.  It's great to be able to ‘nip it in the bud’ if we ever feel a cold or the flu coming on…or if we’ve been in close contact with ‘sickies’! 

Let me know if you have questions…or if there is a specific herb that you would like discussed…in the meantime, enjoy this beautiful Autumn season!

To your long-term health…

Sana

Yes, Vitamin E is good for you!

Guess what? Yet another study reported in the Journal of the American Medical Association (JAMA. 2011;306 (14):1549-1556) found that taking vitamin E may raise the risk of prostate cancer. The study also reported that the men in the study taking just vitamin E (and not selenium) were at a 17% increased risk of developing prostate cancer. It was noted that the COMBINATION of vitamin E and selenium did NOT increase cancer risk. How does that work?? Hmmm…. Let’s check out a few things about the study before we make any decisions on this, OK?

First of all, there were 21 authors that contributed to this study, of which SEVEN had Conflict of Interest Disclosures all dealing with major pharmaceutical companies such as Merck, Pfizer, AstraZeneca, Novartis, GlaxoSmithKline…including one author who is a board member of the Merck pharmaceutical company. Realize that those with conflict of interest issues have been given grants and research support, travel support, payment for lectures, grants for the institutions they work for, consulting fees & payment for presenting educational sessions to pharmaceutical companies---all this from huge pharmaceutical companies who have much to lose and nothing to gain if a study shows that vitamins and basic nutrients reduce the risk of cancer.

Secondly, this study used a synthetic form of vitamin E (rac-alpha-tocopherol or dl-tocopherol) which is less available for use by our bodies & considered half as potent as the natural form (RRR-natural-tocopherol or d-alpha-tocopherol). Hmmm…one would think (obviously in a perfect world) that the best quality products would be used to provide the best data for the study…’Not So Much’ in this case!

Lastly (I could go on, but I want to keep this as brief as possible): vitamins weren’t meant to be taken alone…as in just taking some vitamin E…or even vitamin E and selenium. The ‘whole foods’ we eat (meaning not-processed foods like fruits, veggies, whole grains, high-quality meats…) provide a wide array of vitamins, minerals and other nutrients that are designed to WORK TOGETHER—in synergy. That’s the value of taking a daily Multivitamin/mineral supplement as we realize the real-life challenges in consuming the appropriate amounts of high-quality foods to provide our bodies what they need each day. And that’s why it’s surprising (& frustrating!) to see ‘medical’ studies that continue to pull out one or two specific nutrients to test their value when studies have repeatedly shown the effectiveness high-quality blends of nutrients (as in a Multivitamin/mineral supplement). Holford, P: The New Optimum Nutrition Bible

Hopefully this is helpful in deciphering just what this last study is telling---or not telling us: there was/is great potential for personal interests to cloud some of the authors’ objectivity in the study…using a product that is poor quality will probably lead to poor results…and, most importantly, nutrients are not meant to be taken in isolation, rather as balanced blends that are easy for our bodies to use and benefit from. There are specific cases where additional nutrients can be beneficial in addition to a solid Multivitamin/mineral foundation----we’ll keep that for another posting! And speaking of postings…I plan on regular posting once again, now that I’m in my Master Herbalist Program, giving a ‘nutshell’ version of various herbs…Stay tuned! To your long-term health— Sana

The 'Biggies'---2 Lab Tests That Are Worth It!

If there were two lab tests that provided critical information about your health, wouldn’t you want to know what they are? I realize there are an enormous number of lab tests available in the ‘Prevention’ realm of health care…making it fairly easy to become overwhelmed & just do whatever!

FYI: ‘Whatever’ is NOT an option when it comes to our health. As I continue in my health studies, it’s becoming increasingly obvious that the concepts and understandings of Health, Wellness & Prevention are not completely black & white…meaning that NOT every health reference & study will have the exact same information and/or recommendations.

One of the goals in my studies has been to gather data, looking for common threads and the repetition or duplication of significant results. I also analyze the source of the information, checking for potential conflict of interest on the part of the author(s) of the studies.

There are two lab tests that continue to gain notoriety in the realm of preventive health: Homocysteine and Vitamin D3 levels. Below is basic information about them---well worth learning about!

Homocysteine:
Homocysteine is produced from methionine, an amino acid, found in normal dietary protein. Your body turns homocysteine into glutathione (the body’s most important antioxidant) and SAMe (an important ‘intelligent’ nutrient for the brain & body). If your body doesn’t have optimal amounts of B vitamins, the enzymes that turn homocysteine into these useful substances can’t to their job & homocysteine isn’t converted, causing the homocysteine level to rise to potentially dangerous levels. About 10% of the population has an inherited genetic tendency which makes them more likely to have a higher homocysteine level than the rest of the population.
When the homocysteine level rises (BAD!), the SAMe and glutathione levels fall (BAD!). As this is occurring, the rising homocysteine level causes damage to the arteries, brain & even DNA.
Studies: (Just a few of the numerous ones done…Note the dates of these studies--this is not new information!)
British Medical Journal 325:1202 (2002) & Journal of the American Medical Association 288:16, 2023-31 (2002)-- A review of 92 studies found that high a homocysteine level isn’t just associated with a higher risk, it actually causes heart disease.
New England Journal of Medicine 343:2, 135-6 (2000)-- Cancer is triggered by damaged DNA. High homocysteine levels make DNA more vulnerable to damage & harder to repair. The homocysteine level rises when tumors grow and falls when they shrink.
New England Journal of Medicine 346: 7, 476-83 (2002)--Studies are showing that if you lower homocysteine levels you can significantly lower the risk of developing Alzheimer’s disease. An elevated homocysteine level is strongly linked to neuronal damage in the brain.
American Journal of Clinical Nutrition 74:1, 130-36 (2001)—Homocysteine levels of 4766 men & women ages 65-67 in 1992 were measured. This group was then followed for deaths over the next 5 years, during which 162 men & 97 women died. They found (reconfirmed, actually) the relationship between heart attacks, strokes & elevated homocysteine levels as well as a strong relation between homocysteine and all causes of mortality, meaning that homocysteine is an accurate predictor of how long a person is going to live, whatever the eventual cause of death may be.
There is no ‘official’ safe level for homocysteine, but experts believe that a level below 6 units is ideal.
-->What to do?? Basic healthy dietary recommendations are highly encouraged: Eating at least 5 servings of fruits & veggies/day, cutting down on fatty meats & focusing more on fish & protein from vegetables, incorporating garlic into your daily diet (or supplement), minimizing salting of food, minimizing coffee, tea, & alcohol, stopping smoking, correcting estrogen deficiency, supplementing with a high-strength & good quality multivitamin daily AND specific homocysteine-lowering supplements, such as vitamins B2, B6, B12, folic acid, trimethyl glycine (TMG) & zinc.

Vitamin D3:
Vitamin D plays a major role in metabolism, along with muscle, cardiac, immune & neurological functions, as well as in the regulation of inflammation. As Dr. Michael Holick states in The Vitamin D Solution, “If I had to give you a single secret ingredient that could apply to the prevention—and treatment, in many cases—of heart disease, common cancers, stroke, infectious diseases from influenza to tuberculosis, type 1 and 2 diabetes, dementia, depression, insomnia, muscle weakness, joint pain, fibromyalgia, osteoarthritis, rheumatoid arthritis, osteoporosis, psoriasis, multiple sclerosis and hypertension, it would be this: vitamin D.” Holick goes on to say that 3 out of 4 Americans are deficient in vitamin D, up from 1 out of 2 twenty years ago.
Holick presents a plan for rebuilding & maintaining optimal levels of vitamin D in 3 basic steps: Sensible sun exposure, Ensuring adequate calcium intake along with good dietary sources of vitamin D, and Supplementing.
As an aside (for clarification), the UVB rays are what stimulate the production of vitamin D. Remember it this way: UVA rays are ‘Aging’ (Bad---cause wrinkles!) and UVB rays are ‘Burning’ (Potentially burning---if exposed too long---but beneficial in sensible exposure).
The vitamin D that is made in your skin is vitamin D3. Vitamin D2 is made from yeast & is used to fortify foods & supplements & is not as effective in maintaining 25-vitamin D levels.
Studies: (Just a few of the numerous ones done…)
Neurology 62:1, 60-65 (2004): Munger, KL et al. Vitamin D intake and incidence of multiple sclerosis.
Annals of Epidemiology 19:7, 468-83 (Jul 2009) Garland, CF et al. Vitamin D for cancer prevention: Global perspective.
Archives of Internal Medicine 168:11, 1174-80 (2008) Giovannucci, E et al. 25-Hydroxyvitamin D and risk of myocardial infarction in men.
New England Journal of Medicine 354:21, 2285 (2006) Terris, S. Calcium plus vitamin D and the risk of fractures.
Cancer Epidemiology, Biomarkers and Prevention 13:9, 1502-8 (2004) Feskanich, JM et al. Plasma vitamin D metabolites and risk of colorectal cancer in women.
The only test for vitamin D status is 25-vitamin D or “serum 25(OH)D.” The recommended zone of healthy 25-vitamin D: 40-60 nanograms/ml.
-->What to do? Unless you’re one of those who can get daily (or near daily) sensible sun exposure & not living in a northern location, Dr. Holick has found that healthy adults taking 1000 IU of vitamin D/day usually reach their peak blood level within 5-6 weeks.

One more thing…Remember that just taking a vitamin D supplement or a good B complex supplement isn’t the entire picture. NEVER forget the importance of the basics that should be in place every day in our lives: a quality Multivitamin/mineral supplement, good quality water, quality sleep, heart-pumping exercise…these provide the foundation for good health---but you knew that, right? :)

Blessings on your health!
Sana

References:
Holford, P: The New Optimum Nutrition Bible: 2004, Crossing Press
Holick, M: The Vitamin D Solution: 2010, Plume Press

Game On! Eye of the Tiger---Whatever It Takes!

I have a certain group of amazing friends who are an inspiration to me on a daily basis. They vary in age, in gender, in hair color, in size…pretty variable I would say…except they all have two things in common: they have a diagnosis of cancer—and they are fighters. You may know some of them…I know I am so blessed by knowing them!

I’ve learned so much from them. I sincerely hope I’ve been a good friend… and possibly shared some beneficial information with them. I’m also blessed with an amazing faculty with great wisdom & insight to bless me on my journey to a PhD in Holistic Health. My reasons for pursuing further education at this point in my life are not because I’m bored…definitely not! The need for sound research in Integrative Medicine practices for cancer prevention, support during conventional cancer treatments, natural cancer treatments, and ‘after-cancer’ treatments has become of great interest to me---with the ultimate goal of getting solid, non-biased information out ‘to the masses’ so they can make educated decisions instead of agreeing to questionable treatments out of fear or pressure.

Several things have become clear to me over the past few years. As you read this short list, I hope that you will gain greater insight into the challenges of those you know who are dealing with a cancer diagnosis and be better able to support & encourage them. I say this most humbly, since I have not walked in their shoes…

Point #1: A diagnosis of cancer is not a death sentence---it’s a diagnosis---and we all know there are many diagnoses out there, like diabetes, rheumatoid arthritis, Crohn’s disease and congestive heart failure, to name just a very few. I think most of us would acknowledge that our reaction to someone we know telling us that they were just diagnosed with cancer is usually quite different to someone we know telling us that they have one of the other diagnoses listed above. Question to ask ourselves: How can I best respond to this in a positive & supportive way?

Point #2: A person’s mindset is critically important throughout life---and becomes even more so in times of crises and challenges. For many people their faith also plays a significant role in their mindset. Question to ask ourselves: How can I be of help in this area?

Point #3: When a diagnosis of cancer is made, one way of ‘dealing’ with the challenge is to consider the treatment plan like going into training for an intense athletic event (ie. a marathon), which may involve several hours every day. That’s because there’s more to fighting cancer than going for chemotherapy treatments or radiation. Similarly, there’s more to fighting diabetes, rheumatoid arthritis… (insert diagnosis here) than taking a medication or giving ourselves an injection. Other factors that need to be addressed include nutrition, water intake, sleep and exercise. Imagine how well a diabetic would do if they didn’t make lifestyle changes (including diet & exercise) after being diagnosed with either Type I or Type II diabetes---not very well! Question to ask ourselves: How would I support this friend/family member if they just told me they were going into training for a marathon (instead of starting chemo treatments)?

Point #4: There are so many sound, researched integrative medicine options available that can be incorporated into any and all treatment plans. These options may provide relief of chemo side effects, support the liver, and enhance the effects of other treatments, along with many other positive results. Health care providers are NOT dictators of anyone’s health and should NOT be making statements like, “No, that won’t work”---or “No, I don’t want you to do that” unless they have sound documentation to back up their statement (which would not include a biased study by a pharmaceutical company). Question to ask ourselves: How can we best support our friend/family member in this education process & not let our personal advice/judgment take over?

Point #5: Once the wonderful words ‘remission of cancer’ are heard, the training/challenge is NOT over. Think about it, when a diabetic hears their blood sugar is in the normal range, do they just ‘forget about it’ and go back to their former lifestyle habits? I hope not! Keeping up with healthy lifestyle habits are CRITICAL for long-term success in maintaining the best health possible. Question to ask ourselves: How can we encourage them in this healthy lifestyle journey?

So…some possible answers for Questions to ask ourselves to encourage those we know who have a cancer diagnosis:
• My first & foremost answer is to pray for them. I realize this is a very personal aspect---though, honestly, it is at the very top of my list.

• One of the most important ways (again, in my humble opinion) to support them is to get our ‘Game Face’ on and let them know we’re there for them…NOT with looks of pity but with the ‘Eye of the Tiger’ and a ‘Whatever It Takes’ attitude.

• Think of the positive difference we could potentially make in their lives as we greet them with a smile (& ‘the ‘Eye’)…check in on them…’hang’ with them…with an attitude of, “Hey, you’ve got this”…”you’re doing everything you can do”…”you can do this”…GAME ON!>”

Let’s be that person to others---Thank you for being a blessing!
Sana

Multivitamins---THE Powerful First Step Lowered Heart Attack Risk is only the Beginning!

Definitely not 'rocket science' here, but definitely worth reminding ourselves (if we've gotten off-track) about the HUGE difference a simple (SAFE!) daily step can make in our long-term health. The study referenced below followed a group of over 30,000 women of varying ages for 5 years

Daily Multi Vitamin Use Lowers Heart Attack Risk by 41%
The results of a study published in the American Journal of Clinical Nutrition provides evidence that taking a multi vitamin can have a critical impact on heart disease risk. Women who took a high potency multi vitamin over a 5 year period were found to lower their risk of a heart attack by 41% compared to women who didn`t supplement.
http://www.ajcn.org/content/92/5/1251.abstract

Multivitamins are to be taken Every Day---just like we eat and sleep Every Day. "Since the 1980's, proper scientific studies using Multivitamin supplements have shown that they boost immunity, increase IQ, reduce birth defects, improve childhood development, reduce colds, stop PMS, improve bone density, balance moods, reduce aggression, increase energy, reduce the risk of cancer and heart disease, and basically promote a long & healthy life." The New Optimum Nutrition Bible: P. Holford, 2004.

So...it's fairly obvious that it's not a question of 'Should I take a Multi' -- rather 'How on earth do I figure out which Multi to take when there are endless choices?'

A few pointers:
->Cheap vitamins AREN'T worth it---and usually contain multiple 'fillers' of things you would NEVER consider consuming, like sand, cork, polyethylene glycol (antifreeze!), chemical dyes, glue, shellac... So the next time you see a 'Sale' for a bottle of 100 Multivitamins for $10, just say 'no'! The vast majority of 'drugstore' bottles of multivitamins are inferior, with some being manufactured by the same pharmaceutical companies that make all the medications that abound. They have no reason to make a superior nutritional supplement, since that would potentially lower the need for the medications they manufacture. (I know that sounds harsh, but that's the reality).

->RDA Values were developed to help avoid vitamin deficiency diseases, like scurvy & rickets. The current RDA values were NOT designed to provide Optimal Nutrition. That's why quality 'Multi's' will often contain way over 100% of the specific vitamins & minerals.

->A Multivitamin supplement should provide a balanced source of vitamins and minerals. This provides the foundation for our bodies to run on. Once the foundation is there, a person may then want to individualize with specific supplements for a health concern such as CoQ10 for heart challenges.

->The 'Multi' manufacturer should be reputable, providing pure products. Check them out online--learn what you can about the company & their manufacturing practices.

->Newer formulations of Multivitamins now contain extracts of organic vegetables and herbs to add even greater benefits of phytonutrients and antioxidants.

->If you haven't been taking a Multivitamin & start taking a good quality one, you should notice a difference in how you feel in 1-3 months. Multi's are meant to be taken Long-Term---not when you're feeling a bit run down...or 'feel a cold coming on'...or have an upcoming Dr. appt. :)

My husband and I have been taking a quality Multivitamin daily for over 18 years (that's how long we've been married!)---and that means taking them when on vacation & away from home.

Let me know if you have specific questions about a good Multivitamin---Thanks, my friends, for building such a simple & powerful action into your lives.
Now we're talking TRUE Health Insurance!

Blessings on your health!
Sana