Eat well . Live well . Be well

Ariane Hundt, Clinical Nutritionist (M.S.) & Fitness Expert + Mom of Two

RX PANTRY

Here are some of my favorite go-to supplements to address various symptoms. Please note that you should consult with your healthcare provider about your unique needs as they relate to your current state of health, fitness and goals you want to achieve. By no means are my supplement recommendations meant to replace making lifestyle changes in nutrition and fitness, but are meant to ‘supplement’ what you do on a daily basis. 

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Well-Being

MULTIVITAMIN. A daily multivitamin is not needed if your diet is high in fresh veggies, but it adds to your health insurance on days your diet isn't full of veggies and lean proteins. Make sure your multi is a food-based product, which means it is made from food rather than in a lab. Synthetic vitamins aren't absorbed as well as food-based vitamins and usually contain massive amounts of nutrients you don't need and can interact with each other. Products such as Centrum and One A Day are low quality products that often contain versions of minerals and nutrients your body can't even assimilate.

MULTI-VITAMINS MADE FROM FERMENTED FOODS:

MULTI-VITAMIN FOR WOMEN

MULTI-VITAMIN FOR MEN 

HEALTHY IMMUNE SYSTEM, BONE STRENGTH & CALCIUM LEVELS

VITAMIN D3 deficiency is rampant. The average person requires 2000 IUs daily to maintain. People with deficiencies may require more. 

 

CRUCIAL FOR BRAIN HEALTH, FAT BURNING & CELL COMMUNICATION

OMEGA 3 deficiency is very common. Unless you eat wild fatty fish 3x a week, you don’t get enough. Take 4 pills a day.

TAKE ZINC.  Zinc fights the rhinovirus and prevents it from lodging in your mucus membrane and multiplying there. Studies have shown that lozenges made from zinc acetate or zinc gluconate are most effective. Take 13 mg of zinc every 3-4 hours at the onset of your cold symptoms.

LOAD UP ON VITAMIN C.  Vitamin C shortens the duration of your cold but may not necessarily prevent it. Regardless, Vitamin C fights free radicals which is linked to aging and cell strength. Take 1,000mg per day, up to 5,000 mg per day. More than that may upset your stomach.

BLOATING, DISTENTION, STOMACH GURGLING, FREQUENT BOUTS OF CONSTIPATION & DIARRHEA |  Jarrowdophilus 25 Billion 

 

NOT DIGESTING FOOD WELL? Feeling distended after eating? Take a digestive enzyme 15 minutes before each major meal. It will introduce the right enzyme to digest protein, carbs and fat and boost nutrient absorption  |  Michael’s Naturopathic Enzymes

KEEP DIGESTION REGULAR

Either drink Calm Magnesium Powder (aim for 350-450 mg at night) or take 350-400mg of Magnesium Citrate before bed in pill form.

 

HEARTBURN, LEG CRAMPING, NAUSEA, MORNING SICKNESS OR MINERAL DEFICIENCIES
To reduce stomach acid and boost calcium and magnesium absorption Drink
Gerolsteiner Mineral Water.  Aim for a bottle a day, especially after meals. 

gut + digestion + mineral booster

INFLAMMATION, achy joints, swelling & water retention from stress & excessive exercise

NATURAL ANTI-INFLAMMATORY. Eating curry/turmeric and capsaicin ensures that the body's natural inflammation response is moderated. These 3 natural supplements are game changers for reducing inflammation and joint pain: 

NEW CHAPTER'S ZYFLAMEND contains 12 ant-inflammatory herbs that help keep inflammation and soreness at bay and reduce joint pain.
WOBENZYM is a powerful supplement that reduces joint pain and inflammation and also aids your digestion.
PHENOCANE is excellent for endurance athletes or very active people who need to recover from workouts faster by reducing inflammation.

Sleep

SLEEP & STRESS REDUCTION

Nothing is more important for your health and immune system than sleep. If you're having trouble falling asleep, listen to this 10-minute body scan. You will be asleep before it's done and you will feel connected to your body in a powerful way, while allowing your brain to calm down.

If you're still having trouble falling asleep or waking up regularly between 1 and 3am it could be a sign that your body is in sympathetic nervous system (fight-or-flight) mode.

Reduce adrenaline and normalize your systems.

9 DAYS TO GLOWING SKIN

Nine days into my programs my detoxers see noticeable improvements, such as heightened energy, deeper sleep, lack of food and sugar cravings, improved digestion, better concentration and softer, dewy skin.

 Your cells are supposed to turn over at a certain rate, but sometimes you may be too dehydrated for that to happen. Use a dry brush and brush your skin before your shower from toes to head - in the direction towards your heart. Use gentle, circular motions to help your skin exfoliate, then shower and moisturize when done. The result: soft and healthy skin without dry patches.

THE URGE TO RESIST

SLIM & STRONG RESISTANCE BANDS

HEAVY DUTY RESISTANCE BANDS

AVAILABLE IN MODERATE & ADVANCED STRENGTH.

The pantry

PROTEIN POWDERS AS MEAL REPLACEMENT, POST-WORKOUT FUEL OR SNACK

Recharge Smoothie

Combine In Magic Bullet Blender 2 Scoops of Orgain Vanilla Bean Protein Powder, 

2 cups of frozen cauliflower,

1 cup butternut squash,

almond milk or water

Smoothies are great as a pre-or post workout meal or snack. It's also another way to make sure you get a healthy dose of veggies. Combine veggies with just 2 scoops of protein powder, water or unsweetened vanilla almond milk

Orgain Vanilla Bean Protein Powder

2 scoops per serving to get 20 grams of protein

Use it for veggie smoothies as breakfast, snack or meal replacement.

Collagen is showing some promise to help boost skin and connective tissue health.

Ancient Nutrition Collagen Protein Powder

Bulletproof Collagen Protein Powder

 

Naked Whey Protein Powder | Probably can’t get any cleaner whey protein than this

I USE A NUTRIBULLET ~

IT'S TRULY THE WORKHORSE OF BLENDERS

MRM Reload Watermelon Flavor. This powder packs a powerful punch as it helps kill sugar cravings thanks to stevia, but also slightly blunts your appetite. It helps with workout recovery and muscle soreness reduction, as well as helps to heal the gut thanks to L-Glutamine. And, it helps you stay strong longer during a workout. 

Navitas Organic Dark Chocolate Cocoa Powder. Mix a heaping tablespoon of cocoa powder in a cup of hot unsweetened vanilla almond milk, add a bit of stevia to sweeten and your sugar cravings will be gone without having taken in a single gram of sugar. 

Lindt Dark Chocolate. This 90 or 95% bar of Lindt chocolate will not only kill your sugar cravings with two small pieces, but it also boosts your serotonin and dopamine levels, so it's truly therapy. 

Sugar

Cravings can derail

your best diet efforts.

These 3 hacks will quiet your sugar cravings without any sugar. 

Cooking Foundation

Bone Broths Are Highly Beneficial & Nutritious

Bone Broths make a great base for so many meals. Instead of using water for quinoa, lentils, rice, etc., opt for bone broth.

Make a variety of soups like this

Carrot Ginger Soup.  Bone broth is super easy to make. It literally takes 10 minutes to throw together. The time is in the simmering.  Make a big batch & freeze.