Download our Spirit Code Ebook

Please enter your email and receive our ebook on Spirit Code and the very latest from Tom Steward Consulting.

Nutrition

I am a Functional Medicine Certified Health Coach (FMCHC) through the Functional Medicine Coaching Academy.

I will provide consulting that examines your physical and mental health and offers ways to change your diet and lifestyle for optimal well-being. Combining functional medicine, traditional psychotherapy, and energy psychology, I will work with you to improve and maintain your physical and mental health.

What is Functional Medicine?

“Functional medicine is a systems biology-based approach that focuses on identifying and addressing the source cause of disease. Each symptom or differential diagnosis may be one of many contributing to an individual’s illness.” 

The Institute for Functional Medicine

Essential Daily Supplements for Everyone

I want to offer a few comments about supplementing your diet. Since I am a mental health therapist, I will highlight the benefits of the following supplements on stress, anxiety, depression, and sleep issues. It is best to ingest these minerals in the foods you eat, yet if your diet lacks any of these, you may consider supplementation. 

I contend that everyone needs an excellent Omega-3 Fatty Acid to be taken daily. Good fat is brain food, and this is a perfect way to get it (EVOO, Extra Virgin Olive Oil, is also a great source of fat). Brain food from good fat helps with every psychiatric condition, including depression, anxiety, sleep, ADHD, and dementia. Omega-3’s reduce inflammation and play a central role in overall health and wellness, including heart health. Make sure you buy fish oil that is “EPA” and “DHA” on the label and avoid processed fish oil that contains ethyl esters.

  • Probiotics daily are also essential. Probiotics are microorganisms, living bacteria, that are great for digestive health. The microbiome in the gut needs probiotics to sustain optimum functioning. Your gut is full of bacteria, so consuming good bacteria is essential, yet not all bacteria are good. Harmful bacteria feed on sugar and refined carbohydrates. As a result, it increases food cravings, weakens gut lining, and increases the risk of diabetes. Good bacteria from probiotics strengthen the gut lining, protects the bloodstream from inflammation, and reduces the risk of severe health problems.
  • B-Vitamins are vital to a healthy nervous system and immune system functioning, so a daily regimen of B-Complex vitamins is important. B vitamins are essential for energy production, metabolism, preventing fatigue, and supporting brain function. Folate (B9) plays a significant role in DNA production and preventing cancer. B12 can be very beneficial for depression. Avoid folic acid and as for folate, methyl folate is the most bioavailable. 
  • Magnesium glycinate is often used for its calming effects to treat anxiety, depression, and insomnia. Magnesium is referred to as “nature’s chill pill” and “the ultimate relaxation mineral.” If you’re anxious and stressed, it could be because you are low on magnesium. Also, bones, muscles, and the brain all use magnesium to stabilize themselves.
  • Vitamin D— This vitamin is a steroid hormone produced in the skin as it absorbs light. Unfortunately, nearly half of all Americans do not get enough Vitamin D. This vitamin is essential for gut health and can reduce chronic inflammation. Low levels of vitamin D can increase the risk of cancer and depression. D3 is the best form to take.
  • Vitamin C— This is a master antioxidant that prevents cell damage. It also lowers cholesterol and reduces blood pressure. It’s great for the immune system and supports healthy aging, including improving brain functioning. Oranges, limes, lemons, carrots, and apples are good sources of Vitamin C.
  • Zinc— Zinc is good for the immune system, including fending off colds, and helps with digestion. It has therapeutic benefits for cancer and heart disease. Zinc is anti-inflammatory and is beneficial for those with autoimmune disorders. It can slow the aging process and support hormone production, and help with diabetes and infertility. Zinc sulfate, gluconate, and acetate are all equally effective.
  • Ashwagandha— This is an Ayurvedic herb that is a general adaptogen for combating stress, increasing energy and vitality, calming the mind, and promoting restful sleep. I take Ashwagandha daily, not only for its calming effects but also to ensure I will be able to take a nice afternoon nap as needed. I get my Ashwagandha in powder form from Banyon Botanicals. 
  • Trace Minerals— Since our soil has been depleted of essential minerals, we need to find a way to ingest vital minerals into our bodies. The old saying “if it’s not in the soil, it’s not in the food” is so true. It is vital to be confident that we are getting a full spectrum of ionic trace minerals, including magnesium, lithium, potassium, boron, etc. I get my bottle from ConcenTrace from my local Co-Op.
  • Psyllium— This certified organic white husk fiber is an excellent source of dietary fiber. It helps maintain healthy elimination and regularity, promotes appetite control, and supports the entire gastrointestinal system. Psyllium is good for the heart as well as the gut. 
  • Alka Green— Since our bodies tend to be more acidic than alkaline, the body will likely need a boost of organic barley grass to alkalize it naturally. This product is nutrient-dense and is an excellent source of various raw minerals needed to maintain and strengthen nutritional health. (I get mine from morter.com)
  • Cleanse— A regular cleanse, at least twice a year, is an excellent idea. Contact me for more about this.