7 Best Supplements For Healthy Living

essential vitamins

Why Take Supplements

I am getting to the age where I have to think a little more about my overall health. Vitamins are a great way to help my body get the nutrients that I need. I have found the 7 best vitamins for me. I am an average American male with a reasonably healthy diet and lifestyle so I wanted to find the best way to supplement my diet.

There are so many dietary supplements that it gets a little overwhelming when you start to look at what supplements to take. I found what seems to be the best supplements for average healthy people to take.

Vitamin D

The first one I found is Vitamin D. This is probably the most important supplement that you can take because it effects more than 1000 different genes and is essential for hormones like estrogen, human growth hormone and testosterone. Vitamin D is one of the few vitamins that our bodies can make and we make it using sunlight and cholesterol but most of us don’t get enough of it.

Vitamin D Benefits:

  • can help you sleep
  • increased immune system function
  • decreased inflammation
  • helps with calcium metabolism
  • assists with bone formation


Magnesium is almost as important as Vitamin D for overall health. One of the reasons that we don’t get enough magnesium is that most available commercial produce is grown in soil that is deficient in magnesium. Magnesium oil spray is a great way to get your daily dose because it absorbs through your skin and it’s one less pill to take.

Magnesium benefits:

  • helps in reducing stress
  • improves heart health
  • can help prevent headaches
  • good for preventing muscle cramps

Vitamin C

The next one I found is Vitamin C. Everyone knows that Vitamin C is great for when you are sick or stressed but it is also a necessary vitamin supplement to take regularly because most of us don’t get enough from the foods that we eat.

Vitamin C Benefits:

  • helps form collagen and connective tissues
  • helps our bodies make antioxidants
  • enhances immune system function
  • can help prevent free radical damage


Vitamin K2

This vitamin is one that I had never heard much about. There is plenty of information about some of the other vitamins but not as much about the K vitamins. There are two types of K vitamins K1 and K2. K1 is found in leafy vegetables like kale and K2 is found in grass-fed animal products like milk or beef.

Vitamin K2 Benefits:

  • helps metabolize calcium
  • helps to prevent heart attacks
  • strengthens bones

Vitamin A

Vitamin A is yet another vitamin that we don’t get enough of unless we are eating lots of liver, hearts or kidneys. I don’t remember the last time I had a good helping of beef heart.

Vitamin A Benefits:

  • helps to form and maintain healthy skin
  • great for your teeth
  • promotes good vision
  • helps build skeletal and soft tissues


Vitamin B12 & Folate

This one I have heard quite a bit about because the typical vegan diet doesn’t supply nearly enough vitamin B12 or Folate and carnivores are typically deficient it in as well. B12 is found in many animal products such as meat, fish and dairy.

Vitamin B12 Benefits:

  • increases immune function
  • maintains nerves
  • helps to regenerates cells
  • protects against dementia


I would never have thought that I even need copper in my body but it turns out that copper is necessary for proper vascular and heart function. You can get this my consuming beef and lamb liver or by taking liver capsules. Copper is also found in dark chocolate, cashews, dark leafy greens and lobster.

Copper Supplement Benefits:

  • helps form red blood cells
  • aids in iron absorption
  • helps keep blood vessels and nerves healthy
  • helps with immune function


So there you have it our 7 best supplements to take for the average healthy person to stay healthy. We would love to know what supplements you take and why.

Quitting Sugar Technique: How To Quit Sugar For Life


Sugar is the modern drug of our generation!

teamupIt has a bad influence on almost every organ in your body: the liver, gut, pancreas, brain and worst of all – the heart.

Starting from your health, mood and weight loss efforts, sugar is one of our all-time worst enemies. And the sad truth is that most of the people don’t realize the importance of getting this white poison out of their diet.

So because of that, I’m going to give you a full guide on why sugar is bad for you and how to give up on it once and for all. I’ll guide you through every single detail and show you step-by-step how I did it!

And believe me – It was a lifesaving experience!

First of all, let’s get started with what happens when this half glucose and half fructose carbohydrate enters our body:

  • messes up the hormone called leptin, so our body has a hard time recognizing when it’s truly full
  • gets your brain addicted to sugar, by constantly raising the dopamine levels in your body (it has been proven to be as addictive as cocaine and heroin)
  • causes problems with your pancreas – the more sugar you have, the harder your pancreas has to work
  • leads to diabetes, metabolic syndrome and heart disease
  • causes obesity – 1 out of 3 people in America is obese

But why did sugar suddenly became so bad for us, when people have been consuming it since forever?

And the truth is this simple:

Nowadays, sugar is added in almost every product on the market!

The sad statistic is that 80% of all the food items in America contain added sugar.

Food manufacturers add it to products you can never think of, because it makes every food taste better – and tasty food sells.

Because of the toxic reaction it causes in our body, they use many different names in order to hide it, so it gets trickier to avoid it.

So yes, sugar is one sweet killer, and by getting rid of it you’ll get many of the following benefits:

  • Lose weight
  • Get fit
  • Improve your sleep
  • Wake up with more energy
  • Build a better immune system
  • Stop craving bad foods
  • Feel energized instead of tired
  • Get smoother and healthier skin


How To Quit The Sugar Addiction

I live a life without sugar for almost a year now and I’ve never felt so good in my life! I went from being a real sugar junkie, to quitting sugar in just 2 weeks. And I managed to do that with “The Team-Up Technique”.

The Team-Up Technique: (My Personal Sugar Quitting Formula)

I came up with “The Team-Up Technique” when I first decided to give up sugar for life. I was looking for “sugar quitting” programs but I couldn’t find one that was free or that worked for me, at the time.

After few months of struggling with my sugar addiction, I came up with an idea – to make my own sugar quitting technique. After learning everything about my enemy, I started getting ideas on how to make it easier. Since I’ve studied psychology, I came up with a great method – support and teaming up!

So I finally started with my sugar quitting journey together with my boyfriend and surprisingly for both of us – IT WORKED!

We managed to quit sugar in just 2 weeks!

Despite our bad sugar cravings and horrible soda addiction, we managed to keep it up and lower our sugar intake from 130 grams to 5. Today we live happy and healthy lives without ANY sugar.

Since then, “The Team-Up Technique” has helped many people with their struggle of sugar cravings, and my main mission is to help as many people as I can to a better life!

Getting this white toxin out of my diet was the best thing that happened to me.

Yes, it takes patience and a lot of giving up to change yourself, but once you set your mind that you can do it, you’re halfway there. Just believe in yourself, because your body can do almost anything – it’s the mind that needs an extra push :)

Monica May owns fitgirlsdiary.com and writes about health and fitness.

What is the Paleo Diet all About?

paleo diet foods

The Paleo Diet History

There are so many healthy lifestyle diet choices available today that it is easy to get confused about what all the different diets are. There are vegan diets, vegetarian diets, flexitarian diets and paleolithic diets, just to name a few.

This article will cover the basics of the paleolithic diet also known as the Paleo Diet, or the Caveman Diet. A Paleo diet is a diet based on the types of foods presumed to have been eaten by early humans. This consists mainly of meat, fish, vegetables, and fruit. The Paleo Diet also excludes dairy or grain products and processed food (which should be a no-brainer for any healthy diet).

The idea of a paleolithic diet was developed first in the 1970s by gastroenterologist Walter Voegtlin. The paleolithic idea was later developed by Stanley Boyd Eaton and Melvin Konner, and popularized by Loren Cordain in his book called The Paleo Diet.

Get this cookbook with over 470 recipes and a 10-week meal plan!

We have been experimenting with the Bulletproof diet which is basically a paleolithic diet with a coffee kicker. The results have been interesting. I have felt stronger a bit more energetic and more focused that normal.

How to Start a Paleo Diet

The easiest way to start any diet is to know what it is about, what you can and can’t eat and the philosophy behind it.

Eat This

Basically a paleolithic diet is high in fats, moderate in protein from animals and moderate to low in carbs. High quality saturated fats like butter from grass-fed cows and coconut oil are a big part of this diet as are high protein and high quality meats like grass-fed beef, pastured pork, quality poultry, eggs and organ meats as well as fish and shellfish.

An equally important part of this diet is the generous amount of raw and cooked vegetables either fresh or frozen that can be consumed. A smaller amount of fruits and nuts is recommended as well.

Don’t Eat This

Cereal grains such as wheat, barley, corn, rye, oats and brown rice are not part of the diet and legumes such as soy, kidney beans, pinto beans, navy beans,  peanuts and black eyed peas are forbidden. Most oils are not allowed in this diet with the exception of olive oil and avocado oil.

Added sugar like that found in soft drinks, candy and juices are to be avoided as well as most dairy products other than healthy butter.

Paleo Behavior

Another part of a successful diet is the adaptation of the lifestyle that the diet is based on. The paleo diet has some lifestyle guidelines that you should really incorporate if you want to succeed with this diet.

The behaviors for this diet are pretty straightforward.

  • Eat when you are hungry
  • Avoid stress
  • Get plenty of sleep
  • Exercise, but not too much
  • Play in the sun

Overall this is a very healthy, balanced way to eat and live. Probably the hardest thing to get used to on this diet if you are switching from being a SAD (standard American diet) eater, is the elimination of grains. We love our wheat! I found that reading the book Wheat Belly by Dr. William Davis was very motivational in my pursuit of eliminating wheat from my diet. Fascinating read!

If you like guidance with your lifestyle changes and decide that the Paleo Diet is for you then the Paleo Grubs Book is a great way to go.


Bulletproof Coffee Experiment

bulletproof coffee

New Experiment With Bulletproof Coffee

I just read the Bulletproof Diet by Dave Asprey  and learned a ton about nutrition and some of the food myths that we have been told for years. Basically this diet is about eating lots of good fat which used to be thought of as bad fats, add in some protein and a few carbs. Butter, red meat and lots of veggies and of course coffee.

The drink that Dave Asprey developed is called Bulletproof Coffee and is a combination of coffee, butter from grass-fed cows and either coconut oil or a coconut extract called MCT which stands for medium-chain triglycerides.

This isn’t any ordinary coffee. Much of the big commercial coffee has mold and toxins in it and this can cause a drop in energy and mental clarity after the initial caffeine boost. Bulletproof coffee is a high quality lab-tested product that has no mold and therefore is not inflammatory and doesn’t give you that crash feeling after a couple of hours.

I have never been a fan of cream in my coffee but I was pleasantly surprised to find that this combination of coffee, grass-fed butter and coconut oil tasted really good. I end up adding some cocoa powder to my drink because I like the chocolate flavor.

Eat Your Fat

I have been told for years by all the nutrition experts that I should limit my intake of fats, especially saturated fats like the ones found in butter if I want to be healthy. Saturated fats are supposed to be a key factor in causing heart disease so you can imagine my surprise when I read this book and was told that the main ingredient in the Bulletproof diet is saturated fat.

It turns out that saturated fat is a necessary element in producing hormones, stimulating the production of bile and building your cell walls. Seems like a pretty important part of a diet to me.

The Joys of Butter

I have always liked the taste of butter but I now know that all butter is not the same. Just like any animal product, the quality of butter depends on the health and wellness of the cow that it comes from. It seems obvious that if you eat butter from a sick cow the butter will have elements of the illness in it. This is why you should only eat butter and any animal product from healthy animals.

Cows only eat grass. If they eat anything else like grains or gummy bears they get sick. Grains and gummy bears are cheaper feed for the cattle and get them nice and fat so that has become the industry standard for cattle feed. Cattle ranchers will give the sick cattle antibiotics to keep them alive and of course the antibiotics are passed into the milk and respectively into the yummy dairy products like cream, butter and yogurt. This is why it is important to only consume grass-fed cow products.

Toxins in Our Food

One of the main concepts of this diet is that many of the foods that are commercially available today have molds and toxins in them. These toxins cause inflammation in our bodies which make our immune systems overworked and keep us tired and ineffective. The toxins also get into our brains and slow down the brain functions so you get a foggy feeling.

When you clear your diet of moldy and toxin filled foods you get a huge boost of energy and mental clarity as well as a boost in fat burning. This is the main reason that I am experimenting with the Bulletproof Diet. I would love to feel clear and have more energy every day.

There is much more to this diet than I can cover in a single article and the book has a lot of great information on the science of food and the way your body reacts to what is put in it.

I would love to hear what you think about the Bulletproof Diet and will keep you up to date on my progress.

Happy Earth Day 2015!

earth day 2015

Today is Earth Day 2015

The Google told me about earth day this morning. My first reaction was “why isn’t everyday earth day?”. I wanted to see what my environmental impact is so I used the Earth Day Footprint Calculator and became very depressed. I thought I was environmentally friendly but apparently not. I drive a hyrbid car, I recycle (mostly), I buy local when I can, I eat little meat and live in a small home but that is still not enough.

Where did Earth Day come from?

Earth day was established in 1970 when the health of the environment was just starting to become a concern for our well-being. Earth day coincided with the passage of environmental laws and really started the push toward a clean environment in the US.

The Earth Day network has been responsible for promoting environmental economic policies, education and some great parties!

Solar Power

I have been learning a lot about solar power lately and I am encouraged by what I have found. We live in New York State and the government here is positioning themselves as a leader in sustainable energy usage for the masses by implementing the REV initiative.

REV stands for Reforming the Energy Vision and the goal is to reform New York State’s energy industry and regulatory practices. A big part of this initiative is to make residential solar power highly accessible to the average home owner without putting the utility companies out of business.

The US government provides subsidies to companies like Sun Edison and Solar City which allow them to offer free residential solar installations in New York and some other states. Unfortunately some states like Arizona are making the transition to solar very unappealing for homeowners by charging solar users more for distribution.

What More Can I Do?

It’s great to see what the Earth Network, solar companies and the government is doing for the environment what can can I do?

My earth day resolution is to buy more local food, use less energy and promote more sustainable energy practices like solar and wind power.

What are you doing? Let us know.