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    3 Principles to Transform Your Health by Rachel Scheer

    3 Principles to Transform Your Health by Rachel Scheer

    These principles are applicable to any area of your life that you want to improve, not just fitness.

    It's not supposed to be easy. ⁣

    But, it's made easier when you focus on what you can control right now.⁣ You can't fully control how quickly you lose weight or how quickly you develop healthier habits.⁣ Or... how quickly you improve your relationship with food.⁣

    But you CAN control what you do today.⁣

    When you're feeling overwhelmed or discouraged, take a step back and remind yourself that you are only responsible for the actions you take today.⁣

    Imperfect action beats inaction. ⁣

    Something beats nothing⁣, every time. 

    A 15-min walk beats skipping your your workout.⁣

    ⁣One healthy meal beats eating crap all day.⁣

    ⁣One hour of study beats winging it on test day.⁣

    Doing something will always move you forward, doing nothing keeps you stuck in the same place. ⁣

    Don't underestimate this principle. ⁣

    Motivation starts with action.⁣

    You'll have days when the last thing you wanna do is plan your meals and work out.⁣

    I have those days too... all the time. 😅⁣

    But, I'll force myself to make something happen no matter what.⁣ I know that motivation comes from taking action, and the more action I take, the more motivated I'll feel.⁣

    Motivation is fickle, but it's also tameable.⁣

    So take action — even if it's small — and watch how your motivation changes for the better!

    Stay connected with James on

    The 4 Supplements Everyone Should Take by Rachel Scheer

    The 4 Supplements Everyone Should Take by Rachel Scheer

    Our western diet is filled with nutrient-poor, processed foods. We are constantly exposed to toxins on a daily basis, our stress levels have skyrocketed and many people are dealing with gut issues, chronic inflammation, and fatigue.

    Because we are all unique, the answer to which supplements we should take is not so black and white, with that being said there are some ESSENTIAL supplements that I recommend everyone take:

    1. Multivitamin: I do micronutrient testing day in and day out at my clinic and I have yet to EVER have someone come back without a nutritional deficiency. Even if you have a perfect diet, your genetics, gut, and lifestyle all affect the ability in which your body breaks down and absorbs food.

    Over 40% of adults have inadequate intake of magnesium and vitamins A, D, E, and C. A traditional multivitamin/mineral supplement may not provide preferred daily support that complements smart eating habits and promotes wellness and healthy aging.

    Now there’s a growing recognition of the value of dietary phytonutrients—which help support antioxidant protection, DNA stability, and cellular communication that in turn influence metabolic pathways and body systems. And consuming an array of phytonutrients from a variety of fruits and vegetables may increase dietary value due to collective influences on health.

    With my practice I use Metagenic’s Phytomulti, which offers full spectrum phytonutrients for antioxidant protection to defend cellular health and DNA stability and is optimized with 20+ essential vitamins & minerals for multidimensional health support.

    Scientific Rationale of PhytoMulti 

    • In a 4-week open-label study conducted at the FMRC, the effects of 2 daily PhytoMulti tablets on multiple biomarkers were evaluated in 15 healthy adults.
    • PhytoMulti was well absorbed, as indicated by the significant increase in plasma levels of carotenoids, folate, and vitamin B12* (Figure 2)
    • Serum levels of oxidized LDL (oxLDL), plasminogen activator inhibitor-1 (PAI-1), and myeloperoxidase (MPO)—markers of oxidative stress, cardiovascular health, and overall health—were significantly reduced* (Figure 3)
    1. Omega-3 EPA-DHA: With today’s western diet, we tend to get a lot more Omega-6s (pro-inflammatory) than Omega-3s (anti-inflammatory). Omega-3s, which come from fatty cuts of fish can help lower the risk of chronic disease and are very important for cognitive function, memory, and behavior.

    Fish oil supplements provide omega-3s like EPA and DHA. Quality and purity should come first when selecting a fish oil supplement to ensure they are feree of impurities and contaminants.

    Something’s Fishy: Don’t settle for a lesser fish oil. Seek out a reputable supplement company that conducts potency testing in addition to testing for the following contaminants and toxins:

    • Potency: Testing to verify fatty acid content matches what is listed on the label—EPA, DHA, and other omega fatty acids such as omega-6s.
    • Rancidity potential (oxidative measures):Testing to ensure freshness has not been compromised by exposure to air, heat, light, and metals during manufacture, which can affect taste and smell.
      • Peroxides
      • Anisidine
      • TOTOX
    • Environmental contaminants & heavy metals: Purity testing for the presence of environmental toxins and industrial chemicals.
      • Dioxins & furans
      • Polychlorinated biphenols (PCBs)
      • Dioxin-like PCBs
      • Heavy metals (lead, tin, cadmium, mercury, arsenic)
      • Other industrial metals (iron, copper)
      • Iodine 131

    Reputable third-party laboratories offer reliable, analytical methods for characterizing the identity, purity, composition, and authenticity of fish oil formulas. Be sure to look for a quality guarantee with verified testing information that ensures the highest level of purity possible. At My practice I use and recommend Metagenic’s EPA-DHA 1000

    1. Probiotic: Our gut microbiome plays a HUGE role in overall health. If you were to ask me what optimal health means, I would first look at the gut. Nearly 80% of our immune system is in the gut and 95% of serotonin (a neurotransmitter that regulated mood) is produced in the gut. If the balance of gut bacteria is thrown off, it can lead to problems such as autoimmunity, depression/anxiety, leaky gut and food sensitives, and chronic fatigue to name a few.

    Probiotics can vary significantly in potency, efficacy, and safety, which can result in inconsistent health benefits. Many products fall short due to various reasons, including not identifying the probiotic strain that is linked to specific health benefits. Additionally, some products have also been found to contain specific contaminants (gluten, mold, yeast, and potentially harmful bacteria), which can cause negative reactions and deleterious health effects in susceptible individuals. Through extensive and rigorous quality control testing, UltraFlora guarantees the highest quality of purity (free of contaminants), potency, and scientifically formulated probiotic formulas that contain genetically identified strains with established health benefits for clinically reliable outcomes.


    1. Vitamin D: Studies estimate that one billion people worldwide have insufficient vitamin D levels and at least 3 million American adults are deficient. However, the rate of true vitamin D deficiency is likely even higher, because research has found that the previous recommended levels of vitamin D were actually too low. I’ve checked the vitamin D levels of thousands of patients in my clinic and virtually all of them had below optimal levels, even those who were taking a vitamin D supplement.

    Vitamin D works like a hormone in the body and regulates everything from metabolism and energy, mood, and immunity. Most the time when people get sick in the winter, they also experience a drop in vitamin D. Metagenic’ss D3 + K provides 5,000 IU per softgel of vitamin D (as D3), designed for greater absorption. This high potency formula also includes bioavailable forms of vitamin K2(menaquinone-7) to complement vitamin D.

    Where Should I Purchase Supplements?

    With my practice I recommend and use only pharmaceutical grade supplements. Meaning higher quality and often higher dosages than over the counter. They also have been tested by third-party companies to ensure that the ingredients are what they say.

    How to Identify Nutrition Misinformation | Rachel Scheer

    How to Identify Nutrition Misinformation | Rachel Scheer

    With the growing awareness supporting the connection between diet and overall health, many people are taking their personal health and nutrition decisions into their own hands. From various websites, television, radio, newspapers, advisements, or friends and family, finding reputable nutrition information has become a task in its own.

    Accurate nutrition information is supported by science and offered by experts in the field of nutrition and dietetics. A qualified nutrition expert has a specialized degree is dietetics, nutrition, or related sciences, while on the other hand, terms like “nutrition coach” should be looked at with caution and are often self-proclaimed experts without proper education nor qualifications

    It’s easy to expect that anything that is printed or sold must be truthful but misleading claims about food and nutrition are difficult to control as well as limits on what government agencies can do to curb fraudulent nutrition misinformation. But by educating yourself, you can become more aware of the multitude of false claims and advertisements and how to spot these false and misleading claims.

    Learn the Top 8 Red Flags for Misleading Nutrition Claims:

    1. Promise a quick fix—“lose up to 10 lbs in 1 week!”
    2. Dire warnings of danger from a single product or regimen.
    3. Recommendations based on a single study
    4. “Spinning” information from another product to math the product’s claims.
    5. Dramatic statements that are disproven by reputable organizations.
    6. Starting that research is “currently underway.” Meaning that there really is no current research.
    7. Non-science-based testimonials, often from celebrities.
    8. Claims that sound too good to be true

    Types of Nutrition misinformation:

    Fad Diets are defined as unusual diet and eating patterns that promote short-term weight loss, with no concern for long-term weight maintenance or overall health. These diets are often trendy and may be popular for a short period of time.

    Health Fraud is similar to fad diets, except that it is intentionally misleading, with the expectation that a profit will be gained. Health fraud includes products or diets that have no scientific basis, yet are still promoted for good health and well-being. Common examples include promises of “fast, quick, and easy weight loss,” or a “miracle, cure-all product.”

    Misdirected Health Claims are statements made by producers that lead people to believe a food a healthier than actually the case. Examples include foods that are “low-fat” or “low-carb,” yet still very high in calories.

    Weight-loss schemes and devices are the most popular form of fraud. Weight-loss is a multibillion-dollar industry that includes books, fad diets, drugs, special foods, and weight-loss clinics. Some products or treatments may lead to weight-loss, but the effect is usually temporary. In addition, fad diets may not provide adequate calories or nutrients and can be harmful. Most dietary supplements are not reviewed and tested by the government before they are placed on the market.

    Athletes are often more susceptible to these claims of weight-loss or performance enhancing supplements, as an attempt to gain a competitive edge. Athletes that already adhere to proper training, coaching, and diet, may look for an advantage by resorting to nutritional supplements.

    The only way to lose weight effectively and safely is to increase activity while decreasing food intake. Weight-loss should be gradual, 1 to 2 pounds per week, to allow for the development and maintenance of new dietary habits. Consult a professional in nutrition to determine a safe and effective weight loss program.

    How to Recognize a Professional

    Examine the authors qualifications. Anyone can claim themselves as a “health” or “nutrition coach” without any formal education or training. When looking for a professional, he or she should be educated in the field of nutrition/dietetics, preferably hold a degree from an accredited university, or hold a recognized certification in the field, such as offered by the Certification Board for Nutrition Specialists.

    Summary: How Can You Protect Yourself?

    The best way to protect against questionable health products and services is to be as informed as possible. Know who the professionals are and be aware of these common themes with nutrition misinformation when evaluating questionable advertising and sales techniques:

    • Does the seller promise immediate, effortless or guaranteed results?
    • Does the advertisement contain words like “break-through,” “miracle,” “special” or “secret”? There are terms that are not factual and used to appeal to your emotions.
    • Does the company offer testimonials from people who claim to be “cured”?
    • Does the seller use guilt or fear in order to sell a product?
    • Does the seller claim the product is only available in limited quantities?
    • Is there a “money-back guarantee”?
    • Are the claims backed by reputable sources

    Board for Certification of Nutrition Specialists
    U.S. Food & Drug Administration (FDA)
    Federal Trade Commission (FTC). Consumer Information: Health & Fitness. Available at
    National Institute on Aging (NIG)
    Position of the American Dietetic Association: Food and nutrition misinformation. Journal of the American Dietetic Association, 06(4), 601st ser. Retrieved from

    Written by Rachel Scheer (Rachel Scheer is a Certified Nutritionist who received her degree from Baylor University in Nutrition Science and Dietetics. Rachel has her own private nutrition and counseling practice located in McKinney, Texas. Rachel has helped clients with a wide range of nutritional needs enhance their athletic performance, improve their physical and mental health, and make positive lifelong eating and exercise behavior changes) - / IG @rachelscheer