Balance36 Health Foundations Client Cheat Sheet
Sugar / Omega-3 / Stress / Multivitamins

Here are a few reminders, resources, and links for those of you going through one of my health programs or coaching. Enjoy!
- Emelie Kamp

  • Less sugar - remember you can substitute sugar with the "real sugar alternatives" xylitol, erythritol, or stevia to easily cut down on the amount of sugar you are eating.
  • Omega 3:6 balance - avoid vegetable oils and use coconut oil, olive oil and butter instead. Take a non-concentrated omega-3 that contains vitamin-E and polyphenols (like Zinzino BalanceOil) and try to eat cold water fatty fish at least once per week.
  • Stress less - When you are under stress your body is breaking down. When you are resting your body is building up. It's up to you to tilt the scale. Get a full night’s sleep and relax!

Resources

Common Names For Sugar

There is only one way to find hidden sugar in products, by reading the ingredients on the product label. A product can sadly be marketet as healthy (even organic!) and still contain a lot of added sugar. Never trust the marketing of a product, always read the ingredients before making up your mind about the product. I don't know about in other countries, but in Sweden there's even sugar in frozen chicken. Ridiculous, right? Be aware that sugar has a lot of names. Here are some of the most common names of sugar:

  • sugar
  • glucose
  • fructose
  • sucrose
  • HFCS (high fructose corn syrup)
  • honey
  • agave syrup
  • coconut sugar
  • dextrose
  • fruit sugar
  • maple syrup
  • yacon syrup
  • maltodextrin (technically not a sugar, but a fast carbohydrate that acts like sugar in the body)

Fish Oil Supplementation Guide

We've put a lot of focus on omega-3 and omega-6 in our programs, so you know how important this is. It's one of the most important supplements, but it can be harmful if it's a cheap oxidated brand. So here is our checklist to finding a quality fish oil supplement.

  1. Not a concentrate. - Some fish oil supplements refine the fish oil even more to get a stronger concentration of DHA and EPA, two omega-3 fatty acids. This can sometimes be useful therapeutically, but otherwise it makes the fish oil harder to stabilize and removes other components of the fish oil.
  2. EPA/DHA in a 2:1 ratio - studies on depression and anxiety showed no improvement with a 1:1 EPA/DHA ratio and improvement with a 2:1. The reason this is important is because DHA can be made from EPA, but not as easily the other way around.
  3. Mixed tocopherols - vitamin-E is used as an antioxidant in most fish oils. We don't just want d-alpha-tocopherol, the main vitamin-E tocopherol, but a blend of multiple tocopherols.
  4. An additional polyphenol to stabilize the fish oil and renew the vitamin-E - this is extremely rare in an omega-3 supplement, but thankfully starting to get more common.

Multivitamin Supplementation Guide

A multivitamin is something we more recently added to our regimine. For years we focused mainly on concentrated nutrition food sources like barley grass juice powder and other super foods. That's still our primary recommendation, but now we're more convinced for the need for a good multivitamin, especially during periods of higher stress.

If you have already gone through the balance36 program then you know that a lot of the research is based off of a comparison with the health in the victorian area and the changes to our diet since industrialization. We already knew that we are getting less nutrients in the food that we are eating than several generations ago, but we also began to see how little calories our sedative lifestyle allows us to eat comapred to the victorian era. We began seeing that we are already starting at a minus and there are specific nutrients that we're simply not going to get enough of.

  1. Activated or co-enzyme form of B-vitamins:
    Stress is a big focus in Balance36 and B-vitamins are a big contributor to helping us deal with stress. What we always want to see are the activated forms meaning that they are better absorbed and better utilized. Especially the two following:
     - Folic acid as a form of folate rather than folic acid. perferably as L-5-Methyltetrahydrofolate.
     - Vitamin B12 as methylcobalamin and/or adenosylcobalamin rather than the cheap cyanocobalamin.
  2. Key vitamins in the correct natural forms:
    There are a few key vitamins that tell a lot about a vitamin.
    - Vitamin A as palmitate and not just beta carotene. Our bodies are not that good at turning beta carotene into vitamin A and vitamin A is important so I want atleast some of it in the palmitate form.
    - Non-synthetic vitamin-E (d-alpha tocopheryl instead of dl-alpha tocopheryl) together with mixed tocopherols. I want full-spectrum natural vitamin E.
    - Vitamin K as K1 (Phytonadione) and K2 (Menaquinone-4). Vitamin K is so important and so often ignored. I don't want to miss the K2 form of it.
  3. Key minerals in a chelated form for optimal absorption:
    - Chelated means a mineral bound to a protein. This is the easiest way for the body to absorb and utilize minerals.
    - More magnesium than calcium. We use to think the problem was too little calcium, now we understand that it's actually all the components that help calcium to function and remain balanced in the body. Magnesium, vitamin D & K and boron to name a few important components.
    - Manganese (not to be confused with magnesium), molybdenum, selenium, boron and iodine are all minerals that we want to see in a multivitamin as we typically get too little of these. Boron is one that is very often ignored in a multivitamin.
  4. Capsule vs. Tablet
    If you want to be on the safe side, always choose a capsule. It's not that tablets are always bad, but if a tablet is made in the worng way it's not going to be digested in time and you will be throwing your money away. On the opposite side of the argument, tablets are more adanced, so if you have a product that should be broken down at different times in the digestion process and a company that really knows what it is doing, then a tablet can be great.

Links to Recommended Supplements & Products

Thone Research Nutrion
Thorne Multi Vitam Elite: 2 Bottles | Single Serving Packets
or Thorne Basic Nutrients 2/Day: Bottle

Zinzino BalanceOil
With fatty acid blood test: BalanceOil | BalanceOil AquaX
Without blood test: BalanceOil | BalanceOil AquaX
Zinzino BalanceOil AquaX is water soluble and costs $10/m more, but doesn't have the same taste/texture of fish oil.

More of Emelie Kamp's Favorite & Recommended Products