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General wellness requires a mindfulness about what you eat, drink, nutritional support and the activity level of the body and mind. Everyone should take a high quality multivitamin-multimineral and purified fish oils as their basic foundation. Hence, the “Wellness Essentials” from Metagenics. Here are some suggestions on how you might eat to achieve this goal and, below that, our nutritional supplement recommendations to help your body and mind achieve peak performance.

General Wellness Tips and tricks 

Eat 4-6 vegetables, 2-3 fruits per day and wild seafood or a variety of clean, hormone-free, chemical-free, non-GMO animal meats (chicken, turkey, grass fed beef, wild game, and even clean pork products).

Add generous portions of deeply-pigmented vegetables to every meal and snack for their fiber and natural anti-inflammatory compounds. Many herbs and foods such as turmeric, oregano, garlic, green tea, blueberries, and ginger contain bioflavonoids and polyphenols (a group of chemicals found in fruits and vegetables that act as antioxidants to reduce cell damage, lower cholesterol and reduce the risk of heart disease) that limit free-radical production in the body. Limit red meat and pork to 2 servings per week to keep inflammation low and go easy on the digestive tract. If you do not digest these meats well, you no longer have a gallbladder or you have digestive issues, take Lipo-Gen (from Metagenics) with Betaine Hydrochloride, to aid stomach digestion of meat and fats.

As for fish, while its health benefits were once beyond compare, many species today contain astronomically high levels of mercury, PCB’s, and other toxins. With that unfortunate reality, we suggest you significantly limit or avoid Atlantic varieties (unless organically farm-raised), and eat only wild Pacific or Alaskan salmon. Because toxins magnify as you go up the food chain, smaller species such as sardines, anchovies, and shellfish are still good choices. Many of the lighter white fish are also safe and free of heavy metals, such as Tilapia and Chilean Sea Bass (NOT farm raised).

Add essential fatty acids (EFA’s) to your diet.

Because omega–3 fatty acids are in shortest supply in our modern diet, we recommend you take an omega–3 supplement daily to rebalance your diet. This is one of the simplest, safest, yet most effective steps you can take to quell chronic inflammation in your body. In our practice we have found fish oil EFA supplements to be most helpful, but if you are a vegetarian, non-animal sources can be used with good result. Just be sure your EFA supplement has been tested and proven free of mercury and other heavy metals — otherwise it might do you more harm than good.

We also encourage you to include a small handful of nuts and seeds in your diet daily, especially walnuts and freshly ground flaxseed, which are good sources of omega–3’s. Some practitioners also recommend adding an omega–6 supplement called gamma linolenic acid (GLA) if you have rheumatoid arthritis or an inflammatory skin condition. For cooking purposes our oils of choice are coconut oil, butter or ghee (clarified butter), cocoa butter, beef fat, palm oil, pork fat or duck fat for HIGH HEAT COOKING. For VERY LOW HEAT cooking use Avocado, Macadamia, Olive, Peanut, Rice or Bran oil, but these are better for using cold as dressings. In particular, olive oil, is high in oleic acid, an omega–9 with anti-inflammatory polyphenols, which can also be helpful for the skin, but not if heated excessively in cooking. You can even have the ratio of EFA’s in your blood measured with an EFA profile that evaluates omega–3 levels versus omega–6’s versus omega–9’s. When tested, most people fall short on Omega-3’s, so make sure to get these in your diet and make sure, as an adult, you are getting in 1,000 mg per day of the Omega-3’s, including EPA and DHA, combined.

Eliminate certain foods and additives from your diet.

I know how hard it can be to say “no” to the many foods that turn the body’s inflammatory dial up high. #1 on the list of offenders would be trans fats — hydrogenated oils. Next would be the sugars, refined carbohydrates, and gluten-containing foods, especially wheat, because its modern form is basically worse than sugar (more below) These and many other additives and preservatives are well hidden in processed, convenience foods, making them very difficult to avoid if you eat a lot of prepared or boxed foods. Therefore, real, whole food is always a better choice.

You will also need to steer clear of known allergens, and be aware of increasing food sensitivities as well. Gluten (wheat, rye and barley), dairy, soy, eggs and nuts are some of the most common dietary irritants, with gluten (especially wheat) and cow’s milk dairy being the worse offenders by far. Even if you do not experience a definite reaction with these foods, it is good to avoid them due to their inflammatory nature. Especially wheat, which, due to cross breeding and hybridization, has become very high on the glycemic index – actually higher than jelly beans!! Read more about this in the book, Wheat Belly by the cardiologist, Dr. William Davis, MD. In my practice, I recommend that EVERYONE get off wheat because of this problem. Yes, it can be tough at first to make changes like this, but the payoff is huge — it can make a tremendous difference in how you feel in a surprisingly short period of time. Tipping the balance — away from pro-inflammatory, toward anti-inflammatory — can take place almost overnight for some people.

Recommended Program

 Wellness Essentials – general for everyone: 2 packets per day if over 100 lbs, children or less than 100 lbs 1 packet per day. Also see the WELLNESS FOR CHILDREN page under our DIY Programs. Each packet contains:

  1. PhytoMulti tablet
  2. EPA-DHA Extra Strength Lemon-Flavored softgels
  3. Vitamin D3 1000 tablet

Start preventing aging and disease today with the right nutritional support!


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Other Recommended Nutritional Programs

  1. Wellness Essentials for Men: 4 supplements in convenient packs, 2 packs per day
    1. Phytomulti
    2. Tribulus Synergy
    3. Zinc A.G.
    4. EPA-DHA Extra Strength Lemon Flavored softgels
  2. Wellness Essentials, Women’s Prime (over 50): 4 supplements in convenient packs, 2 packs per day
    1. PhytoMulti
    2. EPA-DHA Extra Strength Lemon-Flavored softgels
    3. Ostera tablets
    4. Cal Apatite with Magnesium tablets 
  3. Wellness Essentials, Women’s: 3 supplements in convenient packs, 2 packs per day
    1. PhytoMulti
    2. EPA-DHA Extra Strength Lemon-Flavored softgels
    3. Cal Apatite with Magnesium tablets. 
  4. There are also packets available for Blood Sugar Support (Healthy Balance), Joint Focus (Active) and Pregnancy.
  5. Weight Loss Programs
    1. Healthy Transformations: Paleolithic and Low Carbohydrate diet
      1. Kit comes with daily essentials packets, twice daily: PhytoMulti, EPA DHA Extra Strength, Vitamin D 1000 units and Ultraflora Balance Probiotic, plus 3 types of meal replacements (32 total: Shakes, Soup and Protein Fusion Bars) AND instruction booklet for quick and easy reference on dietary choices.
    2. First Line Therapy: Low Carbohydrate, Adequate Protein diet
      1. Women’s or Men’s Wellness Essentials
      2. Ultraclear Plus – 1 canister, to use as your first meal replacement, then
      3. Followed by Ultrameal, any flavor or variety,  to use as your meal replacement,
      4. Along with the menu plan worksheet and instructions from Dr. Auburn to help you make healthy, controlled carbohydrate choices that will last a lifetime.