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Take charge of your health

It's never too late to get started on a sound nutrition program. Good nutrition is the foundation for optimum health.  The Lindberg Nutrition Program was originally created back in 1949 by my mother, the late Gladys Lindberg, when she opened her first Lindberg Nutrition store in Los Angeles. Since then, it has been updated and modified many times as scientific and nutritional advancements have been made. Over the years, this program has helped direct thousands of people on the path toward health with fantastic results. Make today the first day on your path toward long-lasting and vibrant health.

How to get healthy  
When my clients tell me their list of complaints, I always explain, "Healthy people don't have that, so let's make you healthy!"

It is never just one vitamin or one "thing" that will bring about optimal health. We all know how important proper rest and exercise are, but eating right, taking supplements, having proper digestion and assimilation, and having regular elimination are essential to radiant health. This basic nutritional program is easy to follow and includes some of the products I feel are most important for health. If you would like to learn more in-depth nutritional information, be sure to read my book, Aging Without Growing Old. It's full of practical tips and recommendations on how to stay healthy and vital throughout your life.

When counseling, I find one of the most important subjects is the importance of good eating habits. Here are my recommendations to get you started on your path toward health.

Before breakfast and before bed
A number of serious conditions can be related to infrequent or inadequate elimination. I'll discuss elimination problems a little later. If you are or have been on a series of antibiotics, I feel it is vitally important that you take the following:

Probiotics
If you've taken antibiotics recently, probiotics including acidophilus will help re-implant and re-establish favorable intestinal bacteria in your large intestine. Lindberg has several varieties of probiotics available, including Probiotic 500 Million,  Probiotic 2 Billion, Probiotic 750 Million Chewable, Probiotic Defense 1 Billion and Probiotic 8 Billion. Probiotics are beneficial and soothing to the intestinal tract and help to regulate bowel bacteria. For best results, take for a period of at least 6 weeks or continue as part of your health program.

Eat breakfast to start your day
Most nutritionists agree that breakfast is the most important meal of the day. Without a high quality source of protein to start your day, your body has a hard time maintaining healthy muscle, thick hair, strong nails, elastic skin and adequate energy levels. Eggs are one of the highest quality proteins to have in the morning. If you're worried about the cholesterol in eggs, in 1999, the Journal of the American Medical Association reported that one or more eggs a day did not show any increased risk in cardiovascular disease.

Option #1: Traditional Breakfast

Fertile Eggs: Prepared in a variety of ways -- omelet, scrambled, poached or soft boiled. Do not fry.

Whole Grain Bread: Multigrain or oat bran. You can also consider muffins, potatoes, brown rice or granola.

Fresh Fruit: A whole orange, half a grapefruit, a melon wedge, fresh dark colored berries, etc. The white pulp of citrus fruits are a good source of bioflavonoids.

Beverage: Herbal teas (green tea is excellent), organic lowfat milk or acidophilus milk.

NO: Ham, bacon or sausage because of the chemicals used to process these meats. For more information, see my book, Aging Without Growing Old, page 414.

Breakfast Option #2
I often hear, "Judy, I just don't have time for breakfast." With all the protein powders available, there is no excuse for leaving home without an adequate breakfast!

Protein shakes take only minutes to prepare and provide a nutrient-rich, satisfying meal. They can also be used as meal replacements for those wishing to lose weight or maintain present weight, or taken with meals to gain weight.

The following protein powders are high in complete proteins that help you build or maintain muscle.

Lindberg Protein Blend
25g protein, 3-4g carbs, 1.5-2g fat, 130-140 calories. Provides fast- and slow-release proteins (whey, milk and egg white), which help keep you satisfied for hours. Mild tasting. Has a low-medium sweetness level. 

Lindberg Natural Whey
25g protein, 4-5g carbs, 1.5-2.5g fat, 110-140 calories. Contains fast-digesting whey protein concentrate. Mild tasting. Medium sweetness level.

Fitness Labs WheyFit Protein
25g protein, 3-5g carbs, 2-2.5g fat, 130-140 calories. Contains whey protein concentrate, whey protein isolate and whey peptides. Has more robust flavors and a higher sweetness level.

Fitness Labs WheyFit Isolate
25g protein, 1.5-2g carbs, 0-0.5g fat, 110 calories. Contains 100% whey protein isolate. It's virtually fat-free and lactose-free. Very low carb. 

Protein shake recipe
In a blender, add the following ingredients:

• 8 ounces organic lowfat milk, rice milk, acidophilus milk, diluted fruit juice or pure water.
• 1 scoop of  Protein Blend, Natural Whey, WheyFit Protein or WheyFit Isolate.
• 2 Tbsp. Lecithin Granules, which support a healthy cardiovascular system and helps combat age related memory loss. It's a rich source of choline, which is important for brain function and memory.
• 1 Tbsp. Organic Flax Oil, a rich vegetarian source of omega-3, omega-6 and omega-9 fatty acids. Omegas are important for the heart, brain, skin and many body functions.

Optional shake ingredients

• 4-8 grams MSM Powder, which helps support connective tissue and joints. It also helps support
skin, hair and nails.
• 1 scoop ArthRenew Powder for extra joint support. It contains glucosamine and chondroitin sulfate,
MSM, plus a blend of other ingredients shown to promote joint health.
• 1-2 grams  L-Carnitine Liquid, which benefits the heart and circulatory system.
• 4 grams L-Glutamine Powder to help support your muscles and aid in recovery from ­exercise.
• 1 scoop Varsity 2 Powder. Or take Varsity Pack 1, Varsity Pack 2 or Pink Pack multi-vitamin
packet. 
• 1/2 banana, strawberries or other fruit.
• If the protein powder is not sweetened, you may want to add a natural sweetener such as frozen
concentrate from orange, apple or black cherry juice. Or use stevia.

Take your multi-vitamins

Lindberg Pink Pack  
Designed especially for women. Ultimate high potency, 8-capsule formula. It’s a great product for women concerned about bone health and aging, and is excellent for growing teenage girls. Iron-free.

Lindberg Varsity Pack 1
This high potency, 5-capsule formula provides valuable antioxidants. Its combination of essential vitamins and minerals is a terrific foundation on which to build your supplement program. Iron-free.

Lindberg Varsity Pack 2
This ultimate high potency, 7-capsule formula was originally designed for college and pro athletes. It’s ideal for health, fitness and athletics. Iron Free.

Why are Lindberg Vitamin Packs better? All capsules mean a faster delivery system. Each formula provides premium natural vitamin E with gamma-tocopherols and vitamin D3. Plus you get natural beta-carotene and other carotenoids, a full array of B vitamins, bone health minerals and patented mineral chelates.

Always take your vitamin pack with meals or a protein shake for better digestion and assimilation.

Lindberg Varsity 2 Vitamin and Mineral Powder
Almost the same formula as the Varsity Pack 2 but in powder form. It’s ideal for those who have a difficult time swallowing pills. Has a subtle natural orange cream flavor. Iron-free. 

Mid-morning snack  
If you eat breakfast around 6 a.m., you may need a mid-morning snack to keep your energy levels up. Enjoy a serving of lowfat yogurt, cheese or unsalted roasted almonds.

Lunch  
It’s important to eat a well-rounded lunch including a healthy choice of protein, vegetables and fruit.

• Protein – Choose from a variety of proteins like water-packed tuna, chicken, fish, turkey,
cottage cheese, eggs, yogurt, cheese, tofu, soy, etc.
• Vegetables – Eat a variety of raw vegetables such as tomatoes, avocados, carrots, broccoli
and sprouts.
• Fresh Fruit – Enjoy a variety of whole fresh fruit. Darker colored fruits such as berries are an
excellent option.
• Whole Grain Bread – A multi-grain variety.

Mid-afternoon snack 
You may start feeling low on energy around 3 p.m. This is an excellent time to have a high protein snack such as chicken, cottage cheese, a hard-boiled egg or a small protein shake. The protein powders mentioned in this nutrition plan mix easily into water or milk — no blender required. They’re a convenient option, especially if you’re on-the-go.

Eating a mid-afternoon snack helps keep your blood sugar stable — it’s key to feeling your best all day! 

Dinner
Be sure to have a well-rounded dinner including a variety of foods. Some serving suggestions: 

• Raw salad -- Include a variety of raw, fresh vegetables. TIP: Prepare enough for several days,
cover with a damp towel and refrigerate; your salad is ready for lunch and the next evening.
• Protein – Choose chicken, turkey, fish, lean beef, soy, tofu, etc. Refrain from eating deep fried foods.
• Complex Carbohydrates – Natural brown rice, baked potatoes, yams, whole grain pasta, lentils,
beans, or multi-grain bread.
• Fresh Fruit – Always great for dessert. Pineapple and papaya are also natural digestants.

Before bed  
If you eat dinner around 7 p.m. and go to bed around 10:30 p.m., you may need a small snack before going to bed. Drink a small protein shake to help you sleep soundly through the night.

For optimum digestive health
If you eat the best foods and take all the right vitamins, but do not digest or assimilate them properly, then achieving optimum health may be difficult.

As we age, the level of digestive enzymes our body produces begins to slow. Vital nutrients may not be absorbed completely. Some food allergies result from partially digested food.

Bloating, heartburn, burping hours after a meal, and flatulence may be considered signs of poor digestion. Supplemental digestive enzymes may be necessary to support your own digestive process.

Here are a few digestant product suggestions:

Lindberg Betaine Hydrochloride with Pepsin
Contains ingredients that start the first phase of digestion in the stomach. Take 2 with meals along with Pancrea-Lind.

Lindberg Pancrea-Lind
Pancreatin helps support digestive processes in the small intestine by providing additional enzymes to help you digest and absorb nutrients. Take 2 with meals with Betaine Hydrochloride with Pepsin.

Lindberg Complete Digestant  
This formula is a replacement for the above two products since it’s a combination of Btaine Hydrochloride with Pepsin and Pancrea-Lind. It uses the most popular combination of enzymes that aid in the digestion of protein, carbs and fat. Take 2-4 with meals.

For healthy elimination
Aim to achieve 1-2 bowel movements per day. Here are a few products that promote healthy elimination: 

Lindberg Probiotic 8 Billion  
This high potency probiotic helps restore and maintain your friendly bacteria. It contains three major strains of beneficial bacteria found in the gut.

Lindberg Super Colon Health  
A gentle fiber formula, it contains natural, bulk-forming fiber, cleansing and soothing herbs, and acidophilus. 

Nature's Secret Super Cleanse  
This bowel cleanser contains 13 herbs and fibers including cascara sagrada, fennel, ginger, slippery elm, cayenne and more.

For women during menopause  
Here are a few product suggestions for women experiencing menopause:

Natural Progesterone Cream
May help relieve anxiety, irritability, mood swings and more.

Lindberg Menopause Support
Contains natural plant phytoestrogens. Ideal for women concerned about maintaining healthy estrogen levels to preserve physical and emotional well-being as estrogen levels decline in midlife.

Lindberg Bone Support
Provides women with a combination of calcium and other minerals. Take 2 capsules if you take the Pink Pack. Take 4 capsules if you do not.

For men 40+
Here is a formula made just for men:

Lindberg Prostate Support
This formula combines the most researched ingredients important for prostate health and vitality. It includes saw palmetto extract, pumpkin seed extract, stinging nettle extract, beta-sitosterol, pygeum, zinc, hydrangea, lycopene and selenium.

For healthy sleep patterns
The following products promote restful sleep to help you wake up feeling refreshed. Take about one hour before bed.

Lindberg Melatonin
Melatonin is a hormone secreted from the pineal gland in the brain and has been shown to be helpful in regulating normal sleep patterns.

Lindberg Valerian Extract
Valerian has a relaxing effect on the nervous system. It promotes relaxation and helps support restful sleep.

Lindberg Sleep Formula  
Contains a blend of hops, valerian and scullcap to promote restful sleep.