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DAILY ROUTINE FOR NUTRITIONAL SUPPLEMENTS

Fred Liers PhD nutritional supplements tips tricks daily routineToday I’m sharing my strategies for taking nutritional supplements in an easy,  organized way, and helping ensure you take them daily. I don’t like the word “compliance” because it implies doctor’s orders. Consider my ideas “hacks” instead, for establishing a daily routine.

My goal is making your daily supplement routine simpler. That is, a hassle free, “no brainer” routine that guarantees you take the vitamins, minerals, essential fats, and other supplements you need. At least the most important ones.

YOU NEED A DAILY ROUTINE

Getting out of the house with a good breakfast is hard enough. Nutritional supplements have a way of being forgotten first. That is, unless and until you have a system: a set of strategies for success to ensure a daily routine.

I’ve been working on my “system” for 30 years. It works for me and many others I’ve shared it with. So I’m sharing it with you. But you don’t need to adopt my system or strategies. Watch the video, take what you like, and make it your own. Craft a system that works for you.

My idea is to inspire and show you it’s possible to dummy proof your supplement regimen to never “miss a dose”—or almost never. No matter how busy you are, how rushed you feel, or how often you tend to forget things. You can do this.

FRED’S SYSTEM FOR A SUCCESSFUL DAILY SUPPLEMENT ROUTINE

1. VISIBILITY IS EVERYTHING: “WHAT YOU SEE IS WHAT YOU TAKE”

One of the most important things to consider when establishing or creating a regimen for taking supplements is to make sure your supplements are visible. That is, not hidden in a place that allows you to forget to take them. Like the bathroom. Or your garage. Bad places for supplements in general, unless you’re storing them for future use, or want them to expire.

Making your supplements visible means putting them in a place where  you can see them. Get them out of your bathroom or closet and put them in your kitchen area where you will remember to take them. Recall that nutritional supplements are “food supplements,” right?

The kitchen is best for ensuring you take your supplements. If your kitchen can’t be home to your supplements, then other visible places might include the dining area (or where you eat) or possibly your pantry (or where you keep foods). The top of the refrigerator is surely an unused shelf space you cannot miss.

Another option is keeping visible the primary supplements you take, such as multivitamins, Vitamin C, essential fats, or other high-priority supplements. Then keep less important supplements available, but not in a way that clutters counters or other spaces. By prioritizing this way, you at least ensure the visibility of your most important supplements.

The main thing: If you can see your supplements, you are far more likely to take them, and maintain your daily routine. The kitchen is an ideal place. Because if you can’t see them, you won’t take them.

2. ORGANIZE: REFRIGERATOR TOPS ARE GOOD (BUT I REPEAT MYSELF)

After your nutritional supplements are in your kitchen or in an easily accessible—and hopefully prominent place, then consider organizing them. And noted, I often suggest using the top of the refrigerator since they won’t take up counter space, yet remain visible. Other strategies for organizing and saving space are using small shelves or rotating stands, like lazy susans, as shown in the video above. Or a small basket.

If you must put your supplements away, such as inside a cabinet to save space or for aesthetic reasons, then try to use a kitchen cabinet that is central and easily accessible. And if you use a shelf, lazy susan, or basket, then set it up so you can easily reach the shelf or grab the basket.

The main thing: Keep supplements organized for quick and easy access. This smooths the process for actually taking them. You will be glad you did. Your body and mind will thank you.

3. CONTAINERIZE: CUPS & SAUCERS 101

Your supplements are visible and organized. Now what? Containerize.

Containerizing is not just for your basket or shelf of supplements. It is also for your daily doses. That is, I suggest you set your daily doses out in advance when possible. This helps simplify your day. You can “take” your vitamins without having to think too much. You can just “grab and go.”

The system I use—and demonstrate in the video—relies on small pyrex cups. You can also you small bowls or paper cups, or any small containers you like.

I use one cup per dose, and I usually break up my supplements into two doses per day (morning and early evening), so I use two cups per day.

I like pyrex cups because they stack neatly and don’t take up much counter space. They are portable, so you can pick up a cup (one dose) and carry it with you.

After your doses are prepared, set them out in a place where you will see them—like the kitchen counter or dining room table. Somewhere where you are most likely not to forget them.

The main thing: Divide your supplements into daily doses or sub-doses you can take when you’re ready. It’s much easier to take them when your doses are made in advance. You will win medals from the Supplement Compliance Club.

4. BAGS FOR TRAVEL: BAG ‘EM UP!

After your doses are set out for a day or two—or an entire week—they will be ready and waiting for you. For people who work outside the home or who are traveling, transfer your supplements to portable containers. This might be snack bags (as in my video), but it could be a special box or baggie that holds individual doses.

If I plan to travel or leave for work, I often bag my supplements and place them in my suitcase or car the night before. This ensures I don’t forget them.

For travelers in a pinch, you can put all supplements for say, a week, in a single container, and then divide them up daily. That’s not my ideal, but I’ve seen it work for people who won’t containerize every dose before traveling.

The main thing: Scientific studies prove that having your daily supplements pre-bagged improves your chances of taking them by 1000% when traveling. Pre-bagging makes getting your daily dose so easy, you can think about other things, like where you will go next.

MAINTAIN A DAILY ROUTINE

Maintain your supplement routine. Doggedly. A routine can take time to establish. After you get one started, stick to it like a bee on honey.

If you make your supplements visible, then organize, containerize, and bag them for travel, you will never miss a dose. You will guarantee compliance by implementing these simple “hacks.” Then watch as your health improves and you feel better. Like Superman or Superwoman. Be prepared to jump over buildings in a single bound. ~

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IN THE KITCHEN WITH DR. HANK LIERS

Dr. Hank Liers, PhD in the kitchen hpdiI love spending time in the kitchen coming up with new recipes that optimize nutrition and taste good. One of my favorite ways of getting excellent nutrition into myself and my family is through the preparation of exotic egg dishes. Although I enjoy eggs by themselves, I much prefer to prepare combinations of eggs with vegetables.

Whenever possible I use vegetables grown in my garden with the use of rock dust, worm castings, compost, and special fertilizers. Please see my blog post entitled “Gardening for Super Health” to learn more about my gardening methods!

Recently I prepared an exotic egg dish and shared it with Bob, our webmaster. Bob also loves to prepare and consume high-quality foods and commented that he would surely go to any restaurant that would prepare a dish such as this. He suggested that our blog readers would enjoy it as well. So here it is!!

HANK’S EXOTIC EGG DISH

INGREDIENTS

1) Organic greens from the garden including red kale, lacinato kale, cabbage leaves, broccoli leaves, beet greens, and parsley.

2) Onion (organic)

3) Yellow zucchini (organic)

4) Tomato (organic)

5) egg plant (organic)

6) Green peppers (organic)

Hank's Ingredients kitchen organic vegetables

Delicious, fresh organic ingredients in the kitchen from the chef’s own garden!

7) Spinach (organic)

8) 7 organically grown eggs (from local farmer ideally)

9) 2 tablespoons of organic coconut oil

10) 1 tablespoon of organic cold pressed extra virgin olive oil

11) Spices including garlic, black pepper, turmeric powder, and sea salt

12) Optional – turkey bacon, shiitake mushrooms, butter.

HOW TO PROCESS IN THE KITCHEN

1) Begin by cutting items 1–6 into bite size pieces

2) Put coconut oil into a 10–12″ skillet (I prefer salad master cookware) and heat with low-medium setting.

3) Add the cut vegetables and cook until partially done (not too much!) and add the spices in amounts that please your taste buds.

Hank's Ingredients all cut up kitchen

Ahh! The smell of all of this organic goodness cooking might attract the neighbors!

4) Then add a good amount of spinach on top (I use 1/2 bag of Trader Joe’s spinach) (about 3 ounces).

5) Now crack open the eggs and add them on top of the spinach. Put the skillet top on and increase the heat just a bit.

6) When the egg albumin begins to turn white, use a spatchler to break up all of the egg yolks and thoroughly mix them into the vegetables.

7) Put the cover back on and continue to cook – mixing occasionally until the consistency is firm, but not overdone.

8) Remove from heat and sprinkle the olive oil on top and gently blend into the dish.

SERVE AND EAT!!!

Hank's Delicious Egg-Citement! kitchen

Serve and enjoy! Be sure to invite your webmaster if you have one!

REJUVENATE RECIPES

As you might guess, I am a big consumer of our Rejuvenate! products and equally creative in the kitchen when looking for new ways to enjoy them.  Here are a few of my recent concoctions using Rejuvenate! superfoods.

1) PEACHES WITH REJUVENATE! BERRIES & HERBS AND KNUDSEN ‘Just Aronia’ and ‘Just Concord Grape’ Juices

I recently picked several hundred organic peaches from my super productive peach tree. I took a few peaches (2–4) and sliced them into a bowl. I then sprinkled 2 scoops of Rejuvenate! Berries & Herbs on top of the peaches. I added about an ounce or two of Knudsen’s ‘Just Aronia’ and ‘Just Concord’ juices and mixed everything with a spoon. You could use any of the other Knudsen Just Fruit juices (cranberry, pomegranate, blueberry, tart cherry, etc.) Then I enjoyed this tasty, highly nutritious treat!! :=))

2) REJUVENATE! BLEND WITH MIXED JUICES

This week I put about 1 oz each of ‘Just Aronia’ and ‘Just Concord’ grape juice in a quart jar along with 1 oz of Santa Cruz Organic Lemon juice. To this I added 2 scoops of Original Rejuvenate!, 2 scoops of Rejuvenate Plus, and 1 scoop of Berries and Herbs. I added enough water from my water ionizer to fill the jar, put on the cap and shook vigorously. This was a good portion of my food intake for the afternoon and evening.

3) REJUVENATE! DRINK FOR MY GRANDSON

In a one-half-quart jar, I add 2 oz of organic unsweetened almond milk, 1 scoop of Rejuvenate Plus, 1 scoop of Rejuvenate! Berries & Herbs, the contents of a PRO-C capsule, the contents of a Multi Two (multivitamin) capsule, a little chipped ice, and enough ionized water to fill the jar. I cap the jar and shake it vigorously. My 6-year-old grandson Olin happily drinks this super-nutritious concoction with a straw! He drinks about three of these drinks daily – lucky guy!!!

Olin kitchen drinks rejuvenate

My grandson Olin raises his glass to cold Rejuvenate! drinks in summer.