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Copyright © Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN All rights reserved. Austin, Texas, USA.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, whether electronic, mechanical, photocopying, recording or otherwise, without prior permission of the author. Please do not give away, publish on a website or in a newsletter or sell without permission of the author. You have permission to make as many printed or backup copies as you desire for personal use only. Thank you for respecting the hard work that went into creating this document for your education and enjoyment. This edition, dated May 12, 2016, was published in the United States of America by Dr. Ritamarie Loscalzo.
Disclaimer
The techniques and advice described in this book represent the opinions of the author based on her training and experience. The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein. The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. If in any doubt, or if requiring medical advice, please contact the appropriate health professional. We recommend consulting with a licensed health professional before making major diet and lifestyle changes. If you enjoy the information in this program, we would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, and supporting our continued work by considering our other programs and products.
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B4 Be Gone Shopping Guide: Start Up
GETTING STARTED WITH THE B4 BE GONE PROGRAM ............................................ 5
The Core Four Supplements (Craving Crushers) .............................................................. 5
Blood Glucose Meter ......................................................................................................... 6
BLOOD SUGAR BALANCING STAPLE FOODS ............................................................. 7
Chia Seeds ........................................................................................................................ 8
Essential Oils ..................................................................................................................... 9
Extracts and Flavorings ................................................................................................... 10
Herbs and Spices ............................................................................................................ 11
Green Powders ................................................................................................................ 12
Protein Powders .............................................................................................................. 13
LOW-GLYCEMIC SWEETENERS .................................................................................. 15
Stevia ............................................................................................................................... 16
Luo Han ........................................................................................................................... 17
Sugar Alcohols ................................................................................................................. 18
Inulin ................................................................................................................................ 18
CORE FOUR SUPPLEMENTS ....................................................................................... 19
About Suggested Brands, ................................................................................................ 19
Caution ............................................................................................................................ 19
Medical Disclaimer ........................................................................................................... 19
Chromium Polynicotinate ................................................................................................. 20
DHA ................................................................................................................................. 22
Magnesium Citrate or Glycinate ....................................................................................... 23
Vanadyl Sulfate (Optional) ............................................................................................... 24
ABOUT THE AUTHOR, DR. RITAMARIE LOSCALZO .................................................. 25
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DR. RITAMARIE’S HEALTH AND NUTRITION BOOKS AND PROGRAMS ................ 26
A SAMPLING OF OTHER ONLINE VIDEO CLASSES .................................................. 28
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Getting Started with the B4 Be Gone Program
The foods, supplies, and supplements in this guide are those that we suggest you have on
hand to support you through the initial stages of the program.
The Core Four Supplements (Craving Crushers)
These are the supplements I recommend you take before making significant changes to your
diet. These supplements will help reduce the cravings and discomfort you may have suffered
in the past while trying to avoid temptations. Shop, order these supplements, and begin
taking them once you have them.
Chromium Polynicotinate: Total of 800 mcg per day can be divided as convenient;
ideal is 200 mcg, 4 times a day
DHA: 300 – 500 mg per day
Magnesium Citrate or Glycinate: 400 mg per day is a good base dose; you will learn
in the Nutrition module how to optimize the dose for your individual needs
Vanadyl Sulfate (Optional): For those who have been diagnosed with diabetes or
insulin resistance or have been struggling for a long time with blood sugar imbalance
(Warning: do not take at the same time of day as chromium)
These supplements are important because they help to resensitize your insulin receptors and
allow efficient uptake of glucose into your cells. For most people, these supplements, taken in
the recommended dosages and preferably at meals, will decrease sugar and carb cravings
and make blood sugar balancing dietary recommendations
easier to implement.
Details about how each of these supplements improve insulin
sensitivity and recommended suppliers for each are listed
beginning here.
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Blood Glucose Meter
A tool that we strongly suggest you purchase and use as you make your way through the B4
Be Gone program is a blood glucose meter, also known as a glucometer. Over the decades
of guiding people to balanced blood sugar, I’ve found that those who test their blood sugar
and monitor their reactions to food and lifestyle choices are the participants who get the best
results because they can personalize the program for their unique needs.
We have a whole module dedicated to teaching you how to use the meter and monitor your
results. So that you can fully participate when the time comes, I suggest you purchase your
meter as soon as possible. It’s readily available in major US pharmacy chains, like Walgreens
and CVS, and is also available online through Amazon.
These are the 2 models I have, and I am very happy with them. They both use the same
strips. I keep one on my desk and the other in my backpack for when I am eating out. The
links below are for Amazon, but these can also be purchased at Walgreens.
One of the advantages of these meters over the others is the affordable strips they use. Many
other strip brands cost around $1 each. This brand can be purchased on Amazon or other
internet retailers for a fraction of the cost at your local Walgreens. In fact, it's about a 1/4 of
the cost.
True2Go: portable – my favorite
http://www.drritamarie.com/go/True2GoPortableKit
TrueResults: my desktop model
http://www.drritamarie.com/go/TrueResultStarterKit
TrueTest Test Strips: – use for both glucose meters
http://www.drritamarie.com/go/TRUEtestTestStrips50 or
http://www.drritamarie.com/go/TRUEtestTestStrips100
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Blood Sugar Balancing Staple Foods
Many of the recipes in the B4 Be Gone Recipe Collection may include ingredients that are
new to you. We have a complete list in the Creating a Healing Kitchen guide e-book
included in the program.
It would be overwhelming for you to purchase everything on the list at once; it takes time to
build a health-promoting pantry. We won't begin our intense focus on food until Module 2:
Optimizing Nutrition, but it helps to look ahead to give you plenty of time to get stocked,
especially if you live outside the US or in remote areas, where the foods may not be available
locally and may need to be ordered online.
Below is a list of the items to get started with. The pages that follow provide details on how
we’ll be using them and some online sources we’ve found to be reliable and of high quality.
Chia seeds: These are omega-3 rich, filling, and have the ability to balance blood
sugar. Many of our blood sugar balancing breakfast recipes include chia seeds. They
are available in black or white – your choice.
Essential oils: Pick 1 or 2 to flavor your water and other beverages. I’ve listed 12 of
my favorites.
Extracts and flavorings: Pick 1 or 2 to provide variety to smoothies, desserts, and
other dishes.
Herbs and spices: Have on hand blood sugar balancing spices like cinnamon,
cardamom, and coriander.
Green powder (optional): Green powders are very helpful for those times when
you’re travelling or in a crunch for time, and you can’t easily make a great, green
powered meal. Start with one powder.
Plant-based protein powder (optional): Protein powder is very useful to fortify meals,
in particular breakfast, during food sensitivity testing and when travelling or in a rush
for time.
Low-glycemic sweeteners: Pick 1 or 2 recommended sweeteners for beverages and
desserts. We’ve provided a complete list of options to choose from. Stevia is the one
that is most widely available. You’ll find a
whole section dedicated to these as they are
an important component.
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Chia Seeds
Chia seeds are a source of omega-3 fats, protein, and important minerals. You can get them
white or black. The nutritional difference is negligible. Chia seeds are widely available online
and in stores.
Drinking beverages containing chia seed is an awesome way to quickly boost your omega-3
balance, stabilize your blood sugar, and keep you feeling full for hours. In addition, chia seeds
increase endurance, strength, and athletic performance.
Chia seeds are widely available in health food stores and supermarkets. Sometimes the
online sources offer savings, so be sure to check them out. Here are a few we’ve used.
There are many to choose from.
Online Sources and Brands:
Navitas Naturals Raw Chia Seeds
http://www.drritamarie.com/go/NNChiaSeeds
Navitas Naturals Sprouted and Powdered Chia
http://www.drritamarie.com/go/NNSproutedChia
Ultimate Superfoods Chia Seeds
http://www.drritamarie.com/go/UltSupChia16
Greens+ Chia (Individual serving size packets)
http://www.drritamarie.com/go/SSGreensChia
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Essential Oils
Many of my recipes suggest the optional use of essential oils. All essential oils should be
food grade. Also, since most commercial/grocery store shelf oils, extracts, and flavors are
made with alcohol and other “unknowns,” be sure you are using high quality products that are
healthy.
Essential oils are a great way to make delicious beverages that are also
loaded with nutrition and have therapeutic value. Use any combination of
these in tiny amounts (one to two drops per 16 ounces of water). They
can be mixed and matched as desired to flavor water, green powder
drinks, protein powder drinks, green smoothies, blended green soups,
and even green juices.
Start with 1 or 2 and add an additional 1 or 2 each month as your budget permits. If you
purchase too many all at once, you run the risk of getting overwhelmed and won’t know where
to start.
Online Sources and Brands:
Young Living: http://www.drritamarie.com/go/YoungLiving 1.
dōTERRA: http://www.drritamarie.com/go/doTERRA 2.
Mountain Rose Herbs: http://www.drritamarie.com/go/MountainRose 3.
Living Libations: http://www.drritamarie.com/go/LivingLibations 4.
(Features the oils of Nadine Artemis; her site contains essential oils for food and for dental
care.)
Aura Cacia, available through Frontier Herbs: http://www.drritamarie.com/go/Frontier 5.
(I have only been able to verify that the peppermint and citrus are truly food grade, even
though the bottles say not for internal use.)
Dr. Ritamarie’s Top 12 Favorite Oils
anise
cinnamon
peppermint
spearmint
lemon
lemongrass
lime
oregano
Slim and Sassy blend
(dōTERRA) – helpful for
cravings
On Guard blend
(dōTERRA)
Thieves blend
(Young Living)
Slique (Young Living) –
helpful for cravings
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Extracts and Flavorings
Since most commercial/grocery store shelf extracts and flavors are made with alcohol and
other “unknowns,” be sure you are using high quality products.
Online Sources and Brands:
Medicine Flower Flavor Extracts
http://www.drritamarie.com/go/MedicineFlower
Frontier Natural Products Co-op
http://www.drritamarie.com/go/Frontier
Mountain Rose Herbs
http://www.drritamarie.com/go/MountainRose
Savory Spice Shop
http://www.drritamarie.com/go/SavorySpiceShop
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Herbs and Spices
All herbs and spices have reputations for healing. For example, cinnamon, cardamom, and
coriander are associated with improved insulin sensitivity. Use them generously on your
foods. Cinnamon can also lower cholesterol levels. For best results, use between 1/2 and 2
teaspoons a day.
Online Sources and Brands:
Frontier Natural Products Co-op
http://www.drritamarie.com/go/Frontier
Invincible Herbs
http://www.drritamarie.com/go/InvincibleHerbs
Longevity Warehouse Herbs
http://www.drritamarie.com/go/LWHerbs
Mountain Rose Herbs
http://www.drritamarie.com/go/MountainRose
Savory Spice Shop
http://www.drritamarie.com/go/SavorySpiceShop
Z Natural Foods
http://www.drritamarie.com/go/ZNaturalFoods
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Green Powders
If you’re struggling to access and use fresh greens, or if you intend to travel, powdered
greens are a good alternative.
Online Sources and Brands:
HealthForce Nutritionals Vitamineral Green
HealthForce Nutritionals Elixir of the Lake
HealthForce Nutritionals Green Sage Protein Magic Mint
HealthForce Nutritionals Warrior Food: Elite Green Protein Cool Green
http://www.drritamarie.com/go/HealthForce
Sunwarrior Ormus SuperGreens Powder
http://www.drritamarie.com/go/Sunwarrior
Ultimate Superfoods Real Raw Chlorella Powder
http://www.drritamarie.com/go/USChlorPowder
Amazing Grass Greens Powders available in stores and
http://www.drritamarie.com/go/AGWheatGrassAmazingTrio
Amazing Grass Raw Green Superfood available in stores and
http://www.drritamarie.com/go/AGGreenSuperfood
Mighty Maca Greens
http://www.drritamarie.com/go/MightyMaca
Note about chlorella: Look for any brand that has no binders or fillers. In particular, chlorella
will help you to handle carb cravings in between meals. Powder can be added to green drinks
or chia drinks, but be warned that chlorella is “strange” tasting if you’re new to it. If taste is an
issue, you may prefer to consume tablets, in which case, I recommend a handful of tablets
each day.
Ultimate Superfoods Real Raw Chlorella Tablets
http://www.drritamarie.com/go/USChlorTablets
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Protein Powders
Protein powders are used in circumstances where digestion is impaired and stomach acid
and/or digestive enzyme capacity is low, leading to poor protein digestion. My top picks are
those that are raw and in some cases fermented as they tend to provide the most bioavailable
protein sources.
Rice protein is often the easiest to find, but recent studies have found that some brands are
contaminated with heavy metals. Pea protein has become more readily available and is well
tolerated. A new fermented blend of pea, mushroom, quinoa, amaranth, greens, and probiotis
is now available from Body Ecology Diet and has been shown to be very well tolerated by
most people tested. You can also include hemp protein and hemp blends. There are many
brands I haven’t tried yet, but below are some to start with.
I suggest that you start with sample sizes whenever available and try a few to find ones that
taste best and also feel best in your body.
Online Sources and Brands:
Body Ecology Diet Fermented Plant Protein
http://www.drritamarie.com/go/BodyEcologyFermentedProtein
Boku in the Buff Protein 4.0
http://www.drritamarie.com/go/BokuBuffProtein
Designs for Health - PurePea Natural Vanilla Flavor 450g (formerly Peatin)
http://www.drritamarie.com/go/DFHPurePeaProtein
Garden of Life Raw Protein
http:www.drritamarie.com/go/GardenOfLife
HealthForce Nutritionals Green Sage Protein Magic Mint
HealthForce Nutritionals Warrior Food
HealthForce Nutritionals Warrior Food: Elite Green Protein Cool Green
http://www.drritamarie.com/go/HealthForce
Immortal Machine Superfood Drink Powder
http://www.drritamarie.com/go/LWImmortalMachine
Inca Meal Sprouted Rice Protein
http://www.drritamarie.com/go/PeacefulPlanetIncaMealSproutedProtein
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Juvo Green Protein
http://www.drritamarie.com/go/Juvo
NOW Pea Protein, 2 Pound
http://www.drritamarie.com/go/NOWPeaProtein
Purium L.O.V.E. Super Meal (10 servings), 462g
http://www.drritamarie.com/go/PuriumLOVESupermeal
Raw Food World Sacha Inchi Protein Powder, 1 lb
http://www.drritamarie.com/go/RFWSachaInchiProtein
Sprouted Brown Rice Protein
http://www.drritamarie.com/go/SproutLivingEpicProtein
Sunwarrior Raw Vegan Protein Powder
http://www.drritamarie.com/go/SunwarriorProtein
Sunwarrior Warrior Blend Natural Protein Powder
http://www.drritamarie.com/go/SunwarriorWarriorBlend
Swanson Organic Brown Rice Protein
http://www.drritamarie.com/go/SwansonBrownRiceProtein
Vega Protein and Meal Replacements
http://www.drritamarie.com/go/VegaProtein
Z Natural Foods Pea Protein Isolate
http://www.drritamarie.com/go/ZNFPeaProtein
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Low-Glycemic Sweeteners
Fortunately, there are now many high quality, low-glycemic sweetening options available. My
favorites are listed below. Personally, I mainly use stevia and luo han.
Stevia: Stevia is a green plant, which ideally can be grown in
your garden and used fresh. When buying commercially, look
for the green powder, which is simply the fresh leaf dehydrated
and powdered. This is very different than the “white powder”
processed stevia you’re likely to find in many stores. You can
also get it as a liquid extract. The brand I recommend is Sweet
Leaf, as others generally contain undesirable additives. Stevia
has been shown to improve insulin sensitivity in rats.
Luo han: Luo han is a Chinese herb that, like stevia, has a sweetness without calories.
The sweetness is attributed to chemicals called “mogrosides”. It's available either as a
concentrated extract, less concentrated extract that maintains more of the natural plant
constituents, or a powder that's similar to brown sugar in consistency. Be careful in
buying luo han as many are not pure and are cut with other types of sugar or sugar
alcohol.
Sugar alcohols: These contain neither sugar nor alcohol, so the name is somewhat
misleading. The name represents the chemical structure. The sugar alcohols can
cause digestive distress in some people with out of balance gut flora, as they can feed
the undesirable bacteria. Sorbitol and mannitol tend to cause gas and bloating in a lot
of people and should be avoided. Xylitol is tolerated by more people, but it can cause
gas, so test for your personal tolerance. Erythritol seems to be the best tolerated of all.
People with Small Intestinal Bacterial Overgrowth (SIBO) need to be careful and avoid
if it causes gas or bloating.
Inulin: Inulin is an oligosaccharide that is considered a prebiotic. Its sweetness feeds
our gut bacteria, not us, so that it is rare to have a blood sugar spike from inulin-
containing foods. Sources of inulin include Jerusalum artichoke, yacon, chicory root,
and parsnips. You can also get inulin as an isolated extract. People with Small
Intestinal Bacterial Overgrowth (SIBO) need to be careful and avoid if it causes gas or
bloating.
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Stevia
Online Sources and Brands:
Green Powder:
Frontier Natural Products Co-op
http://www.drritamarie.com/go/FrontierStevia
KAL Pure Stevia
http://www.drritamarie.com/go/KALPureStevia
Mountain Rose Herbs Pure Stevia
http://www.drritamarie.com/go/MountainRose
Navitas Naturals Green Leaf Stevia
http://www.drritamarie.com/go/NNSteviaGL
Liquids:
Sweet Leaf Liquid Chocolate Stevia
http://www.drritamarie.com/go/SLChocStevia
Sweet Leaf Stevia
(flavors: English Toffee, Chocolate, Vanilla Crème, Hazelnut, Valencia Orange)
http://www.drritamarie.com/go/SLLiquidStevia
http://www.drritamarie.com/go/SweetLeafStevia
Sweet Leaf Stevia Whole Leaf Concentrate
http://www.drritamarie.com/go/SLStevLiqConWL
Omica Organics Liquid Stevia
http://www.drritamarie.com/go/OOLiquidStevia
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Luo Han
Online Sources and Brands:
Lakanto (lo han and erythritol)
http://www.drritamarie.com/go/Lakanto
Swanson Purelo Lo Han Sweetener (monk fruit)
http://www.drritamarie.com/go/SwansonLoHan
NuNaturals LoSweet Pure Lo Han Guo Extract Powder
http://www.drritamarie.com/go/LuoHanExtract
My Elixir of Life: Luo Han Guo EXTRACT Powder or
All Natural Monk Fruit Powder
http://www.drritamarie.com/go/NaturalLuoHan
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Sugar Alcohols
Online Sources and Brands:
Birch Xylitol and Erythitol
http://www.drritamarie.com/go/GlobalSweet
Zero (organic erythritol)
http://www.drritamarie.com/go/WSZero
Z Natural Foods Organic Erythritol
http://www.drritamarie.com/go/ZNaturalErythritol
Lakanto (lo han and erythritol)
http://www.drritamarie.com/go/Lakanto
Inulin
Online Sources and Brands:
Just Like Sugar 100% Natural Sugar Substitute (chicory root fiber)
http://www.drritamarie.com/go/JustLikeSugar
Omica Organics SunRoot Jerusalem Artichoke Sweetener
http://www.drritamarie.com/go/OOJerusArtichSweet
Inuliflora Raw Superfoods (Jerusalem artichoke and parsnip powders)
http://www.drritamarie.com/go/InuliforaPowders
Ultimate Superfoods Yacon Root Powder
http://www.drritamarie.com/go/USYaconPowder
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Core Four Supplements
About Suggested Brands,
The brands I’ve listed in this guide are those I’ve used in the past and from manufacturers I
trust. This is not an exhaustive list. Other brands may work equally well, but I don’t have the
experience with them. These are the ones that tend to most rapidly restore the sensitivity of
your insulin receptors.
Caution
Not everyone reacts well to these supplements. Please use as directed and note our medical
disclaimer. Before you make a large purchase, it may be wise to try these supplements in
smaller amounts and see how you react before spending money needlessly.
Medical Disclaimer
The information in this document is not intended to replace a one-on-one relationship with a
qualified health care professional and is not intended as medical advice. It is intended as a
sharing of knowledge and information from the research and experience of Dr. Ritamarie
Loscalzo, drritamarie.com, and the experts who have contributed. We encourage you to make
your own health care decisions based upon your research and in partnership with a qualified
health care professional.
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Chromium Polynicotinate
Dose: Usually comes as 200 mcg per capsule. You’ll need a total of 800 mcg per day for a
minimum of 60 days – before, during and after the metabolic reset phase of B4 Be Gone.
You may need to for a long time, depending on the severity of your blood sugar imbalance.
It’s best to start chromium before the metabolic reset to help improve insulin sensitivity,
glucose uptake, and carbohydrate cravings. Assuming you purchase capsules of 200 mcg,
you’ll need at least 240 capsules for the 60-day period (4 capsules per day).
Chromium supplementation tends to improve carbohydrate cravings and your ability to space
meals more favorably. Most people benefit by starting on chromium right away upon starting
the B4 Be Gone program and continuing for at least a month after the metabolic reset ends.
The duration for which you’ll take chromium is determined by your degree of insulin
resistance and excess fat, and you’ll be instructed on how to know if you need to continue in
the Metabolic Reset module. If you have already been diagnosed with diabetes, you might be
taking chromium for years or for the rest of your life.
For best results, you may wish to have enough chromium polynicotinate on hand for
approximately 3 months.
Best time to take: Take with meals. Participants had best results when they took at least
one 200 mcg capsule with each meal (assuming you eat 3 meals) with a double dose at one
of the meals or the fourth dose at bedtime. If you miss any, it's okay to take missed doses
later (even if you have to take 800 mcg at bedtime).
This particular form of chromium has been shown to be most effective at restoring insulin
sensitivity. It’s not that easy to find. You might find chromium picolinate, but polynicotinate has
been shown in many studies to be more effective, so get it if you can. Chromium
polynicotinate is chromium that’s been chemically combined with niacin, aka nicotinic acid. If
the polynicotinate form is not available, take the picolinate form.
Some studies in rats suggest that picolinate may cause cancer; however, the doses used
appear to be 50 or more times the usual human dose. Other studies suggest that the
picolinate form is not as effective at reducing cravings and facilitating weight loss. If you are
taking oral diabetes medication, be sure to monitor your glucose levels carefully when you
start the chromium supplementation as you may notice a rapid decline in blood glucose. If you
take synthroid, be sure to take it at least 30 minutes before chromium, as chromium may
reduce absorption of synthroid.
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Online Sources and Brands:
Pure Encapsulations Glucose Support Formula - 120 capsules
http://www.drritamarie.com/go/PEGlucoseSupport
Chromium Polynicotinate - 100 capsules
http://www.drritamarie.com/go/SolgarChromPoly
Pure Matters Chromium Polynicotinate - 90 capsules
http://www.drritamarie.com/go/PMChomPoly
Trace Minerals Research Ionic Chromium – Liquid
http://www.drritamarie.com/go/TMIonicChromium
There are also a couple combination formulas I have found to be highly effective:
Restorative Nutrition Glucose Balance (by prescription)
http://www.restorative.com
Visit the site above, sign up as a patient, then use my code: 5123499677
Pure Encapsulations Glucofunction
http://www.drritamarie.com/go/PEGlucofunction
Some people find it helpful to carry the liquid ionic chromium with them in case of a glucose
spike on the run.
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DHA
Dose: Most people need about 350 – 500 mg per day for at least 60 days.
Best time to take: This dose can be taken all at once, preferably at a meal that includes fat.
This omega-3 fat plays an important role in improving insulin resistance. Sources are fish oil
or algae oil. I prefer the algae oil. You can also take DHA/EPA combinations.
Online Sources and Brands:
Dr. Fuhrman’s DHA Purity
(Click “Supplements” under “Shop” and find the liquid option)
http://www.drritamarie.com/go/DrFuhrman
O-Mega Zen 3: DHA – Liquid
http://www.drritamarie.com/go/OZenDHALiquid
O-Mega Zen 3: DHA – Capsules
http://www.drritamarie.com/go/OZenDHACaps
Opti-3: Contains 300mg DHA and 200mg EPA – 60 Capsules
http://www.drritamarie.com/go/Opti3DHA
Nordic Naturals Algae Omega (available as liquid or capsules, online or in stores)
http://www.drritamarie.com/go/NNAlgaeOmega
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Magnesium Citrate or Glycinate
Magnesium is important for the transport of insulin into cell membranes. Magnesium
supplements are readily available locally and online.
Dose: Start with 400 mg per day for 60 days.
Best time to take: Take with a meal.
If you have a tendency towards loose stools or irritable bowel, best to go with the glycinate or
half-and-half. You can also divide your dose and do twice or three times a day. If you’re
already taking a magnesium supplement as part of another formula, you can still start at the
same dose and decrease if it causes your stools to get loose. Some people can take up to
several thousand mg without harmful effect.
After a couple days at 400 mg if your bowels have not become loose, add a second dose of
400 mg. If your bowels become loose with that, try reducing the second dose to 200 mg. See
“Magnesium Dosage Guidelines” in Module 2 for details on how to determine your optimum
dose.
Online Sources and Brands:
Magnesium Glycinate (check each product for its individual dose amount)
Pure Encapsulations: Magnesium Glycinate – 360 Capsules
http://www.drritamarie.com/go/PEMagGly
Magnesium Citrate (check each product for individual dose amount)
Natural Vitality Natural Calm: Magnesium Citrate – 16 oz Powder
http://www.drritamarie.com/go/NVMagCit
Thorne Research: Magnesium Citrate – 90 Capsules
http://www.drritamarie.com/go/TRMagCit
Pure Encapsulations: Magnesium Citrate – 180 Capsules
http://www.drritamarie.com/go/PEMagCit
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Other
Ionic Magnesium 400 mg - 2 oz – Liquid
http://www.drritamarie.com/go/TMIonicMagnesium
This can be used in place of either of the glycinate or citrate forms
Pico-Ionic Magnesium - ReMag - from Dr. Carolyn Dean MD, ND
http://www.drritamarie.com/go/ReMagPicoIonicMagnesium
Good State Ionic Magnesium
http://www.drritamarie.com/go/GSIonicMagnesium
Vanadyl Sulfate (Optional)
Dose: Look for 50 mg capsules. Take 50 mg twice a day, only for 4 weeks.
Best time to take: With any meal.
(Warning: do not take at the same time of day as chromium)
This works by inhibiting a neuropeptide in your hypothalamus that is related to appetite, thus
decreasing appetite. It also increases the feeling of satiety by increasing leptin secretion in
adipose tissue and increases the uptake of insulin by muscle and liver cells.
Long-term use of vanadyl sulfate may result in high blood pressure; therefore, it is
recommended only for short-term use, and not as a first line approach. Use if you have had a
glucose problem for a long time, have been diagnosed with diabetes or insulin resistance, or if
you’ve already been taking the other supplements recommended for a month or longer. Take
vanadyl sulfate for only one month.
Tip: It's a good idea to mark on your calendar the day you begin taking vanadyl sulfate and
mark your completion date for 4 weeks later.
Online Sources and Brands:
Update: The optional supplement vanadyl sulfate is no longer available from trusted
suppliers. If this changes we will let you know.
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About the Author, Dr. Ritamarie Loscalzo
Dr. Ritamarie Loscalzo,
MS, DC, CCN, DACBN
Dr. Ritamarie Loscalzo is fiercely committed to
transforming our current broken disease-care system
into a true health care system where each and every
practitioner is skilled at finding the root cause of health
challenges and using ancient healing wisdom married
with modern scientific research to restore balance.
As the founder of the Institute of Nutritional
Endocrinology, Dr. Ritamarie specializes in using the
wisdom of nature to restore balance to hormones with a
special emphasis on thyroid, adrenal, and insulin
imbalances. Her practitioner training programs
empower health and nutrition practitioners to get to the
root cause of health issues by using functional assessments and natural therapeutics to
balance the endocrine system, the master controller.
Dr. Ritamarie is a licensed Doctor of Chiropractic with Certifications in Acupuncture, Nutrition,
Herbal Medicine, and HeartMath®. She’s also a certified living foods chef, instructor, and
coach, and she has trained and certified hundreds of others in the art of using palate-
pleasing, whole fresh food as medicine.
A best-selling author, speaker, and internationally recognized nutrition and women’s health
authority with over 23 years of clinical experience, Dr. Ritamarie offers online courses, long-
distance coaching and counseling, and deeply empowering and informative live events.
To learn more and get started on 7 Simple Strategies to Jumpstart Your Energy
Practically Overnight, visit www.JumpstartYourEnergy.com or access Dr. Ritamarie’s
extensive collection of vibrant living health resources at www.DrRitamarie.com.
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Dr. Ritamarie’s Health and Nutrition Books and Programs
B4 Be Gone Program: Balance your blood sugar and banish belly fat, brain
fog, and burnout so you can regain the energy, focus, and self-confidence to
live your life with passion and purpose. Complete with instructional modules, 30
days of menu plans, a 220-page recipe collection, exercise regimes, stress
transformation techniques, sleep guidelines, timing cycles, videos, audios, and
a community support forum, you'll have an effective and balanced lifestyle
approach to reclaiming your health. http://www.B4BeGone.com
CAFE (Correcting Adrenal Fatigue and Exhaustion): If you need a wake-up
call that will heal instead of steal your energy, it’s time for Dr. Ritamarie’s CAFE
program. This 5-part program provides insight and strategies to repair and
refuel your tired adrenal glands, the body part responsible for protecting you in
the face of stress and danger. http://www.CAFEProgram.com
FAST (Food Allergy Spy Training): You’ll be guided step-by-step through my
clear, proven system to uncover your food allergy culprits, repair the damage,
and remove the underlying causes of your food intolerances. The FAST
program is built around the Gold Standard for identification of food allergens -
the Food Elimination Provocation Process (FEPP) - and allows you to move
through the healing process at your own pace. http://www.FoodAllergySpy.com
GREEN Cleanse: A 7-day cleanse built around the healing mineral and
nutrition-rich benefits of eating leafy is just what you need to transform
exhaustion into energy, eliminate excess belly fat, and feel younger and
stronger than you did in your teens! http://www.GREENCleanseProgram.com
VITAL Community: Dr. Ritamarie's VITAL Community offers Vibrant Ideas and
Tools for Awesome Living! VITAL is a member community offering monthly
features for those who want the networking support of like-minded people, are
looking for chef-approved ways to "liven" up meals, appreciate cutting-edge
science on natural health topics, and who enjoy the fulfilling benefits of
Awesome Living! http://www.VITALHealthCommunity.com
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Dessert: Making It Rich Without Oil: The only dessert book comprised of
100% gluten-free, dairy-free, sugar-free, soy-free, and oil-free whole raw
ingredients. Each recipe includes a mouth-watering, full-sized photograph.
The recipes are easy to make, fun to eat, and will make the transition to a
healthier diet a very pleasant experience.
http://www.DrRitamarie.com/makeitrich
Dried and Gone to Heaven DVD Home Study Kit: This kit includes full
instruction on the care and use of your dehydrator, health gems, and complete
recipe demonstrations. Now you can make all your favorite comfort foods in
ways that support your health, rather than drain it. Complete with DVDs,
recipe guide and instruction manual, laminated reference cards, and a whole
new perspective on life.
http://www.DriedAndGoneToHeaven.com
Power Breakfasts Ideas: Quick, healthy, and energizing recipes and tips for
starting your morning with recipes that give you plenty of energy to fuel you
throughout the day!
http://RawPowerBreakfastablespooncom
Quick Healthy Meals on the Run: Lunch and Dinner Ideas: A valuable
resource of more than just recipes! A complete guide to creating quick and
delicious meals from ingredients you have on hand.
http://drritamarie.com/classes/lunchdinner.htm
Seasonal Specials: Halloween, Thanksgiving, Christmas and Hanukah recipe books and
videos. http://www.drritamarie.com/shop/seasonal
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A Sampling of Other Online Video Classes
www.RawFoodUniversity.com
These include access to a private web page, a PDF format recipe e-book with
photos of each recipe, and a separate video for each recipe.
Cheese: No Dairy, No Guilt Online Video: Learn to make delicious,
nutritious raw cheeses that satisfy your cravings and nourish your body.
http://www.drritamarie.com/go/cheese
Thai Food Goes Raw Online Video: Gluten-free, dairy-free and brimming
with exotic spices, these recipes are easy to make and will delight any palate.
http://www.drritamarie.com/go/Thai
Gluten Free Pizza and Pasta Online Video: Experience the traditional tastes
of Italy with a gluten-free and dairy-free twist as we prepare pizza (crust, sauce
and cheese); Living Lasagna, Rawvioli, Manicotti, Spaghetti and other pasta
dishes; "Parmesan Cheese", and more.
http://www.drritamarie.com/go/RawPizzaPasta
Healthy Holiday Feasts Online Video: It’s easy to prepare a delicious,
nutritious, gluten- free, dairy-free holiday meal that everyone can enjoy!
http://www.drritamarie.com/go/holidayfeast
Sweets for the Holidays Online Video: Create amazing gluten-free, dairy-
free, raw vegan versions of traditional holiday treats such as gingerbread men,
cookies in festive seasonal shapes, candy, turtle brownies, and more.
http://www.drritamarie.com/go/sweets
Find all the Resources You Need for Natural Healing
Based on Cutting-Edge Science
http://www.DrRitamarie.com
