Tag Archives: immune system

Michael A Cordier

Michael Cordier Named Partner at Murphy Karber, Firm Gets New Name


Murphy Karber, a Phoenix construction, real estate and business law firm, announced it has added a third partner, Michael A. Cordier.

The firm also announced its new name, Murphy Karber Cordier PLC and unveiled a new logo. The firm will also use the trade name “MKC Law,” taking advantage of the State Bar of Arizona’s recent rule change.

In the late 1990s, Murphy and Cordier were partners at the former Phoenix firm of Robbins & Green, P.A.

“We are thrilled to add Michael and his legal skills and business acumen to the firm,” said Richard B. Murphy, founding partner of Murphy Karber Cordier PLC. “He will allow us to expand the firm’s services to areas we have not traditionally served.”

Cordier most recently served as the managing shareholder of the Phoenix office of DeConcini McDonald Yetwin & Lacy, P.C.

“Richard and I have known Michael since our undergraduate school days at the University of Arizona,” said Robert M. Karber, co- founding partner, Murphy Karber Cordier, PLC. “We are so pleased to have our long-time friend and respected colleague join the firm.”

Cordier represents a wide variety of businesses and individuals in commercial matters and often serves as an outside general counsel for businesses. His areas of focus include business and corporate law, employment and labor law, intellectual property, real estate and commercial transactions and litigation.



Which Supplements Work For You?

Sup·ple·ment: Something that completes or makes an addition.

These are food products. These are not medical drugs; these are not designed to replace anything; and, these do not excuse your actions (or lack thereof). Few are truly natural and require some type of processing to produce a conveniently consumable form. Some lack long-term examination and others are based on anecdotal evidence. So what good are they?

Unique individuals have an inability to absorb or retain specific nutrients. For them, supplementation can be crucial. For the majority of us, substantial benefits are rare.

Genetics and lifestyle are factors but the main influence is education. It’s imperative to connect with your body, appreciate how it is distinctive and how the choices you make affect its transformation. A tree does not stand deprived of roots. Give it all the Miracle-Gro® you want, it will fall. If you do not sustain a nutritional foundation of clean eating, then there is little for supplements to support. If that’s the case, then stop reading. You have other fundamentals to comprehend. Otherwise, if you’re prepared to make changes or already on the path, let’s get to the particulars.

I’ve listed the products in order of most to least important. It will take trial and error to determine how well your body will respond to each. This includes dosage strength and nutrient timing as well as the quality and potency of the brand you select. Also, it helps to have input from your primary care physician. A general blood screening will highlight any particular deficiencies, and you need to be aware of possible prescription drug interactions.

Please remember that these are just suggestions. My absolute, essential source for nutrients is real, wholesome food.

Fish Oil

Specifically, it’s the omega-3 essential fatty acids in fish oil that are valuable. There are vegan sources, such as flax seed oil; however, they are not as potent.

These acids are attributed to improving a plethora of physical conditions. Most are related to heart, circulatory, brain functions and inflammation.

Start with a low dose and gradually increase over a two- to three-month period to about 1,000 milligrams per day. Too much too soon can be a shock to your system, and you may suddenly find your intestines purging.

Many of you are concerned with smelling, tasting, and/or burping up something fishy. Quality capsules, such as Barlean’s and Carlson, are odorless and will move past the stomach before releasing to be absorbed through the intestinal wall.

Vitamin D

The “sunshine vitamin” has been neglected, and more convincing studies are correlating the prevalence of chronic diseases and vitamin D deficiencies.

Several medical professionals are recommending between 2,000 to 5,000 IU daily, which significantly higher than doses contained in multivitamin blends. Most labels are listed as D3 and high doses come in very small capsules.


Even exceptional eating plans can fall short of meeting the body’s nutrient necessities, especially with the declining quality of an industrialized food supply. There is an abundance of brands for a lot of different physiques. It’s not necessary to find one with the highest overall doses and variety of ingredients. Efficacy improves with lower doses spread throughout the day, and your body probably only desires the basics. Males need to avoid brands with iron unless you are anemic, vegetarian, or vegan.


There are about seven major trace minerals needed by the body. For instance, most people will benefit from additional magnesium; it is involved with hundreds of biochemical reactions in the body. The majority are associated with muscle, nerve and immune system health. It’s very important to keep the doses low and spread out because magnesium is also a laxative.

There are also about nine trace minerals needed by the body. A little extra zinc couldn’t hurt. Its involved in cellular metabolism and more than 100 enzymes. It’s more commonly known for immune system support and doses are low.


This last category is purely circumstantial. There are not enough medically-supported, long-term studies to vindicate supplementation of herbs. It’s up to you to experiment with herbs. Various cultures have documented the use throughout their history, but none of it is definitive.

Let me preface this first duo by saying that this is not justification to eat sugar or “carb out.” Fenugreek and cinnamon are receiving growing attention for blood sugar support. Studies are focusing around alternative treatments for diabetes. If you have or are working on reducing your refined carbohydrate intake, then these two herbs may assist your efforts by slowing your body’s insulin response to such foods.

Licorice root provides adrenal gland support. This is where the cortisol is produced. Unhealthy levels of this stress hormone can lead to excess abdominal body fat. Milk thistle provides liver support. Our busy lifestyles, poor nutrition and lower food quality taxes the liver to maintain balance in the body. You may not notice any changes in your overall health with any of these, but your doctor will on your next visit. Just pay close attention to how you feel and how your body responds.

For more information on supplements and/or The Body Lab, visit thebodylabaz.com.

Vitamins for health

This “D” Makes The Grade For Good Health: How Vitamin D Can Help Keep The Doctor Away

When it comes to good health, there’s one D that is vital to your health — vitamin D. It helps our body absorb and use calcium to build and maintain bones and teeth, and interacts with our immune system, muscle and nerves to maintain our health.

As we age, our risk of osteoporosis (bone thinning) increases because we decrease our ingestion of milk and other foods fortified with calcium and vitamin D. But, our bodies provide us with vitamin D by producing it when our skin is exposed to ultraviolet light (vitamin D is called the “Sunshine” vitamin). We are fortunate to live in Arizona, as we are blessed with more than adequate sunshine year-round. Our relatives in Northern climes may not be able to produce vitamin D during the cloudy winter months when they’re either sitting inside or are outdoors bundled up with very little skin exposure. Fortunately, these folks should be fine during the winter as long as they maintain a good diet, which brings us to vitamin D content and supplementation of food, and the use of multivitamin tablets.

When considering taking vitamin D to supplement your diet, be sure to include calcium-containing foods, use current guidelines for recommended dietary allowance and read the labels. For most adults, at least 600 IUs (International Units) of vitamin D each day will maintain bone health. Those age 70 and older need as much as 800 IUs daily. Foods, of course, are excellent sources of vitamin D. A serving of cold water fish (only 3 ounces of salmon or tuna) may have 300-400 IUs, and foods fortified with vitamin D, such as cereals and milk (milk or fortified orange juice, can provide 100 IUs per cup).

Women have recognized that during perimenopause and menopause there may be accelerated bone loss leading to the risk of osteoporosis. Combine this with aging, decreased vitamin D and calcium intake and decreased estrogen production, and the stage is set for osteoporosis. Interestingly, in the last 20 years, studies have demonstrated that men had a decrease in their levels of vitamin D, while women have shown no decline. This is probably due to women heeding the dietary recommendations and increasing their use of calcium and vitamin D supplementation.

Now, about that sunshine.  Skin types (dark skin vs. fair), aging, smog, cloud cover, use of sunscreens, as well as the risks of sun exposure, make it next to impossible to reassure someone that he or she will safely produce sufficient vitamin D. Instead, it is recommended that you limit your sun exposure, without sunscreen, to your face, arms back and legs for 5-10 minutes, twice a week between the hours of 10 a.m. and 3 p.m.  But, remember that the sun’s rays can damage skin and cause skin cancer. Beware of thinking that if a little is good for you, a lot may be better, as that is surely not the case.

If you’re healthy, eat a well-balanced diet and spend at least a little time outdoors each week, you’re probably just fine. If you have questions, be sure to talk to your doctor about vitamin D and calcium supplements before you begin taking any because too much of anything can be harmful.

Eat healthy, eat super foods

Start Your Transformation By Eating The Right Foods: Super Foods

While many take on the challenge of losing weight as a New Year’s resolution, some scour the web for quick and easy fixes such as diet pills or fasting. Who really has patience anymore in this era of instant gratification, right?Protect your body, increase your health!

But, the first step to losing weight is learning how to eat right. This means changing one’s eating habits and, of course, knowing which foods are best for you. This probably comes to no surprise, but it’s astonishing how many people are unable or unwilling to maintain the healthy way of dieting, which sometimes takes weeks, even months, to see noticeable results.

For those of you who are determined to cut the calories and become a healthier version of yourself, start your transformation by focusing within — repairing damaged cells and keeping your immune system strong.

How do you go about doing this? One way — one of the easiest ways — is consuming antioxidants and all of the necessary vitamins and minerals found within super foods. (But don’t forget to combine this with an active lifestyle and exercise.)

Antioxidants are vitamins, minerals and other nutrients that protect and repair cells from damage caused by free radicals — harmful molecules in the body. These molecules are so harmful, the damage caused by them could lead to chronic diseases such as atherosclerosis (the hardening of arteries), arthritis, heart disease and even cancer.

Antioxidants also fight off damage to your immune system, making it stronger, which will help you ward off colds and other infections.

So why wouldn’t you start healing and protecting your body now?

It’s time to start fighting back! Here’s a list of some super foods that will help you on your quest to a healthier life, attitude and body.


Pomegranate, Flickr, ahisgett

Pomegranate / Pomegranate Juice

What it Has: polyphenols (antioxidants)
Intake: try to drink it daily; studies show no negative effects to drinking this powerful juice
How it Helps: improves blood flow; stops plaque from building up in vessels; helps prevent heart disease

Fat-free Yogurt, Flickr, QuotableKidney

Low-fat/Fat-free Plain Yogurt

What it Has: protein, potassium, vitamin D
How it Helps: provides a healthy balance of bacteria in your stomach; aids in achieving total nutrition


What it Has: 12 vitamins and minerals
How it Helps: eating eggs at breakfast means you may eat fewer calories during the day and possibly lose weight; aids in brain development and memory; nutritious


What it Has: protein, heart-healthy fats, fiber, antioxidants
How it Helps: in small doses, can help lower cholesterol levels and promote weight loss


What it Has: antioxidants, vitamin C, potassium, fiber, vitamin A, vitamin E
How it Helps: one of few foods that provide vitamin E, an antioxidant that protects body tissue from damage caused by free radicals

Quinoa, Flickr, avlxyz


What it Has: protein, fiber, iron, zinc, vitamin E, selenium
How it Helps: helps control your weight and lower your risk for heart disease and diabetes


What it Has: fiber (insoluble and soluble), protein, carbohydrates, magnesium, potassium, omega-3 fatty acids
How it Helps: helps lower cholesterol; fills you up and helps rid your body of waste



What it Has: omega-3 fatty acids, protein, iron
How it Helps: helps protect heart health



What it Has: vitamins A, C and K, fiber
How it Helps: helps build bones; helps control weight

Sweet Potatoes, Flickr, NatalieMaynor

Sweet Potatoes

What it Has: vitamin A, potassium
How it Helps: helps reduce the effect of sodium on blood pressure and reduce bone loss

Acai Berries, Flickr, gurucrusher

Berries (including Acai)

What it Has: antioxidants, phytonutrients, water, fiber
How it Helps: helps control blood sugar, keeps you full longer (potentially leading to weight loss); the best source of antioxidants







































      Know any other super foods missing from this list?
      Or is there something in particular you want to know more about?
    Let us know!