Pills and powders and capsules OH MY!
Let’s face it, nutrition can be hard. Every article you read tells you something different and everyone you talk to is peddling the simple pre-made and portioned food line. Not to mention you have the “Dr. Midday show” telling you that you are deficient and going to die if you don’t take every vitamin and mineral known to man, until they tell you the opposite next week. So what should I be taking? Do I even need to take anything? How do I not waste my hard earned money and not be taken as a sucker?
First things first, look at your goal. If your goal is weight loss, muscle gain, etc. there are different focuses than if you are focused purely on ultimate health and wellness.
So lets talk about the basic supplements.
- Multi-vitamin – Unless you plan to test your levels for every vitamin and mineral on a routine basis, you have no idea if your deficient, have a surplus, or at optimal levels for your vitamins and minerals. So keep it basic and go safe and just take a multi-vitamin. If your levels are good on a vitamin or mineral you will just pee it out. If you need it, you will at least be getting it. There is a good chance you will be paying a pretty penny, but better safe than sorry. I’ve spent my money in worst ways.
- Veggies – You can get a lot of your nutrients from veggies. But veggies are expensive and get boring quick. You should be eating about 5 fist fulls of veggies a day, minimum. That’s a lot! Try to at least get a couple of fist fulls of quality veggies in a day (greens preferably and lettuce doesn’t count), but supplement with a greens mix to keep belly bloating down and not feel so full force feeding veggies all day.
- Protein – I would venture to guess that most people reading this do not eat enough protein. You should be getting in from .8-1.5 grams of protein per pound of body weight. But that is a lot of protein, so unless you plan on shoving your face all day and having the meat sweats, drink a protein supplement at least after a workout and in-between meals (1-2x a day) or until you have hit your protein macro number for the day.
- Creatine – if your goal is to “tone up” or “get shredded” you need to add muscle. The more muscle you have the easier it is to lose body fat and the easier it is to maintain weight loss results. Creatine is not only 100% safe to use, it will help gain muscle quicker and has been shown to increase brain function. And ladies, if you’re afraid of “getting bulky”, contact me. I will tell you 100 different ways that statement is dumb and can’t be true.
WARNING! Don’t be fooled by companies trying to make a quick buck. Find a supplement line that is tested (3rd party tested would be ideal) and has a good reputation like the product line I use. Isagenix is the cleanest and best line I have found, otherwise I would not represent them. Companies can use fillers to trick you into paying too much for crap. In the supplement world, you usually get what you pay for, so pay a little extra. If you are looking at a full supplement line, make sure their “weight loss” or “bulking” program does not rely on the supplements themselves. Remember, these are SUPPLEMENTS, they should supplement a healthy diet. If it’s pre-made and portioned meals, or mostly just supplements, don’t even bother. A pre-made meal or meal replacement shake to help you in a jam or for convenience are just fine, but it shouldn’t be for every meal and snack of the day. Why? Even if you reach your goals with these “we do it for you” programs, you will have adopted zero education and habits to continue your progress. You’re better off putting in the work to make better nutritional decisions and just make it easier with supplements. Exactly what that meal plan and decision should be or exactly what supplements you should take, well that’s what professionals are for and why their clients get results. Again, you get what you pay for so don’t be afraid to reach out for assistance or help. If you could do it on your own, you would have done it by now.
Smoothies are a staple in our household. I just love them. This smoothie is my go to just about every morning and honestly, I crave it!
Blackberry and Coconut Water Dutch Chocolate Smoothie
- handful of ice cubes
- 4 fl oz of coconut water
- 1 tblsp Justin’s Organic Peanut Butter
- 3 oz blackberries (a small handful)
- 1 packet Dairy-Free Dutch Chocolate IsaleanShake
- Place all ingredients into a blender and blend until smooth
- Enjoy the chocolatey goodness!
- Calories: 402
- Protein: 29g
- Fat: 16g
- Carbs 40g