Tag Archives: Lifestyle

Seven Supplements You Should be Taking Every Day

The majority of adults in the United States take one or more dietary supplements on a regular or semi-regular basis. Dietary supplements come in various of forms including pill form, powders, as well as drinks and energy bars. If your diet is lacking a nutritious variety of foods, supplementing can help you get adequate amounts of essential nutrients. When you’re on a training regimen, it is even more important to make sure your body has everything it needs to stay strong, healthy and recover to the best of its ability. Supplements are a great way to achieve this, but they can be tricky. If not ingested in correct form or in the right amounts, your body may pass them through as waste, which is basically money down the drain. (Literally) For this reason, you want to make sure you pay attention to the recommended serving per day and break it up appropriately between morning and night.

That being said, what supplements should you take? Where do you even start?

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First and most importantly, the Multivitamin. A good multivitamin in the morning will start your day off right in terms of diet so you’re not having blood sugar crashes, or craving sweets or snacks throughout the day, because your body is starting the day out with most of the nutrients it needs. In order for your body to absorb the vitamins efficiently, I recommend taking one that’s made from whole foods. This one from NewChapter Organics is a good option because it’s made from organic vegetables and herbs which are easily processed by the body, and can be taken on an empty stomach. The one I take has added nutrients for Immune, Stress and Hormone Support. Who doesn’t need that?

New Chapter Only One Multivitamin

 

B Vitamins. B Vitamins help convert food into cellular energy. They’re also necessary for normal functioning of the nervous system. This Super B-Complex formula contains high levels of all your needed B Vitamins and Vitamin C for added antioxidant support and to help support the immune system. In addition, most report a better mood and increased mental focus when supplementing B Vitamins. Since this produces energy, it is best taken in the morning as opposed to in the evening.

Nature Made Super B-Complex

Vitamin D. Vitamin D is essential to healthy bone, breast, prostate and immune support. The truth is, in this day and age where most people are deathly afraid of UV rays, a significant portion of the population is Vitamin D deficient. Ideally, one would have levels measured to determine their ideal dose, but most would benefit from taking 1000 to 2000 IU daily of vitamin D3. In my personal opinion, Vitamin D should be taken in the morning, since naturally you would be absorbing most of your Vitamin D in the daytime, but I haven’t heard any scientific arguments against taking it in the evening instead.

Garden of Life Vitamin Code® RAW D3™

 

Magnesium. Magnesium is a mineral that is involved in over 300 reactions in the body and is unfortunately often lacking in the standard American diet. Magnesium deficiency can cause constipation, heart palpitations, or muscle cramps. I like this Calcium and Magnesium powder because it’s formulated to avoid excess dietary calcium depleting the body’s vital magnesium supply, and to avoid symptoms associated with low magnesium and high calcium levels. This formula includes nutritional co-factors to facilitate the assimilation, distribution and utilization of calcium. I put it in my night-time tea and it dissolves instantly. I like to take my magnesium in the evenings because I find that it has a relaxing effect on my muscles.

Natural Vitality Natural Calm® Plus Calcium Unflavored

 

Omega-3 Fatty Acids. These are essential for brain health and mood support as well as keeping inflammation down. The most common way most individuals get their omegas is through ingesting fish. Eating fish or taking fish oils is a fine way to get your omegas. However, if your diet is a little more strict, or you are worried about the pollution and mercury levels in the fish that live in our modern day environment (me), another great way to supplement your omegas is with Flax Oil. I like to put a tablespoon of this Nature’s Way EFAGold in my protein shakes every other day. The days I don’t use flax oil, I’m using coconut oil, which is basically a cure all for everything, but that’s an article for another day. Nature’s Way EFAGold contains:

57% Omega-3 alpha-linolenic acid (ALA)

17% Omega-9 oleic acid (OA)

15% Omega-6 linoleic acid (LA)

Nature's Way Organic Flax Oil 57% Omega-3

 

Glucosamine Chondroitin VS Collagen. Glucosamine chondroirin is a supplement that you can take if you tend to have joint issues, especially while training.

Glucosamine. Glucosamine is a naturally occurring chemical found throughout the human body, including in the fluids surrounding joints.

Chondroitin. Chondroitin is another naturally occurring chemical, found in cartilage around joints in the body.

A lot of people have reported stomach issues when supplementing with glucosamine & chondroitin mainly because most of the time these supplements are derived from sulfates. For this reason and many other reasons, I usually suggest Collagen Types 1 & 3 in place of glucosamine & chondroitin. I believe collagen to be a better supplement for this purpose because it also covers many other purposes. It’s not only good for the joints and bones, but also your hair, skin and nails. Collagen is a complex structural protein that maintains strength and flexibility throughout the body. As we age, collagen depletion can lead to common signs of aging in the skin, hair, nails, muscles, tendons, ligaments, and bones. I really like this Super Collagen +C which contains clinically studied BioActive NeoCell Collagen which supports healthy collagen formation throughout the body. Using NeoCell’s technologically advanced hydrolyzation process, large collagen molecules are enzymatically hydrolyzed into small peptides that are both bioavailable and bioactive in the body. NeoCell Collagen has been shown to increase skin hydration by an average of 21% and up to 50%, with 92% of test subjects experiencing increased skin hydration, and 60% experiencing firmer, softer skin. The serving size is a bit large at 6 capsules per day, so I break this up by taking 3 in the morning and 3 at night. NeoCell also makes a powder version of this that can be put directly into a protein shake.

NeoCell Super Collagen + C™

 

Protein with BCAA’s. Supplementing with protein is SUPER important if you’re training or trying to build muscle. (Yes, even lean muscle) Whey Protein Isolates (WPIs) are the purest form of whey protein that currently exists. You should consume approximately 1 gram of protein per pound of body weight through a combination of high-protein foods and protein supplements. If you’re wondering what foods are high in protein, check out my “Food” tab at the top of the page for information and recipes. For the best results, consume your daily protein over several small meals, spread evenly throughout the day. Take a look at your protein label to make sure you are getting all of your BCAA’S (Branched Chain Amino Acids). These are CRUCIAL for muscle growth and recovery. You can buy your BCAA’s separate from your protein, but most good protein powders will have them included.

amino-acid-chain

As a protein supplement, I really like Optimum Nutrition Gold Standard, which has 24 Grams Protein and 5.5 Grams of BCAA’s per serving. If you’re looking for a protein that is veggie based instead of dairy based, another favorite of mine is the Vega Sport Brand, which has 30g Complete Protein and 6 Grams BCAA’s per serving and is more easily digestible for the body. This one is more expensive than the Whey alternative, but I really do believe you get what you pay for here. If whey protein powder tends to hurt your stomach, definitely try the Vega option.

Vega Sport Protein Powder Vanilla

Optimum Nutrition Gold Standard 100% Whey Double Rich Chocolate

 

Digestive Enzymes. Enzyme deficiencies may result from a combination of age, diet and lifestyle. These deficiencies can lead to a variety of digestive discomforts, including occasional gas, bloating indigestion and irregularity. A good digestive enzyme helps the body break down carbohydrates, fats, fiber and protein and converts food into energy. Digestive well-being improves concentration and increases vitality. I like Digest Gold for individuals seeking a high-potency enzyme formula.

Enzymedica Digest Gold™ with ATPro™

As a disclaimer, you should always consult your physician and be alert to the possibility of unexpected side effects when taking a new product. Supplements are rare to cause serious side effects since whatever your body doesn’t need, it will pass through as waste. They are most likely to cause side effects when people take them instead of prescribed medicines, or when you take too many supplements in combination. Dietary supplements can also interact with certain prescription drugs in ways that might cause problems. Here are just a few examples:

  • Vitamin K can reduce the ability of the blood thinner Coumadin to prevent blood from clotting.
  • St. John’s wort can speed the breakdown of many drugs (including antidepressants and birth control pills) and thereby reduce these drugs’ effectiveness.
  • Antioxidant supplements, like vitamins C and E, might reduce the effectiveness of some types of cancer chemotherapy.

Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving them (beyond a basic multivitamin/mineral product) to a child. Most dietary supplements have not been well tested for safety in pregnant women, nursing mothers, or children.

So there you have it, a pretty good starter pack of daily supplements. For more information or questions, feel free to drop me a line here, on Facebook, or Instagram. Subscribe for more articles and videos on health, fitness, and overall wellness.

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How To Expand Your Consciousness Past Your Physical Experience

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Hey HFF viewers!! I know I haven’t posted in a while. Okay, a LONG while. About a year to be exact. I’ve been working on some really exciting things to share with you that are coming very soon! The thing I’m most excited about is that I have worked up 2- eight week fitness plans to share with ya’ll that will be available for purchase right here on healthyfitfabguide.com! Yayyy!

In the meantime, I wanted to take a quick minute to talk about something that we haven’t talked about much, but that I believe has the utmost importance when it comes to our degree of wellness. Now, before we dig into this, I’m asking you to have an open mind. I know that for a lot of people, as soon as the word “meditation” comes up, your mind automatically goes to a place of weird, tree-hugger, spiritual guru nonsense… But listen, I’m telling you there is really something to this.

Over the last few years, I’ve really been digging deep into yoga and meditation and experimenting with various types and degrees of both. As you may know, the two often go hand-in-hand as I believe that yoga, especially “Yin” is really a stepping stone directly into a meditative state. Not only does Yoga help to stretch and strengthen your muscles and the deep connective tissues within the body, but it also helps slow your mind and align your entire being, mentally, spiritually and physically. It allows you to feel grounded, centered, secure, and connected with life and the creator of life… however you think/believe in that creator. This is not religion-specific. This is literally for everyone! The transformation that you can realize in yourself, even after a few weeks, is something truly worth trying to achieve. Less anxiety, better sleep, better relationships, less irritability, more control over your own experiences, and a deep feeling of love and connection… If that’s not something worth at least experimenting with, then you can stop reading now.

So, let’s start with meditation. What is meditation? How do you do it? Well the truth is that the answer is different for everyone. For some people, praying is meditation. Some people like to focus on a mantra, a desire, a good feeling, and empty the mind of everything else. Meditation is really just getting to know your inner self. (mind, body, spirit connection) The most important thing to realize is that meditation is a “practice”. This means that it is not something that comes easy at first, you must work at it. And the more you do, the more you realize that you’re getting better at it, and start noticing subtle changes in your life. You have to give up any thoughts of “Am I doing this right?” and just focus and be mindful of your own unique experience. The fact that there are tremendous benefits to strengthening this practice/skill/whatever you’d like to call it is impossible to ignore.  Research has shown that monks who meditate for thousands of hours alter the structure of their brains and significantly decrease emotionally reactive behavior. However, we in Western cultures are trained to think that we don’t have the time or patience for these types of practices. We don’t have much free time, and the time we have is far too precious to spend it sitting and doing nothing, right? WRONG!! The fact is, the less time and patience you think you have for it, the more you need it! Last year Harvard research found that even those who had never before meditated, saw benefits in five different regions of the brain from just 30 minutes of practice per day, over the course of eight weeks. There are different types of meditation, so it’s important to find the type that is right for you. I’ll go over some of them briefly.

  1. Mindfulness – Here, you train your mind by focusing on your breath, or on sensations in the body. The goal is to purposely pay close attention to your experience with acceptance, patience and compassion. By intentionally focusing into the moment, we train ourselves to live less on auto-pilot, be more present in our own lives, and more comfortable in our own bodies. This type of meditation helps you to increase focus and release stress. This is a meditation you can even do while doing other things like walking or commuting. Although it is best done sitting in a comfortable, quiet place where it is easier to focus.
  2. Loving Kindness – This one’s pretty simple. It’s all about surrounding yourself with love. Connecting to the infinite loving power, or God if you so choose, and sending good thoughts, care, kindness, and love out to the universe and others. You start by focusing your attention on your chest area or “heart chakra”. As you focus on your inhales and exhales, you can imagine this area expanding and sending out love. Mantras such as “I am loved”, ” I am happy”, “I am grateful”, “I am safe” or “I am surrounded by love every day” can help this process. This type of meditation can decrease self-criticism, release emotional tension and blocks, and reduce risks for tension-related health issues like migraines. Also, the more love and gratitude you send out into the universe, the more love and things to be grateful for come back to you like a boomerang. BOOM! Who couldn’t use a little more of that?
  3. Moving – If you really cannot fathom sitting still for 20-30 minutes, then there are also physical practices such as yoga, tai chi, and qigong, which involve mindfulness, breath work, and movement. If you’re not sure where to start, you can sign up for a yoga or tai chi class. Or, if you’re still shy of doing these with other people present, just try searching YouTube for videos you can do at home. In any of these physical practices, you link breath to movement, which encourages a mind-body connection and focuses your attention on the present moment, which is the ultimate goal of all meditation.

I’ve found that a combination of Mindfulness, Loving Kindness and Yin Yoga works best for me, but it is different for everyone. Yin is a practice that encourages slowing down and introducing the kind of stillness that can lead to the expansion of consciousness. It’s a nice counter-balance to the intense physical practice I’m incorporating into my daily routine. When we do high-intensity workouts, we’re activating the sympathetic nervous system, which if not countered, can lead to anxiety, anger, aggression and competitiveness. Yin works to activate our parasympathetic nervous system which switches our body into a “rest and digest” mode, so that we don’t get stuck in that “go go go” mode which can be stressful and exhausting. Yin not only counter-balances the intense workouts we’re incorporating in our lives, but releases emotions and tensions that we are holding deep within our body and mind. It changes the patterns we’ve created in our body from feeling constricted, to feeling free. It releases our entire being in layers from physical muscles and organs, to emotional and spiritual blocks, allowing for an expanding of consciousness.

There is a direct connection between our physical, spiritual and emotional health. The amazing thing about these practices is that in practicing them, you are able to take the lessons you learn during your yoga/meditation and apply them more easily to your life. This allows you to slow down, be more aware and make better choices day-to-day. I will be getting more into this in future posts as I start posting yoga videos and sharing a few accounts, apps, etc. that have helped me in this journey, and will hopefully help you as well! But for now, I urge you to watch the short video below that I thought was a cool intro.

Video Here

We can’t talk about health, fitness and wellness and not dig into this critical factor. I’m really looking forward to sharing with you some of the amazing things in the works for Healthy Fit & Fab. If you haven’t subscribed yet, please click the “follow” button at the top of the right-hand banner here and do so. As always, feel free to comment, or contact me via the contact tab at the top of the site to let me know anything you are interested in discussing or may have questions about.

Til next time! 🙂

Your Path to Getting HOOKED on Fitness

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When I look back on my life, I can’t remember exactly when, or how it happened… But somewhere along the line, I realized I can’t go a day without it. And when I do go a day without it, I just don’t feel “normal”. I experience withdrawal symptoms such as moodiness, irritability, sleeplessness and change in appetite. Sound familiar? That’s right… I’m ADDICTED!! Hi, My name is Kat, and I am a Fitness Addict! And guess what, I’m not quitting. EVER. Read more

The REAL Fountain of Youth?

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For any and all of us who have gone to extremes or spent countless hours in search of a magical solution to turn back the hands of time, guess what? I’m going to let you in on a little secret… Shhhh… There is a solution, and it’s not a hidden ancient mystery or a magical potion you can consume and instantly transform into a younger version of yourself. It is however a technique that people have been using for countless generations. It’s a little thing called “strength training.” Read more

TOTAL BIKINI BOD WORKOUT

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So, here’s the dilemma… Sunday I leave for Siesta Key for a family wedding and get this – my resort doesn’t have a gym! (*Ahhh panicking!*Determined, I set out to invent a workout that I could do right in my room, on the balcony, or on the beach. The workout you’re about to read is intense. It can be done with or without dumbbells, and you can also use a resistance band. And if you’re wondering if I’m actually going to go through the hassle of packing dumbbells or a resistance band in my suitcase, the answer is yes. Yes, I most certainly am. Anyway, here is what I came up with:

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