Tabata Workouts

Looking for a great workout without leaving the comfort of your own home. I use Youtube a lot for my workouts. A different workout every day so I don’t get bored, I can go at my own pace, at the time that suits.

 

Supplement or not to Supplement

This question tends to come up quite frequently with a nutritionist – should I take supplements?

Currently studying Naturopathic Nutrition, and trained in basic nutrition and CBT, I’m learning more about the need to supplement.

Supplements can be useful to take if you don’t have a very healthy diet, or if you’re like me, and you don’t eat much throughout the day; in order to get all the required nutrients, I feel it is beneficial to take some supplements.

Additionally, if individuals have health conditions that cause a person to be deficient in certain nutrients, then it may be beneficial to take some supplements.

I have Fibromyalgia and Endometriosis, so having certain supplements to help decrease the severity and frequency of  my symptoms is helpful.

Keep in mind, supplements and a healthy diet isn’t going to cure you or take away symptoms, it can just be useful to help manage the symptoms so you can do what you want to do.

Below I have listed the supplements I take; however, consult a nutritionist or doctor before going ahead and purchasing supplements. You are welcome to contact me if you need some advice.

I am not promoting any brands, these are just the brands I like to take.

 

 

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I take 2 Spirulina tablets. I highly recommend Spirulina as it helps to make up for the lack of nutrients in an average diet. I find it difficult to get in 5+ a day, especially in vegetables. Spirulina is a complete food, containing all the nutrients you need, and is a complete protein.

It could be considered to be one of the most nutrient-dense foods on earth.

However, you do need to have a lot of Spirulina to get everything you need, that is why it makes a good addition to a diet, rather than completely relying on it.

Glucosamine and Chondroitin tablets are particularly good for people that experience pain in their joints and muscles, and for those that have joint and muscle medical conditions. Both Glucosamine and Chondroitin are major components in cartilage, as a person gets older the levels of these nutrients decrease.

 

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I take one Magnesium tablet a day, usually after a afternoon workout, or can be taken closer to bedtime.

Magnesium can help with facial tics, muscle pain, insomnia and cramps. Some signs of Magnesium deficiency is:

  • Hyperactivity
  • Difficulty getting to sleep
  • Difficulty staying asleep
  • Anxiety

Just because you experience these symptoms, it doesn’t mean you are deficient; however,   you could benefit by taking a magnesium supplement to help ease symptoms.

5-HTP or serotonin helps to boost serotonin levels in the brain. You don’t need to take one every day; however, supplementing with one every now and then, can be beneficial to boosting mood, helping with depression and anxiety.

L-tryptophan is an amino acid that is converted to serotonin in the brain. L-tryptophan can be taken daily to keep mood levels stable, help with pain reduction, appetite and temperature imbalance.

 

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Taking one charcoal tablet a day is particularly good for flushing the body out of toxins and chemicals so the body doesn’t absorb them. One of the most effective uses for Charcoal tablets is for poisoning, drug overdoses and nausea.

It can also be used to treat bloating, and helping to prevent hangovers if you take one before you go to bed.

Lastly, I have 1 garlic tablet; especially good for the winter months to help prevent getting a cold or flu. Garlic tablets can also be useful for helping combat fatigue, and detoxify heavy metals and other toxins in the body.

 

Whether you just have garlic and charcoal tablets in your cupboard for a quick response to nausea, feeling like you are getting a cold, or to help prevent a hangover 😉

If you’re unsure about any supplements and their dosage, just post in the comment section, and I’ll get back to you.

 

Power Smoothie – Breakfast on the Go

I’m not a big eater, so getting in the right nutrients to keep my body going can be difficult at times. Diagnosed with Fibromyalgia and Endometriosis, it’s even more important to make sure I get everything I need.

My power smoothie/protein shake is my go-to five days a week for breakfast/snack throughout the day. The great thing about this shake is that I have about half of it in the morning, and the other half after my afternoon workout.

The ingredients keep the hunger pangs at bay, energy levels balanced, and prevents spiking in my blood sugar levels – especially important if you are diabetic.

Just a side-note, I am not promoting any particular brands to buy, they are just the brands I tend to use.

 

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Put 1 cup of milk in a blender cup.

Milk is a better starting point than just having water. Not only is it a good source of calcium, protein, Vitamin D and Vitamin B12 for maintaining healthy red blood cells and nerve tissue; some experts say that having milk after a workout could help with more body fat being lost, and gaining more muscle mass.

 

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Next, put half to a whole fresh or frozen banana. I use frozen bananas because it makes the shake colder and thicker.

Bananas give a great energy boost, loaded with both soluble and insoluble fibre, helping to keep you fuller for longer. Containing a range of essential nutrients, especially high in potassium; an important nutrient for heart and brain health.

What may be surprising is that bananas are a good source of iron, so those prone to anaemia or experience heavy periods could benefit with having a banana a day.

One large banana is actually 2 serves of fruit, so you only need half a banana or one small banana to reap the benefits.

 

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I then put half a scoop of protein powder in. I only do half the recommended serving as the body cannot digest and adequately absorb more than 30 grams of protein in one meal. So it is more beneficial to have small serves of protein throughout the day.

You don’t have to put protein powder in, you can flavour the shake with cacao powder. Cacao is the purest form of chocolate, believed to contain some of the highest levels of antioxidants and magnesium. Magnesium is vital for absorbing calcium, bone health, diabetes, heart health, muscles recovery and repair, and PMS symptoms.

I usually put in cacao powder and protein powder, as protein powder is great to get all your essential amino acids, it has other added nutrients, and an easily digestible form of protein – perfect for those that are quite active or vegetarians, as a full scoop gives you 24 grams of protein.

Just make sure you get one that is low in sugar, carbohydrates and fats.

 

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Next, I put in 1 teaspoon of pumpkin seeds, 1 brazil nut and 1/4 teaspoon of Turmeric.

Pumpkin seeds are a particularly good source of tryptophan – an amino acid that is converted to serotonin – the ‘feel-good’ chemical in the brain responsible for a whole range of functions. They are a nutritional powerhouse high in magnesium, zinc and healthy fats.

Brazil nut’s most important nutrient is Selenium, only needing 1 brazil nut to get your recommended daily intake of selenium. Selenium helps to reduce inflammation, improves skin, regulates thyroid function and decreases anxiety.

Turmeric gives a mild spice flavour, similar to mix spice. Anti-inflammatory, antioxidant, and considered by some to have such a positive effect on health beyond average nutrition.

Tumeric may be useful with slowing blood clots, and reducing depression by the way it impacts on neurotransmitter function.

 

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Lastly, put in 5 teaspoons of chia seeds, 10 Almonds, and 3 walnuts.

  • Chia seeds contains a balance of Omega-3s, 6s and 9, high in magnesium, and 4 grams of protein in just 2 tablespoons of chia seeds.

The ancient Mayan word for strength, Chia delivers a lot of strength with the large quantities of nutrients. Considered to be a whole grain food, loaded with antioxidants and high in fibre. The seeds swell up in the stomach to keep you fuller for longer and blood sugar levels stable, aiding in weight loss.

  • Almonds – considered to be the healthiest nut; rich in Vitamin E, potassium, magnesium and calcium. Helping in heart health, maintaining a healthy weight, promoting good bowel health, and helping with stabilising blood sugar levels in diabetics.

Because of their high fibre content, which gives prebiotic properties, aiding in a healthy gastrointestinal system.

  • Walnuts – well-known as the ‘brain nut’ or ‘brain food’, it’s high levels of good fats make it a great nut for brain health.

Not only that, check out the shape of 2 halves of the walnut when you press them together, what do they look like..?

I’ve heard their shape is similar to that of a brain…

Another nut that helps in controlling diabetes, has anti-inflammatory properties, improves brain health and is a mood booster.

 

As you see, this shake packs a huge nutritional punch, the ingredients last for ages, and you get all your nuts and seeds, 1 serving of fruit, and protein. Perfect breakfast or snack. You can prepare the night before so no hassle before work.