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SUPPLEMENTS

The question of the day is “Are supplements necessary?

When a beginner starts training, usually the first thing they want to do is go to the store and buy loads of supplements. People believe supplements are magic pills.
Do not take supplements if you’re not sleeping at least 7 hours a day, eating healthy and training hard.

YOU CANNOT OUT-SUPPLEMENT A BAD DIET OR EFFORT IN THE GYM.

You can start supplementing once you’ve started sleeping well, eating healthy and training hard. Supplements are just an addition to help you take your results to the next level.

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SUPPLEMENT GUIDE

OMEGA’S – Your body does not produce omega 3’s which means you have to consume them. Great sources of omega 3’s include flaxseeds, walnuts, and fish and chia seeds. I would recommend you eat 2-3 servings of fish a week and take fish oil daily.

MULTIVITAMIN- If you are not eating a diet rich in fruits and vegetables, then you are most likely deficient in more than one vitamin. It’s still safe to supplement with a multivitamin even if your diet is rich in fruits and vegetables. Make sure to buy a plant based multivitamin.

WHEY PROTEIN – Take whey protein only if you’re eating healthy. You don’t need whey protein to build muscle. It’s a convenient way to get your daily protein intake because it’s cheap and easy to make a protein shake.

VITAMIN D – Most people have Vitamin D deficiency and this is bad. Vitamin D deficiencies have been linked to bad mood, fatigue and muscle weakness. Go outside
and get 20-30 minutes of sunshine daily. If you can’t get that then supplement with 5,000 IU’s of Vitamin D3 daily.

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BREAD

Which is better? White Bread or Wheat Bread?
The answer is Wheat Bread.

Wheat bread contains 50 calories per slice and white bread contains 70 calories per slice. If you’re working on calories, then opt for wheat bread.

Also, if you’re trying to build muscle, then wheat bread is best because it contains about 3g of protein and no sugar.

We recommend weight watchers multi-grain bread.

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SUGAR ADDICTION

You’re trying to eat healthy, but you can’t get over sugar addiction. Here are some substitutes to help you get over your sugar addiction. Consume in moderation.

STEVIA – 0 calories. 200 -300 times sweeter than sugar

DARK CHOCOLATE – 1 square has 52 calories, 1g protein, 1.2g fiber and 1.75 sugar.
Make sure it’s dark chocolate that has about 70% cocoa.

RAW HONEY – 1 tbsp. has 60 calories and 17g carbs. Your honey should only contain 1 ingredient which is honey.

100% PURE MAPLE SYRUP – 1 tbsp. has 52 calories and 13g carbs. Avoid syrup with high fructose corn syrups as an ingredient. Your maple syrup should only contain 1 ingredient which is maple syrup.

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ALCOHOL

Would I be healthier if I quit drinking?
You have heard that alcohol can be good for the heart and circulatory system, and that drinkers live longer lives. The truth is that we don’t know if alcohol is actually good for us. It may cause health benefits, or it may correlate with other factors that drinkers may share instead.

Our ability to metabolize this does depend on a number of factors; age, alcohol amount, genetics, body size, enzymes. Moderate to heavy drinking does come with
health risks. Alcohol is technically a poison that our bodies must metabolize.

Our Advice:
MEN – No more than 14 drinks a week and no more than 4 drinks in one day.
WOMEN – No more than 7 drinks a week and no more than 3 drinks in one day.

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DETOXFICATION

Detox is important to your weight loss goals. The initial process must start with decreasing toxin exposure. This allows your intestines and liver to take a break from processing new toxins and enhances their ability to focus on processing and getting rid of previously stored toxins.

BEETS/CARROTS/ORANGES DETOX
Beets help the natural detoxifying process in the body due to the abundance in antioxidants and nutrients, such as betaine. Betaine helps in removing toxins from the liver, while the fiber called pectin helps flush out the toxins that have been eliminated.
Carrots contain Vitamin A, which is crucial for the conversion of light into a signal sent to the brain. It is an important ingredient for good vision.
Oranges helps to enhance detox of your liver as it contains Vitamin C.
Directions – Mix all ingredients in a juicer and it is ready to use (1 organic beet, 4 organic oranges and 2 organic carrots.)

6 DAILY DETOX TIPS
1. Drink lemon water on an empty stomach in the morning
2. Oil pull in the morning before you eat
3. Drink herbal teas throughout the day
4. Eat wholefoods rich in fiber and healthy fats
5. Get moving and sweat out those toxins
6. Take an Epsom salt detox bath before sleeping at night

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COLON CLEANSE DETOX

Ginger – Not only is ginger healthy and vibrant, but it’s also delicious. It’s been known to treat issues of colds, hypertension, nausea, and arthritis. It is an ideal ingredient for detox as it stimulates absorption, digestion, and can also relieve any flatulence and constipation.

Lemons – Citrus in general are bursting with Vitamin C. Lemons are great for helping you digest. It can also help in stabilizing one’s blood sugar levels.

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EAT YOUR FIBER

Reasons you need a High Fiber Diet
Fiber is a part of the structure of plants and helps build plant molecules. Fiber contains zero calories since humans essentially cannot digest it. It doesn’t contribute any carbs to our diets.

Fiber can help prevent heart diseases, diabetes, weight gain and some cancers, and can also improve digestive health. Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.

Most people need upwards of 50 grams of fiber per 1,000 calories consumed.

Research shows that people who consume more fiber weigh an average of 8 pounds lighter than people who consume low fiber.

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SMOOTHIE TIP

GREEN SMOOTHIE
Water, Cilantro, Spinach, Ginger, Cucumber, Apple, Lemon juice, Nutiva MCT OIL.

Directions – Place spinach, cilantro, ginger and water into blender jar. Blend until smooth and leafy chunks are gone. Add cucumber, apple, lemon juice and MCT oil and blend again until smooth. Serve immediately or refrigerate.

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