Sports Vitamins & Supplements 101 – Common Questions Answered
Sports and nutritional supplements have become big business over the past few decades. It used to be difficult to find the latest supplements if there wasn’t a health food store in your area. These days you can walk into virtually any supermarket or chain store and find tons of different nutritional supplements. Since supplements are [...]
Sports and nutritional supplements have become big business over the past few decades. It used to be difficult to find the latest supplements if there wasn’t a health food store in your area. These days you can walk into virtually any supermarket or chain store and find tons of different nutritional supplements.
Since supplements are virtually everywhere these days, many people are curious about what these products are, what ingredients are in them, and whether or not they should take them
Some common nutritional supplement questions & answers
What are supplements?
Supplements can range from protein powders to advanced vitamin and mineral packs. Remember what supplement really means. A supplement should only be used to get something that your body needs but is not getting from other sources. If you are eating a very healthy diet, you probably won’t need any supplements to maintain optimum health. However, if you are lacking key nutrients in your diet, you may want to learn more about supplements.
Which ones should I take?
Before you decide on taking any supplements, it’s smart to talk to your doctor. Many physicians are against supplement use, so don’t be surprised if your doctor tries to persuade you to stay away from supplements. If you are determined to try sports supplements, at the very least you should write down or print the ingredients of the products you are interested in and let your doctor take a look. If you have diabetes or other conditions, some supplements may be the wrong choice for you.
Aren’t supplements like steroids?
Sports supplements should not be confused with anabolic steroids. Steroids are illegal unless prescribed by a doctor and are completely different than over-the-counter supplements on the market. If you find that a supplement is being marketed like a steroid or touting the same benefits of steroids, you may want to stay away from that particular brand. Supplement companies that rely on hyped-up claims and over-the-top promises are usually not all they are cracked up to be.
Take a common sense approach to supplements. If your body needs extra nutrients, supplements can be very beneficial, but stay away from the stuff you’re not sure about. Be sure to get expert advice before you try anything that promises unrealistic benefits.
Written by Stephen Bradley of Ultimate Fitness Gear, your best source for Insanity With Shaun T. Get insanity now.
If you’re starting a weight training routine, you can end up overwhelmed by all the advice you will get. When you step foot into the weight room you’ll notice people taking many different approaches to lifting to increase muscle mass.
If you ask someone for advice, be careful because the technique that works for one person might not be effective for a beginner
Also, if you are thinking about using the routines listed in some of the bodybuilding magazines, remember those guys work out at a nearly inhuman level that the everyday person is not capable of.
Like anything else good in life, adding muscle takes time, but there are some helpful hints that can help you get past some of the hurdles that many people commonly encounter.
Don’t Try to Keep Up With Others
When you are first starting out, you might see some people throwing around massive amounts of weight. The 20 pounds you are curling might seem tiny compared to the 60 pounds you see someone else doing. Don’t have that mindset, though. You are not there to compete and you can’t afford to have a big ego if you’re going to stay with your workouts long enough to make good gains. Focus on what you are doing and on maintaining good form.
If you work out using good form, meaning no swinging the weights wildly and maintaining good posture, you will soon enough be able to add weight to the exercises in your routine. Proper form should always be your first concern for muscle growth
Keep Track of Your Progress
It’s a good idea to keep a workout log. If you write down the weight, repetitions and sets of each and every exercise, you will be able to easily assess what you have done, and how much progress you are making. Too many people start out their resistance exercise routines without any order or way of measuring success.
You should start off your weight lifting routine by having a set schedule that you follow every week and by keeping track of every pound that you lift in the gym. Having a record of your exercises and weights used will allow you to tweak your schedule down the road to improve the gains that you make.
Proper Nutrition
You have to have an adequate intake of protein if you want to experience substantial muscle growth. Many people quickly make gains when they first start lifting weights, but those gains soon taper off. If you are going to consistently lift weights in hope of putting on muscle, you will have to up your protein intake.
In addition to eating more lean protein foods, you might want to buy a quality whey protein mix to take immediately after your workouts
Studies have shown that taking in 20 to 40 grams of protein via a protein shake immediately after a hard workout session, rapidly increases muscle growth. Your muscles grow in response to the damage you cause during a resistance workout. If your body doesn’t have the protein it needs to repair the damage, you will not gain any muscle mass at all.
Keep these tips in mind as you begin working out with weights. If you learn to emphasize good form, keep track of your workouts and improve your nutritional intake, you won’t have any problems gaining muscle.
Article written by Phillip Burns of UltimateFitnessGear.com, your best source for the Shaun T Insanity Workout getinsanity.com.
Learn With Kate Hurwitz How To Make 2 Delicious Protein Shakes
Banana, Pineapple Prontein Smoothie
Chocolate Peanut Butter Surprise Smoothie
Remembering to eat small meals throughout the day is an essential part of losing weight. Our body needs small meals through the day to speed up the metabolism and to prevent overeating -especially at dinner.
To stay on the right track, feel good and give yourself the energy throughout the day, eat every 3 hours.
Food is not your enemy, as long as you are eating foods that are nutritious and not too high in calories
Here are some examples of healthy eating you can find on the video below, shot during a trip to a Whole Foods Market in Manhattan, a great place to find healthy snacks! Try gluten free products, almond butter, nut butter, protein bars and Kefir probiotic!
Jamie Eason & Kris Gethin Advice To Keep Your Health and Fitness in Check
The Fitness Model Jamie Eason
There are hundreds of reasons to get fit: health, confidence, and stress-relief, just to name a few. However, between busy careers and hectic family schedules, there are also countless excuses to avoid working out and focusing on healthy eating habits.
With more than 50,000 diet and weight loss books on Amazon.com, the Center for Disease Control and Prevention is still reporting 1 in 3 adults are overweight
Between exercising and improving your eating habits, what else you can do to speed up your metabolism and really have effective results in your change of lifestyle.
Kate Hurwitz and Better Body Tips Blog had the chance to personally interview the fitness model Jamie Eason and the professional body builder Kris Gethin, who provided us fresh perspective on how to keep your diet in check, live a healthier lifestyle and maintain your fitness mojo.
Jamie Eason’s Diet Advice & Tips
1. Stick to a schedule
As you know, if you have a steady sleeping routine, your body automatically wakes up at the same time each morning. This principle can be applied to your eating routine as well. I recommend 5-6 small meals every day to keep your metabolism on track and functioning at its peak.
2. What to do when you dread the treadmill
An hour of cardio won’t benefit you if it is not something you enjoy. In fact, it creates stress, rather than reducing it. Instead, try 30 second sprints on a treadmill (30 seconds running/30 seconds rest x 20 minutes). Interval training like this can help boost your calorie-burning power – and you won’t get bored. Or, try plyometrics – explosive body movements using your own body weight – a favorite training technique of Olympic athletes yet can be performed by anyone at home. Bonus – no equipment necessary.
3. Focus on food first
You can work out until you’re blue in the face, but if you aren’t eating right, you will never achieve the results you are seeking. It’s important to remember: whole foods first, fortified foods second and supplementation to accommodate any holes in your nutrition plan. What you put into your body is one of the few things you have control over. We can’t always find time to make it to the gym or get a workout in, but we always need to eat. There is a strong movement towards clean eating (unprocessed, unrefined, whole foods). Gone are the days of reading nutritional labels – it’s all about reading ingredients now. It’s just like putting bad gas in a car. It’s still going to run, but overtime it’s going to break down the engine.
4. Muscle is the fountain of youth
Gaining just five pounds of muscle can help a 130 lb woman burn an additional 250 calories a day. The more muscle you have the more metabolic you are, meaning the more calories you burn at rest. More muscle = less cardio. There is a misconception that building muscle will make you bulky. Due to lower testosterone levels, it’s virtually impossible for women to gain massive size. Weight training really is the fountain of youth.
Jamie Eason golden advice is to eat every 3 hours
In the video below, Jamie Eason and Kris Gethin talk to Kate Hurwitz, at the Bryant Hotel, in New York City, about some tips that will definetelly make the difference to keep yourself motivated in your health, fitness and wellness.
Kris Gethin’s Diet Advice & Tips
1. Buddy up
It is so easy to deter from a healthy diet or workout routine, which makes having a strong support system behind you so crucial. BodySpace.com is a great source to meet others who have similar goals and can encourage you every step of the way.
2. Benefits of Living a Fit Life
Adopting a commitment to being fit can lower the risk of heart disease, control high blood pressure and alleviate arthritis. Another added benefit, is that it can enhance your mood, make you stronger, more agile, and ultimately make you look better from the inside out. From the couch potato to the professional athlete, there is a workout routine to suit any lifestyle…
3. Navigating Fitness Fads
We’ve all said it: “Diet starts Monday,” or “I can be bad – it’s the weekend.” This is why most diet plans often fail. The key is to stay motivated, consistent and to make your workouts and meal plans fit into your lifestyle. It’s not always the diet that fails; it’s the motivation to stick with it that people lack. Research shows when others hold you accountable to your plan you are more apt to succeed. The more you share your goals with others the greater your chance of success.
4. Maximize your health ROI
Many people believe eating healthy is expensive – but ultimately, not eating healthy is more costly. An unhealthy lifestyle leads to more doctors’ visits, more time off work and has been linked to chronic diseases. You may eat out less frequently and it may be less convenient, but in the end your waist and wallet will thank you.
Kris Gethin golden tip is to be consistent
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When reading health and nutrition articles, many professionals say you are supposed to add soy to your diet. Wondering the reasons why?
The first thing to understand is what soy is and its history. All soy comes from soybeans, which are naturally grown beans similar in size to a pea. Soy is a nutrient-rich food delivering high-quality protein, carbohydrates, fiber, healthy fats and a number of vitamins and minerals important to good health.
Why eat soy?
Soy is good for the heart because it contains high-quality protein, heart-healthy fats and micronutrients, and is cholesterol free, low in saturated fat, and a good source of fiber.
The U.S. Food and Drug Administration concluded that incorporating 25 grams of soy protein per day into a diet low in saturated fat and cholesterol may reduce the risk of heart disease
Soy is rich in isoflavones – plant-based compounds with antioxidant properties. Isoflavones have been shown to potentially reduce the risk of some types of cancer, cardiovascular disease, osteoporosis and some menopausal symptoms.
Soy provides high-quality protein. Soybeans have more protein than any other bean and provide the only plant-based protein that contains a high proportion of all nine essential amino acids, making it a high-quality, complete protein.
SOYJOY® as a whole soy snack!
SOYJOY is an all-natural nutrient-rich food baked with whole soy and real fruit. SoyJoy contains no wheat, only ground whole soybeans, mixed with real fruit and nuts to add flavor and additional nutrients, and finally combined with baking ingredients, like eggs and butter – it is baked to create a tasty on-the-go food.
Each SoyJoy offers a combination of complex carbohydrates, fiber, complete protein and fat, which helps to provide sustained energy without a lot of calories. SoyJoy comes in 7 different flavors (Peanut Chocolate Chip, Strawberry, Berry, Mango Coconut, Apple Walnut, Raisin Almond and the new Blueberry) and is a healthy and delicious way to satisfy hunger without overindulgence!
SoyJoy is made with nutrient-rich, non-genetically modified whole soy. The whole soybeans are ground to keep the naturally occurring fiber, protein, vitamins, minerals and other nutrients intact.
A SoyJoy bar has only 130–140 calories and contains 8 grams of whole soy
SoyJoy is also one example of a soy food product made with whole soy. It is often advantageous to consume the whole food, such as whole wheat rather than refined wheat, so as not to miss out on any of the great health benefits and nutrients the food naturally has to offer.
Look for foods made from whole soy, which means the product is minimally processed and offers all of the naturally occurring nutrients contained in the soybean. Whole soy is a healthful source of vitamins and minerals including folate, potassium, magnesium, zinc, iron and calcium.
What other foods contain soy?
- Soy Milk: Soy milk is made by soaking, cooking and filtering soybeans, resulting in a product that is chock full of nutrition, including protein, essential fatty acids and isoflavones
- Tofu: Tofu is made from soy milk and therefore retains many of the nutrients of whole soybeans. A calcium-based ingredient is often used to make tofu firm, so it can also be an excellent source of calcium
- Soy Flour: Roasted whole soybeans are milled to produce this beany flour. Soy flour can add protein and bring moisture to baked goods. It also adds a nutty flavor
- Soybeans: Don’t forget about the whole soybean itself. Soybeans can be used in combination with other beans or enjoyed simply on their own. Edamame and soy nuts are two popular forms of whole soybeans
There are many things that we need to have in our diets in order to be healthy and strong.
The three main macronutrients that we need are proteins, carbohydrates and fats. Many people think that in order to get all the nutrients we need, we have to follow a strict, boring diet, one which will soon be dropped for a diet that is more fun, but not healthy.
There are all kinds of delicious foods that can be incorporated into your diet that are extremely healthy and provide all of the nutrients you need
High-Protein Foods Aid in Weight Loss
If you want to have a diet that is healthy and promotes weight loss, you need to learn about protein. This is a macronutrient that is a natural source of energy and has been used for years as a weight loss supplement. According to the American Heart Association, we should be getting about 35% of our daily caloric intake from proteins.
There are many great-tasting foods that you can use in a healthy weight loss diet, including
Eating foods that are high in protein will not only provide you with energy, they will also help you to feel fuller, so you won’t feel the urge to overeat, or make unhealthy snack choices that will keep you from losing that extra weight.
Breakfast IS the Most Important Meal of the Day
Your mother always made you eat a healthy breakfast before going off to school, and this is a habit that everyone should stay in.
Eating a healthy breakfast will help to provide you with the energy you need to get your day started off on the right track
It has been proven that not eating breakfast will actually make you feel sluggish and can have a negative effect on your brain, making it difficult for you to concentrate on things.
Go Ahead and Snack
A lot of people think that if you have between-meal snacks, you won’t be able to lose weight. This couldn’t be farther from the truth. Actually, it is important to make sure that you are never hungry, and healthy snacks throughout the day are a great way to stay full and keep from binging on foods that are unhealthy.
Healthy snacks you should incorporate into your diet include
Nuts Whole Grains (granola cereal makes a great snack!) Fresh and Dried Fruits Vegetables Popcorn, as long as it is unsalted and unbuttered
So you see it is really quite easy to have a healthy diet. And a really tasty one, too. Article written by Justin Fuller of Ultimate Fitness Gear, your greatest source for the Shaun T Intensity Workout DVD program.
Ladies, have you ever looked at other women and envied them for having the long, firm legs that you’ve never had, but always wanted? Well, it’s pretty easy to get gorgeous legs, with firm, tight thighs and buttocks that you could bounce a quarter off, but it will take a little bit of work on your part.
You don’t need plastic surgery to firm and tighten your legs, even if you have cellulite. There are all kinds of things you can do to get great thighs, beginning with the right exercises.
Exercises for Trimmer, Tighter Thighs
Many people think that running is the only way to get firm, trim legs. The problem with running is that it builds muscle, which may have the opposite effect of what you want.
Of course, you want to have good muscle tone, but you want to have feminine, sexy legs that will look great in a little black dress, so you probably do not want runner’s legs.
There are all kinds of other terrific exercises that will tone the muscles in your thighs while trimming them at the same time.
Some of the exercises you may want to try that you can do at home (or even in the office if no one is looking) include:
DB (dumbbell) Lunges Barbell Lunges Squats Leg Press Leg Curls Leg Extensions Dead Lift DB Step-Ups Climb Stairs (If you work in an office building, you have a built-in workout center, so avoid the elevator and take the stairs at least once each day)
You may have noticed that some of the above exercises involve using weights, and you probably think that using weights is going to make your thighs huge and bulky.
Of course, you do not want to get right into weight training, but there are exercises that use free weights and some machines that will firm your legs without bulking them up.
There are all kinds of other exercises you can do to get trim, firm thighs. If you are unsure of which exercises are best, visit a health club or see a personal trainer for advice. You will also learn about the exercises you need to keep your entire body in the best shape possible.
One of the best ways to get firm thighs is walking. And, not only is walking great for getting super-sexy legs, it is also a good overall workout that is great for your cardiovascular system.
No matter what exercises you choose, as long as you stick to it and do them regularly, you will soon notice that your thighs are getting noticed – along with the rest of you.
Super foods are high in phytonutrients and can help in maintaining a healthy body. Super foods can be used to keep the body strong and help ward off disease.
Here is a list of super foods which can be used in shakes, while baking, and in delicious yogurt
- Cacao Powder – has one of the highest dietary sources of magnesium, and is also an excellent dietary source containing a high iron content. It may increase your focus and alertness contains nutrients to keep you happy!
- Black Sesame – great kidney tonic high in Zinc and Calcium known for turning grey hair black again!
- Chia Seeds – full of dietary fiber, vitamins and minerals
- Royal Jelly – very high natural source of Vitamin B5 and 18 amino acids; the Chinese have used it for 1000′s of years to give energy
- Camu Berry Powder – highest Vitamin C food on Earth can help with asthma and allergies
- Goji Berry - helps with health, vitality, longevity, energy, and stanima helps support the immune system it is now among the most highly sought-after super foods around due to its nutritional value
- Maca – used to increase stanima, boost libido, and combat fatigue helps repair the body highly protein rich food
Goji Berry
What does the words “I am going on a diet!” actually mean? What really is a diet? When I hear my clients utter these words, they are telling me plan on
A) Starving themselves
B) Cutting out all foods they enjoy
C) Consuming very little calories
D) Being miserable!
First of my advice is do not use the word diet! -try healthy eating or clean eating. I believe that you should never starve your body!
Eating well should leave you satisfied and should give you energy. When you deprive your body of calories it will hold on to what calories it does have and store these calories as fat! YOUR BODY NEEDS FUEL!
I recommend that you keep a food journal BEFORE you start your clean eating patterns. Review 2 weeks of your eating patterns:
- Where are your pitfalls?
- What unhealthy foods are you consuming the most of?
- What changes do you really want to make in your eating habits?
Once you have established this, begin to take out certain unhealthy foods. Maybe it’s not the best choice for your personality to take all bad habits away at once. I suggest weekly taking away one bad habit at the time. Now maybe you are an “all or nothing kind of person”, and need to take out all poor eating habits -that is fine as well!.
Now to get to the nitty gritty -WHAT FOODS SHOULD YOU AVOID?! Here is a a list of what I believe are the Top Foods To Avoid!
- Sugar – Candy, Deserts
- White Carbs – Pasta, Rice, Bread
- Dairy – Milk, Cheese, Egg Yolk
- Soda – All Sugar Sodas & Diet Sodas
- Salt – High Sodium Foods
Keep in mind this list is here for you to modify your intake on these 5 NO NO’s! If on occasion you want to spoil yourself that is up to you! This is your own personal journal!
Good luck to you all and don’t hesitate in contacting us!
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- Tags: Clean eating, Dairy, Egg Yolk, Food Journal, Foods to Avoid, Salt, Soda, Starving, Sugar, What is a diet?, White Carbs
Better Body Tips Blog had the exciting opportunity to have a phone press conference with Dr Oz himself!
During the interview he gave us a sneak peak of upcoming 2010 Summer topics he will be discussing and shared some great recipes and tips with us.
He also gave us his unique perspective on weight loss, staying young, bee stings and, of course, fitness.
On the 45 minutes conference call Dr Oz answered our questions directly, and we learned about many things you should be looking forward to, as well.
Here is just a taste of some of the events, highlights and special guests on Dr Oz Show’s upcoming season.
WANT A FEW SUPERMODELS TIPS AND RECIPES TO STAYING YOUNG?
Just follow Dr. Oz’s recipes below!
- Always exfoliate the face and body. When washing the face, use a fragrance and color free soap -no harsh soaps! This is a must for sensitive skin
- After washing your face, place Petroleum Jelly on the skin at night -great way to keep skin youthful
- Tomatoes Nut Oil should be used on a clean face at night, to stimulate and help tighten the skin
WHAT CELEBRITIES WILL APPEAR ON DR. OZ SUMMER 2010 SEASON?!?!
Jennifer Aniston appears on the segment Ask Dr Oz Celebrity Edition. She asked what was your most life threatening or scariest moment health wise?
Mary J. Blige talks with the doctor himself about human organism
Also starring on the show was Cary Anne who suffers from anxiety attacks. Dr. Oz recommends crouching down then looking up to the sky. This will help your blood pressure reducing the chances of a onset of an attack
Whoopi Goldberg, Patti LaBelle and Sheryl Crow -who will discusses her battle with breast cancer- are also guest celeb.
By the way, another excellent tip from Dr Oz is using turmeric, green tea, olive oil and sea weed to help reduce the chances of breast cancer!
DR OZ TALKS ABOUT KICK STARTING WEIGHT LOSS FOR THE SUMMER, VITAMIN D AND THE SUN
Dr Oz recommends building lean muscle mass which burns fat! He emphasized push ups, pull ups and sit ups as exercises do be done when working out.
Also if you can not get to the gym on a regular basis, walk as often as possible! Dr Oz also advises using your body as your gym – do hence push ups, pull ups, dips, step ups, squats… Be creative!
Finally, Dr Oz emphasizes the importance of vitamin D from the sun. He mentions that it is important to get sun daily for 10-15 min. But don’t forget: when going in the sun protect your face and hands foremost with an SPF of 30.
Thank you Dr. Oz for your time and awesome tips! It was an amazing opportunity speaking with you personally. Also thank you to our readers, who are making Better Body Tips blog more popular every day, which has been creating great opportunities, besides inspiring us to keep up with our work!
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- Tags: bee stings, Better Body Tips Blog, Cary Anne, Celebrities Beauty Recipes, Dr Oz, Dr Oz Recipes, Dr Oz Tips, Interview with Dr Oz, Jennifer Aniston, Mary J. Blige, Patti LaBelle, Petroleum Jelly, Sheryl Crow, Skin, staying young, Summer Topics, Tips on Staying Young, turmeric, weight loss, Whoopi Goldberg
