Tag Archives: supplements

Slow-Carb: Supplements to Consider

Our goal is to reduce our body fat, and that is exactly what we will do if we stay committed to this eating plan.  But it is essential that we are feeding our body everything it needs to function properly and be strong. 
 If we neglect this, then we are harming our body. 

The nutrients are at risk of being low during this diet:

POTASSIUM.  MAGNESIUM.  CALCIUM.
This diet will cause excess water loss, 
and that includes electrolytes.  

OPTIONS…

1.  Take a supplement.
2.  Make sure to get these essential nutrients from your food.


P O T A S S I U M

*** 4,700 mg per day of potassium is recommended for an average, healthy 25-year-old man***


AVOCADOS 
CONTAIN 60% MORE POTASSIUM THAN BANANAS.  
AVOCADOS 
CONTAIN 75% INSOLUBLE FIBER.

  • Lima beans, cooked, 4.9 cups (1 cup = 969 mg)
  • Chard, cooked, 4.9 cups (1 cup = 961 mg)
  • Halibut, cooked, 2.6 fillets (half a fillet = 916 mg)
  • Spinach, cooked, 5.6 cups (1 cup = 839 mg)
  • Pinto beans, cooked, 6.3 cups (1 cup = 746 mg)
  • Lentils, cooked, 6.4 cups (1 cup = 731 mg)
  • Salmon, cooked, 3.4 fillets (1 fillet = 683 mg)
  • Black beans, cooked, 7.7 cups (1 cup = 611 mg)
  • Sardines, 7.9 cups (1 cup = 592 mg
  • Mushrooms, cooked, 8.5 cups (1 cup = 555mg)


C A L C I U M
***1,000 mg per day is recommended for an average, healthy 25-year-old man***
  • Salmon with bones, 1.1 cups (1 cup = 919 mg) 

Tim Ferriss says, “Great tasting if you’re a cat” LOL 

  • Sardines with bones, 1.8 cups (1 cups = 569 mg)
  • Mackerel, canned, 2.2 cups (1 cup 458 mg)
  • Tofu, firm, 3.6 cups (1 cup = 280 mg)
  • Collards, cooked, 3.8 cups (1 cup = 266 mg)
  • Spinach, cooked, 4.1 cups (1 cup = 245 mg)
  • Black-eyed peas, cooked, 4.7 cups (1 cup = 211 mg)
  • Turnip greens, cooked, 5.1 cups (1 cup = 197 mg)
  • Tempeh, 5.4 cups (1 cup = 184 mg)
  • Agar, dried, 5.7 cups (1 oz = 175 mg)
Looks like I might need to take a calcium supplement 🙂  


M A G N E S I U M
***400 mg per day is recommended for an average, healthy 25-year-old man***
  • Pumpkin seeds, 2.6 oz (2 oz = 300 mg)
  • Watermelon seeds, dried, 2.8 oz (2 oz = 288 mg)
  • Peanuts, 1.6 cups (1 cup = 245 mg)
  • Halibut, cooked, 1.2 fillets (half a fillet = 170 mg)
  • Almonds, 5 oz (2 oz = 160 mg)
  • Spinach, 2.5 cups (1 cup = 157 mg)
  • Soybeans, cooked, 2.7 cups (1 cup = 148 mg)
  • Cashews, 5.5 oz (2 oz = 146 mg)
  • Pine nuts, 5.7 oz (2 oz = 140 mg)
  • Brazil nuts, 6.3 tbsp (2 tbsp = 128 mg)
*** All this information is found in Tim Ferriss THE 4-HOUR BODY.

For a great boost in reaching your goals, consider joining me this summer on a HEALTH & FITNESS RETREAT!  Now booking for the June 2-6 trip.  Read HERE for details. 

IT’S ALL ABOUT FOOD!

recipes…  

24 DC = Advocare 24 Day Challenge   SCD = Slow Carb EatingSOUTHWESTERN OMELET – 24 DC, SCD
STIR FRY PIZZA – SCD
ZUCCHINI LASAGNA 
TOMATO BASIL SOUP
SLOW-CARB SANDWICH – SCD
3 MINUTE MEAL – video/SCD

smoothies AND shakes AND working out…

 

about food…

supplements…

food reviews

MUNG BEAN PASTA – (24 DC)

eating out…

PRE & POST WORKOUT NUTRITION

 We work hard during our workout sessions, but this is only the beginning of the process in reaching our goals.  Our body works around the clock – especially while we sleep – building and repairing muscle after a workout.  I want to make sure we take FULL advantage of our workouts by feeding our body appropriate pre- and post workout foods!  Eating smart before and after the workout can give the body what it needs to burn fat, gain muscle and recover to its full potential!  
 
PRE-WORKOUT FOODS…
You want to grab a snack 30-60 minutes before your workout to provide your body with energy it needs to push through and sustain your workout.  
Here are some of my favorite pre-workout snacks from a list that Greatist.com published:
 
  • Dressed Up Oats  Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
  • Yoberries A-Go-Go For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
  • PB Apple  For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut or almond butter.
  • Fruit and Cottage  Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. 
  • Pre-Workout Drink  Muscle Fuel – because sometime it need to be THAT easy!
POST-WORKOUT FOODS
 After a hard workout, our muscles are hungry and we NEED to feed them right to keep our metabolism rocking.  Eat within 1 hour of your workout.  
These are post-workout snacks that I eat and love:
  • Chocolate Almond Shake 1 scoop of chocolate whey protein –  Muscle Gain Protein  – 1/2 a banana, 1 TBSP almond butter, and 1 cup of almond milk
  • Ants On A Log Spread a heap of natural peanut/almond butter over celery and top with raisins. 
  • Black Bean Omelet Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa.
  • Green Monster Smoothie Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — Claudine Morgan via Iowa Girl Eats.
  • Cottage Cheese Crunch One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
  • Pita and Hummus One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.
  • Egg Scramble Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
  • Protein Bar  Sometimes you need something to grab and go!
  • Post-Workout Recovery Drink –
  1. Helps minimize muscle soreness after strenuous activity
  2. Supplies essential components for muscle repair to optimize muscle recovery
  3. Helps maintain and restore energy supplies during and after physical activity
  4. Contains branched-chain amino acids to support muscle recovery, growth and endurance.
 
If you have any Pre-or Post-Workout Snacks that you eat… PLEASE SHARE in the comments! 

DR. OZ: OMEGA-3 SAFETY & ADVOCARE

Dr. Oz agrees that not all 
Omega 3 Fatty Acids are created equal.  
 
These healthy fats are    
“The single most important thing you can do as a supplement.”   Dr.Oz

He also says they are his #2 health scam:
ConsumerLab.com tested every supplement company and found that 30% of Omega-3’s failed their test! 
  1. They contain too little of the Omega-3’s
  2. They failed for being spoiled well before the expiration date.

 

“While many products failed consumer labs test, there are a couple that passed with flying colors.”  Dr.Oz
 
He recommends choosing ADVOCARE as a company to by your Omega 3-Fatty Acids!
 
For a safe & effective Omega-3 supplement, you can trust Advocare.  Buy it HERE.  


Whether you need more energy, supplements to support your workouts or a full spectrum nutrition program that fills in all the nutritional gaps, it should be built for you with safe high quality products. I’d love to help you put together a customized plan that perfect for you!  
for a free, no obligation consultation!