Health Supplements 101

Health Supplements 101

Disclaimer: I am by no means a registered dietitian/nutritionist, but I have been into supplements for a while now. This stuff has worked for me and I thought it would be helpful to people that actually want to know about a few dietary supplements that do the job. Having said that, if you’re someone that has health issues, for example, kidney disorders, I would strongly recommend you see your GP first.

Also, major thanks to the significant other for a ton of valuable input.

Let’s say you work out five days a week. You’ve been consistent with your routine. BUT, you don’t see results. There could be a few things that you’re doing wrong – one of them would be NOT eating right. The other one would be giving your body enough break, but that’s something we won’t get into in this post. I like to incorporate a few things into my diet, and I’ll talk about them briefly below.

• L-Carnitine:

L-Carnitine, an amino acid, has strong antioxidant properties. It helps transport fat as a source of energy to your mitochondria and the antioxidant properties enable the cells to get rid of metabolic waste. It helps burn body fat and lets the cells use fat as primary source of energy instead of carbs. It was first obtained from meat extracts way back in 1905 – the name carnitine is derived from the Latin word “carnus“, meaning flesh. Since I don’t eat red meat (the redder the meat, the better in this case), I choose to take L-Carnitine.

L-Carnitine comes in capsule form which you can take post a heavy breakfast. Either take two a day post meals, if you’re working out extensively. I just take one a day.

Whey protein:

Whey concentrate has a bioavailability score of 104 (egg is your next best bet with a score of 100). The body is able to absorb it quickly and is able to transport to site of injury (muscles) to help begin repair quickly. It helps boost immune system as well. Whey is thermogenic, thereby aiding in fat loss and building up of the muscle. Whey isolate has a bioavailability of 159.

A scoop or 30 grams of whey concentrate mixed into 200 mils of chilled water post your workout routine is amazing. As you keep at it and fall into rhythm, your body will get into a habit and you’ll notice a huge difference.

Collagen:

Collagen is produced by body, but not in large quantities. The exogenous consumption helps boost collagen stores which in turn improves skin, hair, nail and joint health.

A scoop or eight grams of collagen mixed into your whey protein shake will do the job. You should see results in thirty days.*

• Fish Oil Capsules:

Fish oil is of two types – cod liver oil and normal fish oil, which has oil from an assortment of fishes. Fish oil has more omega 3. Cod liver oil is a good balance of vitamins A and D, EPA and DHA and is easily absorbed and easier to mass produce, plus has lesser mercury toxicity than regular fish oil. (This is best avoided if you’re on Isotretinoin.)

I take two capsules a day post breakfast.

• Biotin:

Biotin or vitamin B is a water soluble vitamin which helps improve the infrastructure of Keratin, the basic protein that makes up your skin, nails and hair. Biotin is available in a lot of food that you eat on the daily, like egg yolk and bananas and certain nuts, but with someone that’s losing hair faster than you could say Jack Robinson, I need my supplements.

I take one tablet after breakfast, everyday. I’m hoping to be blessed with Rapunzel-like tresses soon.

* Results may vary from person to person, obviously.

Do you take any supplements? Have you seen results?

Dear Cheat Day

Dear Cheat Day

I’m pretty consistent with my diet, and I haven’t had sugar in almost two years. That being said, I do give myself a cheat day – every Sunday – so my body can chill for a while.

I don’t eat sugar on cheat days, because I don’t want to overdo things. This used to make me cranky as heck when I first started, eventually getting used to it. BUT, with all that being said, I guess everyone has a breaking point. *insert hysterical laughter here*

Krispy Kreme kiosks need to be made illegal at airports. Even if they have to set up shop, it needs to be as far away from the boarding gates as possible. For someone that the reaches airport and checks in super early because of the impending rush, self-control becomes a ginormous issue.

You haven’t had a donut in two years, I told myself, and you can control this six am craving.

So I passed by the kiosk once. Successfully. Did that a second time. Gave up and got myself a Belgian donut thingy, new on the menu, and the guy actually laughed at me. I think I wolfed it down in a minute. Or even less than. It’s been four hours since I had all that sugar and I’m actually super happy. Reporting zero traces of crankiness on the horizon, viability almost at a hundred percent, we are in for a sunny day in my head, irrespective of the actual weather outside.

The point* I’m trying to make here is:

• It’s okay to have a cheat day, and one tiny cheat meal, as long as you’re doing it in moderation.

Ensure that you don’t deny your body and at the same time, don’t overfeed yourself. Most of us have done that at some point, only to have regretted later.

• Sugar ages you faster, so refrain from too much of it. Only have it if you must. Like I needed the donut after a two year break. It was heaven.

• Hydrate. Apple cider vinegar in water actually kills the attack of the “munchies”, and it’s so effective. Tried and tested.

• Make sure you go back to your normal routine after you’ve cheated. So important.

*points. I realize I just listed out five of those. It’s okay. We all know I cannot resist a good listicle.

Have an amazing start to the week, folks!