Complete Guide to Supplementation..What Do you Need?

With all of the information out there, supplementation can be a tricky topic.  Also keep in mind, there is a lot of MISINFORMATION that you need to avoid.  I am amazed when I go online and see some of the information I do about crazy recommendations that people make with no rhyme or reason to do so.  That being said, I am not a doctor and the information you read here you can choose or choose not to follow.  I am just sharing what has and is currently working for me, so take it for what it's worth.  I also read A LOT of peer-reviewed studies and texts about sport nutrition and supplementation and I personally would NEVER recommend any supplementation to someone that could be deemed unsafe.  On a side note, I usually don't recommend supplements that simply do nothing to your benefit either.

Realize this, just because a supplement says you get a certain amount of micronutrient from taking it, doesn't mean that it benefits you.  Some supplements may contain 1,000 mg of a given micronutrient but if you only absorb 600 mg then it isn't giving you the full benefit.  Many factors affect absorption so it is important that you utilize supplements appropriately and effectively.  Before starting any supplement, I would recommend you do some reading and consult a professional to make sure that you are safe.  In the best case scenario, you should get your blood tested to know exactly what nutrients you are deficient in and need to be supplemented.  And this could change every 6 months, so that is how often you want to get tested.  If you do not get your blood tested, know that what you supplementing is a compete GUESS at what your body needs.  So take that for what it is worth.

I always hear this:  "But I want to do it NATURALLY from food, I mean I don't want to put synthetics in my body."  Interestingly enough, the same people that say this are typically not in the best shape.  Ironic to me.  Personally, I know that it is damn near impossible to get all the micronutrients that your body needs for OPTIMAL health through food alone.  Sure, you could be healthy eating clean and consuming 8-10 cups of greens every day and timing your exercise and pre- and post-workout nutrition perfectly to include the exact balance of macronutrients to improve your health but who actually does this??  If you do, more power to you!  Supplementation can offer a great way to SUPPLEMENT your nutrition with micronutrients necessary for optimal health.  If you want to settle for average, that is fine.  But I prefer optimal.  

MY BIG 3:

1.  Protein

2.  BCAA's

3.  Fish oil

If you could only pick three supplements, these are the three I would pick.  This is assuming you take a multivitamin, which, if you don't, please step out of 1937 and join the rest of society.

This is one brand I recommend..very tasty!

Protein:  Type and quantity will depend on your goals and activity level.  As a general rule, if you are trying to lose weight (fat) and improve your body composition, you will want to stick with a whey protein isolate.  This type of protein is easily digested and utilized by the muscle.  A typical American diet is lacking in enough protein to support a lean composition leading to increased fat storage and muscle atrophy.  If you are kicking up your workouts in an attempt to lose weight, protein will help "spare" your muscle.  The LAST thing you want to do is lose muscle, as it is your body's primary mechanism for burning fat.  Check the label, make sure the FIRST ingredient is whey protein isolate.  If it is whey protein concentrate, or mixture, or anything but "whey protein isolate" then don't buy it.  These products should contain 24-30 g of protein per serving, with minimal carbohydrates or fat.  If weight gain is your goal, then carbohydrates and fat are less important.  Also, it may be advantageous to utilize a casein protein as it takes longer to digest and can stay in your system longer.  In either case, please, please, please do yourself a favor and do NOT buy your protein from Walmart.  Please, just don't. 

On a side note, with flavors like Double Rich Chocolate, Cookies N' Cream, Peanut Butter, Vanilla Bean....um hungry yet???  These can be a great whey (haha word puns) to kill a sweet tooth craving!

BCAA's:  This stands for branched chain amino acids.  For a quick science lesson, BCAA's are the building blocks of protein.  When you ingest protein, it must first be digested and broken down into amino acids.  When you ingest BCAA's, they are taken up directly at the muscle, to be metabolized for energy, recovery, and strength.  Essentially, BCAA's are fuel for the muscle.  They can also aid in satiety, which may be related to ingestion of more water.  BCAA's are available in capsule, liquid, and powder form.  Most people will prefer powder form (there are great fruity, sweet flavors to kill that sweet craving!) and you can sip on it.  Also, make sure that your BCAA's contribute minimal calories if you are trying to lose body fat.  Most are sweetened with artificial sweeteners so they won't have sugar content (everything in moderation).  Obviously, the more often and more intense you workout, the higher your requirements will be.  Most supplements will provide 5-10 grams of BCAA's.  The BCAA's leucine, isoleucine, and valine should be present in a 2:1:1 ratio.  So if your BCAA supplement contains 5 grams of BCAA's it should contain 2.5 g of leucine, 1.25 g of isoleucine, and 1.25 g of valine.  Without going into too much detail, know that many studies have confirmed this to be the best ratio because this is the ratio in which they are found in animal protein.  Leucine is a hot topic these days, with some of its major benefits including increased metabolic rate (fat burning), hunger blunting, and signaling the brain that amino acids are present in the blood (keeping your brain from switching to "starvation mode").  The best time to supplement BCAA's is upon waking, in between meals, pre-workout, post-workout, and just before bed.  Keep those muscles happy, they are YOUR BEST FRIEND!

Nordic Naturals Ultimate Omega Oil:  3.2 g omega-3 oil per teaspoon (now that's bang for your buck!)

Fish Oil:  What I am really recommending here is Omega-3 fatty acids.  The primary omega-3 fatty acids in a fish oil supplement are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  I understand why they abbreviate those!  These are precursors to eicosanoids, which have numerous positive health effects including decreased inflammation.  If you read any health magazine or articles, you know that inflammation is BAD.  The Western diet has become overridden with omega-6 consumption over omega-3.  An ideal diet has a higher ratio of omega-3 fatty acids over omega-6.  The benefits of omega-3 fatty acids include improved cardiovascular health, immune function, brain and cognitive function, joint mobility, healthy skin and hair, and eye health, among others.  Basically, this is my favorite supplement.  Oh, you have acne?  Take fish oil.  You have high cholesterol?  Take fish oil.  Your hair won't grow?  Take fish oil.  Trying to lose fat?  Take fish oil.  You get sick all the time?  Take fish oil.  Get the point? 

EPA and DHA are found in fatty fish such as tuna, salmon, and mackerel, but high intake of predatory fish could lead to ingestion of toxins such as mercury.  The majority of salmon consumed in the U.S. is farmed (never good in my humble opinion), hence fish oil supplementation.  Also note that fish oil supplements typically contain a much more concentrated amount of omega-3 oil than fish.  So when someone tells you, "I eat a lot of fish," this usually means they don't even know what type of fish has omega-3 oil and that they are not consuming near enough fish to equal your tiny little supplement that takes you 2 seconds to swallow so just smile and say, "Ok!"  That's what I do...

How much should you take?  You can safely consume 3 g of omega-3 oil per day.  Buyer beware:  A typical fish oil pill contains 1 g of fish oil, of which only about 300 mg of that pill is omega-3 fatty acids.  Again, I'm not a math major but it seems like I would have to take 10 pills a day to get my 3 g.  No thanks.  I prefer taking a high-quality oil.  You should find a fish oil that is at least 70% omega-3 fatty acids per dose (in prescription form this is known as Lovaza).  See the above picture for what I use.  If you absolutely can't do the oil, they also make pills. 

Other supplements:

Vitamin D3:  Benefits go waaaaay beyond bone health.  May be involved in body compositional change.  Intake is highly dependent on geography as your body produces from sun exposure.  But note this:  if you use sunscreen of SPF 8 or above, it can reduce your body's ability to synthesize vitamin D by up to 95%.  Again, blood test comes in handy here but you are safe to consume 1,000 to 4,000 IU per day.  It is a fat-soluble vitamin so it is best absorbed when consumed with fat.  Your body will also not produce vitamin D if your levels are sufficient, so no worries about "overdosing" through sun exposure (give your body some credit here, it is after all a highly evolved piece of machinery!).

Green Powder:  Most contain the nutrients equivalent to 8-10 cups of green veggies.  Not intended to replace your veggie intake, but to complement the nutrients lost through cooking.

Probiotics:  Take these to promote healthy digestion.  You can also get this through Greek yogurt, a natural source of healthy bacteria.

Magnesium:  A commonly looked over supplement, magnesium has a role in over 200 mechanisms of the body.  So you might want to consider it!  Important for bone and muscle health, it may aid in recovery.

Other supplements for training:

If you are participating in hard training more than 4 times per week, you may also consider these.

Glucosamine/Chondroitin/MSM:  This is for optimal joint health.  Many brands out there for this.  Reviews are mixed on results but I personally think it works.  I have had clients swear by it.

Creatine Monohydrate:  Creatine helps supply energy to the muscle by aiding in formation of the body's primary and initial source of energy, adenosine triphosphate (ATP).  Creatine monohydrate is the superior form of creatine to use over creatine ethyl ester or other forms.  Supplementing creatine will help you push out more reps during exercise, which will lead to improved lean body mass (more fat burning muscle).  Creatine is found in naturally in meat, but in no where near the amounts of a supplement.  Doses of 5-20 g daily have been demonstrated as safe.  Timing of intake is up for debate.  Personally, I would consume prior to exercise.  Creatine has a short half-life, and you will achieve peak blood concentration within 1-2 hours of consumption.  If your goal is to lift more and heavier, wouldn't you want to achieve peak concentration during your workout?  Thought to consider.  Contrary to popular (and unproven) belief, creatine supplementation does not cause water retention (or bloating).  What could cause water retention is eating more carbs after a hard workout because you were able to push harder...just sayin!

Glutamine:  Supplement for immune health.  Ever notice that when you go from not being very active to starting an exercise program, you get sick?  This may be due to the fact that your body utilizes more glutamine during exercise training.  Supplementation can aid your body in restoring glutamine levels after training.  You will not feel anything from this supplement, but you may not have as many sick days.  Some proteins include glutamine in their formulation for this reason.

Beta-alanine:  Used to increase carnosine in muscles, resulting in decreased fatigue and increased muscular work.  It is used as a pre-workout supplement.  This supplement may cause a "tingling" feeling that is desirable for some, but like any stimulant, as soon as your body adjusts it will take a higher and higher dose to achieve the feeling.

Thermogenics (AKA Fat Burners):  Use these with caution.  Most are a combination of caffeine and derivatives, green tea extract, L-Tyrosine, Yohimbe, and some used to contain ephedra.  Thermogenics are supplements intended to increase internal body temperature resulting in increased metabolic rate and heart rate so you burn more calories and lose fat.  Substances such as 1,3-dimethylamylamine (DMAA) are a hot topic right now as the FDA cracks down on what is deemed safe for use.  Originally intended for use as a nasal decongestant, it is now used as a pre-workout and in some countries as a "party drug" in extreme amounts.  Until products are taken off the shelf, these should be used with extreme caution because everyone will react uniquely to various products.  One thing we KNOW is safe, drink a cup or two of green tea every day to aid in fat burning!

Take home point:
Before you start putting anything in your body, DO YOUR RESEARCH.  Read up on what is in the product, and make sure it is safe AND effective.  The information is out there, but it may take some investigation on your part to make sure it will benefit you.

Breakfast and P90X..

I felt the need to address this little number due to increased feedback. Let me say this right up front..IF YOU EMAIL ME YOUR QUESTIONS YOU WILL SEE THESE TOPICS IN THE BLOG. I may not be able to follow up with everyone instantly on an individual basis but I do take into account your feedback and most importantly I AM LISTENING. Take note that is all a girl wants..to be listened to right?!

 Let's start with breakfast. It's in the name and it needs to happen fast, I get it. But please, don't skip it. It is true what they say about breakfast and you NEED to be eating it. I can't emphasize enough. For those of you wondering what my breakfast often consists of I will share it with you now. I have this with my green tea every morning. Don't cringe..

 All Mixed Together:
1/4 cup oats (not instant)
1 scoop isolated whey protein (peanut butter flavor)
1/4 cup blueberries

This is the chocolate version of some great-tasting whey protein

It is the perfect blend of carbs and protein. Best part is that it tastes GREAT. My favorite is the peanut butter flavor, but you could also use chocolate (duh!) or vanilla for some great tasting oats.  With the protein there is no need for artificial sweetener or sugar. One important note to consider is that you microwave the oats with water (how much depends on the consistency you desire) and then add the protein AFTER YOU HAVE MICROWAVED THE OATS. Do not microwave protein, just don't.

AKA Glorified Cardio

Moving on to P90X/P90X2/Insanity/Whatever they are calling it these days.  Many, many, many people ask me which of these programs they should be doing and which one is the best bang for the buck, etc.  I have to be honest, all these programs look exactly the same to me.  Do they work?  Of course they work, it is glorified cardio!  The truth is this:  I would seek out a local trainer running a bootcamp and sign up immediately.  Find a reputable trainer with good reviews and a solid base.  Most bootcamps run anywhere from $10-$30 per class and could be less expensive in the long run than continuously buying the newest, latest "fad workout trend."  If you could spend $150 for absolutely no results but add a DVD that is no fun to watch to your collection or $300 for results that last a lifetime what would you do?  Duh, no brainer.  I may be a little biased be it that I am a trainer but here is why you should take my advice:

ACCOUNTABILITY, ACCOUNTABILITY, ACCOUNTABILITY!!!!!!!

I can't emphasize enough.  If I go into your home and see P90X, P90X2, and Insanity in your DVD collection I have to wonder, why do you keep buying these workout programs if they don't work?  And why don't they work for you?  Simple. BECAUSE YOU DON'T DO IT.  Or you don't do it right, often enough, or you don't fuel right.  Come on admit it, you may think you do it...but really? REALLY?  Those working with a trainer are 200% more likely to reach their goals do to accountability and consistency.  Commit to a few months of a bootcamp over a few months of "maybe you will pop in the DVD after a long day at work but probably not."  Guarantee you that if you pay for that trainer then you are going to those bootcamps and you are getting results.

Be sure when you look for a trainer you type in a google or bing search for "personal fitness trainer" or "bootcamp" in your local area and DO YOUR RESEARCH.  Make sure the professional you choose is certified and reputable.

Put it this way, I would rather have my clients who do not live close to me anymore working with a trainer over buying a workout program from me or using P90X.  Why?  Because I know that client will continue to get results.  That is what it is all about people.  As always remember, one simple YES could change your life forever..

All About Cardioooooooo

I have some time to kill at the airport so I thought I would answer a question I often get from clients..

Liz, what should i do for cardio?

?????

There a couple different options for you.  First let me reiterate that you SHOULD BE LIFTING WEIGHTS.  Any questions about what is the best exercise for fat loss should see earlier post "Cardio or Weight Training???" but just I will save you some reading and say WEIGHT TRAINING.  But yes cardiovascular training otherwise known as moving, cardioooooo, or taking the stairs is important for cardiovascular health, endurance, and maintaining stamina as you age (hint, hint).

He needs to work on those chicken legs!

There are three main points I want to make about cardio, an emphasis on intensity, duration, and frequency.  Mode of exercise is much, much less important than many so called "fitness gurus" make it out to be.  You should perform the type of exercise that you enjoy doing, otherwise the odds of you doing it are pretty slim.  If you enjoy walking, you should walk not run.  If you enjoy a spin bike, you should spin not run.  Not that have anything against running, just that most people absolutely destroy their body by overtraining.  If you are interested in a more specific running program, message me directly.  That's all the time I will spend on that.

There are two paths you can take.  You can go low intensity or high.  If you choose low, that is fine but it will impact your duration.  I define low intensity as exercise during which you break a sweat but you are still able to have a conversation.  For most people, this will be about 50-65% of your heart rate max (220-age).  My low intensity exercise consists of walking on the treadmill at full incline and speed 2.5-3 mph for 45-60 minutes.  I do the incline to emphasize the glutes but for many beginners this incline might kick you into a moderate intensity so find a good baseline and work your way up.

My favorite image that describes why moderate training is NOT a good way to exercise:

Moderate intensity vs. HIIT

If you choose high intensity, you best bet will be high intensity interval training (otherwise known as HIIT).  HIIT consists of short, high intensity bursts of activity followed by rest periods.  You can achieve this in a number of modes of exercise.  Often people get caught up in thinking sprints are the only way you can achieve HIIT, but this is not the case.  You can perform interval training while swimming, cycling, or even performing short circuit exercises such as burpees (AKA updowns or get in push up position then stand up and jump).  For beginners, start out with a 20 second interval followed by a 1 minute rest.  You should aim for 20 minutes of interval training when you first start out and you may build up to 30 minutes.  The best part about interval training?  You can do it in your living room.  If you need a burpee tutorial call me and we will set that up!

For duration, you should perform low intensity for a minimum of 30 minutes.  The reason is that you want to get into fat-burning mode and it takes longer.  Your best bet is to build up to 45-60 minutes of low intensity cardio.  For HIIT, you can get great workouts in only 20 minutes.  HIIT should be performed no more than twice per week unless you are an athlete training for a specific event.  I know the Olympics are coming up, but don't get any crazy ideas and get hurt because that will only kill your fitness goals.

One more point I want to make about timing.  If it is possible, perform your low intensity cardio in the morning upon waking BEFORE BREAKFAST.  The reason is this:  get your body burning fat and activate the metabolism right when you wake up.  Do NOT do HIIT before breakfast.  Your body cannot handle high intensity exercise without being properly fueled but you should be able to handle low intensity on the stores you have.  If you don't have time to go to the gym then power walk the dog for 30 minutes.  You both will benefit.  And if you don't want to wake up 30 minutes earlier than normal you should analyze how important your goals are.  Try to wait 30 minutes after you exercise to eat breakfast.  Walk the dog, get ready for work/school, then eat your healthy breakfast and you will be ready to tackle the day and be well on your way to hitting your goal.

In summary, your weekly cardio might look something like this:

Monday: Incline Treadmill 30 minutes AM
Tuesday: HIIT on the bike 20 minutes PM
Wednesday: Walking outside 30 minutes AM
Thursday: HIIT (burpees, jumping jacks, squats) PM - in the your living room
Friday: Walking stairs 30 minutes PM
Saturday: staying active
Sunday: staying active


It may not seem like a lot of cardio to some of you that have been told you need to kill it every day for hours upon hours.  If you follow a clean, healthy diet and lift weights you will not need to do obscene amounts of cardio to lose weight.


One simple YES could change your life forever..

Cardio or Weight training???

I have to address this as many people often ask me which type of exercise is best for them based on condition x, y, z, etc.

Excuses (as I so gently label them):
"I only have 30 minutes.."
"I only have a treadmill in my basement.."
"Lifting heavy weights is hard..."
"I don't really want to gain muscle.."
"I just want to lose weight.."
And my personal favorite:  "I don't want to get bulky."

Okaaaaaayyyyy.  Brace yourself.  If you only have time for one type of exercise choose WEIGHT LIFTING (resistance training).  It works 100% of the time every time.  Get it?  Now for the ladies, don't worry.  Resistance training encompasses everything from dumbbells and barbells to resistance bands and plyometric training.  Any situation in which the body is placed under a load, be it from gravity or a weighted object, you are participating in weight training.  And NO you will not get bulky, unless of course you are injecting something I don't know about.  If you are not taking anything synthetic and you get bulky I will be making you rich anyways because you are a freak of nature and you will be the next bodybuilding champion with endorsements from every meathead supplement company this side of the Atlantic ocean.  Just sayin.

This lady lifts weights!!!!

And so does she!!

I don't see much wrong with the way they look and I am sure you don't either.  But that isn't what most women do.  Instead when I go to the gym, this is mostly what I see:

And usually she is more out of shape than this lady!

This usually goes on for rows and rows... and I have to wonder what juice these people are drinking.  Next time you go in the gym, look in the free weight section of the gym.  Then look at the cardio section.  What do you notice about the people?  I guarantee you more tone, in shape people are LIFTING WEIGHTS.  "But I am not in good enough shape yet to lift weights.."  Well do you use the toilet?  Oh you do?!  Guess what: you squat.  Do you ever pick something up that is dead weight off the ground?  Guess what: you deadlift.  Do you ever lay on the ground and then have to get up?  Guess what: you do a version of a Turkish get-up.  Look at you all rocking advanced moves and stuff.

I am a little hard on cardio aren't I?  Ok yes it is good for your "cardiovascular health" to move around. And if you need a machine to make you move then go ahead and hop on the treadmill.  Like this guy...

I swear I didn't make this up.

Yes that's right.  A treadmill with wheels...not to be confused with...THE GROUND.  If someone actually made money off this invention there may be no hope for humanity.  To me, when I go in gyms and see people on cardio I see this:

Makes sense when you think about it.  We made boxes for us to go inside to move.  There's a whole world out there and we need to get back to using it!

Ok I'm off my soap box.  Moral is this: do some resistance training and get off your butt and move!  Do whatever is fun for you as long as you move, but if you only have room, time, energy, money for one, make it resistance training.  You will increase your EPOC (excess post-exercise oxygen consumption) and burn more calories throughout the day as well as increasing strength, flexibility, and stamina.  You will increase blood flow to your muscles, increase insulin sensitivity, increase lean body mass, increase bone density, increase HDL, and increase your basal metabolic rate.  Your blood pressure, LDL, cholesterol, and body fat will all decrease.  Not to get too scientific on you but in summary, it will help you REACH YOUR FITNESS GOALS faster than any other mode of exercise.

In other news, tonight I made a fantastic Mexican frittata and because I am awesome I will share.  The prep and cook time takes about 15-30 minutes depending on if you use a food processor.  My ingredients included eggs, almond milk, lean ground beef, spinach, peppers, onions, mushrooms, bok choy, and cilantro.  I threw it all over some eggs and almond milk (to give it some consistency) and cooked on medium.  Great thing about this recipe is it is packed with lots of colorful veggies and low-carb so good for the evening.  Time to take this puppy for a walk...remember as always, one simple YES could change your life forever..

Ingredients prepped and ready to go..

Everything in the pan...

Ready to enjoy!

Obviously it was a hit...no I did not eat half by myself!

One Food You Can't Afford Not to Eat

Alright this is a quick one but I have to put this out there. If you haven't done so already get your butt out of bed, off the couch, or out of the chair in front of the computer and MOVE. Ok now go to the nearest grocery store and buy some KALE. You have no excuse not to. Honestly I just bought some the other day and I got a whole bunch of it for like $3 and it was even organic. Even if you shop at Walmart they sell it there!

"but I don't know how to cook kale."

Before cooking...look at all that GREEN

First, don't start a sentence with a but, instead start with YES. So here is the deal. You can get fancy and try recipes or you can do this. Break the kale into pieces, toss with some olive oil and seasoning of your choice, put it on a pan and bake. I bake mine at 400 degrees for 10-15 minutes. Time will depend on how crispy you want the kale and how much you are cooking. With the right seasoning (I use BBQ a lot) this little snack can take care of a craving and it is a serving of vegetables! I included pictures of my kale before and after baking. Don't ask me about calories...more to come on that in the next post!

All ready to enjoy!!

Welcome to SBS Nutrition and Fitness!!!

Hello there!  Wow this has been a long time coming and let me say...I am so HAPPY that this moment has finally come. SBS Nutrition and Fitness is up and running and live for you to view!  Be sure to check back often as I will be making updates to the page often and you will see many new options on the page.  Be sure to subscribe to updates as this page will be a GREAT SOURCE for all your nutrition and fitness info.  My goal for now (due to life being hectic as a new start-up!) is to add some new content at least twice per week.  As always, I appreciate comments, concerns, questions, and criticisms!  That being said...

WHO IS EXCITED FOR SUMMER?!  I know this girl is and you can be certain that I will be keeping you up to date and summer workouts.  It is bikini season and time to break out the two piece and show off how hard you worked this winter!  As for me, no more cold winters to pack on the "winter weight" so I will be keeping the bikini shape all year long!

That's all for now because I have a workout to get to!  And if I didn't get it in that would make me one heck of a hypocrite wouldn't it??!!