Supplements for a Healthy Lifestyle

I've cleaned up my diet a bit but let's be honest, it's near impossible to get everything we need from food.  I have turned to supplements to help me in my quest for complete nutrition.  There are so many different options out there and it can be quite overwhelming.  In addition to our multivitamin, what else do we need?  Well that depends on a lot of different factors, but I thought I'd share what has been working well for me...

If you've been reading my blog, you've gathered that I have been trying to find a way through nutrition to have more energy throughout the day and better my overall health.  As a mom of 2 year old twin boys who teaches group fitness, works from home part-time, and maintains a household, my energy gets drained pretty quickly.  On my quest for the right blend of diet, exercise, and supplements, I discovered a line of supplements that truly is amazing.

I am now trying several products that are making a world of difference so far.  I have more energy to keep up with my boys, my workouts are more productive, and my overall health has improved.  Pretty awesome, right?!  As someone who's very cautious about what goes into my body, I researched these supplements thoroughly and found that they are perfect for me.

Here is what I have been taking:

Spark for energy:

I drink this only on days I need a little extra oomph.  I like to drink it pre-workout.  It's amazing how much I can accomplish the rest of the day too!

MNS Max 3 for overall health and energy:

Love love love this combination of vitamins!  It puts all the essential vitamins you need together in easy to use packs.  My favorites include a ProBiotic which is necessary for off setting all those Antibiotics we take in, CorePlex which is an awesome multi-vitamin, OmegaPlex for your Omega-3s, and several others essential to core nutrition and wellness.

Catalyst for amino acids:


I have been taking this a little over a week and I can already tell a difference in my muscle tone and definition. This helps to preserve and enhance what I work so hard for in the gym.

I have only scratched the surface with the products that AdvoCare offers.  There is something for everyone which I love.  This company's high quality products are perfect for someone looking for health and wellness, weight management, energy, or sports performance.  I look forward to continuing to see great results!

xoxo
Sarah Marie

Getting Rid of the Nasty Stuff

I am continuing on with my posts about nutrition.  So if you're curious read on...

It is unbelievable to me the amount of "bad stuff" that we put into our bodies.  A lot of it is unintentional too.  I had no idea how bad some of it is.  My eyes have been opened for sure.  Being vigilant in what you buy at the grocery store and order out is an understatement.  You have to be on top of it!

In an effort to offset all the "bad stuff",
I have made some changes in what I put into my body.

*No more artificial sweeteners

No Equal in my morning coffee and no Splenda in anything.  For those of y'all that know me, know I used to put like 5 or 6 Splenda packets in my tea!  Then my stomach would cramp and I would wonder why...duh!  Our bodies can't process non nutritive sweeteners because it's foreign chemical crap.  Y'all may disagree but I'm staying away if I can help it.  I have been using Stevia sparingly but am finding that I don't really need it.  I am trying to train my taste buds to not want that sweet taste.

*No more diet cokes

I was only drinking 1 or 2 a week but since I know how bad all those chemicals and artificial sweeteners are, no more.

*Buy organic when possible

I am trying to buy milk, lettuce, spinach, apples, grapes, lemons and limes organic now.  It really isn't necessary to buy everything organic.  Just the things that the pesticides and added hormones affect.  Meat needs to be next on the list.  Yes it's more expensive but when you think about all that crap on the good stuff you're eating, it's totally worth it.

*Cut way down on the sugar intake

This one is an ongoing battle for me.  I will allow myself some sugar once or twice a week if that for a cheat meal.  I wish I could cut it out completely.  You have to be so careful too.  Sugar is hidden everywhere!  I am trying not to eat anything unless it has 5 grams or less.  There's just something so satisfying about some yummy chocolate chip cookies though. :P

*Add more protein

I have added protein shakes which I have done on and off for years, but now I drink one daily usually after my workout.  I think I need anywhere from 75-100 grams of protein daily and that may be erring on the low side.  That is dang hard to do in a day!  I try to sneak it in on snacks whether it be nuts, hard boiled eggs, edamame, chick peas, or string cheese.  Obviously I eat it at each meal...eggs for breakfast if I'm not working out first thing, chicken or turkey deli meat for lunch, and grilled chicken, fish or lean red meat for dinner (an ongoing battle) if all goes as planned and let me tell you dinner is so hard most days.

*Cut most dairy out

I really haven't done this one on purpose.  I guess I never really ate that much dairy to begin with.  I'm not really opposed to dairy, but am trying to eat or drink even less just to see if it makes a difference.  I use almond milk in my shakes which I like better anyway.  I'm not a huge fan of yogurt because I got burned out on it a long time ago.  I will eat light cheese every now and then.  It's a good source of protein and a great snack!

*Add supplements 

In addition to my multivitamin I have added Amino Acids, Fish Oil, B-12, B-6, and Vitamin C

         
           

                              

I have very recently discovered AdvoCare, a line of amazing supplements.  I have tried out some of their products and love love love them so far!  The AdvoCare line is so extensive that there really is something for everyone.  There are several products from AdvoCare that have helped me, which I plan to share in a future post.

So there you have it.  Some subtle changes and some big changes.  I have honestly felt a lot better the past couple of weeks.  The main thing is that I have had more energy which is what I struggle with.  I have also gotten great workouts in, been able to keep up with the boys a little easier, and just feel better overall.  So something I'm doing is working.  :)  As I mentioned above in addition to changing my diet a bit, I have had some help from AdvoCare supplements.  I am super excited about the AdvoCare line!  I can't wait to share my discoveries with y'all so stay tuned!

xoxo
Sarah Marie

A Nutrition Journey

Yes, I'm aware it's been quite some time since I've posted.  Before I start my rambling I just want to let y'all know the reason I'm doing all of this research and why I care so much.  I don't know if many people even read my blog or care, but I view this as my personal writing space to talk about whatever is on my mind to share which happens to be fitness and nutrition lately...one of my biggest passions in life.  I would love to inspire or help someone in the process.  If you're interested, keep reading!

I am not getting any younger and basically need all the help I can get to have the most energy I can, stay in shape, and feel great.  I want to enable my body to work the best it can for me.  Our bodies are amazing gifts that need to be taken care of.  If we treat them the right way, they will work wonders for us.  I've been trying some different things and have been waiting to see what works and what doesn't.  It's really an ongoing process though.  

  In my initial nutrition post, I talked about wanting to change up my diet and drop a few lbs of fat.  I have made progress by dropping about 3-5 lbs (it fluctuates daily), added a little more muscle, and trimmed a slight bit.  I am still focused on rocking that bikini this summer and feel I have made a good start.  I thought about posting the obligatory before and after photos but am a little nervous about doing so.  I have mixed feelings about those but do understand why people do it.  I dunno...we will see.  Having said that I have been torn about several things involving my body lately.  Like I've mentioned before losing a few lbs and toning up is only a part of it for me.  I am still trying to find the right mix of foods, exercise, and supplements to provide me with the best energy, and be in the best shape physically, mentally, and emotionally.  Whew!  That's a lot, right?!  Well guess what?!  It all (well for the most part) has to do with nutrition.
I have been doing a lot of research so that's partly why I haven't posted in a while.  I am learning so many eye opening things that I really want to share my findings in hopes that it might help someone else.  I plan on breaking it down into small segments (that's the plan anyway).  

Let's start here...

I am by no means a nutrition expert nor do I have any degrees or certifications in nutrition (although I would like to), so everything I'm going to post is information I have gathered through my own research, reading, and experience.

I left off last time by adding daily 4 veggies, 2 fruits, and more protein to my diet.  I still have a hard time sticking to a hardcore "clean" diet but make sure I am eating all of the above.  I immediately noticed a difference.  I mean it really is amazing what a few florets of broccoli and some spinach will do for ya.  I actually crave my veggies now.  If I don't get my 4 servings in, I am ready to slam some the next day.  The protein thing is a little harder for me.  More on that later though.  Bottom line it has helped me to research and learn why we need to eat certain things and what those things do for your body to keep me on track.  After reading another book and researching a little more, I feel I have a better concept and grasp of nutrition as a whole.  

Sidenote:  I'm currently reading The Body Book by Cameron Diaz.  I wasn't expecting too much, but it has really put a lot of things in perspective.  I would highly recommend it.  It's a lot of stuff I already know but she does a great job of putting it all together to make perfect sense.

After all I've researched, all I really need to say is to eat clean whole foods, which is what we all already knew, right?  It's that simple.  Think farm to table.  The less your food has been touched since coming from the farm the better.  That cuts out processed foods, fast food, and a lot of what we eat.  So simple yet so hard!! We're all busy busy busy so that's how we've gotten away from eating clean in the first place.  That's where planning and prep come into play.  Since it's nearly impossible to get all the vitamins and minerals we need in a day, supplements can help fill the void.  Both topics which I will tackle in future posts.

I just wanted to give an overview today and plan to go more in depth on some things I've discovered in future posts.
Here's to healthy bodies, minds, and souls!

xoxo

Sarah Marie

I'm Back!

Hey y'all!  Sorry it's been so long.  Truth time...I've had a few hiccups the past couple of weeks and I'm embarrassed to say I haven't adhered to my "eat clean" diet the way I should.  I was sick a couple of weeks ago.  Then we had a big snow last week so we were stuck in for a few days.  I mean what else are you going to do but eat when you're stuck inside, especially with 2 little ones?  I like food way too much!  Anyway, I could definitely tell a difference when I wasn't eating as clean.  I didn't feel good at all.  My energy was low and I just felt ick!  

I am back on the wagon, so to speak, this week.  I am not being as strict as I was the first week or so, but am still getting my 2 fruits, 3 veggies, 4 servings of protein (1 whey protein shake included).  I am still avoiding sugar during the week for the most part.  I did indulge in a little bit of ice cream last night though.  The hardest thing for me is the carbs.  According to the book I read, you should only eat 2 servings of whole grains, but I've found I need more to help me get through my day.  I've been eating 3-4 servings a day.  Probably not the best but it helps keep me from starving to death.  

I have started taking the Amino Acid L-Glutamine this week.  It's supposed to help with protein synthesis which in turn helps with performance and building muscle among other things.  I've never taken it before so I'm curious to see if it makes a difference. 

I will leave y'all with a video update...  

xoxo
Sarah Marie

End of Week 2

Hey guys!  Quick update after week 2.  It was kinda a bust.  Not totally but like I said earlier in the week, I got a cold that really threw me off for some reason.  I ate clean Monday but just ate a lot.  I was starving but that was partly due to double gym time.  My next post is going to be about calorie intake and figuring out how many you need to take in.  Tuesday was fine but Wednesday was a disaster.  I was feeling rough and was stuck in the house all day with the boys.  I started feeling sorry for myself because I was sick and wanted some comfort food.  What do I reach for?  Yup sugar!  Unfortunately I had somehow missed throwing away the Toaster Strudels in the freezer.  FAIL!  

I had a major uh oh moment and was pissed at myself after.  It's so not worth it but why do I crave that sugar and comfort food?  Because it's like a drug...really.  I blame the cold this time.  Anyway I was very disappointed in myself but you just pick up where you left off.  Thursday was a little better but I had a carb binge in the afternoon since I didn't eat any with my lunch.  Remember this is about discovering what works best for me because everyone is different.  So I am discovering that I have to eat carbs at lunch especially after a hard workout.  I have found if I don't I end up binging anyway.  Even though I got off track a few days, I still got in my 4 proteins, 2 fruits, 3 veggies, and 2 whole grains.
By the way, I am loving my daily protein smoothies!  

Some of my fave recipes:

1 scoop strawberry protein (yum by the way)

1 cup of unsweetened almond milk

Handful of spinach

Handful of frozen berries (blueberries or strawberries or both!)

2 ice cubes

~

1 scoop chocolate protein

1 tablespoon peanut butter

1 cup of almond milk

1/2 cup of oats (optional)

2 ice cubes

Honestly I haven't felt great this week but that's because I've been sick.  Oh and I have been sleeping terribly!  On the bright side, I did lose another pound.  WHAT?!  I know crazy, right?  I hope it's fat and not muscle.  I have been doing more weights lately so hopefully not.  This weekend I plan to keep it cleaner than I normally would since I already had a cheat sugar meal this week and added in some extra carbs.  I still may indulge in 1 cheat meal.  I'm not sure yet. 

Now it's time to hit the gym!

Hope y'all have a great weekend and stay healthy!!  

xoxo 

Sarah Marie

It's a Struggle

Truth time...it is freaking hard to eat clean.  Everywhere you go we are inundated with crap.  It is shoved in our faces on a daily basis and that makes it extremely hard to make the right choices.  Even when we're thinking we are making "healthy" choices, we may not be.  This is partly why I am researching and experimenting to learn more about nutrition.  What do we really need?  What can we have in moderation and be OK?  Just the other day I walked into a drugstore and I honestly felt a little like a crack addict.  Everywhere I looked there were sugary treats calling my name.  Normally I would cave and pick up that pack of gummy bears but I actually am proud of myself for having the willpower to resist.

After week 1 of clean eating, I have noticed I do have more energy.  I feel better.  I shed 5-6 pounds which I believe is mainly water and maybe a pound of fat?  Like I said before it's not totally about the weight.  I have to keep telling myself that because I have a tendency to be a slave to the scale.  I am still pretty hungry around the clock, but I have been feeding my body nutritious things instead of crap which definitely makes a difference.  I do workout a lot and it takes a lot of energy to keep up with my 2 year old twins and the household, so I'm pretty sure I'm burning a lot of calories.  Still trying to figure out the right amount of calories I need to fuel me through my days.  That's a post for another day though.  I do think I am on the right track.

I'm not going to lie it's HARD!  Eating healthy takes time and preparation and you have to be on your game at all times.  Dinner is still the hardest meal.  We are all exhausted by the end of the day and if we don't have a meal already prepared that we can heat up then it's not happening.  This is where better pre-planning needs to come into play.

I had a little hiccup yesterday but I'm back on track today.

Happy Tuesday y'all!

XOXO

Sarah Marie

Guidelines for Eating Clean

~Day 5~

Quick video update...

Today I want to share my new way of eating which really isn't much different from what I normally do.  Just adding in a few more veggies, fruit, and protein and getting rid of sugar and unnecessary carbs.

I'm obsessed with this book by Jackie Warner.  I know I've mentioned it before but I agree with everything she says and am learning so much.  It really has helped me to have her lay it all out.  I mean I've heard this stuff for years so it's nothing new but something about seeing it laid out is so helpful.

 

It's so simple really...

For 5 days you adhere to the diet below and then you get 2 days where you can have 2 cheat meals that are 1500 calories or less each.  You can have that glass of wine or cocktail as a part of your cheat meal and you can even throw in some dessert. ;)  In my experience I feel that it is completely necessary to have something to look forward to each week.  I am a total foodie and giving up all my food loves completely just isn't an option.  There is nothing wrong with indulging within reason.  It helps keep you on track too if you know you're going to get that burger at the end of the week.

Daily:
*I'm not going to go into great detail but this gives you a general idea.
Check out Jackie's book if you want specifics.

1. Protein: 4 4oz servings
-Fish
-Lean Poultry
-Lean meat (lean cuts of beef or pork)
-Low Fat Dairy (no cow's milk)
-Eggs
-Beans
-Whey Protein

2. Carbohydrates
-Veggies (3 cups)
-Fruits (2 whole fruits)
-Grains (2 1-cup servings)

3. Fats: 1 Serving (Pick one)
-2 tbsp oil
-1/4 cup nuts or seeds
-1/4 avocado

4. Beverages
-3 liters of lemon water
-Decaf green tea or herbal tea
(Although I will say I do have to have my 1/2 cup of coffee every morning.
Not going to give that up.)

Pretty straightforward right?
I mean isn't this we've been taught since elementary school?

XOXO
Sarah Marie