The Best Vitamins You Should Be Taking

The Best Vitamins You Should Be Taking

The Best Vitamins You Should be Taking

In a perfect world we would consume all of the needed nutrients for good health through diet alone.

However, this is far from a perfect world.

Our diets are not nourishing us like they should be, and this is due to a number of reasons.

Why we need vitamins

First, most of us don’t eat “clean” 100% of time. We don’t always eat the recommended servings for fruits and vegetables and we have been known, on occasion, to eat from a box instead of a home-cooked meal.

Second, the foods today do not possess the same nutrients that they used to (due to poor soil quality and GMOs), and third we are not getting the variety of foods, on a daily basis, that we should be to cover the gamut of nutrients we need to function our best with.

All of these leave gaps in our diet that need to be filled by vitamins and supplements.

This does not, however, give you free rein to eat what you want because you can supplement good health.

You will always get more from a vegetable and a piece of fruit than you will from a pill.

The best vitamins you should be taking

To find out what the best vitamins and supplements most people should be taking on a regular basis I consulted with Halina Kwiatkowska, owner and operator of Ladner’s sweetest little health store Parsley, Sage and Thyme.

I wanted to know if there were certain vitamins that we should be taking, and if so, do these recommendations change as we get older.

For all ages Kwiatkowska recommends a:

– A good multi-vitamin

– A probiotic

– Omega-3

(Note: These are general recommendation. Grab a more detailed and specific recommendation for your health by visiting Parsley, Sage and Thyme).

Multivitamin

She explains that a multivitamin is a “foundational supplement” containing vitamins and minerals (and in some cases other nutrients as well), considered necessary for our daily functioning.

Think of a multivitamin as our “insurance”. A little extra added protection for our health.

You can also buy multivitamins specific to your gender, as we well as your age group and other specific conditions like prenatal or active multi’s for athletes, tailoring your multi to your life and lifestyle.

I am in love with this brand of multivitamin and I buy the over 40 women blend.

[bctt tweet=”Health is like money. We never have a true idea of its worth until we lose it. #Truth”]

Probiotics

Probiotics are recommended for a healthy digestive tract and gut. They are the healthy bacteria keeping our gut, and our health, happy.

Unfortunately, our modern North American diet, accompanied with overmedication and over-sterilization, has stripped us of essential, beneficial bacteria in our gut and we need to supplement with a probiotic to counteract this.

Probiotics will help to keep our digestion and absorption going, not to mention help support our immune system so we can fight off infections, flus, colds and other illnesses.

Probiotics can be found in fermented foods such as:

Sauerkraut

Kimichi

Kosher pickles

Tempeh

Kombucha tea

Miso soup

Kefir

Yogurt

These are not foods a lot of us eat on a regular basis, though, which is understandable why they are a recommended supplement.

Local peeps! If you need a kick in the a** to get your diet and waistline back in order sign up for my 30-Day Diet Bootcamp. You get the plan, weekly coaching and support for the 30 days.

Omega 3’s

Omega-3’s are essential to our health as well. However, as essential as they are our bodies we cannot produce them. We have to consume omega-3 rich foods and supplements from our diet.

Omega-3’s protect our cells from inflammation. They are able to envelope every cell of our body, giving them the protection they need from the stresses of daily life.

These stresses and inflammations can be brought on by a poor diet, a high stress life, an active lifestyle (yes, exercise is inflammatory), as well as current disease and sickness.

Omega 3’s can also be used to combat diseases like arthritis, as well as the prevention of Alzheimer’s.

Omega 3’s are most abundant in cold water fish, as well as in some seeds like chia, sacha inchi and flax.

When supplementing, look for an Omega-3 that has a higher EPA (eicosapentaenoic acid) to DHA (docosahexaenoic acid). In addition, talk to your physician before adding them as a supplement to your diet as they can interact with some medications.

Over 40 vitamin recommendations

As we get older, into our 40’s and 50’s, Kwiatkowska recommends adding an adrenal support supplement, vitamin D3 and magnesium to our daily diet as well.

Adrenal support is particularly important for women in their peri and menopausal years, as well as anyone who has high levels of the stress hormone cortisol floating through their blood on a daily basis.

How do you know if that’s you?

Some classic signs of adrenal exhaustion are:

Fatigue

Depressed mood

Irritability

Unable to drag yourself out of bed, yet in the evening you can’t fall asleep

Brain fog and poor memory

You rely on sugary snacks and caffeine to get you through the day.

If that’s you, you need to start taking care of your adrenal glands and begin making some lifestyle choices that will lower your cortisol levels.

Vitamin D3 is important because it is involved in regulating the levels of the minerals calcium and phosphorus. It also boosts our immune system and is used for conditions of the heart and blood vessels, including high blood pressure and high cholesterol.

In addition, vitamin D3 is used for diabetes, obesity, muscle weakness, multiple sclerosis, rheumatoid arthritis, chronic obstructive pulmonary disease (COPD), asthma, bronchitis, premenstrual syndrome (PMS), and tooth and gum disease and certain skin conditions.

It’s lack in our bodies has been linked to every cancer ever known.

Health Canada has recognized the importance of D3 and recently raised the daily intake of vitamin D3 to 8,000 IU (International Units) per day, even in the summer months.

Magnesium is an important supplement as we age as it is needed to help combat diseases such as hypertension, diabetes, asthma, osteoporosis, and liver disease to name a few.

Magnesium will also help curb anxiety and panic attacks, relieve insomnia and reduce muscle cramping (important if you are active).

The Best Vitamins

Best time to take your vitamins

When the best time to take your vitamins?

Most supplements are best taken in the morning, but some require to be taken twice or even three times a day.

Most multivitamins are twice a day, with the first one always in the morning and the second one in the afternoon, but not too late in the evening.

Other supplements that are specific to a condition may vary on when the best times are to take.

For example, most minerals should be taken in the evening as they absorb better when you are sleeping.

Take your vitamins with or without food

Multivitamins, minerals and most supplements should be taken with food to help ease their digestion and absorption.

Kwiatkowska explains that in the presence of a snack or a meal, your vitamins will be broken down as part of that meal and enter the bloodstream slowly.

This will prevent a stomach ache, burping (which can be a tad embarrassing when out in public), or a digestive upset.

Taking your vitamins and supplements with food will also slow down the uptake of nutrients into the bloodstream.

In the end, though, it’s important to first eat real food, second supplement when you need to and third live an active and healthy lifestyle – no matter what age you are.

Parsley, Sage &Thyme Natural Health Store has been part the Delta/Ladner community since the early 1970s. www.parsleysagethyme.com

 

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Toning Cardio Workout for Home

Toning Cardio Workout for Home

Toning Cardio Workout

My 20-Minute Toning Cardio Workout for Home is perfect for on vacation, as well as any time you are travelling and don’t have any access to equipment.

I added a lot of core moves into this one too, so if you are desiring stronger abs this is a great toning cardio workout for you.

The sad news is I am all by myself for this workout. Loving husband was not feeling well so I did not have the heart to drag him along. I must admit, though, I missed him.

20-Minute Toning Cardio Workout

What exactly is a “toning cardio workout”, you might be wondering?

Well, basically it’s a workout where we are going to build some strength as well as build your heart and lungs. I have used a lot of body weight moves that will challenge the muscles enough to stimulate some growth (good news!) and at a pace that will keep the heart rate up.

You’re gonna love it!

Click here if the video does not appear for you.

20-Minute Toning Cardio Workout

Burn more fat by doing this workout first thing in the morning, before you eat.

By performing cardio in a “fasted” state research is now indicating that we will hit our fat stores faster. You see instead of using the carbs from our food to help motor us through our cardio, we will use our pesky fat stores instead.

I, myself, have been testing this theory and have seen positive results with it. Give it a try with this workout.

20-Minute Toning Cardio Workout

20-Minute Toning Cardio Workout

 

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BOSU Ball Tabata Workout

BOSU Ball Tabata Workout

BOSU Ball Tabata Workout

Short workouts, like a BOSU Ball Tabata, are always bittersweet. They are sweet because they are short and they are bitter because you have to put some serious work behind them to see results.

My BOSU Ball Tabata Workout is the perfect bittersweet workout when you need:

  • A workout that is under 30-minutes
  • A workout that will get the heart rate up
  • A workout that will target the legs
  • A workout that will also hit the upper body
  • And, a workout that will get your core strong

BOSU Ball Tabata

 

BOSU Ball – What’s so great about it?

I have been using the BOSU ball for years and I love it for the sole reason that it spices up regular moves like squats, push-ups, lunges, crunches, mountain climbers, etc.

Since the dome creates an unbalanced training ground for you and your muscles, you have to work a little harder to stabilize your body while performing any exercise on it.

This extra work translates to more muscles used and more calories burned.

Click here for BOSU’s website.

BOSU BALL TABATA WORKOUT - FITNESS WITH PJ

BOSU Ball Tabata Full Workout - Fitness with PJ

 

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The Truth About Standing Desks You Need to Know

The Truth About Standing Desks You Need to Know

The Truth About Standing Desks You Need to Know

The truth about standing desks you need to know…

We all know that sitting is bad for us. Heck, most of us feel it when we do sit for too long.

We feel our low back start to throb when seated on the plane. Or, our hip pain flare up when in the car for a long period of time. Or, the ache in our knees when seated at an event and we simply can’t stretch out our legs.

Some of these activities we can control while others, like sitting in front of a computer all day, we can’t. If you are one the many Canadians who has to work for a living, then you cannot not sit for your job.

Prolonged sitting has been linked to heart disease, a shorter lifespan, diabetes and cancer.

How to die quicker

One study compared adults who spent less than two hours a day in front of the TV or other screen-based activity, with those who logged more than four hours a day.

Those with the greater screen time/sit time had a nearly 50 percent increased risk of death from any cause, and about a 125 percent increased risk of events associated with cardiovascular disease – such as chest pain (angina) or heart attack.

What’s worse, is now they have found that spending a few hours a week at the gym or otherwise engaging in other moderate to vigorous activities does not seem to offset the damages that sitting does.

What does then?

Standing desks to the rescue?

For the past few years standing desks have been touted as the saviour to sitting.

These desks, which can be adjusted so you can work in either a sit or stand position, have become extremely popular (just Google “buy sit-stand desk” and you will get over 2 million hits).

But, do they really work? Does standing in one place do anything for your health?

Recently researchers from a Cochrane work group took a look at twenty different studies with a total of 2174 participants.

Their aim was to see if workplace interventions and changes actually helped, and if the participants sat less because of these interventions.

The variety of studies that were evaluated used different forms of interventions. Some used information and counselling to encourage people to move more through the day. Others looked at software, some at mindfulness training and almost half of all the studies assessed looked at the effects of active workstations (i.e. standing desks).

The truth about standing desks

What did they find? A big fat nothing.

They found that none of the interventions had any real impact on our sit time, and that sit-stand desks had “very low quality of evidence” that it reduced sitting at work in the short term (to date there are no long term studies).

The studies also revealed that sit-stand desks did not have any considerable effects on work performance, musculoskeletal symptoms (such as low back pain), or sick leave.

There were too few participants and too many poorly designed studies that no real data could be gleaned from them.

Some experts also argue that simply standing in one place is really no difference than sitting in one place.

There is no evidence that standing for four hours, as opposed to sitting, will provide you with health benefits.

In fact, both prolonged sitting AND standing are both shown to heighten your risk of enlarged veins (hello varicose veins).

What to really do

So, what do you do? How can you offset the ill-effects sitting has on the body?

Right now science does not have an exact answer for us. As indicated in the Cochrane study, more research, with a much larger sample group, for longer periods of time are needed.

In the meantime, we must move our bodies more. We have become a society of sitters. Whether it’s in the car, at a desk, or in front of the TV.

I think once we remember that our bodies are the machines that should be powering us through life, we will take the necessary steps (literally and metaphorically) to solve our sitting problem.

Until then, give me ten squats every time your butt hits a chair.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Upper Body & Abs Workout for Women (Part 2)

Upper Body & Abs Workout for Women (Part 2)

Upper Body and Abs Workout for Women (Part 2)

When I set out to film workout videos I look at three things: has anyone requested certain workouts, what workouts are lacking on the channel and what are my most popular and viewed workouts.

Hence today’s workout Upper Body and Abs Workout for Women – Part 2 (but, really guys can do this too).

If you have done Part 1 Upper Body and Abs Workout for Women  I thought you might would enjoy another workout to add to their upper body training repertoire.

And if you haven’t done Part 1 – there is no need to do any of these two in order (part one first and then part two). Just choose at least one upper body workout a week and do it please. That’s all I ask.

upper-body-ab-workout-for-women-photos-fitness-with-pj

Upper Body & Abs Workout for Women – Part 2

 

Upper-Body-Ab-Workout-For-Women-Full-Workout-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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