Nutrition

Are Multivitamins Useful?

Published by superadmin on November 15, 2022 | Leave a response

There’s a lot of variety of multivitamins on the shelves of pharmacies, so you might think they’re the most useful health benefit available. That isn’t exactly true. If you’re in the grocery pharmacy, the produce section is actually more beneficial for your health. Madison Avenue has done a good job convincing America that they need to take vitamins daily, but so did the covid-19 scare. In 2020, the multivitamin market in America grew dramatically with children’s vitamin’s increasing 37.2% for $306 million in sales, men’s up 33.7% for $229 million in sales and women’s vitamins up 19.6% for $474 million.

Recent studies have changed old beliefs.

A widespread recent study of 450,000 people showed that multivitamins didn’t reduce the risk of cancer or heart disease. Another study of almost 6,000 men that lasted 12 years showed it didn’t reduce the risk of mental decline in seniors, contrary to an earlier study that said it did. While there are some benefits for taking specific supplements, that’s not necessarily true for multivitamins. One study, however, did find that multivitamins may reduce the risk of macular degeneration and cataracts.

More isn’t necessarily better.

More recent studies also found that taking high doses of vitamin E and beta-carotene at high doses may be harmful. If you’re taking water-soluble vitamins, your body flushes excess out in the urine and feces. The biggest problem from consuming too much of a water-soluble vitamin is digestive issues. However, fat-soluble vitamins, such as vitamin A, D and E, are stored in the body, which can lead to overdoses.

There’s a better way to get your vitamins than taking a multivitamin.

Taking a specific vitamin and mineral supplements is quite different from taking a multivitamin. For instance, women that are considering pregnancy or who are in early pregnancy should supplement with 400 micrograms of folic acid daily. People in northern areas in the winter would do well to supplement with vitamin D if their diet doesn’t contain enough. Also, supplemental iron can be beneficial. If a person is deficient in a specific vitamin or has problems with absorption, it also is a good idea to take it. Most of all, eating a healthy diet is the best way to ensure adequate dietary needs are met.

Too much vitamin A can cause liver damage, interrupt calcium storage and cause calcium to build in the kidneys, damaging them. It also can contribute to lung cancer in smokers, but ironically may help those with COPD.
In order to get the benefits of multivitamins, they need to be absorbed and the right form of the nutrient. The binders used and type of nutrient needs to be natural and not in tablet form, which normally means they’re very expensive.
The most common problem, even for the far more expensive multivitamins, is an insufficient dose to make a difference or an excess dose that can cause problems. Most problems come from an insufficient dose.
Many multivitamins contain filler or are made from non-organic materials, such as ascorbic acid—vitamin C—which is made from GM corn. There are artificial flavors and colors added, plus heavy metals and chemicals.

For more information, contact us today at Body Sculptors Personal Training

Posted in Fitness, Fitness & Wellness, Nutrition, Supplements

Healthy Eating In Real Life

Published by superadmin on October 15, 2022 | Leave a response

Are you always on the run and don’t have time for healthy eating? That’s how a lot of people in Louisville, KY, feel. Real life doesn’t look like a segment from a sit com out of the 1950s where mom stayed home and cooked all the meals from scratch, families seldom ate at restaurants and there weren’t even TV dinners, let alone the variety of microwave options available today. To eat healthy today, you have to plan ahead and choose food wisely, even if it’s restaurant food.

If you have time to cook at home, make it easy and create a colorful plate.

Not everyone has a chance to cook at home, but if you do, make it nutritious. One simple way to ensure that is by making your plate colorful. If your collection of food isn’t eye pleasing, with a wide range of color, it’s probably not well-balanced. Think about a plate that only contains meat, potatoes and white bread. You only have two colors, with butter melting, possibly three. When you make your plate more colorful, by adding green, red, yellow and purple fruits and vegetables, it’s far more pleasing to the eye and healthy. Artificial coloring, like those used in Skittles or M&Ms don’t count.

Plan your meals ahead.

If you prefer not to study and learn all there is to learn about nutrition, or simply don’t have the time, don’t worry. You don’t have to know all that information. Our nutritionists can do it for you and create meal plans specifically for your needs. All you have to do is buy the food and assemble it. You can make a week’s worth of meals over the weekend and even freeze some for later if you double the recipes. After work, all you have to do is heat and eat. It’s faster than a drive through.

Expect to eat out occasionally.

Even the best laid plans can go astray, so why not plan for contingencies. If you’re going to eat at a fast food place, make it one that offers healthier options and choose those foods from the menu. Panera has a poppyseed salad with chicken that’s healthy. Chick-Fil-A offers grilled chicken options. Starbucks offers sous vide egg bites. Even KFC offers grilled chicken breast with mashed potatoes and green beans as an option.

It’s also about what you drink. If you’re drinking soft drinks, including diet soft drinks, you aren’t doing your body a favor. While diet soda doesn’t have calories, studies show it can cause your waistline to grow.
Have healthy food in the fridge that you can eat on the run. Cut up fresh fruit and vegetables and have those ready for snacks and mini meals. Individual serving packs of nuts are also good options.
Learn to make smarter choices when you eat. Use Greek yogurt or even pureed cottage cheese in place of sour cream for potatoes and substitute brown rice for white rice as a healthier option.
Avoid frying food and instead opt for other techniques that are healthier, whether it’s roasting, steaming or even air frying, you can save calories and improve the health benefits of your food.

For more information, contact us today at Body Sculptors Personal Training

Posted in Fitness & Wellness, Lifestyle, Mindset, Nutrition

Are Beans KETO Friendly?

Published by superadmin on October 5, 2022 | Leave a response

Keto has become one of the latest weight loss crazes that actually works. It requires paying close attention to the number of carbs you consume, so most people opt for more protein in their diet in the form of meat. There are lots of reasons for wanting to add beans to the diet that range from affordability to making meals more interesting. They’re nutritious and a good source of plant protein. However, beans are also higher in carbs. Not all beans are the same when it comes to carbs.

There are many healthy benefits from beans.

If you watch westerns or tales of early settlers traveling by wagon train, you’ll notice that many meals contain beans. They are not only foods used in the old west, but also hundreds of years before throughout history. They’re plentiful and the most common ingredient from the past. Beans are nutritious, not only do they contain protein, they have vitamin A, thiamin, niacin, riboflavin, folate, iron, magnesium, calcium, selenium, zinc, copper, phosphorous and potassium. That’s a very broad list of nutrients.

Not all beans are the same when it comes to a keto diet.

Beans are high in carbohydrates, making it more difficult to insert into a keto diet and still have carbs left for other foods. You have to plan more carefully than you would if you ate a steak. To make it even more difficult, not all beans are the same when it comes to the carbs or calories they contain. White kidney beans, for instance, are high in both calories and carbs, with just a ½ cup containing 16 grams of net carbs and 124 calories. However, their dark red counterpart, dark red kidney beans, have just 109 calories per cup and 11 grams of carbs.

Which beans are better for keto diets?

The best type of beans for a keto diet are black soybeans. They’re creamier and sweeter than their yellow counterparts. They have a high protein count, lots of fiber, iron and calcium. Since soybeans are normally lower in carbohydrates, these make a good option. Most of these are used in veggie burgers, but can be made into tofu, added to salads or stews. For a half cup, they contain 120 calories, but just one gram of net carbs.

Pinto beans, like white kidney beans and the highest in carbs and don’t make a good addition to a keto friendly diet.
While beans are an inexpensive source of protein and contain a lot of nutrients, they also can cause digestive upsets and may cause inflammation from the enzymes. Most people find that the more they eat beans, the fewer problems they have.
While the carb count is high in beans, people who consume a targeted keto diet may be able to include them more often. People using this type of diet are often athletes and people who get more than normal amounts of exercise.
Rather than trying to figure out the right type of diet for you, whether it’s keto or not, why not take advantage of our nutritional program where the diet is created for you. All you do is buy the food.

For more information, contact us today at Body Sculptors Personal Training

Posted in Fitness & Wellness, Lifestyle, Nutrition

Alternative Breakfast Ideas To Mix Things Up

Published by superadmin on December 10, 2021 | Leave a response

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Posted in Nutrition