Want to start your day off in the best possible way and set yourself up for nutritional success?? Go to your local health food store and pick up these simple items to mix in a shaker cup with as much water as you prefer (I prefer less water!) and begin your day by drinking these three ingredients:
- Creatine:Did you know this is one of the only supplements proven to increase energy, muscle growth/recovery, and brain power? Yes, its’ true – it is not just for muscle-bound body builders anymore because almost everyone can take it for mental function, energy, and preserving muscle mass. It is also excellent for concussion victims. Take 5 grams – about 1 tsp. per day and make sure it’s pure and simple creatine with no added sugars or caffeine.
- Marine Collagen(hydrolyzed and with Vitamin C): As we age, our body’s ability to produce new collagen declines and existing collagen begins to break down. The loss of collagen effects skin, joints, and bones. The decreased collagen may also lead to increased digestive problems, weakened immune system, and increased risk of chronic illness. A recent article in the Globe and Mail turned me on to collagen’s benefits for tendons, bones, ligaments, and repair after exercise as the scientists gave 15 grams to the athletes (so you will need to take about one and a half tablespoons). The researchers saw great improvements in the 15-gram dose. By the way, 5 – 10 grams didn’t do the trick – it must be 15g or more. Since then I have gone on to find these additional benefits of marine collagen: it builds bone strength, boosts thyroid, improves skin, hair, and nails – and even wrinkles, stabilizes blood sugar, boost the mood hormone and brain function, reduces inflammation, heals inflammation and immunity within the gut and helps with joint pain.
- Whey/Pea/Hemp Protein: For immunity, muscle, metabolic, antioxidant and strength benefits toss 1 to 2 scoops (at least 20 to 30 grams for women; and 30 to 40 grams for most men) in your cup. I prefer vanilla flavor because it can mix easily with the creatine and collagen. If you can’t take whey protein, pea or hemp protein can work too.
Shake, drink and devour all these wonderful metabolic, energy, and body benefits from the one simple concoction of these three supplements. I can tell you something else – I am never ever sore from my intense workouts and I feel energized and focused all morning. Best to shake and not to blend as these are delicate proteins.
Afternoon Snacks: Pay attention to how you feel: You may need to change when you eat certain foods and in which combinations.
- Craving muffins or pastries at 3 pm? Definitely cut the carbs from breakfast, increase your protein to hit your 30 to 40 gram goal per meal and add a fiber supplement along with fruit to your smoothies at breakfast.
- Add fibre or water-based foods. The perfect afternoon snack is watermelon or berries with soluble fibre supplement, as this fibre makes you full and aids in decreasing inflammation in the gut. Mix these into Skyr (or lactose free yogurt) for some protein. This is especially important if you have strength trained that day. Another great option would be to sliced or ground turkey with two cups of spiced up veggies tossed with a tsp or two of extra virgin olive oil.
- Evening: It’s ALL about the tracking and you must get results weekly! Use a lifestyle tracker like Fitbit, an online app or good ol’ pen and paper! If one week goes by without favorable changes, while you are following your plan, get help – change your plan and reset your approach.
- Return to your tracker from the morning for 5 more minutes. Track your diet intake daily – as well as how you feel – your energy, hunger, cravings and activity. You need to become a metabolic detective – everybody is different, and diets always need adjustments – how you feel at the end of the day is a direct result of your dietary intake and activity during each day.
- Assess your protein intake for the day – if you are low, drink a protein shake, 10 almonds, or 2 or 3 large walnut pieces and a square of dark chocolate or or chocolate meal replacement (low in carbs, sugars and fats) and go to bed!
- Still no results – test your thyroid levels at a Naturopathic Doctors. Visit our friends at True Roots Naturopathic Clinic in Uxbridge. The most important thing is stay motivated ie. attend classes like at NRG 4 Life Fitness (which are super motivating!) and to approach your health with a sense of priority and proper direction for results. Take your health seriously, nobody else can do this for you! “If it has to be, it’s up to me!” You need to look after you!!