Supplement Guide: Probiotics

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What are probiotics? Why would you want to put bacteria into your body? Wouldn’t that make you sick?? NOPE! Probiotics are the GOOD bacteria that keep your system running and chuggin’ along =) They help maintain the good bacteria in your intestine, and can aid in digestion and also help with things like skin disorders (it helps with my acne), inflammation, diarrhea, gas, bloating and even IBS.

Woman tend to take probiotic mainly when they are put on medications that are an antibiotic. (things like strep, bronchitis, colds and other illness’s) Antibiotics are so strong that yes, they kill the bad bacteria and bug you’ve caught .. but they also kill the good bacteria too making your system almost weaker towards other viruses leading to the most common thing we see in women, yeast infections. So its good to take a probiotic when the doctor does prescribe you an antibiotic.

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Now there is naturally good bacteria already within your system, or at least I hope there is haha. Also foods like cultured milk products are a good way to get some good bacteria too. ie. yogurts, kefir, sauerkraut, miso soup, sourdough bread, cheeses….

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When looking at all the different probiotics out there…. your going to see billions and zillions and millions and … how do you know which one to get?!

Well, there are some that need to be refrigerated to keep the microorganisms alive and there are also ones that require no refrigeration as well, its all up to you. I don’t think you can get “too many” billions of probiotics, I personally feel better when I take a higher amount, but that’s me. You have to find what works for you. Start with a smaller dose (around 15-20 billion) and up it if you want. Try a few different brands too.

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Supplement Guide: Glutamine

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What is it?

  • Glutamine is an amino acid that helps with the production of muscle. Its a naturally occurring amino that’s already in your body. Not just glutamine, but all amino acids are the building blocks of protein. Its mainly known as a sport supplement to help with recovery, but has been show to improve the immune system, help with illnesses and help wit people who have gone through surgeries.

Some foods Glutamine is in include:

  • Milk
  • Beef
  • Peanuts
  • Pork
  • Cabbage
  •  Spinach
  • Soy
  • Yogurt
  • Chicken
  • Parsley
  • Egg Whites

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Using it for Sports Performance:

  • When you start training or even working out a lot, your body’s natural stores of glutamine begin to diminish. Therefor supplementation will help your replenish that amino along with aiding in recovery.  Its also been shown to help with cortisol levels, because cortisol has been known to break down muscles. So replenishing glutamine if you’re working out a lot is ideal.

How much should I take?

  • There are many types to take including pills, liquid, and powder forms. There also is usually BCAA (Branch Chain Amino Acids) and Glutamine in protein powders already, so depending on how much your working, how clean your eating and your lifestyle … the amount in their might be enough. The average recommendation is around 5 grams 2 or 3 times a day.
  • Personally I would judge it on how you feel too, if your SUPER sore, take a little extra and so on so forth.

I like to take it with every protein shake I make within the day (usually 2-3 shakes a day…and I use the powder form for this and just mix it in). I also take 3 grams at night (capsule form). When you’re sleeping or resting, its easier for your body to heal and recover.. that’s why its good to take towards the end of the day. =)

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Tip Of the Week # 10: Ginger Speeds Fat Loss!

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Ginger helps promote digestion and helps speed up metabolism, which in return helps speed up fat loss and helps with burning more and more calories! Whoo!

Obviously there are a few forms of ginger, Whether you buy the root and add it into your dishes, there also is ways you can broil it, bake with it, and there is even ginger powder that is used in a lot of oriental foods…. but I like it in teas personally!

You will need a higher dosage for fat loss to take effect than just a cup of ginger root tea every night. Around 250-300mg  3 times a day is what that common recommendations seem to be. Yes, it may help you speed up your metabolism, but a healthy diet (clean eating) and exercise are still the best ways to burn fat.
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Not only will ginger help with weight loss, it also is known for helping with things like…

  • Digestion
  • Upset stomach
  • Constipation
  • Nausea