VITAMINS & SUPPLEMENTS

Vitamins & Supplements I take are:

• Whey Protein Powder
• Psyllium Fiber
• Vege Greens
• Jamieson Total Energy
• Apple Cider Vinegar Capsule
• Calcium with Vitamin D
• Omega 3-6-9
• Multi-Sure for Women
• Acidophilus
• Vitamin C Chewables

I take one scoop of protein powder with some skim milk and blend it in my magic bullet (i love the MB) after a workout - approx 200 calories- Good calories!
Or you could have a glass of chocolate milk - Great source of protein after a workout but a bit higher in fat

The one I take is just a regular Whey Protein (chocolate flavoured) It's great with skim milk it just tastes like a chocolate milk-shake.  The manager at the supplement store recommended Sensations for me because it's lower in fat and better for the low calorie intake for ladies - So maybe I'll get that one after my tub runs out.

I have one Tbsp of Psyllium Fiber mixed with a half glass of skim milk - just chug it!

I usually have my Vege Greens mixed with water - I'm going to try it in my next protein shake I'll let you know if its nasty or not... considering I have chocolate protein powder, I have a feeling it will be.....

Jamieson's Total Energy is my new favorite vitamin.  Each caplet contains siberian ginseng 100 mg, bee pollen and royal jelly 175 mg, kola nut 100 mg and rocky mountain wheat grass 125 mg and 100mg of caffein.  To see full detailed benefits click here

Because I work night-shifts and have irregular sleep patterns - even though I get my 6-8 hours sleep, my body is still super tired (My shifts are 11pm-7am) 

So I usually take Total Energy vitamin right before a workout, it's healthy, wakes me up, lets me get a full potential workout and helps my muscles recover faster.  Along with detoxifying, reduces wrinkles, slows signs of aging, anti-tumor activity, and also has has favorable effects in people suffering from chronic illness such as:

• Atherosclerosis
• Diabetes mellitus
• Hypertension           
• Rheumatic heart disease
• Chronic bronchitis, etc

I take my Multi-Vitamin, calcium, vinegar and omega after I had a big meal whether it's my breakfast or my lunch.... I get pretty nauseous if I don't have much in my stomach and it SUCKS!  So I make sure I got a lot in there!

Make sure you have food in your tummy!!


Acidophilus = Amazing Vitamin!

• Not only does it help with your digestive system but it also prevents and cures yeast infections, urinary tract infections and cystitis! Who wants those? yuck!
• It helps if you struggle with upset stomach issues like IBS (Irritable Bowel Syndrome)
• Improves lactose absorption in people who are lactose intolerant
• Aids the treatment of respiratory infections such as sinusitis, bronchitis and pneumonia.
• Lower the risks of allergies such as asthma, hay fever, allergies to milk and skin reactions such as eczema.
• Help in treating high cholesterol

They are the same healthy little bacterias (Acidophilus Lactobacillus) found in yogurts such as Activia

And the great Vitamin C Chewables... I eat them like candy! Whatever your body doesn't need you just pee out anyways :)

Enjoi and be healthy!

xx

Do you have any supplements/ vitamins you reccomend? Share!

CALCU-LATER!

HERE ARE SOME CALCULATORS TO FIGURE OUT CALORIE INTAKE, CALORIE BURNING AND OTHER INFO ABOUT YOU!
SCROLL DOWN FOR EASY CALCULATORS :)

This calculation is to determine your BMR (Basal Metabolic Rate)
(p.s. - there are 12 inches in a foot! So if your 5`7`` you`d be 5x12+7= 67inches)

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Once you have your BMR you can determine your calories needed per day to lose weight

Little or no exercise : Calorie-Calculation = BMR x 1.2
Light exercise/sports 1-3 days/week: Calorie-Calculation = BMR x 1.375
Moderate exercise/sports 3-5 days/week : Calorie-Calculation = BMR x 1.55
Hard exercise/sports 6-7 days a week : Calorie-Calculation = BMR x 1.725
Very hard exercise/sports & physical job or 2x training : Calorie-Calculation = BMR x 1.9
 
To calculate your BMI (Body Mass Index) Which is Body Fat %:
 
BMI = ( Weight in Pounds / ( Height in inches ) x ( Height in inches ) ) x 703
ex: 130/67x67x703 = 20.35%
Here is a link to see where you stand with your known BMI
http://www.freedieting.com/images/bodymass.jpg

Nutrition percentages for your day:

Calorie Intake per Day: 1,800 (Just an example)
Protein: 10% of your calorie intake (180g)
Carbs: 11.5% (156g)
Fats: .03% (60g)

Check out http://www.freedieting.com/ they have some great ones for a simple way of finding out these calculations.

How many calories do I burn if I....................
Check this link out for a great calculator to see how much running for 20 minutes burns!
http://www.caloriecontrol.org/healthy-weight-tool-kit/lighten-up-and-get-moving

If you have any other calculations you`d like to see let me know!

xx