Nutrition Archives — ShesTough
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Category: Nutrition

SUPPLEMENTS FOR DIGESTIVE ISSUES

The saying goes you are what you eat. But in reality, you are what you eat, digest, and absorb. If you are chewing your food thoroughly before swallowing it, drinking 1.5-2 liters per day, eating 3 clean protein balanced meals per day, exercising and still getting digestive complaints like bloating, gas, abdominal pains, and or heartburn/reflux you should consider the following supplements:

  1. Betaine Hcl
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Digestion begins in your mouth so make sure you are properly hydrated and chew your food thoroughly before you swallow. The next place digestion takes place is in the stomach. Research shows that stress can actually slow down acid secretion in the stomach leading to digestive issues. Meaning, if you don’t have enough acid in your stomach you are at risk for digestive issues throughout your whole digestive tract. If you are the type of person who gets bloated daily you will want to try the Betaine Hcl challenge. This supplement actually increases acid in the stomach, helping you digest your food better. Simply take one pill of Beatine Hcl halfway through your meal. Make sure to include protein in this meal. Preferably 4-6 ounces.  If you do not get a burning sensation after taking one pill this can be interpreted as sub-optimal stomach acid secretion. Next meal, try taking 2 pills mid-meal and keep increasing each meal until you begin to feel a minor burning sensation. For example, you feel no burning when you consume 4 pills but you feel it when you consume 5. Protocol: Continue to take 4 pills mid-meal (each meal) until you feel a burning sensation then cut down to 3 pills, then 2 and so on until you feel burning after 1. This might take months to achieve but stay consistent. As you start producing more acid you should start to notice a positive shift in digestion. Side note: avoid doing this if you have a history of ulcers, and are taking NSAIDS or corticosteroids.

 

 

2. Probiotics

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Research continues to show the positive effects probiotics has on digestive symptoms. Probiotics feed your good bacteria in your stomach and help balance out gases and by-products produced by you bad bacteria.

When taking probiotics aim for a supplement with at least 20 billion CFU per daily dose. The best brands have a variety of strains including human strains.

 

 

 

 

 

3. Fiber

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passes through your digestive tract and helps maintain normal intestinal function. The best types of fiber supplements are flax seed, chia seed, and psyllium husk.

 

 

 

 

 

 

 

This article has been written by Patrick Dunn, Certified Nutritionist for shestough.com

NUTRITION TIPS TO HELP WITH YOUR TRANSFORMATION

Gaining muscle and staying lean is not all about working out. It involves being disciplined in the kitchen and understanding the TIMING of nutrition intake for optimal transformation results.

Take a look at the tips you must follow to ensure your body’s strength:

Decide a realistic eating pattern: Forget all about the snacking every few hours or the small 6 meals day. Not only is it extremely stressing to follow such a diet but also intrusive to your work schedule. Put your MAIN FOCUS around 3 meals a day and divide your calories based on your activity routine. Mindful snacking can be added on but focus on creating a habit around getting these 3 complete meals every day!NUTRITION TIPS TO HELP WITH YOUR TRANSFORMATION x shestough

Prioritize your protein: You don’t have to center your meals around protein but make sure that you get ample quantity of it. One gram/pound of bodyweight will do the job for your body. If you end up taking a lesser amount, don’t stress over it but keep your protein intake stable. Add lean beef, cheese, chicken, etc. to your diet to make it protein rich.

Let the carbs in: If you want to build muscle, better get your daily supply of carbs. Make sure that you take the complex kind without any added sugar. Add more rice, oats, leafy, green veggies, pasta, potatoes, etc. to your diet. You can start by taking only two grams of carbs for every pound of your body weight and increase or decrease the intake as seen fit.

Schedule your pre and post workout supply of nutrition: Don’t forget to get your healthy supply pre-workout nutrition and post-workout nutrition. This is essential especially if you follow a regular 9-5 routine and workout morning and evening. Post workout nutrition will help you recover better, and pre-workout will keep your body ready for the work.

Summing up

Gaining muscle is all about consistency and ensuring that you get the right amount of nutrition. Get your daily dose of the necessary carbs and proteins and workout every day. Moreover, even if you feel the temptation to cheat on the diet, schedule it strictly and be disciplined to get the best results. Join shestough.com today for a complete workout and meal plan program. See you inside!

 

3 Secret Supplements That Might Prevent You From Getting Sick

Here are 3 secret supplements, which have been used for centuries to ward off colds, flu’s, viruses and other illness.

Nobody likes to get sick. Even catching a minor cold can throw off your whole fitness routine. When you are starting to feel under the weather sleep and rest is your best bet. But sometimes the body needs something more.

 

• Black Cumin Seed Oil

black-cumin-seed-oil-shestough

Black Cumin Seed Oil originates from a plant that comes from Asia, the Mediterranean, and Africa. It has been used for over 3000 years and was even found in King Tuts tomb alongside Manuka Honey. It has even said to have been used by Cleopatra. There have been hundreds of studies on Black Cumin Seed Oil which range from treating infections, fighting cancer, promoting liver health, reducing diabetes and so on. Black Cumin Seed Oil is also used a beauty product being used topically on skin and hair.

Black Cumin Seed Oil has a bit of a harsh taste, so we recommend combining one tablespoon of it with a teaspoon of manuka honey. Try taking it once a week or when you feel like your getting under the weather.

 

• Colloidal Silver

coloidal-Silver-shestough

Silver has been used for thousands of years as a healing and antibacterial agent. Both the Greeks and the Roman Empire used silver as a germicide and antibiotic.
More recent research has shown particular benefits in its antibacterial/antimicrobial effects, skin health, anti-inflammatory properties, and warding off the cold/flu and pneumonia.

Try taking Colloidal Silver when you feel under the weather. Some researchers believe that silver can build up in your tissues with prolonged and/or excessive use and can have adverse effects on your skin so consider using in moderation and only in times of need.

 

• Oregano Oil

oregano-shestough

Oil of oregano has been used for centuries and was popular amongst the Romans and Greeks. The name oregano comes from the Greek words “oros” meaning mountain and “ganos” meaning delight.

Research shows it may act like a natural antibiotic and anti-inflammatory agent treating everything from infections, respiratory/skin conditions, viruses, and parasites.

For use, try putting a couple of drops under the tongue in times of need. Because of its strong taste, some people will dilute it in one tablespoon of high-quality olive oil. You can also dilute it in water, gargle and swallow or even apply it topically to skin alongside olive oil.

So there you have it! Three natural remedies that you can look into. Remember, there are no absolutes in the human body when it comes to treating one person to another. Everyone simply responds differently. Use the supplements mentioned above at your own consent and always follow the recommended dosage in times of need.

REDUCE STRESS – INCREASE ENERGY – LOSE FAT, HERE’S HOW!

Have you ever wondered how you get fat?

Check out the picture below to get a visual.

shestough article

This graph represents blood sugar fluctuations over a period of time affects fat gain and the related symptoms associated with high and low blood sugar.

  1. Blood sugar too high?
    • Insulin is released to bring glucose (blood sugar) down followed by the stress hormone (cortisol) to bring it back up.
    • When this becomes chronic, we become insulin resistant. Insulin resistance = fat gain and fatigue
    • Fat gain and fatigue go hand in hand
    For example, when you put on 10 pounds of body fat, you typically are not going to “feel great” energetically during or after the process.

Symptoms of insulin resistance

  • Tired after eating
  • Crave Sweets
  • Fatigue, exhaustion, depression
  • Low energy
  • Wake up multiple times during sleep
  • Cannot sleep in
  • Brain fog (Type 3 diabetes)
  • Decreased cognition
  • Can’t burn body fat even though you exercise
  • Reproductive issues (PCOS)
  • Overweight
  • High fasting blood sugar, Hba1c, blood pressure, triglycerides, cholesterol, pre-diabetic, fatty liver, skin tags, CVD
    Genetics. Does anyone in your family have diabetes? Arteriosclerosis? High blood pressure?
  • Blood sugar goes down too low?
  • Adrenals kick in and release stress hormones (catecholamines) to bring it back up! Or we would pass out/ faint
  • Cortisol, adrenaline, glucagon, IGF 1, and Somatostatin.
  • All these hormones bring blood sugar up. Remember there is only one to bring it down ***INSULIN***
    This is an adaptation for survival. Hunter-gatherers would go on long periods of time without food.

Symptoms of low blood sugar and/or too much stress hormones

  • Constantly wake up feeling tired – even when you get 7-9 hours
  • Need caffeine to get through your day
  • Disrupted sleep (example, waking up @ 3 AM every night)
  • Visceral fat weight gain or inability to burn fat around the gut
  • Problems losing weight – even in a calorie deficit
  • Problems building or maintaining muscle
  • Female hormonal problems – PMS, infertility, PCOS, heavy or light periods. Cortisol increases estrogen
  • Inflammation – frequent injuries (itis’), food intolerances
  • Thyroid problems – weight gain, sensitivity to cold, fatigue
  • Immune system weakness – frequent colds

The Bottom Line for Fat Burning!

The more insulin, cortisol, and adrenaline we make the more fat we store and less energy we create long-term.

The more we make T3, glucagon, HSL the more fat we burn and energy we create long-term.

 

How to Reverse Insulin Resistance/ High-Stress Levels

EATING TIPS

  • It all begins with breakfast!🍳
  • At least 15 grams of protein to start your day
  • Full meals – whole food
  • Skipping breakfast (and even worse just having caffeine) BLASTS cortisol and adrenaline. This puts you into SURVIVAL MODE. Survival mode = fat storing.
  • Having a high carbohydrate meal first thing in the morning BLASTS insulin followed by CORTISOL BLASTING which puts you into survival mode = fat storing
  • Each meal should keep you full for at least 3 hours
  • Eat every 3-4 hours – High-quality proteins, fats, and carbs
  • Full meals!! No “snacking or grazing” for breakfast/lunch/dinner. Eat full meals and use snacks between to curb your blood sugar. You will get the stress response if you do not consume enough calories per meal
  • Consider Paleo or Keto for 2 months. These diets have been shown in research to have positive effects on re-regulating your blood sugar.
  • Get into the kitchen! Meal prep is KING. If you fail to plan you plan to fail. The only one you can depend on is yourself. Remember, your greatest asset is your health!
  • Limit stimulants and artificial sweeteners. One coffee per day is fine and can be beneficial. Drink 2L of mineralized water per day. Avoid ice water when eating.
    In the winter months take Vitamin D3. Vitamin B complex, magnesium, omega 3’s, zinc and vitamin C all help support stress.
  • Try doing an elimination diet. Start by cutting out all wheat, dairy, processed foods, sugars, alcohol, trans fats for one month and then reintroduce one food group at a time and monitor symptoms. Food logging/food journaling is another great tool to give you insight

CARBS/FATS

Type and quantity of carbs is the million dollar question

  • Consume low glycemic carbohydrates such as: Dark leafy greens, cruciferous vegetables, darker colored berries, root vegetables, whole grains, and legumes. Some people can get away with eating whole grains, and others cannot. A food elimination diet is your best approach to finding out if grains are good for you or not. A high-quality food intolerance test can be useful as well.
  • Consume healthy fats such as: raw nuts/seeds, avocado, coconut oil, olive oil, free range/grass fed dairy and animals, other omega 3 sources).
  • Cut all forms of liquid sugar! Eliminate all soft drinks, juices, and alcohol. 🚫
  • OPTIMIZE your carb intake. Try timing your carb intake A) Before and after your workout B) For lunch and dinner (low amounts for breakfast).
  • YOU MUST EARN YOUR CARBS. The more weight you have to lose the more selective you MUST be with your carb choices (50-100g per day in the low end, 100-150g in the normal range, 200+ in the higher performance end). 50-100g per day is ok for short-term weight loss as this will produce significant ketones. From here you MUST TAPER THEM BACK IN SLOWLY AND ACCORDINGLY. YO YO-ing will result in a damaged metabolism!
  • Aim for 30 grams of fiber per day. For protein aim for .75g/lb x your body weight. If you are a numbers person calculate your Basal Metabolic Rate (BMR) online and aim to hit that number every day. Focus on eating nutrient-dense foods instead of fixating on calories.

SLEEP

  • Get 7-9 hours of sleep per night. Falling asleep before 11 PM is optimal. 15-20 minute power naps in the day are beneficial as well. 😴

EXERCISING

  • 20-40 Minutes or Exercise is ideal
  • Anaerobic exercise is ideal (Circuit training with weights, intervals, Tabata)
  • Perform Full body, functional movements
  • Avoiding plateau’s by switching your program up every month (Join shestough!)
  • Over exercising will blast your stress hormone
  • Do something every 3-4 days to bring you down. Meditation, restorative yoga, walking in nature, saunas, massage, acupuncture, manual therapy, listening to music, etc.

 

5 Ways to Get Rid of that Stubborn Belly Fat

Losing belly fat can be very challenging. Reasons for this include stress, genetics, hormone imbalances and a slow metabolism. Here are 5 ways to increase belly fat burning

  • Increase your metabolism: exercising with high-intensity intervals (HITT) workouts 5-6 times per week, eating blood sugar friendly meals/snacks every 3 hours, and getting at least 6 hours of sleep per night are all big factors in increasing your metabolism. Do this and watch the belly fat begin to shrink.
  • Carb timing: Carbs are essential to run your metabolism at a high rate and to fuel workouts. But too many carbs are not belly fat friendly. Especially high sugar foods, which should be avoided. Eat complex carbohydrates before and after your workout to start. The other meals should consist of vegetables and clean proteins. We recommend sweet potatoes a couple of hours before or after training and a protein shake post workout with low glycemic fruit. If your body still feels fatigue or low energy try adding in another portion of complex carbs somewhere in your day.
  • Manage stress: Stress makes you fat. Research also links high-stress hormone (cortisol) to fat in the belly area. Manage your stress by managing blood sugar, exercising, and incorporating an unwind exercise every 2-4 days into your week. Restorative yoga, morning/evening meditation, hikes in nature, and saunas are all ways to unwind. Try not to unwind with things that will cause rebound stress afterward like cheat meals, drinking alcohol, and socializing with negative people.
  • Get organized: Many people get stressed because they feel overwhelmed. When you feel overwhelmed, you will not be efficient with your daily tasks, which will further increase overall stress. One way to combat this is to get prepared the day before. Making a note of daily tasks the night before is a great way to stay on track. Research shows your body releases feel-good hormones every time you complete a task and swipe it off your to-do list. Food prepping is also essential to successfully transforming your body. When you prep your food the night before you won’t run into the stress of not being prepared to eat on time.
  • Accept the process: Losing body fat is not up to you, it’s up to your body. Be patient, this is a process, which takes time and consistency in the above-mentioned points. Don’t be so hard on yourself if your belly fat is not shrinking as fast as you would like it to. Ease off focusing so much on the physical result and focus more on the lifestyle change process. Don’t be too hard on yourself! Remember why you got into this in the first place and give yourself some credit for all the hard work. That stubborn fat won’t stand a chance if you stay consistent

We invite you to join shestough.com today to get a complete meal plan and workout system to fast track your results! See why 1000s have joined today! See you inside.

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