Have you been packing on extra pounds stuck at home? You are not alone, we all suffer from a stray pound or two every now and then. But with the increase in stress levels and lack of activity due to quarantine limitations our nutrition has never been more critical for our health and happiness. Unfortunately, we don’t always eat with our health in mind. Not to mention it can be difficult to get all the nutrients we need from our foods alone. This is not always our fault, it can be due to a lack of resources or even how our bodies process food. That is why it is so important to incorporate a complete supplement. Get ready to find out which supplements are a must when you are looking to get or stay fit!
The Value Of Supplements
If you are looking to help promote weight loss there are 5 supplements that are an absolute must for everyone. While our expanding waistlines can be caused by a number of factors when it comes to getting our bodies back on track there are six key steps that I employ: nutrition, supplements, mindset, hormones, sleep and of course exercise. Even though we are all different, we can all benefit from the incorporation of all six keys to health. Given that we have already covered the key foods for weight loss in a prior article today is all about supplements that boost weight loss. Now when I say weight loss supplements I don’t mean anything crazy I mean vitamins and minerals. That’s right, good old fashioned vitamins and minerals, you don’t have to overthink it or spend a fortune on some magic pill.
Best Options For Weight Loss
The 5 best “supplements” for weight loss are vitamins and minerals that can be found in a number of different foods. Let’s breakdown all the added benefits that come from these helpful little guys and I will even tell you which foods contain high levels of these vitamins and minerals. You may notice some of these foods are on the list for the top 10 foods to promote weight loss! The following is a list of the top 5 best supplements for weight loss:
- B Vitamins
- Vitamin D
If you are looking to up your energy levels and help boost your weight loss B vitamins are your new best friends! Because B vitamins are water soluble you don’t have to worry about taking too many of them. Our bodies naturally flush out any excess while also helping avoid water retention weight. Vitamins B1 aids in appetite regulation and also increases energy levels. While vitamin B2 is used in the body to promote healthy skin, vision, and red blood cell production. The B vitamin that is best known for its ability to increase energy levels is B12, is also great for emotional stability, B5 aids metabolism, and B6 increases serotonin. While most of the B vitamins can be obtained through the consumption of dark leafy greens and nuts. Vitamin B12 is the only one that has to be acquired by eating animal products such as meat, eggs, and dairy.
Most of us associate Iron with anemia and energy levels. Iron plays a key role in red blood cells which help provide oxygen and nutrients throughout the body. However, it is also vital in good cognitive function as well as the mental process itself. Consuming adequate amounts regularly as a child can help promote optimal development in their brains as an adult. Iron is also heavily involved in the electron transport chain which is used to make ATP (energy for our bodies), thus making it a critical component for our energy levels. There is an estimated 15% of the population that struggles with Iron deficiency with the majority of cases being primarily women. Women need more Iron than men due to the loss during menstruation on average women require 14.8mg a day where men require 8.7mg. Iron sources are: dark leafy greens, red meat, nuts, and legumes.
One of the most important vitamins for women, especially over the age of 25 is vitamin D. It helps contribute to bone health and strength by aiding in the absorption of calcium. Vitamin D is effective at helping to boost your immune system due to its ability to help facilitate hormone regulation. It is also great for mood regulation, improving concentration, learning, and memory. Vitamin D is also beneficial for managing blood sugar levels and preventing diabetes, and reducing the risk for heart disease and cancer. It can also aid in DNA repairing and improve fertility function. Vitamin D sources include: sunlight, fatty fish, mushrooms, orange juice, egg yolk, and cheese.
There are several key benefits to taking Magnesium, such as stress reduction. It is no secret that the majority of us are holding onto a large amount of stress related weight. Magnesium is also great for promoting the relaxation of skeletal muscles which can increase the amount of restful sleep you are able to achieve. A good night’s sleep can help reset your metabolism and cortisol levels which both promote weight loss. Magnesium also increases energy production, improves nerve transmission, and improves heart health. All of which are critical for optimal health and wellness. Foods containing high levels of Magnesium are: cacao, sesame seeds, brazil nuts, basil, broccoli, almonds, mint, spinach, sunflower, flax, and pumpkin seeds.
Known primarily for its benefits to bone health, Calcium is important for a number of things. For example, ladies did you know that Calcium can actually ease your PMS symptoms? Calcium has been shown to reduce more than just the physical symptoms of PMS due to its ability to help improve your mood regulation as well. It can also aid in the balancing of blood pressure. In fact, one of Calciums key roles in the body is to aid in the expansion and contraction of blood vessels, veins, arteries, and capillaries. Calcium is also important for the prevention of kidney stones and diseases. It helps to reduce risk of colorectal cancer by binding to damaging toxins and preventing their absorption. Lastly, Calcium is great for promoting weight loss due to its role in regulating fats and triglycerides. It helps breakdown fats which also increases thermogenesis which increases weight loss.
Know Your Options
Now that you know just how beneficial it can be to help provide your body with the nutrients it so desperately needs I hope you start to rethink your current daily supplements. Personally, I have noticed a huge difference in my health with my daily supplements. After about 30 days of taking them regularly I had so much more energy and my stress levels seemed to magically drop. Even though my work load never decreased. In fact, if anything my work and stressors increased, yet I still get better sleep and I am so much better with how I deal with my more stressful moments. When it comes to choosing the right supplements for you it is important to choose an option that you can trust.
Gluten Free Vegan Serves 4
- 1 tsp Ginger Paste
- 2 tsp Ground Coriander
- 1 Clove Garlic Mashed Into Paste
- 3 Tbsp Raw Coconut Oil
- 1 tsp Ground Cumin
- ¼ tsp Cumin Seeds
- 1 Small Shallot Minced
- ¼ tsp Ground Turmeric
- 1 Tbsp Tomato Paste Mixed With 1 Tbsp of Water
- 4 Ounces of Green Beans Cut Into ¾ Inch Length
- 1 ¼ Cup Dried Green Lentils
- 4 Ounces Kale Stemmed & Chopped Finely
- 1 Medium Carrot Thinly Sliced
- ½ tsp Cayenne Pepper
- 1 Cup Cilantro Chopped Fine
- 2 Small Sweet Potatoes Cubed ¾ Inch
- Salt & Pepper to Taste
In a small bowl combine ginger, garlic, coriander, and ground cumin. Stir in ¼ cup of water and make into a paste. In a small pan heat oil and toast cumin seeds for 5 seconds prior to adding shallots. Once shallots are added cook for 1 minute and add in paste mixture and cook for an additional 2 minutes. Stir in the tomato paste mixture and cook for an additional minute. In a saucepan, combine lentils, turmeric, potatoes, and 5 cups of water. Bring pan to a boil and lower to a simmer to cook for 20 minutes partially covered or until lentils are barely tender. Add in vegetables and ¾ of the cilantro, cayenne, salt and pepper. Cook until all vegetables and lentils are tender for about 15 minutes. Lastly, scrape in spice paste and remaining cilantro and simmer for 5 minutes prior to serving.
Need A Hand?
A happy and healthy life is closer than you may think. Our health is something that we all have to deal with daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day then you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help I am always here to do just that. Even if it is something as small as just acting as a sounding board. Do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected] or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!