Leigh Carter Personal Trainer

My Daily Supplement Stack

My Daily Supplement Stack

Leigh Carter

Personal Trainer Kelowna

Private Gym Training

 

Below is a list of all the supplements that I take daily and where I get them from.

 

Vitamin C 3000 mg (can be split morning and night or one dose) Costco

 

Vitamin D in oil base 7000iu (one dose) Popeyes and most health food stores

 

Primrose oil (omega 6) 3000mg (can be split morning and night or one dose) Costco

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Fish oil (omega 6) 3000mg (can be split morning and night or one dose) Costco

 

Multivitamin/mineral (take the suggested dose advised on product) Popeyes

 

Psyllium husks 20grams (10 grams in the morning and night, avoiding taking this alongside your other supplements as it inhibits total absorption) Bulk Barn 

 

 

Vitamin C is also known as absorbic acid and has several important functions and potential health benefits. It is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs. The body needs vitamin C to make collagen, a protein required to help wounds heal. It also improves the absorption of iron from plant-based foods.

Vitamin C acts as an antioxidant, helping to protect cells from the damage and mutation caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultra violet light from the sun. It strengthens and supports the body’s immune system, the first line of defence against cancer, and prevents certain cancer-causing compounds from forming in the body.

Vitamin D which is also known as the “sunshine vitamin,” since it is made by the body after being in the sun and 10-15 minutes of sunshine three times a week is enough to produce the body’s requirement of vitamin D for most people. Those who do not live in sunny places may not make enough vitamin D and it is hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium which is required for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.

I take my vitamin D3 in liquid drops in a base of Organic Extra Virgin Olive Oil, as a fat soluble vitamin, Vitamin D3 is best absorbed in a natural food oil base.

Evening primrose oil is extracted from the seeds of evening primrose, a plant native to North America. It gets its name from the flowers which bloom in the evening. The oil contains gamma-linolenic acid (GLA), an omega-6 fatty acid required by the body for skin and hair growth, brain function, and reproductive and bone health. When you eat food or take a supplement that contains this fatty acid, your body converts it into a hormone-like substance called prostaglandin E1, which stimulates contraction of the blood vessels. Because of this anti-inflammatory effect, evening primrose oil has been used to treat a wide range of aches and pains caused by swelling, such as bloating, breast tenderness and cramping associated with PMS and joint pain in patients with rheumatoid arthritis. It’s also been used to treat numbness and tingling in diabetics, skin problems like eczema and acne and patients with high cholesterol, multiple sclerosis and osteoporosis.

Fish oil one of the best sources of omega 3 fatty acids (EPA and DHA) and contains relatively high amounts of vitamin A and vitamin D. Fat is essential for every single cell in your body and by eating the right kinds of fats such as the omega 3 fatty acids in fish oil, your skin will glow, you will have increased vitamin and mineral absorption and a boost to your immune system. Eating healthy fats with a meal helps slow the breakdown of carbohydrates into sugar, which helps to keep blood sugars levels in your blood stable.

Benefits of omega 3 fish oils to your health include maintenance of joint mobility and flexibility. It could also be beneficial for your heart as they have beneficial effects on blood pressure, blood stickiness, inflammation and are prescribed to lower abnormally high blood fat levels. Fish oil is a rich source of vitamin D3, which is essential for absorbing dietary calcium and maintaining strong, healthy bones. Omega-3 fish oils, especially DHA, may protect against progression of age-related macular degeneration.

I take a multivitamin/mineral supplement I believe this to be very important on a daily basis in insuring you meet your daily requirements that you might miss out on if your diet is not perfect that day.

Taking a multivitamin/mineral increases nutrient intake and helps people get the recommended amounts of vitamins and minerals when they cannot or do not meet these needs from food alone. Multivitamin/minerals cannot take the place of eating a variety of foods that are important to a healthy diet as food provides more than vitamins and minerals. Some people take a multivitamin/mineral as a form of dietary or nutritional “insurance”.

Lastly I take psyllium which is a form of fibre made from the Plantago ovata plant, a native of India and Pakistan, specifically from the husks of the plant’s seed. It’s most commonly known as a laxative. Research shows that psyllium has many benefits to the human body, from your heart to your pancreas. Psyllium is a bulk-forming laxative, which means it soaks up water in your gut and makes bowel movements much easier.

Research has also shown that soluble fibre can help manage cholesterol levels. Psyllium is used in weight control and for general intestinal health. It contains a spongy fibre that reduces appetite, improves digestion and cleanses the system, making it an excellent choice for healthy dieting. It can provide the fibre that is missing on low carbohydrate diets. Studies and clinical reports suggest that psyllium may enhance the sensation of fullness and reduce hunger cravings. Fibre supplements are best taken separately from your other supplements as it inhibits total absorption of them.

Protein Powder whilst I strongly believe that food is always better than supplements I do use a protein powder most days when I simply have not got time to eat a meal, my favourite make is Magnum Quattro in chocolate or vanilla. Available at Popeyes supplement store.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

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Essential Fibre

Essential Fibre

Essential Fibre

Leigh Carter

Personal Trainer Kelowna

Private Gym Training

 

Although there are many different types of fibre, they all fall into two main groups, soluble which dissolves in water and insoluble which doesn’t dissolve and each group benefits your body in different ways.

When soluble fibre dissolves it forms a gel in the gut. Soluble fibres such as beta-glucans and pectins, can help reduce blood cholesterol, so eating plenty of foods like oats, fruit, root vegetables and pulses is a good idea, particularly if you know you have a high cholesterol level or other risk factors for heart disease.

Good sources of insoluble fibre is found in whole wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes.

Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fibre. However, the amount of each type varies in different plant foods, so by eating a wide variety of high fibre foods you will benefit the most. Unlike fats, proteins or carbohydrates, which your body breaks down and absorbs, fibre isn’t digested by your body but passes relatively intact through your stomach, small intestine and colon and out of your body.

Dietary fibre has many health benefits, apart from reducing your risk of heart disease, reducing blood pressure, diabetes and some cancers, helping with weight control, it is also important for digestive health – insoluble fibre bulks up stools and makes waste move through the digestive tract more quickly, which is better for the gut and can help to prevent constipation. Some types of fibre can be fermented by gut bacteria, producing substances that appear to be good for gut health and helping waste products to move more quickly through the gut. Providing ‘food’ for gut bacteria can also help increase the number of healthy bacteria in the gut.

High fibre foods tend to be more filling making it likely you will eat less and stay satisfied longer. They also tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.

The soluble fibre found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. In people with diabetes, fibre, particularly soluble fibre, can slow the absorption of sugar and help improve blood sugar levels and by having a healthy diet including insoluble fibre may also reduce your risk of developing type 2 diabetes.

If you need to increase your fibre intake, it is a good idea to so gradually, especially from foods providing insoluble fibre. It is also important to drink plenty of fluids and to try to be active. Your personal trainer can help you with the best diet and exercise plan to benefit your lifestyle. Good examples of high fibre foods are all types of beans, whole grain and whole meal, for example whole grain pasta, bread and rice. Pulses such as lentils and chickpeas are again high fibre, they are also high in protein and low in fat. Nuts such as almonds, walnuts and pecans are all high in fibre. If you eat a jacket potato make sure you eat the skin as this is the fibre, and dried fruit such as figs are also a good source. Porridge made from oats is a good fibre cereal to start the day, but any bran based cereal would be a healthy option. And don’t forget your veg and fruit portions, and although raw veg contains more fibre they are often harder to digest. But apples are up the top of the fruit list so make sure you have your apple a day!

 

Contact Leigh Carter Personal Trainer Kelowna today for your free consultation

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Personal Training Kelowna

Get some Energy

Get Some Energy

Leigh Carter

Personal Trainer Kelowna

Private Gym Training

 

 

Did you know that some foods can actually drain your body of energy whereas some are energy boosters. So make sure if you’re feeling that you are lacking energy, have a look at your diet and maybe make some changes.

You made need to reduce your carbohydrates, if you’re having a lot of sugars or unrefined carbs such as pasta and white bread, these can cause your blood sugar to rise and then rapidly fall and therefore leaving you feeling tired. Ready meals are a good example of foods usually high in sugars and refined carbs. Your meals should be focused around protein such as lean chicken, fish or eggs, alongside some healthy fats such as nuts or avocado, topped up with some green vegetables. This should improve your stamina. If you are eating carbs make sure they are whole grains such as oats and brown rice.

Caffeine can raise energy levels but too much can also cause a sudden dip. Likewise energy drinks, while briefly boosting you up, research has shown that within an hour of drinking them people had poorer levels of concentration and reflexes than before.

Don’t skip meals, this is an energy drainer, try to eat regularly, with maybe a healthy snack – a handful of nuts to keep up your energy levels.

Sometimes an intolerance to some kinds of foods can cause tiredness. If you feel you are becoming tired within a few hours of eating a certain type of food, try cutting that food out for a while and see if it makes a difference.

Iron is an important nutrient you need to transport oxygen around your body and is therefore vital for energy. So make sure your diet includes some food that is a good source of iron, red meat is one but it is also found in dark green leafy vegetables, mushrooms, lentils, beans and pulses, pumpkin seeds, nuts, whole grains and fortified cereals. To maximise the absorption of the iron especially if you are eating a plant based food, ensure that the food is eaten alongside a source of Vitamin C, such as red peppers, broccoli, strawberries or orange juice.

The B vitamins are also necessary as they help our bodies to release energy from foods, once again these are found in green leafy vegetables, whole grains such as oats, poultry, meat and eggs.

According to one study eating a large portion of blueberries for breakfast can help to improve focus, the berry flavonoids increase the flow of energising blood and oxygen to the brain. So could be good for days when you really need a brain boost!

Dehydration is a major cause of tiredness, you need to stay hydrated, mental fatigue is the first sign of dehydration. Make sure you drink enough water every day.

And remember exercise energises us physically, mentally, and emotionally, without it, we’re naturally more sluggish. Exercise also enhances our mood by increasing the release of endorphins, a “feel good” chemical that increases energy levels. So speak to your personal trainer who can advise you on diet and design a program to target your exercise needs.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

#leighcarterfitness

#personaltrainerkelowna

 

Leigh Carter Personal Trainer

Burning Fat

Burning Fat

Leigh Carter

Personal Trainer Kelowna

Private Gym Training

 

Although losing weight is as simple as burning more calories than you consume each day, it’s all in what you eat and how you exercise. When you use more energy than you take in from food and drink, your body burns stored fat and carbohydrates, and then even protein, to fuel your everyday activities even if you are not exercising and how much of each of them depends on your physical activity and if, or what you have eaten recently.

Your body uses nutrients in different ways. Carbohydrates are the body’s main energy source and it’s the nutrient the body favours to fuel exercise, but too much can lead to weight gain. Whereas protein helps to build muscle, which in turn leads to a higher metabolism. The body also burns more calories metabolising protein than it burns to metabolise carbs or fat. And fat supports vitamin absorption and helps manufacture hormones, by weight it also contains more than double the calories of carbs and protein, so too much and the body just stores it.

Your total calorie burn will be greater when you exercise at high intensities, your body relies on both fat and carbohydrate stores for energy in relatively equal measure as intensity increases, your body turns predominantly to easily accessed carbohydrates (glycogen) for quick energy.  High intensity interval training (HIIT) is a workout performed at high to maximum intensity, with running, cycling and circuit training as the typical activities and as it is impossible to work at near-maximum effort for long, usually a HIIT session lasts anywhere up to 20 minutes. The advantage of this kind of training is that you will get the same calorie burn off in say 15 minutes that you would in an hour with a low intensity workout, good if you are short of time.

Your body burns fat stores more efficiently when exercising at low to moderate intensities, which could be any exercise you like that gets your heart pumping – a gym session, running outdoors, a bike ride, swim session, etc.

When it comes to burning fat, body composition makes all the difference as muscle burns calories more than fat, even when at rest, so the more muscle mass you hold the better. So by simply toning up and changing the balance of your unique body composition from less fat to more muscle will help with weight loss. Resistance training is the best way to build muscle and a strength training programme, specifically designed for weight loss, combined with a cardio routine will help you shed pounds and develop muscle tone rather than bulk.

Regular exercise can help you burn fat and lose weight. Not only are you burning off those calories but you are also making adaptations to your body when you exercise on a regular basis which lead directly to your ability to burn more fat without even trying. The more activity you engage in, the more calories you’ll burn, and the easier it is to create the calorie deficit needed to lose weight. So it’s a fact, if you want to burn more fat, you have to work at it. Your personal trainer can advise on an exercise and diet program to suit your specific needs.

 

Contact Leigh Carter Personal Trainer Kelowna today for your free consultation

Start Building a better body for your future

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Apple Cider Vinegar

Apple Cider Vinegar

Apple Cider Vinegar

Leigh Carter

Personal Trainer Kelowna

Private Gym Training

 

For centuries, vinegar has been used for various household and cooking purposes and has been called a cure-all for decades, claiming that it can do everything from halt hiccups to whiten teeth, and even banish dandruff. Whether or not it’s capable of all those things, there is some solid research to back up apple cider vinegar as a healthy elixir, as long as you use it correctly.

The best type of apple cider vinegar to use is one made from cold pressed, organically grown whole apples, in which no chemicals or preservatives have been added, which contains the “mother of vinegar”, is a natural gelatinous substance formed during the last fermentation step, and is not pasteurised, this type of wholesome apple cider vinegar can be found in most health food stores.

More research is needed to definitively link apple cider vinegar and its capability to lower cholesterol in humans, but one 2006 study found that the acetic acid in the vinegar lowered bad cholesterol in rats. Also, a Japanese study found that half an ounce of apple cider vinegar a day lowered cholesterol in people who participated in the panel. Research has shown that apple cider vinegar lowers the overall level of triglycerides and low-density lipoprotein cholesterol (the bad one) in the body and improves the levels of high-density lipoprotein cholesterol (the good one).

Germ busting apple cider vinegar to help head off the infection when you feel an oncoming sore throat. Apparently most germs can’t survive in the acidic environment vinegar creates. Just mix 1/4 cup apple cider vinegar with 1/4 cup warm water and gargle every hour or so.

Apple cider vinegar contains potassium, which thins mucus; and the acetic acid in it prevents germ growth, which could contribute to nasal congestion. So this could prove helpful when you feel cold coming on a teaspoon of apple cider vinegar in a glass of water and drink could help sinus drainage.

The high potassium content in apple cider vinegar is also good the the night cramps which are often a sign of low potassium levels. By taking apple cider vinegar you are providing your body with an added dose of potassium, calcium, and other minerals that are essential for the joints in your body.

Fatigue is commonly caused by increased levels of lactic acid in the body which comes from exertion of energy and stress. The high potassium and enzymes in cider vinegar may relieve tiredness and boost your energy. So instead that cup of coffee during that afternoon crash, try adding a couple tablespoons of apple cider vinegar and a bit of honey to some water and see if it has the same effect.

According to several studies apple cider vinegar could help your blood sugar levels balanced. In one study of people with type 2 diabetes who weren’t taking insulin it was found that taking two tablespoons of apple cider vinegar before bed resulted in lower glucose levels by morning. In another study it was found that insulin resistant people who drank a mixture of apple cider vinegar and water before eating a high carbohydrate meal had lower blood sugar afterward. Scientists think the anti glycemic effect of the acid is the key.

It is said that apple cider vinegar helps you to lose weight as the acetic acid suppresses your appetite, increases your metabolism, and reduces water retention. Scientists also theorise that apple cider vinegar interferes with the body’s digestion of starch, which means fewer calories enter the bloodstream.

It is said to also reduce bloating, increase the benefits of the vitamins and minerals in your food, as well as many benefits of external use such as mouth wash to eliminate bacteria, insect bites, smooth sunburn, treat dandruff and makes your hair shine.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start Building a better body for your future

#leighcarterfitness

#personaltrainerkelowna

#functionalstrengthandfitness

#privategymkelowna