Sunday Sweetness - Let's Talk Supplements

 Let's face it - we're older  We have had a "few" (okay, maybe more than a few) birthdays.   Not a bad thing if we're mindful of our health but, what if we haven't been and now there's some work to do?  I know it can seem overwhelming but if we start with some basic, affordable supplements, metabolic improvements are quickly achievable. 

Here are a few that I use and I know the addition of these supplements makes a huge difference in my overall health:

1.  Protein:  Not a supplement but definitely a necessity.  The natural process of aging results in a muscle wasting called sarcopenia. After the age of 40 we begin to lose  eight to 10 percent of our muscle mass per decade. If we're not intentional about making sure we get at least one gram of protein per pound of body weight in addition to regular strength training, not only do we lose muscle mass but bones become porous.  Many get to their 70's and 80's (some even earlier) and learn that they have bone density issues like osteopenia and osteoporosis.  


2.  Collagen:  Collagen is a protein that assists in skin and tissue elasticity.  Again, as we age, collagen levels decrease and need to be replaced/supplemented.  Collagen peptide supplements are easy to add to your daily supplement/nutrition regimen.


3.  Fiber:  No, not the nasty thick kind you get out of a container.  The yummy, delicious kind found in fruits, vegetables and clean, whole, organic grains.  Here's the deal, dolls - when something is taken from its original form and ultra processed into something cheap that you mix with water, the "benefit" may be lost in the detriment.  Doctor says your digestive system is struggling and you need more fiber?  Have an apple and a glass of water.  Eat a small salad of romaine, cucumber, bell pepper with a few whole wheat crackers.  Instead of a cookie, much on a some fresh cauliflower.  And, in a pinch, a small bran muffin is a a great way to treat yourself AND get some heart-healthy fiber into your diet.  Fiber is good for your vascular AND digestive system and if we can minimize those diseases with a little crunch in our food, why wouldn't you? 


4.  Probiotic food:  Beloved, our bodies are made of a micribiome of millions of beneficial bugs.  Yucky to think of but most of us are running around with a messed up microbiome resulting in serious health issues.  Easy fixes?  No-sugar organic yogurt with a little honey.  Kombucha - four ounces three times a week. Fermented foods like kimchi and sauerkraut. Wait - what - you don't like ANY of those?  Get yourself a high quality, refrigerated probiotic and reduce/eliminate white sugar from your diet.  Challenging?  Yes but, I kow this --- every day that I reduce/eliminate white sugar from my day's nutrition, my mood is better, my digestive system feels more normal and I am not dealing with blood sugar spikes.


I know that supplementation for those of us on an aging well journey but, I as your Nutrition Coach, Trainer and someone no the journey WITH you, I am here for you and we will keep learning together.  Love Always, Ettu

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