Can I take all the supplements together?

Take All together?

It depends. It depends on what you take, how much you take and why you are taking the supplements you have.

First of all, it is necessary to carefully read the directions on the labels.Some supplements react negatively with specific nutrients, so you need to have to space things out. For example, high doses of fish oil can react with certain herbs (including ginkgo), which can affect areas of the body, such as the cardiovascular system.

And it is not just supplement-to-supplement interactions to worry about—some also interact with prescription medicines. Calcium, for instance, can reduce the absorption of many medications.

Before or After Exercise?
You go to the gym for a reason, whether it's for weight loss, muscle building or general cardio fitness. If you take supplements specifically designed to support those efforts, it is important to know what to take and when.

For energy supplements like caffeine or green tea, try to take those about an hour before you begin exercise. Whey protein powders, shakes and other supplements that provide fuel for your muscles (creatine, BCAAs) can be taken about 15 minutes prior to exercise.

After workouts, you need to fuel those muscles once again. Whey protein, therefore, is great both pre- and post-workout. You could also consider adding a protein that digests more slowly to optimize your entire post-workout recovery.
 

High sugar foods

For an adult of a normal body mass index (BMI), that works out to about 6 teaspoons (or 25 grams) of sugar per day. However, in each day, we have nearly 5x the recommended sugar intake. Some surprisingly high sugar foods are listed below.

1. Muffins

Muffins are often loaded with as many as 15 grams of sugar per serving. They seem like a quick, healthy breakfast or snack—especially the ones with fruit. But they are formulated for your sweet tooth.

2. Breakfast Bars/Granola Bars ?Protein Bars

What masquerades as a healthy breakfast item is really a front for added sugar and high fructose corn syrup. Granola bars can have up to 9 grams of sugar per bar, along with other unhealthy ingredients like enriched white flour. The same for the most popular protein bars.

3. Cereal 

Although we usually eat cereal for breakfast. cereal may contains over 10 grams of sugar. In fact, sugary cereals are practically nothing but sugar.

4. Store-Bought Spaghetti Sauce 

A jar of spaghetti sauce may contain up to 12 grams of added sugar per serving.

5. Salad Dressing (up to 10 grams of sugar)

The same for salad dressing. They make up for a lack of fat flavor by boosting sugar content. Try using balsamic vinegar, organic olive oil or a pinch of organic Italian seasoning instead.

6. Condiments  (over 10 grams of sugar)

Ketchup. BBQ sauce, mayonnaise, ranch dips, etc (except regular yellow mustard), are all loaded with sugar.

7. Fruit Juice & Flavored Teas  (up to 36 grams of sugar)

Fruit juice sounds healthy but it contains fructose. And tea is great if you do not add flavor (i.e. sugar).

8. Energy Drinks (up to 54 grams of sugar)

Energy drinks rely heavily on caffeine to make good on their promise and they are also loaded up with sugar.

9. Milk 

Processed milk is one of the leading sources of hidden sugar, containing a whopping 12 grams per serving. If you eat a healthy diet that includes fresh veggies, you are getting all the calcium your body needs without drinking milk.

10. Bread (up to 3 grams of sugar per slice)

Store-bought bread is loaded not only with added sugar, but unhealthy preservatives.

 

   11.    Yogurt (up to 20 grams of sugar) 

 

If you are a yogurt lover, stick with the plain Greek yogurt. Plain Greek yogurt is a good source of protein and calcium, but all those fruit-flavored options can feature as many as 20 extra grams of unnecessary sugar.

 

   12.    Canned Soup (up to 15 grams of sugar)

 

Canned soup contains up to 15 grams of added sugar each serving.

Sugar - the worst ingredient in our diet

Sugar is the worst ingredient in the diet. It can have harmful effects on metabolism and contribute to all sorts of diseases.

1. Added sugars (like sucrose and high fructose corn syrup) contain a whole bunch of calories with no essential nutrients. Sugar is also very bad for the teeth, because it provides easily digestible energy for the bad bacteria in the mouth.

2. For people who are inactive and eat a Western diet, large amounts of fructose from added sugars get turned into fat in the liver.

3.When fructose get turned into fat in the liver, it is shipped out as VLDL cholesterol particles. However, not all of the fat gets out, some of it can lodge in the liver.This can lead to non-alcoholic fatty liver disease (NAFLD).

4. When people eat a lot of sugar, it can cause resistance to the hormone insulin, which can contribute to many diseases including metabolic syndrome, obesity, cardiovascular disease and especially type II diabetes.

5. When our cells become resistant to the effects of insulin, the beta cells in our pancreas make more of it. Eventually, as insulin resistance becomes progressively worse, the pancreas cannot keep up with the demand of producing enough insulin to keep blood sugar levels down.

At this point, blood sugar levels skyrocket contributing to type II diabetes.

6. Many scientists believe that having constantly elevated insulin levels (a consequence of sugar consumption) can contribute to cancer because insulin is one of the key hormones in regulating cell growth and multiplication.

 

In addition, the metabolic problems associated with sugar consumption are a known driver of inflammation, another potential cause of cancer. Studies show that people who eat a lot of sugar are at a much higher risk of getting cancer.

7. Due to its effects on hormones and the brain, sugar has unique fat-promoting effects. This is because fructose does not cause satiety in the brain or lower the hunger hormone ghrelin nearly as much as glucose.

8. Sugar can be addictive for a lot of people because sugar causes a release of dopamine in the reward center of the brain.

9. Because of the effects of sugar on hormones and the brain, sugar dramatically increases the risk of becoming overweight or obese. Sugar is a leading contributor to obesity in both children and adults. The way sugar affects hormones and the brain is a recipe for fat gain disaster.

People who consume the most sugar are by far the most likely to become overweight or obese. This applies to all age groups.

The link is especially strong in children, where each daily serving of sugar-sweetened beverages is associated with a whopping 60% increased risk of obesity.

10. The evidence is mounting that sugar, NOT fat, may be one of the leading drivers of heart disease via the harmful effects of fructose on metabolism.

Studies show that large amounts of fructose can raise triglycerides, small, dense LDL and oxidized LDL, raise blood glucose and insulin levels and increase abdominal obesity in as little as 10 weeks.

These are all major risk factors for heart disease. Many observational studies find a strong statistical association between sugar consumption and the risk of heart disease.

How to make use of Flax seed and its health benefits

Flax seeds (also called linseeds in some places) are the seeds of the flax plant, from which linen cloth is made. They contain fiber, protein, ALA (a type of omega-3 fatty acid that is different from fish oil), manganese, magnesium, vitamin B-1 and antioxidants.

When ground, flax seeds have a texture similar to coarse flour or wheat bran.

Flax Seed Health Benefits:

• Digestive support: Fiber & ALA support the digestive tract & GI health.
• Healthy skin & hair: Essential fats & B vitamins help retain moisture.
• Weight control: Healthier fats & fiber help you feel full longer, leading to consuming fewer calories.
• Cholesterol support: Soluble fiber supports healthy cholesterol levels already in the normal range.
• Hormonal balance: High levels of lignans & antioxidant properties.

 

As flax seeds are very nutritious -- lots of fibe, healthy fat with very low in carbohydrates, it is good to add to our daily diet:

 

1) Put it on or mix it in with other foods, such as:

• Yogurt and fruit
• Cottage or ricotta cheese and fruit
• Yogurt or ricotta
• Smoothies and shakes
• Mix it into pancake or muffin batter or other baked goods 

2) Make a sweet or savory instant porridge or "Mush"
 

Pour boiling water over flax seed meal to make a kind of porridge that can be flavored in many ways, both sweet and savory. The amount of water will vary according to taste, but about twice the amount of water as flax seed meal is a good starting place. Let it thicken for a couple of minutes while the seeds absorb the water. If it's too thick and "gel-like", add more water.
 

Here are some ideas for "mix-ins" for flax meal:

• Peanut butter and cinnamon
• Any nut butter
• Cinnamon, sweetener, and butter
• Chopped Nuts
• Berries
• Chopped Apple and cinnamon
• Chopped Peaches
• Sugar Free Maple Syrup
• Other sugar-free syrups
• Unsweetened coconut
• To make it deluxe, add sugar-free chocolate with the coconut
• Coconut milk and sugar-free jam (raspberry is good)
• Butter
• Shredded cheese
• Shredded cheese and chiles (or pepper cheese)
• Cheese and chives
• Cheese and garlic

 

 

Coffee creamers

If you read the label on the back of a bottle of coffee creamer, you may find the following ingredients it contains:
 

• Corn Syrup
• Partially Hydrogenated Soybean Oil
• Cottonseed Oil
• High Fructose Corn Syrup
• Sodium Caseinate (a milk derivative)
• Dipotassium Phosphate
• Sugar
• Mono and Diglycerides
• Sodium Stearoyl Lactylate
• Artificial Flavor
• Artificial Color

Sounds unhealthy?

 

You can improve this by adding liquid extracts like vanilla, peppermint and maple are a super simple way to add flavor without artificial ingredients.

 

Or you may try these go-to spices for starters: cinnamon, pumpkin spice, nutmeg, cardamom and ginger.

 

You can add flavor extracts to the grounds before you brew, or cup-by-cup after the coffee is ready.

 

If all you need to satisfy is the sweet taste, you can just stick with natural sweeteners like honey, stevia or maple syrup.

Polyphenols - Health boosting agents

Polyphenols are phytochemicals that have antioxidant properties which can help protect the cells in our body from free radical damage, thereby controlling the rate at which we age.

Polyphenols play an important role in maintaining our health and wellness.

If our body does not get adequate protection, free radicals can become rampant, causing our cells to perform poorly. This can lead to tissue degradation and body inflammation and put us at risk of diseases such as heart disease, cancer, and Alzheimer's disease, for example.

The composition of polyphenols can prevent the formation of brain β amyloid protein, hence preventing the Alzheimer-type dementia effect.

Polyphenols are plant-derived component of pigment, bitter taste, Usually, foods contain complex mixtures of polyphenols, with higher levels found in the outer layers of the plants than the inner parts.

Polyphenols give fruits, berries, and vegetables their vibrant colors, and contribute to the bitterness, astringency, flavor, aroma, and oxidative stability of the food. In the plant, they protect against ultraviolet radiation, pathogens, oxidative damage, and harsh climatic conditions.

By far the most studied and understood polyphenol group is the flavonoids, which have both antioxidant and anti-inflammatory properties, found in fruits, vegetables, legumes, red wine, and green tea.

Green tea is rich in antioxidant effect of a strong component of catechins (polyphenols A) and vitamin E, C, etc. These ingredients can inhibit nerve cell aging and help maintain cognitive function by suppressing β-amyloid deposition in the brain.

Meanwhile, there was a study on the habit of drinking coffee. It was found that coffee drinkers (three cups a day) were less likely to have cognitive decline and can maintain optimal cognitive function. This might due to caffeine in coffee. Caffeine can slow the abnormal protein deposits in the brain. In addition, coffee also contains chlorogenic acid and other polyphenols.

Besides green tea and caffeine, intake of curry can also prevent dementia.

The formation of an active ingredient derived from the curry spice turmeric color, which is rich in "curcumin". Curcumin can inhibit the cognitive decline, nerve cell aging and can prevent β-amyloid deposition in the brain. Therefore it can prevent Alzheimer's type dementia.

To optimize the benefits of these natural health boosting agents, it is important to eat a wide variety of foods that are rich in polyphenols. High-quality seasonings, raw fruits, vegetables, and seeds are among the richest sources. Polyphenols are fat soluble. This means that we can take them with fats in our diet or they will not be absorbed as readily. However, excessive polyphenols cannot be stored in the body, and so we need to have a balanced intake of various vegetables and fruits everyday.

 

Magnesium

Magnesium is responsible for over 300 different biochemical reactions in the body.  It is essential for bone development and maintenance, muscle and nerve function and cardiovascular health.

Some of the major functions that require magnesium are: 
·        Protein synthesis
·        Nerve function
·        Blood sugar control
·        Neurotransmitter release
·        Blood pressure regulation
·        Energy metabolism
·        Production of the antioxidant glutathione

The recommended daily intake of magnesium increases with age, but most adults should shoot for 400 mg.

Chelated magnesium supplements are lab-created substances created by bonding magnesium to an amino acid containing nitrogen. Some of these include:

● Magnesium Orotate - Heart health support
● Magnesium Taurate - Heart health support and promotes calmness
● Magnesium Aspartate - Helps fight fatigue and promote cellular energy
● Magnesium L-Threonate - Promotes mental sharpness and cognitive health
● Magnesium Malate - Supports ATP production and cellular energ

Here are the top 10 foods high in magnesium:

1. Spinach — 1 cup: 157 milligrams 
2. Chard — 1 cup: 154 milligram
3. Pumpkin seeds — 1/8 cup: 92 milligrams
4. Yogurt or Kefir — 1 cup: 50 milligrams
5. Almonds — 1 ounce: 80 milligrams 
6. Black Beans — ½ cup: 60 milligrams 
7. Avocado — 1 medium: 58 milligrams  
8. Figs — ½ cup: 50 milligrams
9. Dark Chocolate — 1 square: 95 milligrams
10. Banana — 1 medium: 32 milligrams