In this Blog Post we will cover everything you need to know about micronutrients. If you want to improve your health and knowledge, keep reading.

What are micronutrients?

Micronutrients are vitamins and minerals that are only needed in small amounts. Our bodies are not able to produce all of the nutrients that we need to function properly, so we have to eat them.

Vitamins are compounds which are necessary for our normal growth and function. Most of the compounds needed for our body cells to function properly can be made by our cells from other nutrients. However, our bodies don’t have the ability to make the small number that we call vitamins. We only need a very tiny amount of vitamins. They are still present in ample amounts in various foods, but it is possible to become deficient in vitamins. If this happens, there could be some health issues that arise.

Which vitamins should you eat?

There are 13 vitamins which all interact within our cell enzymes to regulate a variety of essential bodily functions. They are crucial for many metabolic processes such as releasing energy from nutrients, building and maintaining bones, teeth, skin, blood and many other vital body tissues.

There are also two main categories of vitamins fat-soluble and water-soluble.

What is a water soluble vitamin?

Water soluble vitamins are not able to be stored in our bodies for very long. In fact, we pee them out – so we need to eat them almost every day.

The water-soluble vitamins are all of the B vitamins, C vitamins, and also vitamin H. Water-soluble vitamins are not stored in our bodies, so any excess amounts of these vitamins that are consumed are usually removed from our bodies via our urine.

What is a fat soluble vitamin?

Fat-soluble vitamins use the fats that we eat as a transport system to get around our body, and are stored in fatty tissues as well as our liver.

The fat-soluble vitamins are A, D, E and K. One reason why we need fat in our diet is that the fat-soluble vitamins are transported with fats in “lipoproteins” in our blood, or with specific transport proteins because they can not dissolve in water or blood. These vitamins operate in cells as well as their membranes. Due to the fact that these vitamins can be stored in our body, excessively high intakes of them can be toxic harmful.

Why are minerals needed in our diets?

To understand why we need to eat minerals, it’s best to first understand what minerals are. Minerals are inorganic substances, which occur naturally in non-living things such as water, rocks, soil, plants, and even animals. Some minerals are required for our cells to function properly, so they are actively taken into plants from the soil and water. We obtain minerals when they eat plants, as well as from water.

What is the use of dietary minerals?

The minerals in our diet are essential for a variety of bodily functions. They are important for building strong bones, teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy. In simple terms, this means that minerals are needed for the body to work properly for proper health as well as stable growth and development.

Different minerals are required in different amounts, but they are all essential. Minerals are grouped depending on how much they are needed on a daily basis, so the minerals that are needed in bigger amounts are known as the minerals, macro-minerals and major minerals. The minerals that are needed in smaller amounts are known as micro-minerals or “trace elements”.

I hope after reading this you feel like you have learned almost all the important things that there is to know about micronutrients.

-Blake Bernstein Resilient Fitness Personal Trainer

The post Why You Need Micronutrients appeared first on Resilient Fitness in Wellington, FL.

Many people overlook this and often aren’t aware of waters important role in things such as fat loss and build lean muscle tissue.

With enough water both of these functions are slowed and reduced. Making your time at the gym sweating away less impactful.

However, many people would rather have coffee, milk or orange juice is stead of a lower calorie option like tea or of course water.

The main problem with sugar beverage (coffee with cream and sugar, OJ and some milk products) is that these usually lead to cravings and crashes around 10am or 11am and also brain fog.

Not productive at all!

Upgrade your mornings with this tea recipe.

GET FIT MORNING TEA

This is a simple way we help our clients are hydrated, healthy and craving FREE! This make burning fat during workouts and recovery faster and easier!

This little recipe will helps detoxify your body and provides your body with tons of antioxidants.

Other benefits:

• anti inflammatory
• anti-cancer
• anti-bacterial properties
• packed with Vitamin C
• improves insulin sensitivity
• reduce cravings
• Tastes AWESOME

INGREDIENTS: 

• t tsp Fresh Ginger Root grated (you can leave the skin on)
• 1 lemon
• 1 tsp cinnamon
• 1 -2  tsp Raw Organic Honey (support our local bee farmers here is Palm Beach County!)
• Optional: Turmeric, Mint leaves

HERE’S HOW TO MAKE IT: 

Step 1: Heat the water (not to boiling) or if you prefer it cold skip this!

Step 2: Add ginger, cinnamon, honey and lemon

Step 3: Stir till cool.

The post Get Fit Morning Tea Will Upgrade Your Mornings appeared first on Resilient Fitness in Wellington, FL.

Here Are Some Facts You Need To Know:

• Protein Powders are not all created equal. There differences range from brand to brand spanning from quality, to usage and much more.

• Doing your homework about what your buying and know what your goals are will save you tons of cash.

• Nutrition is still priority over supplements and will reap the most dramatic changes if done right.

• Whether your goal is fat loss of building muscle, choosing the right protein powders can get you to your goals faster and easier.

The world of protein powders is terribly confusing and not regulated, this often times leads cheap quality supplements to hit the market. To get results in the gym proper supplementation is important and is something we cover with all clients

This article is going to layout some pros and cons of both whey protein and hemp protein and who should use them.

#1 Whey Protein Powder

A very common and very fast digestive milk protein that accounts for about 20% of total milk protein.

Its been a staple in the supplement market for many decades and is a proven protein source that is great for the post workout period. However, with new formulas and brands coming into the market it can get confusing.

I’ll lay out the three specific types that you should be aware of.  Keep in mind that the  difference between them is the percentage of protein they contain.

• Whey Protein Concentrate: about 80% protein the other 20% consists of fat, minerals and lactose. This whey protein is a little less pure and will contant some fats and carbohydrates.

• Whey Protein Isolate: A very pure form of whey protein consists of approx. 90-95% protein. Very little fat. Slightly lower calorie option little to no lactose in it.  

• Hydrolyzed Whey Protein: Roughly 80-90% protein content, the benefit of a hydrolyzed whey is in it ability to digest easier due to the long protein chains being broken down into peptides.

Source

Pros

• Very fast digestive (all three compared to other protein powders)
• High in Leucine (key activator for muscle protein synthesis and enhances mTOR signaling)
• High in EAA’s (essential amino acids)
• Increases insulin sensitivity which is essential for building muscle and staying lean.

Cons

• If you have a milk allergy it may not be for you.
• Can cause bloating with people who don’t take dairy products well (or other gastric distress problems)
• Does not have

Best Time To Use Them Practice:

• Use before AND after workouts for enhancing recovery and maximizing muscle protein synthesis.
• Opt for grass fed studies show that grass fed milk proteins has more beneficial fatty acids compared to commercially raised cows.

#2 Hemp Protein Powder

Hemp protein powders are made from varieties cannabis that has very small amounts of THC. Specifically the seed of the hemp plant are what the protein powders are made of.

This is a great non animal protein option however, it does have a higher carbohydrate content so if your trying to keep your carbohydrate intake low this may not be a good option.

Besides that for overall health hemp protein is a winner due to a higher fiber content  and balanced omega 3 and omega 6 profile. You still need to take your fish oil and eat other healthy fats however, this is a nice compliment to your diet.

Here are some of the biggest benefits from a health and fitness perspective.

Pros

• Complete amino acid profile
• Contains a high amount healthy omega fatty acids
• The growing of hemp plants does not require a lot of pesticides so its easy to grow it organically. Making it a bit safer than other plant protein powders like soy.
• No cholesterol
• High in Fiber
• 0 saturated fat
• Gluten Free
• Dairy Free
• Loaded with minerals
• Easy to digest
• Better tasting protein compared to others

Cons

• Pricey
• Higher in carbs
• Slower digestive due to higher fiber content so not great a pre workout meal inside 1 hr.
• Standard servings of Hemp Protein have less protein compared to whey, casein, beef or egg

Hemp is worth the money if your looking for a more complete meal replacement type protein powder from an plant source.

Due to its high amount of healthy fatty acids, complete amino acid profile great

flavor and fiber content. Its my top plant protein powder pick!

Its not cheap however and is something to consider when buying protein. Generally what you pay for is what you get for protein powders so be sure to due your research and buy a brand you can believe in.

For someone looking for just optimal health and no too worried about build muscle maximally this is a great option.

Both whey and hemp has their benefits to compliment and assist different health and fitness goals. Of course supplements are only a small fraction of the game, effective nutrition and training are far more impact full towards achieving longevity and optimal body composition (muscle building and fat loss).

To get a free NutriFit analysis to simplify your nutrition and take your body to the next level. Be sure to contact us HERE

The post Protein Powder: Hemp vs. Whey appeared first on Resilient Fitness in Wellington, FL.