Choose more veggies

Do We Really Need Nutrition Supplements?

You can’t go down the street or through a shopping mall without seeing a nutrition supplement store these days, can you? With all those stores out there, it must mean supplements are important and we should all be buying them, then, right?

Well ……..maybe. I’ll get to the answer in just bit.

I’m an exercise expert who knows a good deal about nutrition, but I would never claim to be a nutrition expert myself. When I need answers to important nutrition questions I can’t answer, I look to other colleagues I consider experts in the nutrition field.

One of my go-to people for all things nutrition is Registered Dietician, Jayson Hunter. Jayson is one of the founders of the JayLabPro nutrition supplement company (formerly Prograde Nutrition). He has been a great source of advice and support to lifeSport Fitness for over 10 years. Now, you might be wondering, why would a Registered Dietician start a supplement company? Shouldn’t he be consulting with people about real food!!??

Yes—he should, and he does. But he decided to take it a step further. Jayson got frustrated with the lack of quality, science-based products on the market about 10 years ago and decided to team up with a couple of other fitness colleagues to develop products that were safe, effective and high quality. He also believed that many people were OVER-supplementing their diets and wanted to create a company that promoted a “food first” philosophy with supplementation as a secondary measure. JayLabPro puts a lot of effort into nutrition education so that their customers can become better eaters. I have to admire that.

This is one reason we’ve been recommending JayLabPro products for many years. Quality people with high integrity making quality products, and providing solid consumer education. What they say is in the bottle really IS in the bottle. I know that I am sending our clients to a solid resource.

So – about the question at hand: Should we all be supplementing?

Our answer: Yes— but food comes first.

Your first defense against obesity , poor health and chronic disease is solid, whole food nutrition. Supplements won’t do much for your health if you have a poor diet (aside from protect you against deficiencies). Jayson’s mantra is: “Build a decent nutritional foundation through food first before you take any supplements, or the supplements won’t help at all”

Even though we all try to eat healthy, Jayson believes there are 2 areas in our nutritional foundation that are often the weakest points (and this has been backed up by the USDA and other nutritional organizations)

1. Vegetable intake: After all these years of teaching the importance of an abundance of vegetables, society still only eats about 2 servings a day instead of the recommended 6-8. Even the best of eaters still struggle with getting in a wide variety of colorful vegetables daily.

If you’re not getting a consistent 6-8 servings of vegetables every day, Jayson recommends a solid multivitamin that contains fruit and vegetable extracts. He still stresses food first – but suggests the supplement to get additional nutrients that you’re missing due to having a lower intake of vegetables.

2. Omega-3 fatty acid intake: There are thousands of research studies that have shown the benefits of Omega-3 fatty acids and how our current intake is lopsided with a 30 to 1 ratio of Omega-6 fats(disease promoting) to Omega-3 fats.

Consuming large quantities of Omega 6 fats, scientists believe, may trigger inflammation (which can lead to disease and poor health). By consuming minimal Omega 6 fats and increasing Omega 3 fats in our diet, we may be helping to decrease internal inflammation.

Jayson recommends consuming cold water fatty fish 3-4 times a week along with other foods that contain Omega-3 fats (like Chia seeds). For people who don’t eat fish often, a good Omega-3 supplement is beneficial in strengthening that weak point of our nutritional foundation. Food first — eat some fish and other Omega-3 containing foods, but supplement to make that Omega 6 to Omega 3 ratio healthier.

The moral of the story: Food first to the best of your ability, and supplement where your own personal diet falls short.

If you want to save 18% on JayLabPro products, Jayson has given me a coupon code to offer you — but it’s only good until Monday, August 7th at midnight!

Head over here:

And use the code AUG18 when checking out.

Yours in health,


Supplements for Women

Women today find themselves bombarded with all types of daily stress. The stress to be wife, mother, breadwinner, and so much more, leads many women to ignore their diets and put themselves in nutritional danger. Many ladies face the dangers of heart disease, cancer, joint problems, and a myriad of other problems mainly because they are not getting the right foods to help keep up with the demands of their lives. Even those that do eat right may not be getting enough nutrients because of the highly processed and refined foods that make up so much of the Western diet these days. Taking supplements either in individual form or combined into multivitamins can take some of the stress out of your life.

The top supplements that women should take are:

A Quality Multivitamin – A high quality multivitamin that includes iron is the number one best supplement for a busy woman. It will provide most of the vitamins and minerals you need to protect yourself from the stresses of daily life. Make sure you choose a quality manufacturer where the source of the nutrients can be researched. You also want to find a vitamin that does not cause you gastric upset and is easily digested.

Omega-3 Fish Oil – Because of the high level of stress most women of today are under, the next supplement that is important are omega-3 fatty acids. Omega-3 fatty acids are found in fish oil and contain EPA and DHA which are two building blocks for brain and heart health. Fish oil helps to reduce heart disease, lower triglycerides, control blood pressure, reduce chronic inflammation (which leads to many disease and has been linked to breast cancer), reduce memory loss, fight age related macular degeneration, and lessen episodes of depression. Fish oil is almost a miracle supplement for women. It is suggested that you take 1-3 grams of fish oil per day to gain the maximum benefit.

Calcium Citrate – Women suffer from bone loss and age related osteoporosis more than men. Taking calcium can help to stop this trend. Taking calcium citrate every day not only helps to control bone loss, but can also cut down on the physical and mental stress of your menstrual cycle.

Vitamin D – Getting a sufficient quantity of vitamin D in your diet is difficult so taking a supplement is your best bet. Vitamin D will help to fight many of the cancers such as breast, ovarian, and colon cancer.

Iron – Women who do not get enough iron can suffer from anemia, fatigue, headaches and paleness. During menstruation, a woman loses iron as well. Too much iron can be harmful, so ask your doctor what the best dose will be for you.

Magnesium – Magnesium can be very beneficial to women. Magnesium can help with PMS by decreasing premenstrual cramps and emotional upset due to hormonal changes.

The right balance of health, diet, fitness and supplements will aid in maintaining a healthy lifestyle in women.

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The Best Supplements to Enhance Your Fitness and Health

There are hundreds of supplements available on the market that make promises of being the best supplements for fitness and health. Aside from the fact that many don’t live up to their claims, consumers also have to sort through the flurry of information on each of them in order to conclude which will actually benefit them. Depending on what you are trying to accomplish, this task can be challenging as not all products are created equal and many are tailored to produce specific results. The first thing that should be considered when choosing a supplement is gender. Men and women’s bodies are vastly different in genetic make-up and thus will respond to products differently. Typically the fitness goals of men will differ from women’s and this too will impact which supplements will work for them as opposed to women.

For Men


Whether male or female, one supplement that should be incorporated into any fitness regime is a multivitamin. The key here is to choose a multivitamin that is tailored for men’s bodies and that means choosing one that has an elevated amount of iron and calcium. Iron and calcium are essential when building muscle mass and bone density and they are also helpful in fighting off heart disease.

Choose a vitamin that has as many vitamins and nutrients as possible but don’t choose one that promises more than 100% nutritional value as these are gimmicky, more expensive and won’t provide any additional benefits.


Rarely do people take in as much protein as they need, even when they think they do. Protein tablets are important in any fitness regime because it not only benefits muscles but it also helps to keep you full longer so you won’t snack in between meals. If possible choose a protein that is in powder form because it will dissolve quicker than a pill or capsule and they also have an abundance of amino acids which helps with muscle injury recovery and will strengthen muscles quicker. Choose a soy or whey based protein power.


Creatine is a dream come true for men who are looking to build muscle mass quickly and research shows that it will assist in muscle building and healing the fibers within muscles caused by long, excessive workouts. Most nutritionists recommend three to six grams per day after each workout and you can increase that amount up to twenty grams within a reasonable amount of time.

Fish Oil

Fish oil supplements are loaded with omega 3’s and has a long history of helping the body fight off heart disease. They also have a ton of anti-inflammatory components which will assist your joints in their flexibility, help to decrease muscle aches and inflammation and help muscles heal faster.

These fatty acids are found in lean fish such as salmon and tuna as well as some nuts. If your diet already has a steady stream of these foods, you may not need an additional supplement, but few people get the recommended dose which is 300 to 1200 mg per day.

For Women


Women also need a multivitamin as it will replace or offer any nutritional deficiencies that you may have and be lacking from your diet. As with men, choose one that has no more 100% nutritional value but make sure that it includes a decent amount of vitamin C and D as well as folic acid and magnesium as these are the vitamins most women are lacking in and can ward off heart disease, osteoporosis and illnesses like dementia.

Flax Seed

This is a great supplement for men as well as women but it is often chosen more by women because of the low cost and because it boasts of improving mental acuity; something that is very attractive to busy women with a lot on their plate. Flax Seed has many properties that earns it a place as a top contender for health and fitness. These include helping to lubricate joints and muscles which improves flexibility and decreases the risk of injuries, as well as metabolism boosting qualities for those looking to shed a few pounds. Flax seed has also been known to thwart heart illness and improve cardiovascular health because it contains fatty acids.


Although most people think about bones when speaking of calcium, many new studies are showing positive results regarding calcium and weight loss, something many women contend with. It is now thought that calcium not only strengthens bones, but it also helps break down some of the fatty foods we eat and assists them in passing through the body easily, thereby increasing weight loss.

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