THE SCIENCE BEHIND SUPPLEMENTS What Works and What to Avoid
If you walk into your local nutritional supply store, it won’t take you long to realize there are way toomany supplements on the market. Some contain basic essentials like vitamins and fish oils. Others advertise themselves with wild names like“MassiveMuscle”or“Core CRSHR,”and they contain a laundry list of chemicals. It would be hard for an expert to figure out the benefits of each supplement, let alone a regular person trying to boost their nutrient intake and get the most out of their workout. However, there are a few solid rules of thumb to follow if you don’t want to buy a jar full of placebos. RULE 1: YOU CAN’T GO WRONG WITH VITAMINS Vitamins andminerals are the catalysts for nearly every process in your body. Without a solid foundation of vitamins, higher-octane supplements won’t work as well. Unless you are the strictest eater around, you’re probably not getting all the nutrients you need from your diet. Look for natural or organic vitamins that contain a variety of useful compounds, like vitamin D, B vitamins, iron, andmagnesium. RULE 2: READ THE INGREDIENTS (ALL OF ‘EM) According to Harvard Health, supplements are the“WildWest of American health.”Companies have to do very little to get their products approved and on the shelf. Because of this, the buyer needs to be vigilant to avoid getting duped. Before you toss a supplement in your cart, be sure to read every ingredient, including the inactive ones. Alternatively, do some research before you shop to find trusted brands. Take a Break
RULE 3: DIFFERENT BODIES NEED DIFFERENT SUPPLEMENTS
Many supplements are tailored to specific types of workouts. If, for instance, you are doing high-intensity workouts, youmay want to consider adding some whey or creatine to your regimen. Your body metabolizes these compounds quickly during workouts, so keeping your levels high will enhance growth and speed up recovery. Except for basic multivitamins, there are no one-size-fits-all supplements. RULE 4: DON’T OVERLOOK NATURAL COMPOUNDS Natural supplements, like fish oil, bone broth protein, and probiotics, have loads of benefits for the body. As an added bonus, you rarely need to worry about side effects, provided you don’t take more than is recommended. Take a look at your supplements and ask yourself where synthetic compounds can be replaced with natural ones.
DETOX SALAD Sweet and Zesty
Hoping to shave off those extra holiday pounds or keep up with your New Year’s resolution? Look no further than this easy winter detox salad!
Ingredients
FOR THE SALAD 3 cups chopped kale leaves 2 cups chopped broccoli florets 2 cups chopped red cabbage 1 cup matchstick carrots FOR THE DRESSING 1 large carrot, roughly chopped 1/4 cup rice wine vinegar 2 tablespoons olive oil 1 tablespoon finely chopped ginger
1 cup chopped cilantro 1/2 cup toasted slivered almonds ⅓ cup sliced green onions 1 diced avocado
1 tablespoon honey 1 tablespoon white miso 1/2 teaspoon sesame oil Salt and pepper, to taste
Directions
smooth. Season to taste with salt and pepper or add extra honey for a sweeter taste. 3. Drizzle dressing over salad and serve immediately.
1. To make the salad, add all ingredients to a large bowl; toss to combine. 2. To make the dressing, add all
ingredients to a blender or food processor. Pulse until
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