Do I really need supplements?? It might be time to give yourself a boost!
- melissajdart
- Feb 10, 2024
- 5 min read
Do I need to supplement? This is a question that I get asked a lot! And my short answer is YES!
People tell me that they try to eat well and get all their nutrients and vitamins from healthy eating practices. This is awesome and should be the goal, however it is unfortunately not realistic to expect to have our nutritional needs met by the foods we consume in today’s world. There are a variety of reasons for that but for the sake of simplicity I will touch on a few reasons, and give you a few of my non-negotiable daily supplements.
First off, our food system has changed significantly over the last 50 years, and while some of these changes are beneficial, a lot of the changes are proving to be detrimental to our health. The changes in food supply are in response to the requirements of feeding a massive global population, making profits in an ever-increasing expensive industry, and producing convenience foods to meet the demands of our busy society.
Industrial agriculture has led to larger scale operations in order to feed larger populations, however it also means the use of chemical fertilizers and pesticides. Our food supply chain is now much more globalized, meaning that we are consuming foods not made anywhere near us. Fruits and vegetables that are supposed to ripen in the ground or on the tree, are now ripening in transport and many are genetically modified to withstand this globalization and expansion.
In addition to that, most of us are generally not equipped to dedicate the time and resources necessary to our diet. We tend to skip meals, make choices out of convenience rather than nutrition due to the demands on our time, and the variety of options we have can mean choosing an unhealthy meal due to advertising gimmicks, and eating from a place of craving. Additionally, improper storage, preparation and cooking of food can drain the nutrients and vitamins inherent in those foods. For example, boiling vegetables drastically reduces the nutrient value of water soluble Vitamins B and C, fat soluble Vitamins A, D, E, and K, and Minerals such as potassium, magnesium, calcium and sodium.
You might be thinking this all sounds so negative, however there are so many incredible ways to nourish our bodies with plant based foods, lean proteins and healthy fats. With a little bit of planning we can feed ourselves and our families with a variety of healthy, delicious foods to satisfy and nourish. And we can also add in convenient, healthy supplements along the way to sneak in those vitamins, minerals and antioxidants that will enhance our healthy eating habits! So if you’re looking for some simple hacks, here are my non negotiable go-to’s that help me stay on track, even when I feel like I’m running in a million directions!
First off, MEAL PLAN!! Wow, I can’t even begin to tell you how much of a difference this has made for my family, and to be honest, me, as the one that does the shopping and cooking! Pick a day that works for you to plan for the week. For me, it’s Mondays. I plan the supper meals for the week and then shop based on the ingredients that I need. (Note: I only plan the dinners. For breakfasts and lunches I still shop for a variety of things that I know my family eats and I let them pick those meals and snacks for themselves). Dinner is planned and I write it on the chalkboard in our kitchen. I post it on Instagram and this makes it feel official and accountable! This has saved me a ton of money as I’m only buying the dinner ingredients that I need with a plan in mind, and it saves me valuable time at the end of the day when I’m trying to get a meal on the table for everyone to eat (usually at different times due to our current sports and work schedule).
Secondly, make it a goal to fill at least half of your plate with vegetables. This is actually the correct portion for a sustainable, healthy eating plan that will leave you feeling full and satisfied without over consuming calories. A healthy plate has 1/2 of it filled with vegetables, 1/4 lean protein, 1/8 whole grain/complex carbohydrates, and a 1/4 healthy fats. Get creative with your vegetables and try out new ones that you might otherwise pass by in the grocery store. Variety is the spice of life! This is especially true for your dinner plate!
Some people find it helpful to keep a food diary for a few days to a week. This can help you uncover any nutrition gaps that you may have. We tend to eat the same things in rotation, so if you’re missing a key nutrient you may not notice until you see it in black and white.
And last but not least, do not be afraid of supplements! Supplementing is not only for the elite athletes, it is for regular, everyday people who recognize the difficulty in obtaining needed nutrients on a regular basis. Some of my go-to’s that have changed my gut health, reduced bloating and cravings and helped amp up my immune system are as follows:
Green Gut Glow! This is a 3 product system with the Greens giving you one full serving of fruits and vegetables which is comprised of the phytonutrients of 37 different fruits & vegetables! You can’t tell me that you eat 37 different fruits and veggies in a day!! The Gut Health component gives you prebiotics, probiotics and digestive enzymes. This is the powerhouse supplement that drastically reduces bloating, helps your body properly digest the food you eat, moving the vitamins and minerals to your major organs instead of simply letting them pass through your digestive tract; and nourishing the healthy bacteria in your gut to improve your overall gut health which is related to sooooo much of your overall wellness! The Skin Elixir is the glow component. This product aids your body in producing its own collagen to improve skin, hair, nail health as well as the health of your joints. Link here to this convenience pack :
You will see me drink this every morning - I put my Greens and Gut Health together in one shot, and then add the Skin Elixir to my morning EnergyFizz drink :) Delicious! And boom! So much health ingested first thing in the morning.
Another non negotiable supplement for me is vegan protein powder. Arbonne carries this in a Meal Replacement or FeelFit option (less sugar and calories). Both have over 20 grams of easily digestible protein, as well as vitamins and minerals your body needs and does not get enough of. There are a variety of flavours available and I can tell you it is DELICIOUS!
Here’s the link to the Feel Fit Protein Powder:
Check out my last blog post for why you need to amp up your protein intake!
So while nutritional supplements should not be a replacement for a conscious, healthy diet, they can play a valuable role in supporting your overall health and vitality. By understanding your individual nutrition needs, planning for a healthy meal prep, and taking stock of your nutritional gaps, you can incorporate supplements wisely and unlock your body’s full potential to thrive in today’s fast paced and demanding world.
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