What supplements do you take and why?

Discussion in 'Health & Fitness' started by r2473, Nov 12, 2011.

  1. r2473

    r2473 Legend

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    We have a lot posters that are pretty knowledgeable about supplements. Just wondering if I'm missing the boat a bit by not taking certain things. I figure this is probably the easiset and fastest way to get a quick lesson on the best supplements out there.

    Please list:

    1) What you are taking. Be as specific as possible. I know that some sources are better than others for the same supplement. List anything you consider a "supplement". Herbs, spices, aspirin, protein powder, special recovery drinks. Whatever you consider a supplement to be.

    2) Why you take what you are taking. Are you trying to reduce your blood pressure? Are you taking a fiber supplement to try to get the daily recommended amount (which is damn hard from diet alone). Even if you are taking an aspirin for heart health, include that.

    3) How much are you taking? What are your doasages?

    4) How often do you take these?

    5) List any benefits. This can be anything from listing blood pressure test results to having better bowel movements to simply feeling better or having more energy.

    6) If you are really on top of things, list products that you want to take but are not avaliable for one reason or another. Again, why you would take it, etc.

    7) Any other useful information you can think of

    Thanks in advance.
     
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  2. Cindysphinx

    Cindysphinx G.O.A.T.

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    1. Nothing.
     
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  3. XFactorer

    XFactorer Hall of Fame

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    I take homeopathic supplements.
     
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  4. maggmaster

    maggmaster Hall of Fame

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    I take fish oil 5 grams in the morning and 5 at night. Anecdotal evidence(myself as an n=1 study) shows that it helps with weight maintenance. I have been taking it for around 10 years and my weight has been the same +- 4 lbs.

    I take a multivitamin though I realize that it may have no benefit. I did not take one for a long time because I do eat a lot of fruits and vegetables but when I got a Costco membership the multis were just so cheap.

    I do use protein shakes for post workout recovery sometimes, when I have them around. Again a recent thing.

    I also occasionally mess around with during workout drinks, BCAAs, Citruline Malate, Creatine. Mostly when I am buying fish oil online and these things are on sale, I buy these too.

    I have had brief periods where I wanted to believe in the efficacy of other herbs and supplements, mostly they are disappointing.
     
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  5. TennisLovaLova

    TennisLovaLova Hall of Fame

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    At best, creatine improves your muscle capacity by 5%. So it is not something you must rely on. And if you dont drink enough during training, it eventually destroys your kidneys.


    I take whey pro and liquid amino acids for stamina, muscle gain and muscle breakdown prevention. I lost 14 kgs in 3 months to improve the way I move on court and explosiveness. I took a personnal coach with daily specific training. Changed the way I eat.
    Quantity taken as specified by manufacturer. Whey only on training days and bcaa everyday 15 ml, 3 servings per day.
    I use Scitec nutrition products.

    If I could, I think I would try those growth hormones for post training reasons. And djokos hyperbar chamber to improve my breathing capacities
     
    Last edited: Nov 13, 2011
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  6. maggmaster

    maggmaster Hall of Fame

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    I have never seen a decent study that proves that creatine destroys your kidneys. The reasoning that some use is that an increased creatinine level( A byproduct of creatine processing) is a test for kidney issues. If you find a study that links supplemental creatine use with kidney issues please post it.
     
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  7. T1000

    T1000 Hall of Fame

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    BSN Syntha-6 Protein - post workout drink and sometimes to help me reach my macros if I have a bad day, also useful in making meal replacement shakes with oats, olive oil, ice cream etc.

    Creatine - 5g daily helps my lifts and I don't get the bloating from water retention so it's all good. Mono is cheap, I got a years worth for $20

    Orange Triad Multi - 6 caps daily joint supports been helping me

    Animal Rage pre workout - Used on days when I really need the extra boost, like practice and lifting in the same day or long days so it can be 0 times/week or as many as 3, varies.

    Taking them since I played 5 sports in high school and still play basketball, tennis, and football regularly as well as trying to lift to get stronger and in better shape so I can make it to the marines, SEALs, or Berets one day.
     
    Last edited: Nov 13, 2011
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  8. sureshs

    sureshs Bionic Poster

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    I had already posted this but here it is again:

    Morning:

    Multivitamin
    Fish Oil capsule (doc recommended)
    Garlic capsule
    Oregulin (cinnamon, fenugreek, oregano etc)
    Reservatrol

    Night:

    Ashwagandha
    CoQ10
    Baby Aspirin
    Vitamin D (doc recommended)
     
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  9. Rorsach

    Rorsach Hall of Fame

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    Yup. .
     
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  10. tes

    tes Rookie

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    Fish oil or flaxseed oil and b-100 complex. My doctor said they are good for my heart or maybe it was for my cholesterol...can't remember.

    In general, I eat a lot of vegetables fruits and nuts so I don't take multi-vitamins.
     
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  11. r2473

    r2473 Legend

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    Does anyone take a fiber supplement?

    Here's the thing. I don't have any of the problems associated with a low fiber diet like problems with bowel movements. I also wouldn't be taking it to help lower cholesterol or blood pressure.

    The only reason I would take it is because the recommended amount for men is 38 grams per day and that is probably based on a 2K or 2,500 calorie diet. So my recommended amount would be at least 50 grams. Now there is no way it is possible for anyone to get that much fiber everyday from food. My fiber consists of about 1.5 cups of oatmeal / granola mix for breakfast, the vegetable I usually have with dinner, and some almonds 2-4 days a week. That can't amount to even 20 grams.

    Does anyone know anything about this? Would I see any benefit from taking a fiber supplement and what would the benefit be? Also, which one should I take (soluble, insoluble)?

    http://www.mayoclinic.com/health/fiber/NU00033
     
    Last edited: Nov 13, 2011
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  12. crash

    crash Rookie

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    Your post sparked my curiosity. I counted how much fiber I ate the last few days and I averaged about 75 grams/day so it is certainly not impossible. I don't pay particular attention to fiber, I just eat a lot of veggies I guess.

    I agree that it might be tough depending on your nutritional habits though.
     
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  13. r2473

    r2473 Legend

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    You must eat a lot of veggies. I have some on my sandwich at lunch and normally have a veggie with dinner. That's it.

    I guess I could try to eat more beans. I always just assumed that oatmeal and bread had more fiber than the little bit it actually has.

    http://www.mayoclinic.com/health/high-fiber-foods/NU00582
     
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  14. Cindysphinx

    Cindysphinx G.O.A.T.

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    1.5 servings of veggies isn't enough.

    Rather than look for a solution in a jar, how about adding some fruits and veggies to your diet. Maybe replace some of the meat?
     
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  15. r2473

    r2473 Legend

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    ^^ good point, but how does one go about getting 5 servings of vegetables everyday (and 5 servings of fruit)? If I eat a serving at every meal, that still won't be enough (and who eats vegetables for breakfast or has fruit with dinner?).

    I think I'll make an appointment with the hospital dietician and see what she has to say and see if she can tailor something to me.

    Seems pretty clear that the supplement takers are not going to give up their secrets.
     
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  16. newton296

    newton296 Rookie

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    supplement are for wimps!

    I take nothing, I much prefer to eat properly then try and makeup for a bad diet with supplements.

    that said, I took creatine for about 2 months and had so many cramps I had to quit! hate that stuff!
     
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  17. sureshs

    sureshs Bionic Poster

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    Veggies and fruits were meant to ensure dispersal of seeds by providing something of value to animals. They were not meant to ensure the best possible deal for the animal.
     
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  18. Kevin T

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    Though content can widely vary, a good average for a fruit or veggie is 4-5 g fiber per serving. A veggie serving is 1 cup raw or 1/2 cup cooked=about the size of an ice cream scooper or small handful. Being a man and all :), I bet you get 2 servings in one of your serving sizes. Throw in 2 pieces of fruit and you're close to 20 g now. A serving of beans, ~ 1/2 cup cooked, is the amount in a typical Taco Bell bean burrito (not that I'm telling you to go to the Bell) and contains ~ 12-15 g fiber. A handful of nuts and a bowl of oatmeal and you get another 10+. That's at least 45 g of fiber without resorting to supplements or nasty whole grain bread and pasta. :)
     
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  19. GuyClinch

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    ^^^Agree. I think people understimate how well the big agra interests can manipulate them. I remember as a kid how grains and breads and stuff were the so called 'most important' food group. All that did is lead to alot of fat adults nowadays..

    It's scientifically clear you need SOME vegetables for healthy functioning. Beyond a certain amount its not clear at all that more = better. Which is what big agra wants you to think..

    And its not clear that the 'good antioxidants' that come in say pomegrante juice outweighs the negative effects of the sugar that comes with it.

    Supplements I like..
    Fish Oil. (Fights insulin resistance in theory)
    Cinnamon (well not sure its a supplement but I add it wherever I can - slows digestion of carbs)
    Protein Powder - not sure if this one is good for you but its convient.
     
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  20. Power Player

    Power Player Talk Tennis Guru

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    First off, I don't think anyone needs supplements if they eat well and are not exercising to the point of exhaustion 5-6 days a week.

    But they have made a difference for me in a positive way. Waistsize is smaller and I changed nothing except what supps I used.

    I take Orange Triad and Cytomax Fast Twitch before I workout. I also take cytomax sports drink, which is basically a better version of gatorade..not sure if i'd call that a supplement.

    Besides that, I take Vitamin D and Magnesium at night before bed.

    The supps just seemed to speed up my metabolism and I have gotten my abs nice and defined. If I was married and had kids, I doubt I'd care as much, but I am single and girls notice these things. I also feel a lot better, am playing better tennis, and getting much more restful sleep.

    I should add that I eat a very clean and balanced diet. Oatmeal, yogurt, grilled chicken, salad, fruit smoothies as staples. Have been doing that for years.
     
    Last edited: Nov 14, 2011
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  21. sureshs

    sureshs Bionic Poster

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    I think the POM manufacturers got into trouble with the FDA and then settled.
     
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  22. sureshs

    sureshs Bionic Poster

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    Cinnamon is in the Oregulin I mentioned
     
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  23. r2473

    r2473 Legend

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    So what do you think? Is it REALLY important to try to get 50 grams of fiber daily? How about the 5-servings of fruits and vegetables?

    I probably eat 2-servings of corn or beans with my dinner, but fruit is just one serving. If I eat an apple or banana I don't often reach for another one.

    I was really just thinking how day in and day out, it would be pretty damn hard to reach the fiber / fruits / vegetables recommended amounts daily. Does ANYONE actually do this?

    What are the consequences for not doing it in the long run?
     
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  24. jonnythan

    jonnythan Professional

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    1) Protein powder. I find it hard to get the proper amount of protein (1.5 g/kg while on a maintenance diet) without it.

    2) Multivitamin. Cover my bases.

    3) Fish oil - 900 mg EPA+DHA a day. Significant cardiovascular benefits.

    4) Vitamin D3. During the winter months, I get little to no sun exposure, and want to keep D levels sufficiently high for various health benefits like bone density.
     
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  25. sureshs

    sureshs Bionic Poster

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    Only Cindy. But then, all she does is look after her health and play tennis.
     
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  26. jonnythan

    jonnythan Professional

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    In reality, the bulk of your diet should be veggies. The whole food pyramid thing that has the bulk of your calories come from grains is madness. You should be eating fruits and/or veggies at every meal. Have a banana at breakfast, then 2 servings of veggies at both lunch and dinner.

    Personally, my dinner typically consists of a piece of meat and a bunch of veggies. I'll have a steak and a big pile of broccoli, or a piece of chicken with sugar snap peas and carrots.

    50 grams of fiber is a bit ridiculous though.
     
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  27. r2473

    r2473 Legend

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    ^^ I'll be damned Jonythan. The nutrition course I just finished agreed with you about fruit juice. The recommendation is 4 oz a day. Probably a bit more if you eat over 2K calories a day.

    I don't know about you, but I don't have a single 4 oz glass in my house. My grandma used to have these type of juice glasses. My parentd did too for a while, but they got replaced with larger ones.

    That's my basic dinner as well, but add in a starch. But that still doesn't get me anywhere near 5-servings.

    For males under 50, the requirement is 38-grams of fiber, but I assume that is based on a 2,500 calorie diet. I eat 500-1000 more calories a day, so I assume everything goes up proportionately. Wonder if that means I need 6-7 servings of fruits and vegetables? Probably does.
     
    Last edited: Nov 14, 2011
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  28. jonnythan

    jonnythan Professional

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    At first I was going to ask wtf you were talking about since I didn't mention juice! Then I remembered the other thread.

    Brings me back to my typical dietary recommendations, which basically consist of getting most of your calories from fruits, veggies, and meats while going easy on the carbs - especially the refined ones. The carbs you do eat should mostly consist of whole grains or starches and not sugars, white flour, etc. I don't mean no- or even low-carb. Just lower carb. Most people seem to get 60-70% of their calories from carbs, which is totally crazy to me.
     
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  29. jonnythan

    jonnythan Professional

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    Not really. Presumably you are eating 500-1000 more calories than that because you are active. Fiber/vitamin/mineral requirements are more a factor of your body composition than your actual energy expenditure, with some exceptions.

    I use fiber intake as more of a gauge of the quality of my diet than anything else. If you're getting 20 grams or less, you're doing something wrong. The fix is not to take a fiber supplement or something, but just to eat more plants.
     
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  30. r2473

    r2473 Legend

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    That probably describes me pretty well. And trust me, none of these are complex carbs. Not eating any awful tasting whole wheat pasta, brown rice, or whole grain bread.....well, the whole grain bread isn't that bad, but I much prefer my croissants.

    I think I am going to do a food journal for a week and then do a nutrition consult with the hospital dietician. It's actually free for me.

    Kevin, if I do something like the consult, what do you suggest I ask the dietician? What types of information should I bring beyond my food journal? Should I combine this with a test for blood pressure / cholesterol / fasting glucose / (??? what else)? Would that give the dietician a better overall picture and help recommend things better based upon my personal situation?
     
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  31. jonnythan

    jonnythan Professional

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    IMO, the abundance of processed carbs in the typical American diet (I don't know where you are specifically) is the primary reason for the prevalence of diabetes, atherosclerosis, and metabolic syndrome. If you were to take a look at your glucose levels throughout the day on that sort of diet you'd see a series of massive spikes. Those massive glucose and insulin spikes are not easy on the system and there's evidence that it's actually those blood sugar spikes that cause artery damage and high cholesterol levels.

    Keep in mind this is a relatively new avenue of research and traditional medicine/nutrition still focuses on dietary cholesterol and saturated fat as the culprits, which is looking highly unlikely at this point. The mainstream medical community is just barely starting to notice the link between blood sugar and cholesterol.
     
    Last edited: Nov 14, 2011
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  32. Kevin T

    Kevin T Professional

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    I don't think you need 50 g fiber but 5 servings ( I lean toward 7) of fruits/veggies is ideal. The recommendations vary but it's typical 30+g/day fiber for men. The National Academy of Sciences/Institute of Medicine rec is 38 g/day for men <50 yo and 30 g/day 51 yo+. If you are eating a large apple or banana, you're probably getting 2 servings in one fruit. The 10-12 inch bananas (hold your tongue, sir :)) you often see at the grocery are 2 servings.

    Increased fiber intake is linked to lower or more appropriate weight. It may also be protective against oral, esophageal, colorectal and breast cancers. Same with increased fruit and veggie intake. Not a lot specific and mostly based on large cohorts and long-term observational studies but I haven't seen anything credible that links fruit and veggie intake with disease or decreased life span or increased risk of disease. And you'll poop better.
     
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  33. r2473

    r2473 Legend

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    I had a fasting glucose test last year.....only I didn't fast. I was so damn hungry after my workout and the test wasn't until 10:30, so I had a massive bowl of oatmeal covered with a tablespoon or two of sugar. My glucose level was 106. So I just assumed that if I hadn't just eaten a bunch of sugar, it probably would be lower.

    My understanding is that diabetes is the result of being fat and not exercising, but is not actually caused by sugar in and of itself.

    I know that some people are more insulin sensitive than others. I don't appear to be too insulin sensitive. I can still eat tons of carbs and not gain any weight. I don't think the GI-index is really a big concern for me, but I think it actually can be for others. Guess I'm just lucky.
     
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  34. r2473

    r2473 Legend

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    Guess I'll have to keep fruits and vegetables around as snacks.

    Are you sure Ruffles aren't a vegetable?
     
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  35. jonnythan

    jonnythan Professional

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    Simple carb intake (and therefore glycemic load) is linked pretty soundly with insulin resistance. In other words, the glucose and insulin spikes associated with intake of simple carbs is probably a significant causative factor in insulin resistance and therefore diabetes.
     
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  36. r2473

    r2473 Legend

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    This WebMD article and the nutrition course I just finished suggest it is mostly abut being fat and inactive (and genetics). Not really so much about sugar per se, though too much sugar usually is a major cause in people getting fat, so there you go.

    While not everyone with type 2 diabetes is overweight, obesity and lack of physical activity are two of the most common causes of this form of diabetes. It is also responsible for nearly 95% of diabetes cases in the United States, according to the CDC.

    http://diabetes.webmd.com/guide/diabetes-causes
     
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  37. T1000

    T1000 Hall of Fame

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    LOL you aren't eating or drinking properly if you cramped from creatine, try actually drinking water it'll help ;)
     
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  38. Cindysphinx

    Cindysphinx G.O.A.T.

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    Jealous much?
     
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  39. Cindysphinx

    Cindysphinx G.O.A.T.

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    Fifty grams of fibre daily is too high, based on what I have read. Thirty daily is more in line with what I have seen.

    To get 30 grams fiber daily, you could eat this:

    Grapes (180 calories) -- 3 grams
    Greens (60 calories) -- 12 grams
    Lentils (300 calories) -- 11 grams
    Apple (70 calories) -- 4 grams

    There. Still plenty of calories left over to eat a huge piece of meat if you want.
     
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  40. maleyoyo

    maleyoyo Rookie

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    I take whole psyllium husk fiber supplement daily mixing it with diluted concentrated cranberry juice (K.W.Knudsen). That gives me about 10gr of fiber as recommended in this book:
    http://www.amazon.com/Fat-Flush-Pla...=sr_1_1?s=books&ie=UTF8&qid=1321228525&sr=1-1

    Trust me, your digestive system will thank you for it.
    For a meat and potato type of guy and a lazy cook like me, stir-fry is the best way to add more veggie to my diet.
    As for fruit, my best secret is to cut them into small pieces and chill them for easy and quick snacking. That way I have an idea how much fruits I actually consume daily.
     
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  41. WildVolley

    WildVolley Legend

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    I supplement vitamin D during the winter. Though, I live far enough south that if I get some sun, I don't take it for a few days. During the summer I get plenty of sunlight so I don't take it. I buy it in liquid form and take about 5000IU a day during the winter.

    I take it because of the statistical studies showing that higher levels of vitamin D in the blood are correlated with lower levels of cancer, heart disease, etc. Also, it is inexpensive and easy to take.

    It may turn out that the studies or wrong or that cancer causes lower vitamin D levels, or something like that. But I haven't noticed any problems so I'm sticking with it.
     
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  42. r2473

    r2473 Legend

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    I suppose I just need to start making fruits and vegetables my snacks. Not so sure I will be eating beans everyday, but I probably could try to eat more (or some).

    I probably do get around 20 grams or so a day. For breakfast I have about 1/2 of granola mixed with 3/4 cup oatmeal and a banana. That's at least 10-12 grams right there.

    I suppose that if I do eat fruits and veggies as snacks more often, I'll be getting enough.

    I'm not too good with "the color of the rainbow" though. I tend to eat the same boring fruits and vegetables. Lots of "greens" in my rainbow.
     
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  43. Kevin T

    Kevin T Professional

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    A lot of people like the "smoothie" approach. A friend of mine gets his greens that way and swears when he mixes kale in with milk and fruit and a touch of honey, he doesn't even know it's there. Frozen berries are dirt cheap, mix in some cow's milk or dairy alternative (almond milk is great), a banana, handful of almonds and some kale and honey...viola.

    I also like maleyoyo's tip...Even my kids love to snack on frozen bite size mango pieces.
     
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  44. r2473

    r2473 Legend

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    That might work......though I don't know how many kale smoothies I'll be eating. Maybe I'll search Amazon for a smoothie book.

    How about tomato juice? I could easily add 20 oz. of that a day. I LOVE virgin bloody mary's (and I have the world's best recipe).
     
    Last edited: Nov 14, 2011
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  45. yonexpurestorm

    yonexpurestorm Rookie

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    with all the GMO foods and bulked up animal meat you need suppliments in order to get all your daily required vitamins and minerals. try getting enought vitamin d from eating, because that mostly come from the sun. try getting all your 80something minerals in your food. when you realize that a tomato today is nothing like a tomato from 50 years ago(unless your eating only heirloom). im not saying suppliments will solve your medical problems if you only eat mcdonalds everyday, but eating healthy and taking suppliments is much cheaper than a lot of the medical crap that is pushed onto ppl.
     
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  46. Cindysphinx

    Cindysphinx G.O.A.T.

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    I think the easiest way to get fiber (in the form of fruits/veggies/legumes) is breakfast and lunch.

    For instance, instead of a turkey sandwich, why not a Whole Foods lentil salad or black bean salad? Filling, delicious, not terribly expensive, lots of fiber and other goodies.

    Really, why force a kale smoothie down your throat when there are tastier options?
     
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  47. Torres

    Torres Banned

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    1. Water, with a small amount of orange or blackcurrent cordial to give it some flavor.
    2. Rest and recovery.

    On the 'To Do List'

    3. Healthier diet
    4. Less stressful life.

    Done the whole energy drink / supplement stuff, but I think it causes more problems than it solves in the long term.
     
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  48. r2473

    r2473 Legend

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    Would you believe that Famous Amos cookies have 2 grams of fiber per serving. Damn, this is going to be easier than I thought :)
     
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  49. GuyClinch

    GuyClinch Hall of Fame

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    Many people think this is a backwards way to look at things - and places like WebMD and the mayo clinic are actually giving very bad advice.

    Here is why in a nutshell..

    Insulin Resistance is what causes diabetes over a long period of time.

    Insulin resistance is created by elevated levels of blood sugar which in turn creates elevated levels of insulin.

    Simple carbs create the highest spike in blood sugar levels (glycemic index) thus they create large releases of insulin.

    So if you go around eating alot of simple carbs (or even so called complex carbs) you will be spiking your insulin levels. You do this all the time you create insulin restitance.

    If you have enough insulin resistance you will get fat - in certain patterns. (With high insulin levels in your blood - your fat cells get 'greedy' and don't release their energy well your blood sugar is low). Insulin will also shove the blood sugar into your fat cell prefentially if you have enough insulin resistance built up.

    So in turn you get hungry all the time - and you get fat in various areas (around the waist for guys)..and in the hips and other spots for women).

    For a while people thought sugar was 'okay' because its half fructose and have glucose thus it won't have a direct effect on blood sugar the way say pasta will. But people now think that sugar tends to increase insulin resistance as well..

    It short - its the body that's driving behaviour - not the behaviour driving the body. You eat carbs - you will build insulin resistance and get hungry even when you could be relying on your own fat cells for energy.

    This has all kinds of 'unpleasant' side effects - namely that fat people are lazy BECAUSE they are fat - not fat because they are lazy. And that MOST of the cheap food the government tries to convince people is good for them - probably isn't.

    People can actually be really fat and yet starving. And this is why. It's not because they are lazy - its because those fat cells are greedy and thus you paradoxically cry out for more carbs to jack up your blood sugar again and give those other cells a bit of the energy.

    It's a viscious cyle..

    Anyway if you believe this theory - the government is wrong and so are alot of medical professionals. And its not all that crazy - the biochemists agree on pretty much everything I said about insulin.
     
    #49
  50. Kevin T

    Kevin T Professional

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    So the Mayo Clinic, the #1 ranked hospital in the world for diabetes and endocrinology...is wrong about diabetes?

    http://www.diabetes.org/diabetes-basics/diabetes-myths/
     
    Last edited: Nov 14, 2011
    #50

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