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  • hi guys welcome back to my channel today I am doing a video about 101 for

  • supplements and vitamins I get quite a bit of questions about all these

  • subjects and I'm super excited to share more information with you in case you

  • guys don't know I am a registered holistic nutritionist I got my

  • certification in 2015 I do want to mention that all this information is my

  • opinion and I highly recommend you guys to go and talk to you health care

  • provider for anything concerning your supplements or your vitamins or any

  • medications you are taking just to make sure so let's get to I don't want to say

  • huge thank you to the Montreux reserve for collaborating with me and sponsoring

  • this video so first I want to start by saying that I know there's a lot of

  • information out there and a lot of contradicting opinions there are studies

  • that are done literally on a weekly basis talking about the power of wanting

  • and then completely saying the opposite the next week so it can be really

  • confusing and I totally feel you guys the one thing I want to mention is it's

  • wonderful to have supplements out there but those are basically to fill the gaps

  • these cannot replace a good balanced diet you want to make sure that you're

  • eating properly you're eating sustainably you're eating healthy and

  • providing your body with all the nutrients that means let's start by

  • talking about the supplements that I personally take there are three of them

  • and those include omega-3 multivitamin and probiotics so with the omega-3 I

  • take it on and off depends on what phase I'm in so before pregnancy I took it

  • during pregnancy I took it and I was taking it a little bit after but now

  • that I'm kind of back to eating my fish during the week I don't really need to

  • take omega-3 so I kind of taking a break from it if you watched any of my

  • previous nutrition videos you saw that I was taking cod liver oil I used to take

  • cod liver oil especially in the winter because my diet was a little off and

  • also it has a naturally occurring vitamin D in it which is necessary for

  • us especially during winter time but I was done with that and I decided to

  • buy an algae oil algae oil is basically the same version of omega-3 from fish

  • oil but it's a vegetarian vegan option it's also more sustainable because it's

  • seaweed and not fish if you do have any heart conditions or heart problems

  • omega-3 actually been proven to help with that it also may help with any

  • condition like the Fridays with anxiety or depression but those haven't been

  • proven and there's not a lot of studies on it but these are some of the claims

  • that you can find online so if you experience any of that I recommend you

  • guys to check it out and try and see if it can help the next thing is a

  • multivitamin again a multivitamin is basically feeling that the ABS if you

  • feel like you're not getting enough from your diet and you don't eat enough I

  • think that a multivitamin is a great way just to make sure that you get the right

  • things another thing that you can do before you get into any supplements is

  • to go to your doctor and ask for a blood test so with blood test you can actually

  • check which vitamins or minerals you are lacking in and to make sure that you are

  • going and getting yourself the right supplement also I highly recommend for

  • you to start one supplement at a time and then go and do another blood test or

  • even just document how you feel after six to 12 weeks and see if it helped

  • with any condition so multivitamin is again something that I took before

  • pregnancy especially because of folic acid iodine calcium and other necessary

  • vitamins and minerals that I needed to make sure that I am growing a healthy

  • baby and to help with the development I took it throughout my pregnancy and I

  • still take them the next thing is probiotics so probiotic is extremely

  • important for gut flora probiotic is something that I am a big believer in

  • especially because we live in a pretty stressful environment and times these

  • days trés does affect our gut flora directly

  • and gut flora is connected to a lot of different things you can also get

  • probiotics from food sources especially fermented sources such as kefir

  • sauerkraut can move and the more conventional way to get

  • probiotic is your so you don't have to take probiotics as a pill but if you are

  • lactose intolerant or don't consume those foods as much probiotics would be

  • a great way to introduce to your diet so those are three supplements that I

  • rotate in my health routine and then I have of course the powders and

  • adaptogens and other things that I love and incorporate into my daily use so

  • those are matcha maca collagen powder spirulina and protein powder so the

  • first thing is an organic maca powder and this one is from the matcha reserve

  • this is a plant-based superfood and it's an adaptogen adaptogens are great

  • natural healers to help your body to deal with stress and to balance your

  • hormones it helps increase energy helps with clarity and fight brain fog and to

  • boost immunity and metabolism this is great for women because it may help with

  • anything to do with pre menopausal post menopause this is something I started

  • incorporating into my mom's diet this you can easily mix into smoothie it's

  • actually pretty delicious especially chocolate hay also helps libido

  • so it's quiet a great one to introduce into your diet if you in need up any of

  • those things next thing is a combination of two

  • things that I use and it's the much of collagen so matcha and collagen are

  • probably the two powders that are used in most on a daily basis so matcha is

  • basically a pure out of form of green tea and this is my source of caffeine

  • especially when I try to kind of stay away from coffee it gives you a more

  • sustainable energy boost and it doesn't crash your blood sugar and it really

  • rich in antioxidants if you think that I want to mention when you are looking to

  • purchase matcha and the reason why the module Reserve is my go-to place you

  • want to look at three different factors number one is the great you want to make

  • sure that when you look at matcha you see the Japanese Sumo

  • matcha which is the highest grade and the most rich in antioxidants and

  • potency the second thing is the sourcing you want to make sure that it is quality

  • product that comes on the right country with much a reserve they get their

  • machchar from Japan they get their mushroom powders and adaptogens from

  • different countries like Russia so you want to make sure that they are all

  • grown in the places where they're experts in it also I really appreciate

  • the fact that all the powders and supplements on the mattress or website

  • are low quantity because they really don't keep anything on the shelf things

  • are oxidizing then they're not as strong and they're not effective so there's

  • fresh products all the time and this is very important to make sure that you are

  • getting the effect that you're looking for the third thing you should look for

  • when you are purchasing matcha is color I know that we're all accustomed to

  • seeing this vibrant green color but those are usually the powders that

  • companies will use fertilizers and to make sure that that vibrancy is there

  • the higher-quality Matra are usually a little more dull in color and darker

  • green so that's something that you can visually see if it's good great or not

  • another thing that I appreciate about much reserve is the fact that there are

  • a lot of third-party companies that they go to to get certified if it's for

  • organic to make sure there's no GMO in it no fertilizer there is no unnecessary

  • ingredients so that's really important so when you are purchasing any powders

  • for that matter any company that you look into make sure that they are clean

  • and go through the right amount of certifications and testing from third

  • party so this product is specifically my favorite just because you can take it on

  • the go anywhere I put it in my backpack go with me to the office or wherever an

  • add here's a little recipe that I like to make for a quick matcha latte so what

  • I like to do is teaspoon of the matcha or one of those

  • backs of the match on collagen and then I'll add some warm water make sure there

  • it's not too hot to make sure it doesn't kill all the benefits of matcha I'll

  • steer it with a fork just to make sure it combined well and there's no clumping

  • then I'll add a little bit of sweetener I like to add a little bit of maple

  • syrup to it you can also add either brown sugar or coconut sugar whatever

  • makes you happy then I'll warm and sweeten oatmeal to make sure that it's

  • hot and steamy you can also use any other nut milk or milk that you like and

  • then I like to use this electric whisk which was the best Amazon purchase and

  • butter to whisk my milk to make it foamy and very latte ish then I'll just

  • combine it with the matcha and voila there you go you have your matcha latte

  • that will put any Starbucks macho to shame and then talking about the college

  • and that if you follow me on instagram you see I use quite a bit and my

  • smoothies I put it also for the kids collagen is the main structural protein

  • found in skin and in connecting tissue so basically it's the glue that holds

  • everything together the reason why I got into collagen was actually because I had

  • some joint pain and problems with my knee so when I started working out I

  • found that I had a lot of pain so I was doing research to see what I can take to

  • help with that and collagen was kind of on the top of the list I started taking

  • collagen a while ago like I think it's been maybe four to five years so I've

  • been an avid collagen lover and it's only recently that it got so popular for

  • the benefits of like anti aging and wrinkles because collagen is something

  • that we produce but our bodies slowly stop producing it as we age basically

  • supplying your body with the collagen will help supposedly with the aging

  • process I'm definitely not taking it for that but I mean it's a bonus

  • again there hasn't been a lot of really clinical big studies to prove this point

  • but there has been some smaller degree studies that show that women especially

  • between the age 35 to 50 the word taken collagen did

  • notice a difference in their skin texture and wrinkles and things like

  • that but again it takes a while it's definitely not a magic pill also

  • collagen is a great source of protein which is another reason why I use it in

  • my smoothie sometimes and I don't want to use a protein powder so for me this

  • combination is awesome the matcha reserve has been super kind and they are

  • giving my subscribers 30 percent off from the website so if you click on the

  • description box you see the link there and another really exciting thing is

  • that 10% of my link will go to the hunger project which is an amazing

  • organization nonprofit organization around the world and in Africa South

  • Asia and Latin America to help men and women sustainably make progress in

  • overcoming hunger and poverty so 10% of this link will go towards that cause so

  • I'm super excited for that too spirulina spirulina is also something that I love

  • and I use it's definitely an acquired taste because it is seaweed so it tastes

  • gross but that's why for me I love using it in smoothies where there's a lot of

  • other paste to hide that spirulina is a blue-green algae and it's often used as

  • a vegan option for protein and source of b12 the spirulina is known to have

  • really high amounts of different nutrients like copper and iron so if you

  • are looking into iron supplements spirulina can be a great additive to

  • your booty's it has a lot of antioxidants in it and it's

  • anti-inflammatory which is wonderful also helps with blood sugar control and

  • any metabolism problem so definitely something that you should look into if

  • you want to introduce some superfood into your life and then we have protein

  • powders I personally my body digests way and

  • it digests any other vegetarian sources of protein so it's pretty much anything

  • works for me so just depends on kind of a individual preference one of the

  • questions that was asked was if I do consume protein powders even when I

  • don't work out so the answer is yes the way my body works is that I tend to lose

  • weight and I think especially when you have young kids and work and life a lot

  • of us forget to eat or eat enough so I definitely will drink protein powder

  • sometimes throughout the day just to make sure that I need all the nutrient

  • requirements and I don't just swing and then it's harder to build the muscle so

  • I'm trying to do I'm trying to build stuff there was a lot of questions also

  • about if you should take supplements with food if there's the best time of

  • day to take supplements I recommend you guys to check the instructions on the

  • bottles a lot of the supplements will give you a specific instructions Sam you

  • should take with food others doesn't matter when so I think it just attends

  • and what exactly you take that will really dictate when you should take it

  • some of you guys asked about and update about my celery juice experience so I

  • did the celery juice video a few months ago where I was kind of going after the

  • trend of celery juice and it was definitely pushed to the public as like

  • this miracle answer to every health issue I don't believe that there's one

  • thing that will literally solve everything I think that maybe work for

  • some people I think a lot of it is placebo but again that's just my

  • personal opinion but I stopped doing it first of all because I just couldn't I

  • literally had to wake up so early in the morning to make sure that I have it

  • first thing in the morning and the case just like I can't so what I do instead

  • is I will put it in my usually in my green smoothies like green apple and

  • spinach and things like that and I incorporate celery there but I

  • definitely stopped doing the celery juicing altogether not for me someone

  • also asked me if there's any vitamins or supplements that I take when sick so I

  • highly recommend you guys to check sync sync is kind of a

  • super immunity supplement that a lot of people I feel like don't know about a

  • lot of people go and take vitamin C but sync is pretty amazing especially if you

  • have like sore throat and in health food stores there's a lot of like zing sprays

  • and things like that that you can get also elderberry is great I also give

  • elderberry to my kids especially during winter time or when there's a lot of

  • sick kids and their school that really helps with kind of making sure their

  • immune system is stronger and I don't do it every single day just when I start

  • seeing that they are like getting a little stuffy so signs of sickness

  • I'll give them elderberry but that's usually it usually I'll kind of go to

  • the food route where I do vitamin C from like lemons and other citrus fruits and

  • ginger and honey and things like that again we have all this abundance and

  • fruits and vegetables available to us so everything can be found there do

  • vitamins affect your skin complexion I think that our skin usually shows signs

  • of anything that is missing in our body nutrient wide so your complexion will

  • definitely show when something is missing a lot of it is with gut flora

  • inflammation that's why for me I think probiotics is kind of my go-to when I

  • see things are all over the place also depends if it's hormonal acne maca can

  • help so there are some options out there for supplements to help with skin

  • complexion but you also need to really understand what is the cause of it and

  • not necessarily put a bandaid and just assume that one supplement will solve it

  • all so is it stress is it hormones is it like bad diet you eat a lot of fried

  • food or you're eating foods that you may be sensitive to though I really

  • recommend you guys to get to know your own body it's really not one size fits

  • all so take advantage of all the information out there

  • and ask questions and ask me questions and hopefully I can help I hope I didn't

  • overwhelm you there are a lot of stuff out there all of the ones that I

  • mentioned are kind of my go-to for anything to do with health and

  • making sure that I feel my best and look my best thank you so much for watching

  • and I'll see you next time

hi guys welcome back to my channel today I am doing a video about 101 for