Benefits and Sources of Vitamin D

HELLO SPRING SUNSHINE☀️ & VITAMIN D!

Anyone else ready for bikini season? Yeahhh, I’m over the chilly winter weather! Spring equinox is HERE! Give me some more naturally Vitamin D!

Benefits and sources of Vitamin D by Strong Sweet Caroline

☀️Did you know Vit D could actually be considered a hormone, not a vitamin? That’s because it can be synthesized from cholesterol after sun exposure. Depending on the amount of melanin in your skin, 20 minutes of total body sun exposure produces approximately 10k-20k IU of Vitamin D, which is the minimum dose to produce pink skin coloration. However, that is not always all processed by the body, as it has to go through a handful of processes inside the body.

☀️Benefits: Metabolism, Cardiovascular Health, Immunity, Pregnancy Health, Nervous System, Musculoskeletal Health.

☀️Depending on the source, FDA recommends 800 IU/day, while the Endocrine Society recommends 1500-2000 IU per day. If you are having issues with your period, acne, muscle soreness, you might consider working with your health coach or doctor about increasing how much you get in one day. And when we cannot get it from the sun, we definitely should consider our diet or supplementation to get this important nutrient in our body.

☀️2 types: D2 & D3. The difference? Not a whole lot, except their structure and source, but they are both converted by the liver into the same form of Vit D that is measured in a person’s blood test. Vegans often choose D2 for plant based, as D3 is usually sourced from animals.
☀️D2 Food – shiitake mushrooms
☀️D3 Foods – fatty fish, egg yolks, cod liver oil

What’s your Vitamin D intake right now?

Accepting new coaching clients. Send me an email at strongsweetcaroline@gmail.com to get started to reaching your health goals!

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9 Things People Don’t Tell You About the Fitness Industry

The deeper I get into health and fitness, the more passionate I become about specific areas and things individuals or companies are doing. Right or wrong, I compiled 9 facts below that I believe everyone should know that are not explicitly stated by everyone in the industry. I’d love to hear other ones you have in mind and which resonates most with you!

9 Things People Don't Tell You About the Fitness Industry by Strong Sweet Caroline

1- That being a personal trainer, online or in person, requires relationship-building skills for long term success.

2- That these ‘instafamous’ IG models are posing and holding shots for minutes on end, trying to get the right angles and flatter themselves best.

3- That the majority of supplement companies are using very similar or the same recipes & ingredient sources and are just marketing differently to get your dollar.

4- That in order to ‘drop weight quick’, you cannot just hire someone. You have to put your head and heart in it too, and follow through.

5- That many of these pros promoting an abundant, jacked and tanned, luxury lifestyle with sports cars and scenic backgrounds usually have one or two photoshoots to get the pics and may really be living a life of the complete opposite, and similar to you, are just trying to make ends meet.

6- That there is no magic tea, pill, waist trainer, workout program or nutrition guide to replace consistent, hard work.

7- That ‘free advice’ from a coach you aren’t paying is usually surface level information until you become a paying, dedicated client to have access to their knowledge.

8- That many workout videos online of ‘secret movements’ to grow or tone a body part are just eye candy… These people used normal compound movements first to develop their physiques.

9- That it’s no one else’s responsibility but your own to do the research, verify information and have dignity for yourself about who you follow & hire and what you purchase for your goals.

Would love to hear your thoughts on these! Comment below 🙂

2 Supplements for period health and stress

If you’ve ever been concerned about your period health, it may have caused you some stress. I know it has me. During this time of my competition prep, it has put more stress on my mind and body but I have found 2 staple things to keep in my diet/supplements that help regulate it naturally.

Do note, I am not using and never have used conventional birth control. These are natural remedies and if you are currently on BC, you many not have the same results.

2 Supplements for Period Health

1)Phosphatidylserine (PS)

This amino acid is found in brain cells of humans. It’s a fat-soluble phospholipid, especially helpful in cellular functions. It’s very difficult to find in our foods. It’s best known to help cognitive functionality and lower cortisol.

Dosage: minimum 100mg per day, effective at 300mg/day.

2)Diindolylmethane (DIM)

Derived from compound indole-3-carbinol, DIM restores healthy hormone balance by adjusting the balance of bad estrogens to good estrogens, and by blocking aromatase, which converts testosterone to estrogen. Meaning: it can help with the big issues from hormone imbalance like acne, PMS, and cancer decelopment.

It is found naturally in cruciferous veggies, highest in broccoli, Brussels sprouts, kale and bok choy. But, only getting it from veggies can be hard on your thyroid, as they release  goitrogens. That’s where adding in the supplement can help.

Dosage: 100mg/day up to 400mg/day, take a break after about 6 weeks use

Check out my full description on them in this YouTube video: https://youtu.be/gVuitij79v0

I started using both of these during my first prep in 2016, but the dosage was not as high as I use now. Probably due to increased stress. I am also more aware of my body and its needs.

Questions? Ask away! I have a few products I’ve used I prefer, some including both ingredients. I am also accepting new clients. If interested, please email strongsweetcaroline@gmail.com

Poor Gut Health and How I’m Healing It

Crap… I mean, I am having a hard time doing that too on a consistent basis. And I had to use that for my stool sample to submit my gut health test.

Maybe it’s just in my head. Or I don’t really have an issue. There is one thing showing evidence of an issue: my skin.

Did you know your skin health is often directly correlated to your gut health? Yeah, I did not either until about 6 months ago. I typically eat a “clean” diet, sort of speak. Mostly whole foods, some protein shakes and protein bars, the occasional pasta or bread, typically whole wheat based, as well as coffee, preworkout supplements and some homemade desserts, not low in sugar. I noticed my skin started to get acne, as well as uneven pigmentation. You may have seen a few blog posts back when I talked about my greens that I drink each day as I am working to balance my gut. Well, that is not the only thing I’m doing and there are a few reasons for that.

  1. Gut healing takes more than just probiotics.
  2. Gut health is connected to the brain. If you are stressed, depressed, anxious, all of the above or more, that can affect your gut and bile production. You may hear the gut referred to as the “second brain”.
  3. It can take a minimum of 6 months before your gut will reach its homeostasis, balanced environment it was supposed to be in.

So, I decided to take matters into my hands and get a BIOHM Gut Report Kit. (Code CAROLINE gets you 10% off at checkout by the way). The process was simple, clearly written on the packaging to collect my stool sample and home and mail it in. In six weeks, I received my comprehensive results by email. Turns out, my gut health is rated a 2/10, meaning very poor.

Most of it was a lack of good bacteria in the gut. This can be caused from a few factors include any over the counter medications or antibiotics (which thankfully I don’t take any), lack of diversity in my diet and stress internally and externally on the body. All that I can do is listen to their recommendations and do my best to abide by a healthy lifestyle with my food, stress mitigation and happiness! Here are the methods I have been actively practicing with 100% follow through.

Constant daily practices

  • Drinking at least 1 gallon of water per day
  • Cut all caffeine (coffee, tea and preworkout supplements) for 3 weeks
  • Creating system for sleep and wake up routines, including reading, meditation and stretching
  • Increase fiber intake
  • Increase vegetable intake to about 6 cups per day
  • Eating clean protein sources, minimizing whey protein to 1-2 servings per day
Daily gut healing practices by Strong Sweet Caroline

New practices for the gut

  • Taking BIOHM prebiotic and probiotic daily
  • Drinking BIOHM greens daily
  • Apple cider vinegar with water before heavier carb meals for digestive help
  • HCL capsules 2x per day
  • Digestive enzymes with 2 largest meals of the day
  • Full day cleanse 2x per month
  • Supplementing DGL and Marshmallow Root
  • Making homemade bone broth and drinking 1x per day
Gut healing supplements by Strong Sweet Caroline

These are the current methods that I’m going to try the next 2-4 weeks. This is just the midpoint in my gut health journey! I am also getting ready for a bodybuilding competition prep to start and want to ensure my gut is as healthy as possible before I start limiting foods and increasing stress load on my body.

What’s something that has worked for you or you’ve been interested to try? I’m going to share this journey through here and some upcoming YouTube videos in my prep series. Go follow to make sure you don’t miss out!

Save 10% Off Granite Supplements

As many know, the only types of supplements I prefer to use are ones that nourish my body, bring value to my goals and are affordable. I am pleased to share that I am partnered with Granite Supplements as a Granite Ambassador!


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No matter where I am, I gotta stay hydrated💦. If I’m at the park or the gym getting a workout in, I also need to stay focused and have energy to sustain strength. That’s why I drink🍸 EAAs. You may have heard about BCAAs but they are a little different. You see, the EAA or Essential Amino Acid supplement, are the ones that best trigger muscle protein synthesis aka building muscles 💪. BCAAs alone can help with reducing muscle breakdown and poat-exercise soreness. Together, you get the best of both worlds! I also need some intraworkout carbs and adaptogenic herb benefit so I can stay focused 👀 and fueled through these tough workouts. Stay hydrated, my friends. And if you have questions, let me know! I’ve been using @granitesupplements for MONTHS and it’s been tried and true for my development. This week, get AN ADDITIONAL 10% OFF of Recovery Factor, the EAA I use. Add my code ‘CarolineW10’ for that added 10 🙌 woohoo! @graniteambassadors #supplements #granitesupplements #eaas #aminoacids #bcaas #fitspo #girlswholift #runningmotivation #bodybuilding #abs #npcfigure #fitatl #walkinthepark #transformationtuesday #postworkoutselfie #fitmodeling

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My favorite products right now are

  • Recovery (intraworkout pictured below–I use every single workout!)
  • Hystim (preworkout with only a few stimulants)
  • Premium (preworkout for enhanced focus, stimulants and muscle preparation)
  • Joint Care (Omega-3 fish oils with Curcumin and Black Pepper Extract for optimum absorption of these beneficial ingredients for your strained joints)

Granite Supplements Strong Sweet Caroline Special Offer

Order today with code CAROLINEW10 for 10% off!

Daily supplements as a female weightlifter

I go to the gym five to six times per week. I cook 90% of my meals at home. These are just two elements to being a female weightlifter. What else do I do to optimize my strength and physique? I supplement.

I traveled to Atlanta for Fourth of July week to spend time with David and some of his friends and family. The trip was balanced with new adventures and reoccurring routines.

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One of the routines was meal prep and eating together. I’m blessed I have a man who enjoys cooking as much as I do! We eat clean, nutritious foods. But we didn’t just eat. We also supplement our diet to get necessary vitamins and optimize training and recovery.

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