Updated: Apr 29
I recently showed a full day of the food and supplements I consume in a day on my Snapchat (Add me: @emilyfrisella) to offer a more in-depth look at what I take, why I take it and when to take it. I wanted to share it here as a tool to help anyone starting their clean eating journey and to clean up any confusion about what supplements to take and when and also how they are very beneficial to your body.
First- Food is medicine. What you put in your body determines how your body will treat you.
Secondly- Supplements are just that-supplements. They help to ensure you reach your nutritional, health and wellness goals and keeps your body humming! They complete the job that your food can’t
Below you’ll find a full description and photos of what I take daily. If you are new to clean eating or to supplements, I get asked a lot, “Where do I start”. Walking in and buying everything shown below can be a tad overwhelming to anyone new to this lifestyle. So my response to that frequent question is: Invest in a good multivitamin & high quality protein. Start there. Notice I said ‘invest’..to me when you are looking to ingest something it needs to be of the best and highest quality. It’s an investment in your health. So to be blunt- don’t shop the big box stores or drug stores for this. There is a reason they are being sold so cheap and it’s not because it’s bought is bulk. I have listed the links at the very bottom for my favorite brands and where to get them and even a phone number to call to order one of them and have it shipped to you.
Another frequent question is, “I want to get healthy, do I start with a diet, supplements or working out first?” Your diet will contribute to 80% of your results. Eat shit food…look like shit. Eat good food, look good. Pretty simple philosophy 🙂 So get that diet in check and nailed down first.
Eat clean and healthy foods that are whole and nutritious for your body. If you are not sure what foods are “clean”, you can find a list of 50 of my favorite staple clean foods I buy regularly…and you’ll be able to create nearly all of my recipes I share! Click HERE for the printable grocery list to help you on your supermarket journey.
The next step to take is supplements. As stated previously, these help make sure you are getting all your minerals, vitamins and nutrients to fuel your body properly. Again, start with a quality multivitamin and protein powder. Protein powder is a daily player in my regime. I can grab a meal on the go so easy and also use it to make delicious smoothies and protein desserts with too!
Once you’ve mastered those two, time to get active. Do you have to join a gym? No. Get out and get moving, walk, run, bike, hike, swim. Whatever you choose to do, make sure it’s fun for you. You are much more inclined to stick with it. There are also thousands upon thousands of “at home workout” videos available on YouTube you can search and watch for ideas you can do at home with little to no equipment.
Alright…so here we go on my photo album of supplements. NOTE: these supplements are for men & women. The only two that are specifically for women is the Bliss and the Prenatal Plus other than that, these are very beneficial to both genders.
Day breaks and our dogs are like damn roosters! They start barking and are ready to start their day. I don’t know why I even set an alarm. I pretend I don’t hear the dogs for 4-5 mins to savor those last few minutes in bed..then my alarm sounds:
BEEP< BEEP<BEEP goes the alarm..okay, okay, I’m up…let’s go!
When I first wake up I drink a big glass of water and take 2 Probiotic Select from Alpine Sports Products on an empty stomach. What this product does is promotes intestinal health and helps to strengthen your immune system. Stress, overtraining, and daily life can affect how your system operates so this supplement helps keep it running smoothly.
Next, I take 4 drops of Liquid Vitamin D-3. This helps with overall structural support and I like the liquid because it’s quick absorbing. I just throw my head back and use the dropper it comes with to drop 4 drops on my tongue..all classy like 🙂 This is from NOW Foods brand.
After the vitamin D-3 I take 2 capsules of Dandelion Root. Also by NOW Foods. I am a strong advocate for dandelion root. I’ve taken it religiously for 5 years. It’s only about $5 a bottle too! Please take a few minutes and click HERE to read all the benefits…seriously, there are too many to list. Trust me…spend the $5 on this “wonder weed” You’ll thank me later. 🙂
Next (this is all on an empty stomach first waking up) I take 2 1stPhorm ThyroDrive capsules. This product helps stimulate the thyroid, boosts metabolism and assists in melting body fat. Over 30 million Americans have a under active thyroid which is crucial to weight management so I take 2 of these to keep my thyroid on the winning team by stimulating those T3 and T4 hormones. Also, say hello to Charley..she wants to be healthy too! haha.
Last thing is 2 1stPhorm Bliss capsules. (these are for the ladies. Men, there is a product similar called “Commander” for you) What this pill does is balance hormone levels, eliminates cravings, provides you with wonderful, no jitter energy and gives you some amazing focus. This one is a MUST for me!!
The proper way to take the Bliss & the men’s version Commander is to take it for 8 weeks “on” for 5 days a week followed by 2 weeks “off” totally. You may repeat this cycle as often as you wish. So for example: I take Bliss Monday-Friday for 8 weeks (mark your calendar so you don’t forget when to take a break) then 2 weeks off totally, then I’ll start the cycle again. The reason for this is so that your body never gets use to the amazing feeling and results. Your body has the ability to adapt to certain formulas and movements this is why it’s important to take a break from this supplement and also switch up your workout routine every 4-6 weeks or so. Keep your body guessing and wanting more! Take your time off of this. It’s the best way to maximize your results. I am currently on my 2 week break from it so I posted this photo just to let you know what I normally take in the mornings but the Bliss won’t be back in my life until Monday! I’m so excited! I don’t drink coffee or energy drinks and rare occasion I’ll have a diet soda. So my Bliss is my “pep lifeline” haha!
Ok- I just took my supplements. Now I wait approx. 30 mins to have breakfast. This is so all those supplements that need an empty stomach have time to work their magic before I stuff my face with breakfast.
TICK-TOCK, TICK-TOCK….DING! 30 mins is up! Time to eat!!!
Breakfast will be eggs, toast, veggies and some healthy fats. I have my skillet heating up for the eggs so while it’s preparing for egg domination, I get my supplements ready that I take with my first meal. (Mornings are when a majority of my supplements are taken) I start with Adrenal Restore from 1stPhorm. Remember how I just said I’m on a break from my Bliss? Well, this is THE thing to take during that break. With constant use of stimulants like Bliss, or drinking coffee, soda, energy drinks, pre-workouts, etc. You can have your adrenal glands gasping for air! Adrenal Restore helps to reduce physical and mental stress, optimize energy levels, and restore adrenal function. Our adrenal glands are responsible for regulating 50 different hormones on our bodies along with adrenaline, DHA, cortisol, progesterone and testosterone. As mentioned, constant ingesting of stimulants can wear your adrenal glands out as well as nerves, general stress, chronic anxiety can wear the adrenal glands out too. This supplement helps to restore them to proper function and keep your body and hormones balanced.
I take 3 Prenatal Plus capsules. This is a new supplement from 1stPhorm. Notice in the snapchat caption I wrote “calm down” haha. These are wonderful for your hair, skin and nails…and if you’re ready for a “+1” in your family it’s great for preparing your body for that and take during pregnancy and post baby too! It’s part of 1stPhorms “Joy Bundle” pack. I think this is wonderful to take for women in general regardless if you are a mom yet. I’ve noticed my nails growing fast as well as my hair is healthier too!!
Ok, eggs are done. Time to eat!! (This post makes it seem like I’ve been up for 4 hours but really, by this time, it’s been about 35 mins) I used nonstick cooking spray in my pan for the eggs so I still need to have a healthy fat with my meal so I take 5 pills of 1stPhorm Full-Mega fish oil supplement this equates to 12.5g of fat. You need healthy fats to lose fat. PERIOD! Do not “fear the fat” it’s essential for proper function of your body. This Omega-3 fatty acid helps with heart health, joint health, regulating blood pressure and cognitive function as well as aiding in weight loss.
Breakfast is served.. 2 slices of Glutino brand Cinnamon Raisin bread toasted(25g carbs) with spray butter, 3 oz plain, raw sugar snap peas & 4 oz. egg whites. This meal (including the Full-Mega supplement) has my carb, protein, fat and veggie. It’s healthy, filling and so easy to prepare.
I eat every 3 hours so I usually try to plan out my days so I can be home or plan to bring my food with me so I can stay on track. It’s important to eat 5-6 small meals a day rather than 2 big, heavy meals like most Americans.
Your body needs fuel aka-food to function at it’s best ability. Each meal is like putting coal in the fire. The food feeds your body and causes your metabolism to kick in and jump into action to burn it off, which creates a healthy and active metabolism to burn fat.
By eating only 2 large meals a day, your body goes for long periods of time without food and your brain says “It will be a while before we get food again, lets just store this meal as fat since we may be in a starvation mode until the next meal arrive” so what that does is take your metabolism from humming at a healthy pace down to a snail speed. And that makes you feel tired and can cause weight gain.
I believe that is a huge problem and mental hurdle for so many. We were led to believe for so many decades that “eat less and lose weight” was the way to get lean and toned. Look….yeah, you can’t eat like a crazy wild animal every time a plate is in front of you. It’s simple…burn more calories than you eat. However, eating those calories at the proper times are just as important. Eat small, frequent meals throughout the day. This is where a quality protein powder can come into play. I always keep a protein shaker cup and a ziplock bag of protein in my car. So if I’m out longer than expected, I have a meal right there that will keep me on track. Or if you are short on time, you can have a meal ready in about 10 seconds! It eliminates the excuses of not eating.
Now, 3 hours have passed. Time for me to workout. A pre-workout meal helps you power though your workouts by providing you energy, vitamins and nutrients and as a result of this…you get better results. If you are like me and don’t like to have a large amount of food on your stomach before you workout, I highly recommend a smoothie. This is my favorite smoothie to have, especially on a hot summer day. It’s refreshing and tastes like a peach milkshake! I am able to get all my macros in this smoothie. It’s quick and easy and I drink it about 30 mins before I workout. You can see the ingredients here (recipe is below) I use 1stPhorm Level-1 protein Vanilla Ice Cream flavor, frozen peaches, honey, unsweetened coconut milk and MCT oil. This gives me my protein, carbs & fats making it a full meal.
MCT oil stands for Medium Chain Triglycerides. This is a healthy fat that helps you maintain a healthy weight, reduce stored body fat, absorb fat-soluble nutrients from various foods and much more. It’s mixes wonderfully in smoothies too!
Here is my recipe for the Peach Protein Smoothie (note- you may sub out the peaches for any frozen fruit to change the flavor)
1C frozen peaches
1T MCT Oil
1 scoop Level-1 Vanilla Ice Cream protein powder
1C Unsweetened coconut milk
Add all ingredients to your blender and mix until smooth and thick. Enjoy!
This smoothie packs 24g of protein, 30g carbs and 14g fat.
I have been asked a lot why I choose coconut milk over almond milk. I use both. The coconut milk does not taste like coconut. The flavors you mix with it masks any trace of coconut. I prefer coconut milk because it a bit thicker and more creamy than almond milk so it’s especially great in smoothies as it mimics dairy milk.
Here is my pre-workout meal…and Otis! – Disposable cups and lids I found at Costco. 120 lids & cups for $9.99! Great for on the go!
It’s time to sip my smoothie and check/respond to emails for a few minutes then off to the gym.
Before I leave home, I pack my post workout (shown below)
Post workout is just as important as pre-workout. My post workout is 1 scoop of Phormula-1 Loop D Fruit protein powder and 1/2 scoop of Ignition.(1/2 scoop for women. Men would take a full scoop) Both from 1stPhorm. I measure this out into to plastic bag to take with me. I take my shaker cup full of ice and water to the gym to sip on during my workout then at the end of my workout, I add 6oz of water into the cup and add in the plastic bag that holds the protein and ignition I mentioned previously. It’s a delicious, sweet treat and very refreshing at the end of my workout.
So now you heard me talk about 2 types of protein: Level-1 and Phormula-1. A common question is: What’s the difference?
Level-1 is a sustained assimilation whey protein. This “sustained assimilation” means it’s more slow absorbing which makes you feel full longer and is an ideal meal replacement protein.
Phormula-1 is a rapid assimilation whey protein isolate. This means that it is time to maximize your results by kick starting your recovery process. This protein is fast absorbing so it’s not ideal for meal replacement.
Ignition is paired to be mixed with the Phormula-1. Ignition is a Glycogen. It signals to your body to start repair by spiking insulin and replenishing glycogen stores. By starting this immediately after a workout you will receive better results. No matter if you want to lose weight, lose fat, gain muscle, etc. You NEED this! Some (women especially) shy away from a carb after working out but please trust me. This is all part of the plan and process to attain that look you want. When I’m looking to lean out and may have less carbs in my daily meal plan, this is one that will ALWAYS remain in my plan.
I hope that gives a better understanding as to what each protein does and also stresses the importance of pre and post workout.
After I drink my post-workout shake I will eat my next meal 30-60 after drinking my shake. This is because the protein is fast absorbing and doesn’t fill you up. It’s strictly a workout recovery shake.
My next meal is a simple salad. Before eating I take 1 Zymase Plus, 2 Dandelion Root, 4 drops of Vitamin D-3. Then it’s time to dig in! My meal consists of 3oz spinach, 4 oz. grilled chicken breast seasoned with salt and pepper, 15 crackers (25g of carbs) and 2.5T of Olive Oil based salad dressing.
When purchasing salad dressing, be sure it has an Olive Oil base. 90% of salad dressings regardless if they are regular, deemed low cal, light, etc. all use soybean or canola oil as a base instead of olive oil. Some brands are sneaky and will put “olive oil” on the front label but if you read the ingredients list you will usually see “water, soybean oil, spices, salt, olive oil” That means there are only trace amounts in the dressing but enough where they feel okay telling consumers its made with olive oil. Technically it is, however- just not as a main ingredient. The reason companies do this? Cost. Soybean and canola oils are cheaper. Olive oil is a quality healthy fat. So just a little tip next time you are in the dressing aisle at the store. Read the ingredients list on the back of the package. Look beyond the fancy packaging and nutrition labels. You can also make your own simple dressing by mixing 2T olive oil, some lemon juice and a little salt and pepper to taste.
The podcast I co-host has an episode coming up about this topic. “Label vs. Ingredients”. Click HERE to subscribe to our nutrition podcast Food in Session to hear more about food, fitness and health. It’s also available on iTunes & Stitcher.
After my salad my next meal will be dinner. Approx 3 hours later.
TICK, TICK, TICK….I wait for the clock so I can eat again! That’s one thing you will be stunned by when you begin clean eating is that when you eat clean and on a schedule, how fast your metabolism will burn up that food and you’ll be hungry again. It’s so funny and very common that if someone who doesn’t eat clean or eat frequently talks to someone who does and you tell them that you eat 5-6 time a day usually the person that doesn’t eat clean responds with “Holy crap! I could never eat that much!” It’s a different ballgame when you are eating whole, natural foods versus fried, greasy, fatty foods that make you feel bloated and miserable. Eating clean and on time and being hungry and ready for the next meal is a sign that your body is operating in an efficient manner. Now, keep in mind, the first 3-4 days of clean eating it may seem hard to get all your food in when you are not super hungry but by the 5th day you are ready to eat! It’s your body making those adjustments to a new lifestyle.
Ok, time for dinner! Yeah!! The heavens part, angels sing…praise baby Jesus it’s time to eat!
What’s on deck? Crockpot herb chicken, roasted potatoes and raw sugar snap peas (I’m hooked on them lately!! My fats for this meal are in the little bit of butter I used in the chicken and the olive oil I drizzled on the potatoes. My macros break down to 4oz chicken, 25g carbs, 3 oz veggie and 14g fat. (for reference, 14g is approx. 1T) This is one of our favorite meals. It’s a clean comfort food that is savory and really hits the spot!
Immediately after dinner (or take right before you eat) I pop 2 Adrenal Restore- this product is to be taken 2 pills, twice a day. We eat dinner around 7pm every night so the timing is perfect because my next meal rings in around 10pm.
I have 1 more meal to go before bed time. It’s 9:30pm- 30 mins before it’s time to eat I take 2 Probiotic Plus- this supplement is also meant to be taken twice a day, 2 pills per dose. At 10pm it’s go time!! Time for a delicious dessert!!!
Protein Ice Cream!! Using only 3 ingredients!!! Level-1 protein (any flavor), unsweetened coconut or almond milk and ice!
Here is my recipe for the ice cream:
Protein Ice Cream
1 Rounded scoop Level-1 ice cream
8oz coconut milk (or your favorite non-dairy milk)
Add all ingredients in your blender and mix until smooth and thick.
Calories per batch: 184
This makes a large serving of delicious and healthy ice cream. It’s a great treat for kids too!!!
That brings an end to my day of food and supplements. I hope this helped you with some food and supplement questions. As always, if you have any questions please feel free to email me at: firstname.lastname@example.org
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The website links for the supplements I use:
For 1stPhorm, click HERE
For Alpine Sports Products, NOW Foods you may visit any Supplement Superstore or call them at (314)-416-8800. Locations available by clicking HERE
Please note: Alpine Sports Products is a brand exclusively manufactured for Supplement Superstores so you will not find it anywhere else. This is why I mentioned earlier that you may call the store and tell them what you are looking for and they will happily ship it to you.
Thank you so much for joining me on a “a day if food and supplements” Have a great week!! 🙂