Archive | Diet

Metabolic Accelerator – How it Helps You Lose Weight Faster and Safer

The body’s metabolism is the key to any successful weight reduction. The faster the metabolism, the faster excess weight can be dropped. To boost your sluggish metabolism, you need a metabolic accelerator that works. One ‘simple’ metabolic booster is exercise but there are also metabolic products out there that can help you increase metabolic rate.

What is a Metabolic Accelerator?

If it took you years to pile up those extra pounds, you’ll have to sweat it out a while to lose them and maintain your new figure. Crash diets are not the solution to your weight problems. Your SLOW metabolism is. If your metabolism is lazy you can jumpstart it with some help from a metabolic accelerator like the good old exercise regimen. As its name suggests, a metabolic accelerator increases your usual metabolism rate when you need to continually burn calories.

A metabolic accelerator may take on many forms. It could those natural metabolic products made from animal and plant proteins or from the carbs of whole grains or a combination of both.

Or your metabolic accelerator could be specific exercises directed towards the development of your muscles. It has been scientifically established and proven that when one goes on a low-calorie diet, the body senses and is alarmed at the change. To protect itself form calorie deficiency, it goes on a calorie lock-down.

The calories are ‘reserved’ for the time when your body will need these most. This is alright during famine or war but never when you are on a diet to lose weight. This is when you need a metabolic accelerator to set things right.

Diet and Exercise

No amount of dieting can budge those unwanted pounds if you continue to eat foods that slow down the body’s metabolism. You might be eating too much high protein food, oils and fats when your body’s metabolism would perform better with whole grains or carbohydrate rich foods or an equal combination of protein and carbs. The correct diet to increase metabolism is another key factor to successfully lose weight or develop body mass as in the case of athletes who need strength and bulk.

To lose weight faster, a metabolism accelerator diet will prompt your metabolism to work but you do have to exercise to keep your metabolism working in the right direction – using up the stored energy not only on your muscle tissues but also on all other bother parts. A metabolism accelerator will benefit your efforts to free the hoarded energy to lose weight effectively.

But this cannot happen overnight. The body, fearing starvation, works the muscle tissues to release energy through the metabolism process and this energy must be used up before the body releases the hoarded energy, hence the slowing down of your metabolism rate. That’s exactly why everyone needs an effective metabolism accelerator.

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10 Vegan Celebrities and Why They Became Vegan

The vegan diet comes to the forefront of society with many vegan celebrities. Several reasons support their diet changes, such as choosing to not support animal cruelty. Another reason is because of their health and looks, a big issue for celebrities who are in television and movies.

  1. Ellen DeGeneres – both Ellen DeGeneres and her spouse, Portia de Rossi, are vegans because of their love for animals. Once they saw a documentary on caged animals, Ellen DeGeneres said it was an easy decision for them to quit eating meat and dairy products.
  2. Mike Tyson – Mike Tyson has recently gone to the vegan diet, slimming down in the process, while also spending hours in the gym to build up his strength. His reasoning was to remove “drama” from his life and become a better person through the vegan diet’s benefits.
  3. Demi Moore – for anyone who knows Demi Moore it should come as no surprise she is a vegan. What is a surprise is the fact she is one of the celebrities who is now part of the new raw vegan food movement that is entering mainstream America.
  4. Robin Williams – another popular celebrity who is part of the new raw vegan food movement is Robin Williams. Recently having heart surgery, going vegan is part of trying to avoid further heart attacks and staying healthy.
  5. Alicia Silverstone – Alicia has been quoted as saying “Going vegan is the single best thing I’ve done in my life. I am so much happier and more confident. I made a decision based on my moral beliefs.”
  6. Sandra Oh – one of the top doctors on Grey’s Anatomy, Sandra Oh is also a vegan and has promoted this diet with her co-stars by taking them out to a 100% cruelty free lunch at the “True Vegan” in Hollywood. She feels it is a lifestyle, not a dietary choice.
  7. Woody Harrelson – when Woody Harrelson went on his vegan diet, he saw an increase in energy and in a healthy glow to his skin. His diet included raw beans, nuts, and vegetables. When he was a teenager, he had terrible skin problems and gave up dairy products at the suggestion of a friend. From then on his health and skin improved.
  8. Joaquin Phoenix – a vegan actor who played Johnny Cash in “Walking the Line,” His sister Summer is married to Casey Affleck (Ben’s younger brother) who is also vegan and is planning on opening a vegan restaurant in L.A.
  9. KD Lang – a famous singer, KD Lang, was treated violently with bomb threats and burning pictures of her on her mother’s lawn when she went on a meat free diet. “Who would have thought people who slaughter cattle with their bare hands could be violent?”
  10. Tobey Maguire – Tobey has been meat free since 1992. When he had to bulk up for his role in Spiderman, he got his protein by eating lots of tofu.

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Foods That Relieve Constipation Also Help Prevent Bowel Impaction

Foods that relieve constipation should be eaten on a regular basis by anyone that has bowel impaction or problems going to the bathroom without straining. Straining when going to the bathroom has actually caused a heart attack in many people over the years.

You do not have to be a victim if you just eat more of the foods that relieve constipation, and less of the foods that cause constipation on a daily basis. A heart attack is not the only health problem you can develop as a result from being constipated.

Chronic Constipation can lead to many other health problems:

— Bowel Impaction

— Re-absorption of toxins into the bloodstream

— Headaches

— Malnutrition

— Indigestion

— Hemorrhoids from straining

— Varicose veins

— Diverticulosis

— Irritability

— Bowel cancer

— Auto immune diseases

— Abdominal pains

— Depression

— Weight gain

I know I sure don’t want any of the symptoms listed above. If you suffer from any of the symptoms on the list, then you would greatly benefit by eating more of the foods that are on the foods that relieve constipation list below, and avoid doing the things, and eating the foods that cause constipation that I have also listed below.

Foods that relieve constipation

— Psyllium husks

— Ground Flax seeds

— Okra

— Prunes

— Dates

— Extra Virgin Olive Oil

— Potatoes

— Lettuce

— Onions

— Carrots

— Green peppers

— Apples

— Pears

— Oranges

— Grapefruits

— Grapes

— Strawberries

— Beans

— Other fruits and vegetables

Causes of constipation

— Eating refined foods like white flour that contain no fiber.

— Eating a lot of Cheeses


— Pizza

— Cookies

— Drinking sodas and sugary drinks

— Eating a lot of Meat (meat has no fiber in it)

— Getting dehydrated

— Overeating nuts and seeds (soaking Raw nuts overnight in water will help but they are not as tasty)

— Drugs or Medications

— Improper diet

— Not going when you feel the urge and “holding it in” because you are not close to a bathroom or think you are too busy.

Over the years we have discovered that the same foods that relieve constipation, are also the same foods that are very healthy for you. The reason they are so healthy is that they contain vitamins, minerals, phytochemicals, and they are high in fiber. Also if you eat them raw (except beans and potatoes) they will also contain living enzymes that aid in digestion.

Let me just go over with you a few of the worst foods to eat if you are trying to relieve constipation.


Cheeses are very clogging to your digestive track. Every time I eat cheese, or meals containing cheese, it feels like my stomach turns into a knot, and I usually feel clogged up with stomach pains for a few days until it has worked his way back out of my system.

However I have been on a healthy diet program for a long time now, so my digestive track is used to processing and eliminating my foods without them getting clogged up in my intestines.

But, if you have been eating cheese and other clogging foods for a long time, you might be used to the feeling of having a clogged up digestive track, and most people in the United States have been eating this way their whole lives so they don’t know what it feels like to not have digestive pains of some type.

White bread

Just about every sandwich, every burger on a bun, dinner roles, cakes, cookies, pies, pizza, pasta, and fast food biscuits, can cause constipation, especially if they are eaten alone without enough of the foods that relieve constipation also being eaten at the same meal.

This is because they contain very little fiber in them. Any time you eat constipating type foods, you should balance it out by eating foods that are high in fiber that I have listed above.


Pizza is another food that usually takes a long time to move through the digestive tract. Pizza is also another food that has almost no fiber in. Cheese and white bread are two of the main foods that will clog down your digestive tract. And pizza contains both.

How to avoid constipation:

— Stay hydrated by drinking enough pure water, raw fruit juices and raw vegetable juices.

— Stop or cut way down on eating refined foods. (They glue us down inside)

— Eat a lot more of the foods that relieve constipation that I have listed above.

If you are constipated, then you have food that is stuck in your intestines. This food that is stuck in your intestines starts to rot more and more the longer it is in your body.

Constipation is unhealthy for the body, especially if you are eating toxic, artificial chemical containing foods, or foods that you are intolerant to. Many people have food allergies that they might not know about that can cause many different types of symptoms.

To avoid constipation, make sure that you are not eating refined starches that have had the fiber removed like white rice, pastas, breads, tortillas, and biscuits. Also when eating any type of starch, you want the meal to have enough oil in it. Extra virgin olive or coconut oil are good clean sources of oil to use.

The more oil in the meal the less chance of constipation. But too much oil will zap your energy. Also you will want to eat enough fiber containing vegetables (but not fruits) with any starch-based meal.

If you eat more raw fruit smoothies for breakfast, then the high water content (the pulp of the orange, grapes, or Grapefruit) and the fiber in pears, apples, strawberries, raspberries, cherries, and cranberries should keep things moving and rinsed out.

Also smoothies are blended into a liquid, which also helps to avoid constipation. Another good meal to eat to relieve constipation is to make a soup with many neutral vegetables, add some okra (okra is kind of slippery in texture) and then blend it into an emulsion with some Extra Virgin Olive oil or Coconut oil. These liquid type meals rarely ever get stuck inside your digestive tract.

If you eat more of the foods that relieve constipation, and cut out the constipating ones, you will have better chances of not developing bowel impaction. If you already have bowel impaction, you might be able to slowly reverse it by eating more of the foods that relieve constipation.

What exactly is bowel impaction?

Bowel impaction is where a mass of food gets stuck inside your intestines and turns into a hard lump that doesn’t come out. This lump of hard fecal matter then starts to rot. Then other foods that you eat later still has to be eliminated eventually, so they just have to go around the hard mass to get out. Your body might then develop chronic diarrhea to try and deal with the situation.

Bowel impaction can lead to the bowels becoming enlarged, which can then put too much pressure on the veins that are near the colon that are coming from various organs and muscles in the body.

Your organs need a fresh steady blood supply to function properly. You want all of your organs to work as they should if you want to stay healthy. Also high blood pressure can be because you have too many of your veins being pinched off. This is how varicose veins are formed. This is also how hemorrhoids are formed.

Just think of a water hose, if you pinch of the end of it, the pressure builds up and makes the hose expand. If you have high blood pressure because of veins being pinched off, then your heart will have to work harder to pump the blood through them.

By eating more of the foods that relieve constipation on a daily basis, you will feel better, you will become more regular in your bowel movements, and you will not have to worry as much about developing a more serious disease in the future that is caused from being chronically constipated.

I know that eating refined foods, candy, cakes, crackers, cheese, and pizzas are very tasty, but they cause constipation in many people. It is just not worth it to destroy our health by eating an unhealthy diet on a consistent basis. Also, once you cut out all the junk, and only eat healthy foods for a period of time, your taste buds will adapt, and the healthy foods will actually start to taste good.

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Things You’ll Never Hear a Slim, Chic and Savvy Woman Say

I’ve spent years studying French women, as well as other naturally slim people, and there’s a method to their “slimness,” but it’s probably not what you think. It doesn’t involve dieting and deprivation. It’s an attitude, personal style, a way of looking at the world, and it starts from within.

While diet programs and other approaches keep you focused on your “weight problem,” the French approach to living a slim lifestyle is probably counter intuitive to what you’ve been taught.

From the countryside of Provence to the bistros of Paris, I’ve paid close attention to the attitudes and behaviors of slim, chic and savvy women. Their approach to food, weight and life is very different than the “no pain, no gain” mindset of the American culture. Instead, their mindset is rooted in pleasure and personal style, both of which are amazing tools for weight loss.

I realized long ago that if I wanted to be a slim, chic and savvy woman, I needed to turn away from the dieting industry and turn towards a culture who was living a slim lifestyle long before our country existed. What I discovered is that there are certain things I never hear a slim, chic and savvy woman say. In today’s article, I want to share a few with you so you can begin to identify some of the blocks that may be preventing you from having the body and life of your dreams.

“I am on a diet.”

Diets don’t work. Period. If they did, there would not be an over one billion dollar industry that continues to thrive despite its huge failure rate. What on earth? What other industry succeeds with a failure rate of over ninety-five percent? Slim, Chic and Savvy women know that it’s not about going on another diet, but it’s an attitude and mindset that keeps them slim.

Diets = misery. Who wants that? Definitely not a woman who values pleasure, personal style and joie de vivre.

What does she do, then, when she wants to lose a few pounds? Well, she has her secret strategies and techniques that guides her body back to its ideal weight without a lot of drama.

“I just read a great article on emotional eating.”

You’ll find a slim, chic and savvy woman reading a great article in Vogue, Bon Appetit or perhaps The New Yorker, but you will not find her wasting her time reading about how she has some huge problem that she needs to fix.

Every time you read a diet book or an article about overcoming emotional eating, you are confirming your belief that you have a problem.

Here’s the problem: focusing on the problem. What you focus on grows, so learning how to shift your attention to what you desire is magical and very slimming. When you begin to follow pleasure, you’ll put down the diet books and pick up those things you’ve been wanting to read for years or you’ll take a class that you’ve been putting off until you lose the weight.

You’ll begin to live your life now as you would then, reading things that inspire you, not convince you that you’re broken, because you’re not!

The result: weight loss.

“I suck.”

I’ll be honest. I don’t know of a single person who doesn’t occasionally think she sucks. I certainly do. However, a slim, chic and savvy woman doesn’t wallow in her self-deprecating thoughts and she certainly doesn’t say it out loud. She doesn’t feed it by focusing on it, finding evidence for it and living her life from an “I suck” place.

Instead, she realizes that she isn’t her thoughts, that she has an amazing life to create, and she immediately focuses her attention on the more beautiful and inspiring things. Sure, she does stupid things just like anyone else, and yes, she probably has some cellulite or other bumps, lumps and weirdness-es, but she sees this as a natural part of being a woman, not evidence that she’s not worth it.

She embraces her strengths and weaknesses, and that alone makes her irresistible to those who have the honor of being in her presence.

“I lost control.”

Even if she’s waist deep in the fridge, a slim, chic and savvy woman will never say that she lost control, because she realizes that every action she takes is completely her own doings. You cannot experience being in control if you are constantly walking around thinking that you are out of control. So, if this is a belief of yours, I challenge you to begin saying before each action you take, “I’m choosing to do this.”

By repeating this to yourself, you’ll begin to manage your mind, and a woman who is the CEO of her mind is unstoppable.

“I weigh ______.”

She’ll tell you what she cooked last night, where she went on vacation and the designer of her dress, but she will not discuss her weight with you. While many women will obsess, talk about and share their weights with the world, the slim, chic and savvy woman doesn’t dare take her personal business to the streets. Furthermore, she doesn’t focus on the scale. You will not find her sitting in some meeting having a weekly weigh-in. Au contraire! Instead of focusing on the scale, she notices how her clothes fit, how she feels in her own body and how much joy she is producing, not some number on a piece of metal.

If her clothes are tight, she simply reassesses her current lifestyle and choices and makes the necessary adjustments to bring her back to her ideal weight.

No diet. No drama. Just tweaks and adjustments.

(By the way, in the Slim, Chic and Savvy program, we do something weekly, but it’s NOT a weigh in. It’s much more powerful and definitely more pleasurable, and this tool alone has been accused of causing weight loss.)

“I’m starving.”

When she’s hungry, a slim, chic and savvy woman eats. She has programmed her body to expect mealtimes at certain times, usually breakfast, lunch and dinner, with an occasional afternoon snack. As a result, her body’s metabolism runs like a machine, not storing, but releasing fat. She’s not afraid of mild hunger either. In fact, she experiences it several times a day right before her meal, which, in her opinion, adds a special pleasure sauce to her next dining experience. You will not find her skipping meals because she’s trying to lose weight. If she decides not to eat at a mealtime, it’s because she’s not hungry, not because she’s white knuckling for weight loss.

She honors her body by listening to it, and as a result, she’s slim. There’s a big lesson here to be learned for any woman who desires to lose weight.

“I’m stuffed.”

Just like she doesn’t starve herself, the slim, chic and savvy woman rarely overeats and almost never stuffs herself. If she overeats on occasion (we’re all human), she immediately compensates by cutting back at her next meals.

She believes that life is best lived in the middle way, where you eat when hungry and stop when elegantly satisfied. No dieting. No drama. Just tweaks and adjustments.

“I don’t have time to take care of myself.”

This is a lie, and the slim, chic and savvy woman knows it. You take the time to do what’s important to you, and if you’re not taking care of yourself, it is because you don’t see yourself as a priority.

Every French woman I’ve met understands the importance of taking care of herself. It makes her a better mother, wife, lover, friend and woman. From cooking to taking care of her skin, she understands that a quality life requires time and space for her own self nourishment. She will say no in a skinny minute to something that does not excite her if it means a little extra time to relax, breathe and enjoy her own life.

As always, I’d love to hear your thoughts. Have you noticed what naturally slim people say or don’t say? Do share.

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Lose 25 Pounds of Fat in 3 Weeks – How to Lose 25 Pounds of Stomach Fat

Are you trying to find a way to lose 25 Pounds of fat in 3 weeks? You might be interested to find out that 90% of people gain weight back after they finish a diet, I’ll explain to you why this happens so often and more importantly how you can lose weight easily and permanently!

Help Me Start Losing Fat!

First things first you need to understand that the reason most people put weight back on after they finish a diet is due to the fact that during a diet where you eat less calories your body will adapt and slow down your metabolism to match. As a result what happens next is that the significant drop in calories allows the person to lose weight temporarily that is. As soon as they begin eating their normal calorie intake again they will begin to add up the pounds because their metabolism has been slow down to a snails pace.

The Key to Weight Loss

The real key to weight loss isn’t simply dropping your calories for a bit and then raising them back up again. You either drop your calories for good or you try calorie shifting. Calorie shifting is a diet system that lets you eat like a normal person except it is far from normal, you see this diet actually boosts your metabolism and can keep it that way. So you actually end up burning fat all the time and with the way the diet is designed you’ll end up losing 25 pounds of fat permanently because your metabolism actually continues to work at peak levels for sometimes weeks after you stop the diet.

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How To Cure Borborygmi (Borborygmus)

Borborygmus (or Borborygmi being the plural) is the term given to loud rumbling stomach noise which occur when food/gas is passed through the stomach, intestine and gut. Borborygmus is the term given to this and occurs in both humans and animals.

This condition can be a very embarrassing, painful and annoying condition for those who suffer from it. Many of it’s symptoms can be compared to Irritable Bowel Syndrome (IBS) such as diarrhea, stomach bloated, stomach gurgling and many more.

This condition is easily cured or remedied with a simple change in diet once you know what causes it. I was a personal sufferer of this condition and since changing my diet I have been symptom free for over a year now.

What Causes Borborygmi?

Borborygmi is the sound of undigested carbohydrates within your digestive system. Many foods produce carbohydrates, some foods are far worse than others. For those who suffer from borbrygmi should carefully select the carbohydrates that they eat and try to avoid the ‘unnatural’ or unsuitable foods that cause borborygmus.

The most likely foods that cause thos condition include:

  • Milk
  • Wheat
  • Oats
  • High sugar fruits
  • High sugar vegetables
  • Beans
  • Bread
  • Sugar (particularly fructose)
  • Gluten

Many of the foods listed above are simply not natural for human consumption. Foods such as wheat, sugar, bread and even milk. This may come as a surprise but foods that are ideal for human consumption are foods that the caveman would eat such as meat, vegetables, fruit With the increase of such foods into our diet over the last 100 years conditions such as borborygmi and IBS has increased significantly.

How To Cure Borborygmi

With the cause of borborygmi now established it gives us a better idea of how to remedy this condition. Ideally you should look to restrict your intake of foods to very low sugar items. Items with a very low GI rating and items with very little carbohydrate content. These items are digested over a longer period of time and are more natural and easier to digest. These foods by their very nature cause very little gas, it is the gas that is created that will cause very loud abdominal pain, stomach bloating and……..borborygmi.

A diet plan is the best approach to curing this problem. I have written a more indepth view of borborygmi which is called Common Causes of Borborygmi, check it out, many people have commented on the help it has provided them.

Once you eliminated these problem foods then you should ideally remain eating them for a couple of weeks to give your body enough time to adjust to this new way of eating. Once this two week period has elapsed then slowly introduce high protein and low sugar foods into your diet one week at a time. There is more information on this diet and cure for borborygmi on the link above.

Good Luck….

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Garcinia Cambogia Supplement for Weight Loss

Garcinia cambogia has become a leading weight loss supplement for adults around the world looking to achieve their weight loss goals. This supplement is made from a fruit, providing a natural and safe supplement with outstanding results.

The product arrives in the form of capsules which are then taken twice per day; one half an hour before breakfast and the other half an hour before lunch. These tablets help reduce appetite while stopping fat cell formation. What this means is that your body uses existing fat for energy, ensuring you lose weight quickly and effectively.

When you find a garcinia cambogia supplier, you can’t place your order and expect the capsules to do all the hard work themselves. You will want to help them along to improve your results and speed up your weight loss progress.

Water is an essential element to any diet. Water doesn’t contain any calories and helps flush the body of any unwanted toxins. The good news is that water also helps keep you hydrated, so it’s imperative that whether you are taking garcinia cambogia or not, that you drink at least eight glasses of water each day.

Many people eat because they think they are hungry, when in fact they are actually suffering from dehydration. So when taking your capsules, ensure you take them with a full glass of water, water also helps fill you up, reducing the amount you eat in a single sitting.

The next step to effective weight loss is to eat a healthy and well-balanced diet. Don’t fall into the trap of choosing a low calorie diet that will leave you hungry and unable to stick to it long term. Eating a well-balanced diet filled with fruit and vegetables is the best way to reach your goal weight.

Take your three meals a day and break them into six smaller meals. Eating smaller meals reduces the risk of being hungry, helps increase energy levels and improves metabolism. Incorporating a healthy eating plan with garcinia cambogia is a recipe for success and the ability to reach your goal weight in the shortest possible time.

Exercise is important to any weight loss routine, though you don’t have to spend hours in the gym. Once you find your garcinia cambogia supplier and feel you are ready to start your weight loss program, start with some moderate exercise. A brisk walk around the block, a swim on a daily basis or a cycle through the forest with the family three times a week is all you need to get your heart pumping and your body burning calories.

It is essential that you choose a garcinia cambogia supplier that will provide you with a high quality, natural and safe product. With weight loss supplements in such high demand, there are many “fly by night” companies that are watering down their products and selling them as the genuine product. The problem is that you don’t achieve the results you expect, so spend some time researching the company to ensure that you are getting what you pay for.

The company should have a good online reputation and the best way to determine this is to type their name into your search engine and see what results come up. Take the time to go through the results and look at customer reviews on review sites and online forums, this will give you some indication to the type of company you are about to purchase from.

The important factors to take into consideration is whether they are FDA registered, GMP approved and what they put in their capsules. They should provide you with a complete ingredients list to put your mind at ease.

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Protein Shakes Vs Foods – Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?

Even though most people who are just getting started in bodybuilding think that muscle gains are impossible to achieve without protein shakes, real food is by far the most important component of a bodybuilding diet. There are so many nutrients that real food contains, many of which have not even been discovered yet, that you would be doing yourself a disservice by limiting the amount of real food that you are eating.

In addition, real food has what is called a “thermic effect”. A “thermic effect” is the impact that real food has in your metabolism. Because real food requires digestion, your body burns more calories in processing it; as opposed to protein shakes which are already pre-digested.

Regardless of what the magazine ads tell you, protein shakes do not offer any muscle building benefit, nor “secret muscle building ingredient”, above and beyond what real food offers you. Yes, I have read the ads too with all sorts of speedy muscle building promises, but I can assure you through experience that most of the ingredients advertised as miraculous have not been proven to work; neither by science (even though most ads of this nature usually talk about research studies that usually do not exist) nor by actual results at the gym. These miraculous products however have been proven, beyond the shadow of any scientific doubt, to shrink the size of your wallet and bank account.

What protein shakes do offer the bodybuilder and fitness enthusiast is a convenient way to ingest your protein, thus allowing you to have your five to six meals every day without having to ingest real food in all of them. In addition, the best protein shakes in the market offer a protein blend of different sources of protein, something that introduces amino acid variety into your bodybuilding diet, thus making your nutrition program more complete. However, do not ever think that protein shakes are superior to food.

How Much To Consume

I recommend that you always have a breakfast, a lunch and a dinner consisting of real food items. A breakfast may consist of egg whites and oatmeal, lunch of chicken, some brown rice and green beans, while dinner can be some salmon, with a baked potato and some broccoli. In between meals, then you can have your protein shakes so that you can have fulfill your every 2-3 hour meal requirement. Depending upon what your bodybuilding goals are, you may choose to just use a protein powder and mix it with either water or skim milk (assuming that you are not competing), or a weight gainer that has more carbohydrate calories to help fuel the metabolism of hardgainers. You may also have an MRP (Meal Replacement Powder) or an RTD (Ready to Drink) for the convenience that they offer.

Never take in more than half of your meals in the form of protein shakes. So if you consume 5 meals a day, make sure that 3 of those are real meals. If you consume 6, then up to 3 can be shakes. If you are wondering what I do, I personally have 4 real meals and two shakes.

Which Brands to Choose?

As far as a brand, stick to reputable brands, like Labrada Nutrition, which ensure that each batch of their products contains exactly what the label claims. Beware of brands that sell you 5-lbs of protein powder for less than $30 dollars. Good grade proteins are expensive to manufacture, reason why you will see good companies like Labrada Nutrition, Beverly International, and Prolab pricing their products accordingly. Cheap grade proteins will cause gas and bloating as they are hard for the body to assimilate. In addition, some products that are very cheap may not even contain what the label claims.

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Essential Fatty Acids (EFAs) – Why Do We Need Them?

Your body needs essential fatty acids for optimal health and wellbeing. Essential means that the body cannot produce the specific fatty acid and has to take them in from outside sources – either through food or supplements. Linoleic acid (omega-6), linolenic acid (omega-3) and arachidonic acid (this is formed from linoleic, linolenic acids) are indispensable for the biochemistry of the body. There are many forms of omega-3 fatty acids including alpha- linolenic acid (ALA) which is a precursor to many other important omega-3 fatty acids. Gamma-linolenic acid (GLA) is a further step in the omega-6 pathway.

You have probably heard of these before. Savvy food manufacturers, seeking to make the most of increased awareness of their health benefits, are increasingly putting these names on their labels if they possibly can. So what exactly do these substances do?

Essential fatty acids (EFAs) perform many functions. They:

  • are an important part of cell membranes. They help to determine the fluidity and chemical activity of cell membranes.
  • enable the synthesis of prostaglandins – hormone like substances found in all cells which are responsible for many functions at cellular level and regulate many body processes such as: cardiovascular function, immune system processes and maintenance of the musculoskeletal system.
  • regulate oxygen use, electron transportation and energy production (these are the most important processes occurring in the cells).
  • help to form red blood pigments (haemoglobin).
  • support the production of secretions of digestive enzymes.
  • help make the lubricants that allow joints to move effectively.
  • help transport cholesterol in the blood.
  • help to generate electrical currents and keep the heart rate regular.
  • needed by the tissues of the brain, retina, adrenal glands and testes.
  • help immune function in fighting infection.
  • help balance the immune system and prevent allergies.
  • ensure proper nerve transmission from one nerve to the next – especially in the memory and concentration areas of the brain.
  • ensure adequate bone formation and repair.

We need more omega-3 than omega-6 – in a ratio of about 2:1. A typical Western diet contains only small quantities of omega-3 fatty acids. Modern food processing destroys a lot of the essential fatty acids. The imbalance in the diet of omega-3 to omega-6 places a physiological burden on the body. To get sufficient omega-3 to balance the ratio you would need to eat at least three to four servings of salmon per week. Omega-6 fatty acid is found in abundance in our food supply. It is contained in most plant foods and in virtually all vegetable oils. It is harder to get sufficient alpha- linolenic acid (ALA). The richest food sources of ALA are flaxseed and flaxseed oil, hemp seed oil, pumpkin seeds, soy beans, walnuts and dark green leafy vegetables. If your diet contains sufficient linoleic acid (omega-6) and alpha- linolenic acid (ALA) then your body is usually able to produce the other omega-3 and omega-6 fatty acids that it needs. This includes the fatty acids eicosapentanoic (EPA) and docosahexanoic (DHA). EPA is needed for the prostaglandins and DHA is a critical nutrient for the brain and nervous system and for vision. One problem for vegetarians who eat just enough plant sources of ALD is that a lot of the fatty acids are used as energy sources and only a small amount is converted to EPA and DHA.

There are many factors that can inhibit the conversion of linoleic acid (omega-6) and alpha-linolenic acid (ALA) to their derivatives. These include:

  • the intake of trans-fatty acids (found in brick margarine, shortening, commercially baked goods and processed foods and foods containing partially hydrogenated oils),
  • consuming too much sugar,
  • alcohol consumption,
  • nutrient deficiencies,
  • viral infections,
  • diabetes,
  • genetic anomalies such as deficiencies in certain enzymes and
  • aging.

This means that many people would benefit from supplementation with essential fatty acids in particular omega-3 fatty acid. Essential fatty acid supplementation is beneficial in treating more that 60 health conditions including:

  • cardiovascular conditions,
  • arthritis and
  • auto-immune diseases.

For example, omega-3 fish oils have an important role in the prevention and treatment of heart disease. Diets that are rich in fish oils lower blood pressure as well as the bad cholesterol (LDL) and triglycerides. They also raise the good cholesterol (HDL). These factors have been shown in accepted studies to significantly reduce the risk of developing heart disease. Gamma-linolenic acid (GLA) is often effective in the treatment of inflammatory diseases such as asthma, arthritis, allergies, dermatitis and eczema. It also reduces the symptoms of premenstrual syndrome like breast pain, bloating, depression and irritation. Docosahexanoic (DHA) is particularly important for pregnant and nursing mothers. Growing babies depend on their mothers for their DHA.

EFAs play a role in every body process – we cannot exist without it. When the diet is poor in EFAs or the metabolic pathways are blocked through an imbalance of omega-3 to omega-6 multiple health problems will develop including: injury, infection, chronic diseases and unrelenting stress.

Omega 3/DHA fish oil products have been promoted widely for their excellent support for heart health. We believe they do have an important role in the cardiovascular system but the heart benefits have been overplayed at the expense of the many other benefits from these oils.

These oils are needed within the body just as vitamins and minerals are needed. The oils play a vital role in the development and operation of many essential substances and physiological functions.

More recent research has shown that these oils are just as important for the brain as they are for the heart. We encourage you to follow the links to learn more about the importance of nutritional oils. Just remember that they should be added to your basic daily supplement routine. One concern everyone faces when consuming seafood and fish-based supplements is the risk of contamination. The world s waterways have become terribly polluted, many dangerously so.

It is clear that dietary oils have been seriously overlooked for many years. They were falsely branded as bad for health by misguided orthodox health authorities, who railed against them as either dangerous for the heart or simply fattening. Fortunately, it now appears that they are changing their tune and are finally beginning to recognize the vital importance of this nutrient group.

If you already eat plenty of fresh, oily fish then reflect on your own health and wellbeing and let it be your guide. Consider the areas of activity of the oils as mentioned above and if you have no problems then stick with your diet alone. You would be one of a very small number. Most people we know would benefit from supplementation.

So I recommend that you take a good look at your current consumption of healthy oils in your diet. If you aren’t certain that you are consuming enough of the right types, in the appropriate relative proportions, we urge you to supplement your diet. Just be certain that it really is high quality and not merely being marketed using claims that it s high quality (they all do don t they?).

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Who is Isabel De Los Rios?

Isabel De Los Rios may not be a wildly famous name yet, but I would bet a significant chunk of change that she’s going to be. In fact, Isabel is already a well respected speaker and owns her own wellness practice. If you don’t know who Isabel De Los Rios is, I think that you should because her new ebook, the Diet Solution Program, is one of the most interesting and eye-opening nutrition books I have read in quite a while.

The Diet Solution Program is the culmination of years of research and “in the trenches” hands on experience which Isabel has in the nutrition and health industry. What is important about this book is that it goes into great detail and describes the true nature of many of the foods that we eat on a regular basis and exposes the truth about many of them.

And the truth may surprise you as it had me. Some foods which are considered healthy like soy are, according to Isabel’s book, far from being all that good. And there are other examples which I won’t go into here for lack of space.

The Diet Solution Program attempts to educate people about the right way for them to eat according to their own metabolic makeup. Each of us is genetically different from the next, and so it’s ridiculous to try and force all of us into some preconceived eating plan. We all need different amount of macro-nutrients like carbs, fats, and so on. We all need all of them to some degree, but how much we need varies, and the Diet Solution program shows us how to arrive at the right amount for us.

The Diet Solution Program is more than a weight loss book, though it can prove highly effective as one. It’s a comprehensive and encompassing healthy lifestyle volume of information which can help you alleviate or avoid any of the common diseases which plague so many people like high blood pressure and diabetes. I believe it’s a must read book for any health lover.

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