Some anxiety is a normal part of life. It’s a by product of living in an often-chaotic world. Anxiety isn’t all bad, though. It makes you aware of danger, motivates you to stay organized and prepared, and helps you calculate risks. Still, when anxiety becomes a daily struggle, it’s time to act before it snowballs. Unchecked anxiety may greatly impact your quality of life. Take control by trying out the ideas below.
Regular exercise is good for your physical and emotional health. Regular exercise works as well as medication to ease anxiety for some people. And it’s not just a short-term fix; you may experience anxiety relief for hours after working out.
Alcohol is a natural sedative. Drinking a glass of wine or a finger of whiskey when your nerves are shot may calm you at first. Once the buzz is over, however, anxiety may return with a vengeance. If you rely on alcohol to relieve anxiety instead of treating the root of the problem, you may develop alcohol dependence.
Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time. Research has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.
If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious. Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms.
Insomnia is a common symptom of anxiety. Make sleep a priority by:
Low blood sugar levels, dehydration, or chemicals in processed foods such as artificial flavorings, artificial coloring’s, and preservatives may cause mood changes in some people. A high-sugar diet may also impact temperament. If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a healthy diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.
Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack. Deep breathing exercises — the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.
Aromatherapy uses fragrant essential oils to promote health and well-being. The oils may be inhaled directly or added to a warm bath or diffuser. Studies have shown that aromatherapy:
There is a few different products out which have show to have positive effects on helping people beat Anxiety.
One of These is CBD OIL which is 100% legal and has worked wonders for people helping them relax get a good nights sleep, and lower Anxiety
Another Product Which has again worked wonders for People Is Sleep-er by Trec Nutrition this taken before bed and helps you again relax and get a good nights rest
We have recently come a cross introducing Lotus Seeds into our diet. They have endless Benefits and we would like to share them with you.
Nutritionists favored lotus seeds due to low calorie and high fiber content. Dietary fiber has potential to lower high sugar levels in your bloodstream. This is why people with diabetes should consume a handful of lotus seeds at least thrice a week. It functions as a snack you will feel less hungry throughout the day. The minerals found in the seeds are said to help alleviate factors that contribute to type II diabetes. However, there isn’t more evidence available to support the claim. You can always consult with your primary care doctor in case of high sugar levels.
Insomnia and sleep apnoea are becoming common sleep disorders that have potential to affect your psychological adversely. Moreover, stress contributes to irregular sleep patterns or in most cases an underlying health problem triggers your insomnia as well. Nutritionists recommend consuming lotus seeds due to their sedative qualities. They heal the stressed mind and combat restlessness effectively. Thus, lotus seeds have potential to promote sound sleep.
Regular consumption of processed food can disrupt your stomach health. This is why you should keep foods that can ward off sudden stomach problems, at home. Roasted lotus seeds can work fine in this regard. The vitamins and mineral in the seed can treat diarrhea, vomit, and indigestion. The stomach problems are utterly irritating and draining, but with the help of lotus seeds, you can strengthen your digestive system.
It is indeed unbelievable that handful of lotus seeds can function as an anti-aging cream when it comes to impeding early aging. The seeds are a powerhouse of enzymes that promote collagen and restores inadequate protein levels, required to maintain youthful skin. When consumed regularly, the nutrients found the lotus seed begins rejuvenating dead skin cells that lead to smooth and baby soft skin. They contain various vitamins that help alleviate symptoms of early aging such as premature aging.
Due to the high content of distinctive and potent enzymes, scientists are determined to incorporate the seeds into skincare products to witness its further effects on the skin. However, nutritionists have suggested eating lotus seeds instead of opting for a product.
Gum bleeding is one of the most common oral problems. You can incorporate lotus seeds into your diet to avoid excess bleeding. It mainly occurs due to the weakness of your gums or harsh tooth brushing. However, the healing properties of the seeds cannot only impede constant bleeding but sooth irritation on the gums as well. Also, if you feel pain along with blood during tooth brushing, you should book an appointment with your dentist to identify the actual problem as it could be a symptom of some daunting oral diseases.
You can replace processed and sugary energy beverages with lotus seeds. They function as an instant energy booster and can become a natural source to obtain potassium, magnesium, phosphorus, and protein. Lotus seeds are super easy to consume and can become a healthy snack option as well. Experts suggest carrying roasted lotus seeds into a small container to work, university, and while traveling to boost your energy rapidly.
Expectant mothers need to consume an adequate amount of protein regarding the proper growth of the brain and nervous system of the fetus. They are light-weight and loaded with nutrients hence considered a healthy snack. Pregnant women can munch on a handful of the seeds to curb their increased appetite 2-3 times in a day. However, it is advised to consult with your physician in this regard first.
Scientists have proven that lotus seeds contain plenty of anti-inflammatory properties that can treat mouth soreness and ulcers effectively. The seeds are also a powerhouse of soothing components that you need during the condition.
Irregular appetite or no appetite is common in children. You can solve the problem by incorporating lotus seeds to their diet. The high content of astringent naturally found in the lotus seeds that has potential to bring back lost appetite. Nutritionists also emphasized on treating appetite problems in children via natural sources. And you can also consume lotus seeds to balance out irregular appetite in senior people.
The enzymes found in the lotus seeds are said to alleviate urinary tract infections and allow proper urination. However, you should not opt for self-medication in case of pain during urination and consult with a physician instead.
You can incorporate a handful of lotus seeds into your diet in case of blood pressure. The seeds are a packed with antispasmodic and isoquinoline alkaloids that help widens blood vessels and alleviate blood pressure.
Nutritionists suggest consuming foods with sodium, magnesium, and manganese to people with cardiovascular problems to avoid further damages. You can reap adequate levels of the nutrients to maintain a healthy heart.
Lotus seeds contain healing and soothing properties. That is why they remained part of traditional Chinese medicine for decades to heal the wound, buries, and cuts to impede the spread of infection in the affected area.
We now sell in-store two different flavored Popped Lotus Seed By Heavenly Food Co which is a local company to our self. There Are an amazing on the go Snack in Peri Peri Or Himalayan Salt & Pepper
Performance-enhancing drugs are a touchy subject. Many people consider them cheating, and the most infamous varieties can be seriously dangerous – steroids come to mind.
The last ten years have given rise to an exciting new class of performance-enhancing drug. It’s a collection of compounds called selective androgen receptor modulators (SARMs). The limited research on SARMs looks promising so far. They appear to build muscle and burn fat at a level comparable to steroids, but without the ball-shrinking, liver-destroying, unsightly body hair-growing effects. They act on your hormones, but in a very targeted way, and they show potential if you want to rapidly build muscle and shed fat.
SARMs are on the World Anti-Doping Agency’s list of banned substances for athletic competition. If you’re a competitive athlete, you shouldn’t take these. If you’re a curious self-experimenter looking to upgrade your physical performance, though, SARMs may be worth considering.
Using steroids to boost your hormones is like trying to tweak a microchip with a sledgehammer. Steroids help you build muscle by increasing testosterone, which then increases protein synthesis in your cells, building muscle and burning fat. That’s considered the anabolic side of steroids, and it’s great.
But steroids also interact with your liver, your prostate, your heart, your sex organs (which leads to ball shrinkage in men and clitoral enlargement in women), and your secondary sex characteristics (voice depth, body hair growth, man boobs, acne, etc.). All these side effects are the androgenic part of steroids.
The issue with steroids is that they have an anabolic-to-androgenic ratio of 1:1. That means they are just as likely to, say, shrink your balls or enlarge your clitoris as they are to build muscle – unless you’re taking bioidentical testosterone to maintain optimal hormone levels, with a doctor’s careful supervision.
This is where SARMs innovate. They’re far more selective than steroids, boasting anabolic-to-androgenic ratios starting at 3:1 and going as high as 90:1. That means you can still get muscle growth and fat loss, but SARMs won’t give you man boobs or turn you into the bearded lady. You can also take SARMs orally. No need for injections.
SARMs are also legal, as long as you buy them “for research purposes only.” You’ll notice SARMs retailers include disclaimers like “for lab research purposes only” and “not for human consumption.” They do this in case laws change, so they don’t get in trouble with the government.
Sarms have none or very little side effects and are also non toxic on our liver.
Types Of Sarms Available In Our Store & On The Website:
With multiple published human trials under its belt, MK-2866 (also called ostarine) is one of the best-studied SARMs. Those studies found powerful results, too. Ostarine shows no meaningful side effects and is very effective at building muscle.
Elderly men and women who took modest doses of ostarine for 12 weeks grew 3 pounds of muscle and lost a pound of fat, with no changes to diet or exercise . Cancer patients saw nearly identical results along a similar timeframe. There were no side effects in either study.
A pound of muscle a month is about what you would expect with a solid workout routine – but the people taking ostarine in these studies weren’t exercising. Combining the two would be even more powerful, in theory. Pretty impressive.
You run between 15mg-25mg a day.
Top Benefits Of Ostarine:
Burn Body Fat
Build Muscle Mass
Heal Injuries
This actually isn’t classed as a sarm its actually a selective agonist of the ghrelin receptor, we know that Growth Hormone is very beneficial to us but come at a price, If your getting it cheap its probably not the real deal or under dosed. MK-677 is great to run along side other Sarms for greater results. MK-677 is used for bulking as well as cutting, with users consistently reporting gains in lean muscle mass. Ibutamoren is not known to be suppressive to testosterone production and, due to its affinity to oxidize fat at an accelerated rate, women looking to lose weight may prefer this SARM as well.
You run between 15mg-25mg a day
Benefits of using this are:
Better sleep
Faster Recovery
Boosts Appetite
Fat loss
Muscle Strength and Endurance Gains
LCD -4033 is a very popular Sarm to use on its own or stacking with other Sarms for better results. LCD-4033 has many benefits to help you achieve goals with very little sides. 10mg-20mg is the normal dosage some users go higher still with little sides.
Benefits of LCD-4033
Boosts Muscle Growth
Increases Energy Production & Anabolic Activity
No Steroid Side Effects
No Injections
Harsh androgenic side effects almost completely preclude women’s use of AAS Steroids as performance enhancers. SARM’S, however, because of very low virilizing/masculinizing effects, are considered an excellent choice for women bodybuilders, athletes, and others looking for a cutting edge in their training and body-shaping goals.
Dosing for women varies, but is generally one-third or lower than equivalent men’s dosing. Post cycle therapy to treat natural testosterone suppression is not needed, since testosterone plays a much different role in female physiology.
Take Home Message: Sarms are an amazing supplement to add to your supplement list, With so many benefits to help you smash your goals and get your desired body. The best thing with this is it doesnt effect your natural testosterone or mess with your hormones. zero sides and zero toxicity. What Are You Waiting For?
https://positivehealthandnutrition.com/product-category/tablets-capsules/sarms/
CBD oil is a great remedy for a lot of different ailments. Here are some of the amazing uses people (and medical research) report for CBD oil:
Those suffering from chronic pain from diseases like fibromyalgia are finding relief with CBD. Taking CBD can offer pain relief and can even prevent nervous system degeneration. In fact, it has been approved in Canada for multiple sclerosis and cancer pain.
What’s really amazing is that CBD doesn’t cause dependence or tolerance, so it’s a great choice for those trying to stay away from opioids.
CBD has anti-seizure properties that have been shown to successfully treat drug-resistant children who have neurological disorders like epilepsy (with no side effects!). In one study published in the New England Journal of Medicine, CBD decreased frequency of seizures by 23 percentage points more than those taking a placebo.
CBD has been shown to reduce levels of stress and anxiety in those suffering from conditions such as PTSD, social anxiety disorder, and obsessive compulsive disorder. CBD even reduced the stress and discomfort surrounding public speaking.
Though a B12 deficiency may also be to blame, CBD has been shown to reduce depression by enhancing both serotonergic and glutamate cortical signaling (both are lacking in those with depression).
Researchers discovered that cannabinoids (including CBD) have an unusual ability to destroy bacteria (especially drug-resistant strains).
Whatever the mechanism is for destroying bacteria, CBD seems to be a potent weapon against the antibiotic resistant “superbugs” that are becoming more and more of a problem today.
Chronic inflammation is a huge problem in our society that contributes to many non-infectious diseases including heart disease, cancer, Alzheimer’s, autoimmune disease, and more, according to the National Center for Biotechnology Information.
Diet and lifestyle play a huge part in chronic inflammation but when folks are already eating a healthy, nutrient-dense diet and optimizing their lifestyle (getting enough sleep and exercise for example), CBD oil can help. Research also shows that CBD oil can reduce chronic inflammation that leads to disease.
Oxidative stress is responsible for many ailments today. Oxidative stress is when the body has too many free radicals and can’t keep up with neutralizing them (with antioxidants). This is more of a problem now than in the past because our environment is so much more toxic than it once was.
Schizophrenia is a complicated and serious disease that is typically managed through therapy and pharmaceutical drugs (that carry hefty side effects). Anecdotally, many folks have found that CBD oil has helped reduce hallucinations. Research is beginning to catch up too. A March 2015 review of available research found that CBD was a safe, effective, and well tolerated treatment for psychosis. But more research is needed to bring CBD into clinical practice.
Cannabidiol can help maintain healthy blood sugar, stimulates genes and proteins that helps break down fat, and increase mitochondria that helps burn calories.
CBD also encourages the body to convert white fat to brown fat. White fat is the kind of fat we typically think of when we think about body fat. Brown fat is fat that is in small deposits that behaves differently than white fat. Brown fat is said to improve health by enhancing the bodies ability to burn white fat, create heat, and even regulate blood sugar.
Heart disease is a growing problem today, CBD oil can also help. According to research cannabidiol reduces artery blockage, reduces stress induced cardiovascular response, and can reduce blood pressure. It may also reduce cholesterol.
As mentioned earlier, CBD oil is helpful in preventing oxidative stress and inflammation. Both of these are often precursors to heart disease.
CBD oil can be used topically to treat skin conditions. Studies show CBD oil has a high potential for treating skin conditions like eczema by encouraging abnormal cell death. It can also help regulate the skin’s oil production, reducing acne. CBD also contains many nutrients like vitamin E that help improve and protect the skin.
CBD oil’s role in cancer treatment still needs more research, but what is available is looking promising. According to the American Cancer Society, CBD oil can slow growth and spread of some kinds of cancer (in animals). Because it fights oxidative stress and inflammation (and both are linked to cancer) it makes sense that CBD oil could help fight cancer cells.
CBD oil is most often used internally (through ingestion). Because CBD oil is a relatively new supplement, exact dosing isn’t well established. While more long-term studies are needed, there is no established CBD “overdose” and there are very few if any side effects at any dosage.
When trying to find the right dosage, consider these things:
Berberine – A Powerful Supplement With Many Benefits
A compound called berberine is one of the most effective natural supplements available.
It has very impressive health benefits, and affects your body at the molecular level.
Berberine has been shown to lower blood sugar, cause weight loss and improve heart health, to name a few.
It is one of the few supplements shown to be as effective as a pharmaceutical drug.
This is a detailed review of berberine and its health effects.
What Is Berberine?
Berberine is a bioactive compound that can be extracted from several different plants, including a group of shrubs called Berberis .
Technically, it belongs to a class of compounds called alkaloids. It has a yellow color, and has often been used as a dye.
Berberine has a long history of use in traditional Chinese medicine, where it was used to treat various ailments.
Now, modern science has confirmed that it has impressive benefits for several different health problems
BOTTOM LINE: Berberine is a compound that can be extracted from several different plants. It has a long history of use in traditional Chinese medicine.
Berberine has now been tested in hundreds of different studies.
It has been shown to have powerful effects on many different biological systems.
After you ingest berberine, it gets taken in by the body and transported into the bloodstream. Then it travels into the body’s cells.
Inside the cells, it binds to several different “molecular targets” and changes their function . This is similar to how pharmaceutical drugs work.
I am not going to get into much detail here, because the biological mechanisms are complicated and diverse.
However, one of the main actions of berberine is to activate an enzyme inside cells called AMP-activated protein kinase (AMPK).
This enzyme is sometimes referred to as a “metabolic master switch”.
It is found in the cells of various organs, including the brain, muscle, kidney, heart and liver. This enzyme plays a major role in regulating metabolism.
Berberine also affects various other molecules inside cells, and may even affect which genes are turned on or off.
BOTTOM LINE:
Berberine affects the body at the molecular level, and has a variety of functions inside cells. One of the main functions is activating an important enzyme called AMPK, which regulates metabolism.
It Causes a Major Reduction in Blood Sugar Levels
Type 2 diabetes is a serious disease that has become incredibly common in recent decades, causing millions of deaths every year.
It is characterized by elevated blood sugar (glucose) levels, either caused by insulin resistance or lack of insulin.
Over time, high blood sugar levels can damage the body’s tissues and organs, leading to various health problems and a shortened lifespan.
Many studies show that berberine can significantly reduce blood sugar levels in individuals with type 2 diabetes.
In fact, its effectiveness is comparable to the popular diabetes drug metformin (Glucophage).
It seems to work via multiple different mechanisms.
In one study of 116 diabetic patients, 1 gram of berberine per day lowered fasting blood sugar by 20%, from 7.0 to 5.6 mmol/L (126 to 101 mg/dL), or from diabetic to normal levels.
It also lowered hemoglobin A1c by 12% (a marker for long-term blood sugar levels), and also improved blood lipids like cholesterol and triglycerides.
According to a big review of 14 studies, berberine is as effective as oral diabetes drugs, including metformin, glipizide and rosiglitazone.
It works very well with lifestyle modifications, and also has additive effects when administered with other blood sugar lowering drugs.
If you look at discussions online, you often see people with sky-high blood sugars literally normalizing them just by taking this supplement.
This stuff really works, in both the studies and the real world.
BOTTOM LINE: Berberine is very effective at lowering blood sugar and HbA1c, which are elevated in people with diabetes. It works as well as some pharmaceutical drugs.
Berberine May Help You Lose Weight
Berberine may also be effective as a weight loss supplement.
So far, two studies have examined the effects on body weight.
In a 12-week study in obese individuals, 500 mg taken three times per day caused about 5 pounds of weight loss, on average. The participants also lost 3.6% of their body fat.
Another more impressive study was conducted in 37 men and women with metabolic syndrome. This study went on for 3 months, and the participants took 300 mg, 3 times per day.
The participants dropped their body mass index (BMI) levels from 31.5 to 27.4, or from obese to overweight in only 3 months. They also lost belly fat and improved many health markers.
The researchers believe that the weight loss is caused by improved function of fat-regulating hormones, such as insulin, adiponectin and leptin.
Berberine also appears to inhibit the growth of fat cells at the molecular level.
However, more research is needed on the weight loss effects of berberine.
BOTTOM LINE:Two studies have shown that berberine can cause significant weight loss, while improving all sorts of other health markers at the same time.
It Lowers Cholesterol and May Reduce Your Risk of Heart Disease
Heart disease is currently the world’s most common cause of premature death.
Many factors that can be measured in the blood are associated with an increased risk of heart disease.
As it turns out, berberine has been shown to improve many of these factors.
According to a review of 11 studies, it can:
It has also been shown to lower apolipoprotein B by 13-15%, which is a very important risk factor.
According to some studies, berberine works by inhibiting an enzyme called PCSK9. This leads to more LDL being removed from the bloodstream.
Keep in mind that diabetes, high blood sugar levels and obesity are also major risk factors for heart disease, all of which seem to be improved with this supplement.
Given the beneficial effects on all these risk factors, it seems likely that berberine could drastically reduce the risk of heart disease.
BOTTOM LINE:Studies show that berberine reduces cholesterol and triglyceride levels, while raising HDL (the “good”) cholesterol. It may lower the risk of heart disease in the long-term.
Berberine may also have numerous other health benefits:
Many of these benefits need more research before firm recommendations can be made, but the current evidence is very promising.
BOTTOM LINE:Preliminary studies show that berberine may have benefits against depression, cancer, infections, fatty liver and heart failure. It also has potent antioxidant and anti-inflammatory effects.
Havent you heard your parents constantly telling you to sit down whilst drinking? You might feel irritated thinking that they have too many things to say, well you better start listening to them now because there are health implications if you drink water whilst standing up!
Negative Impact On kidneys, When we stand up and drink water, it flows with great volume down the food canal and splashes onto the lower stomach wall. The splash actually damages the stomach wall and nearby organs. Over a long-term, it even disturbs the overall digestive system. It has been found that our kidneys filter better while sitting. Water intake while standing passes the water with a push with out much filtration. It causes the impurities to gather in blood or bladder leading to damage to kidneys.
Drinking water while standing up doesn’t even quench your thirst as it doesn’t settle in the liver to let it distribute nutrients to several parts of the body.
Every day in the shop we get customers who say they have slow metabolisms and how can they speed them up, this is what prompted me to write this article. So you can read over it at your leisurely pleasure.
What is metabolism?
Metabolism describes all the chemical processes that go on continuously inside your body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food.
These chemical processes require energy. The minimum amount of energy your body requires to carry out these chemical processes is called the basal metabolic rate (BMR).
Your BMR accounts for anything between 40% and 70% of your body’s daily energy requirements, depending on your age and lifestyle. A “slow metabolism” is more accurately described as a low BMR. This Can be measured on our Inbody Machine in-store. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. Having a high metabolism can also give you energy and make you feel better.
Here are 10 easy ways to increase your metabolism.
Eating food can increase your metabolism for a few hours.
This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.
Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.
Eating protein has also been shown to help you feel more full and prevent you from overeating.
Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting, If you start losing muscle your body fat will rise
People who drink water instead of sugary drinks are more successful at losing weight and keeping it off, This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. However, drinking water may also speed up your metabolism temporarily. Studies have shown that drinking 0.5 liters of water increases resting metabolism by 10–30% for about an hour. One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t.
High-intensity interval training (HIIT) involves quick and very intense bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished. This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism. This means you will burn more calories each day, even at rest. Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.
Sitting too much is bad for your health. Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain, In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories.
Green tea and oolong tea have been shown to increase metabolism by 4–5%. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance. It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.
Peppers contain capsaicin, a substance that can boost your metabolism . However, many people can’t tolerate these spices at the doses required to have a significant effect . One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male. The effects of adding spices to your food may be quite small. However, it may be slightly useful when combined with other metabolism-boosting strategies.
Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes, It’s also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone leptin .
This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.
Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning. However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women. Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.
10. Replace Cooking Fats with Coconut Oil
Unlike other saturated fats, coconut oil contains a lot of medium-chain fats. Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter. In one study, researchers found that medium-chain fats increased metabolism by 12%, compared to long-chain fats, which raised it by just 4%.
Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.
Take Home Message
Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.
Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.
So where Does Supplementation Come into this?
Pure Protein Powders are very important, we dont always have time to stop and eat with our busy life styles, this is where protein powders come in to get your protein levels up and speed up your metabolism up, you want a pure protein (high in protein, low carbs, low fat)
We Always Recommend adding Udos Oil To each shake (2 table spoons) This makes it a full Balanced Meal, with this your are putting good fats in, this makes your body use it as energy then use your body fat as energy (fat burning mode)
A good nights sleep / rest is so important. This is when your muscle do their most repair, we have an amazing product called Sleep-er this is our biggest seller instore and online for both men and women. This helps relax your body so you fall into a natural sleep, Balances your hormones and allows your body the rest it needs.
At bedtime we always Recommend a slow release protein shake, this helps repair your muscles whilst your body is relaxed and also keeps your metabolism going, so your repair and burning fat whilst sleeping.
Fat Burners, there are certain types that can help speed up your metabolism, burn body fat and give you more energy so your more active and have higher energy levels.
Udo’s Choice Digestive Enzyme Range contains plant based enzymes to assist the breakdown of fats, carbohydrates, soluble fibre, starch, milk sugar and complex sugars aiding healthy digestion and nutrient absorption. They do this by providing enzyme activity combinations which are precisely balanced to optimize the body’s absorption and use of food nutrients.
Digestive enzymes are like scissors that cut up the foods we eat into basic building blocks that our body then absorbs and reassembles to build cells, tissues, organs, glands and entire body systems. Without enzymes, we could not exist. Our bodies’ reactions would be too slow for life to be possible. The human body makes and uses more than 3,000 kinds of enzymes that initiate or speed up chemical reactions.
Why Choose Enzymes?
• Caffeine, alcohol, illness, pregnancy and stress all take their toll on our enzyme reserves
• Our bodies produce fewer enzymes as we age
• Today’s diets don’t contain as much enzyme containing raw foods as they once did
• Modern food processing techniques and cooking destroy nearly 100% of naturally occurring enzymes
• Raw foods may not contain as many enzymes as they should due to environmental factors, depleted soil and preservation techniques
All this puts a burden on the digestive system and can lead to incomplete digestion. Sustaining our enzyme levels helps to ensure an efficient digestive system, allowing nutrients to be readily absorbed for utilisation by the body.
Beat the Bloat
Udo’s Choice Digestive Enzyme Blend can help beat that heavy, sluggish, after meal feeling. This carefully designed formula aids the digestion of foods, leaving you free to enjoy your favourite meals again.
Ingredients: The 7 carefully chosen enzymes in Udo’s Choice Ultimate Digestive Enzyme Blend have the following guaranteed activites as expressed in FCC unit
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Available as: 21 x capsules, 60 x capsules, 90 x capsules
In easy-to-swallow vegetarian capsules.
Enzymes have no taste. For best results, open up and mix the contents of one capsule of digestive enzymes throughout cold or warm (but not piping hot) foods, or swallow capsules during the meal. It is most important to take digestive enzymes with foods that are rich in proteins.
Udo’s Choice Ultimate Digestive Enzyme Blend comes in 100% vegetarian capsules and is made from 100% plant-based digestive enzymes using the solid state fermentation method recommended by the FCC.
Udo’s Choice Beyond Greens is a revitalising blend of certified organic greens, which includes fermented grasses, green vegetables and the superfood algae & seaweeds of spirulina , dulse and chlorella. A variety of digestive herbs such as alfalfa herb, ginger root, cinnamon bark and liquorice root have been added, as well as fibre from flax, sunflower and sesame seeds. The grasses (barley, oat, wheat and alfalfa) have been fermented with Lactobacillus plantarum and Saccharomyces boulardii; this fermentation process is like pre-digestion along with nutrient enhancement and shelf-life preservation to the formula. The ‘good’ bacteria help break down the fibrous cell walls of the greens and vegetables leading to less chance of indigestion, gas and bloating as well as better bioavailability of nutrients.
The equivalent of 33g of raw, fresh greens goes into the making of each 8g serving. Each 8g scoop provides 3g of fibre, 3.4mg of iron, 48mg of calcium, 2g of protein and is considered two servings of organic vegetables. Beyond Greens provides all of the benefits of juicing vegetables without all of the sugar.
Packaged in a re-sealable zip lock pouch for convenience and freshness.
This spectrum of nutritional components provides:
Greens are the basic foundation of health. The diet is unbalanced when it lacks the recommended amount of five to nine daily servings of fresh, green foods and consists mainly of processed convenient foods with little nutritional value. Greens are the primary food on our planet. They have been an endless food source for living creatures and form the foundation of human health and regeneration. Chlorophyll-rich plants make Earth the green planet and where green plants cannot grow, we cannot live. Green sources include alfalfa, the grasses of barley, oat and rye, which supply natural minerals, vitamins and trace nutrients as well as protein-rich chlorella and spirulina. The best vegetable sources are broccoli and kale.
• Almost every health problem benefits from the use of green foods
• Greens are our greatest source of antioxidants
• Provide fibre and if raw, provide digestive enzymes as well as prebiotics
• Provide phytonutrients
• Manufacture the vitamins that are essential to life
Fresh organic greens are best because they are rich in essential nutrients. Organic greens can be juiced or blended for easier digestion, steamed or boiled. They can also be dried, like Udos Choice Beyond Greens, for long-term storage, which is especially important for busy people.
Mix 1 scoop (8 g) to a glass of water, smoothie or vegetable/fruit juice. It can even be used in baking to add an additional boost of nutrients to healthy muffins, protein balls or snack bars.
Store in a cool, dry place. For optimal freshness once opened keep refrigerated and use within 90 days.
Ingredients:Fermented grass blend* (barley grass*, oat grass*, wheat grass*, alfalfa grass*, Lactobacillus plantarum, Saccharomyces boulardii, and molasses*), alfalfa herb*, barley grass*, defatted flax seed*, oat grass*, rye grass*, broccoli*, ginger root*, chlorella*, dulse*, licorice root*, spirulina*, kale leaf*, defatted sunflower seed*, cinnamon bark*, and defatted sesame seed*, natural flavours (almond and vanilla) *Organic |
| Item | per 100g | per 8g (1 scoop) |
|---|---|---|
| Energy | 1569kJ / 375kcal | 126kJ / 30kcal |
| Protein | 25g | 2g |
| Carbohydrates | 25g | 5g |
| of which Sugars | < 0.5g | < 0.5g |
| Fat | < 0.5g | <0.5g |
| of which Saturates | < 0.5g | < 0.5g |
| Molybdennum | 180μg | 14.4μg |
| Salt | 0.5g | 0.04g |
| Vitamin K | 897μg | 72μg |
| Folic Acid | 366μg | 29μg |
| Vitamin B12 | 12.2μg | 1μg |
| Iron | 42.7mg | 3.4mg |
| Fibre | 37.5g | 3g |
| Chromium | 385μg | 30.8μg |
| Iodine | 1005μg | 80.4μg |
Manuka honey is a widely popular skin care remedy known for its anti-bacterial healing properties that can also be used for as a solution for hay fever. Today it is backed by Hollywood royalty, but centuries back it was originally used by the Maoris of New Zealand.
Manuka honey is produced in New Zealand where native bees pollinate Manuka bushes. There are proven results to show that yes, even though it’s not raw honey – a type usually associated with health benefits – Manuka honey works, but perhaps because of the price, a lot of people ask if there any downsides to using Manuka honey.
Honey gets its anti-biotic quality from its hydrogen peroxide components. Further to this, Manuka honey contains methylglyoxal (MG), another anti-bacterial component, which is produced in the conversion of dihydroxyacetone in the nectar of Manuka flowers.
Manuka honey comes with a price tag for a reason as, not only is it unique, but it is considered incredibly beneficial to your health.
Its healing abilities derive from its anti-bacterial properties. But it doesn’t stop there. Its anti-viral and anti-microbial properties mean that as well as improving skin conditions, it provides a mighty boost to your immune system, meaning that it helps your body to fight off nasty infections and viruses.
It is a medicine that you will actually enjoy taking, too. While the experts recommend a tablespoon or two a day, which you may swallow whole, it can also be used as a tasty ingredient for your morning toast or tea.
As with other forms of honey, Manuka honey is a much-hailed natural remedy for soothing sore throats due to its texture and ability to battle the bacteria that can lead to viruses.
It can also improve your digestion, help with stomach pains and bloating. It does this by tackling the belly of the beast – or rather, the beast of your belly: inflammation. It is inflammation that can cause digestive discomfort, bloating, and can even affect your appetite.
Manuka honey contains a natural pre-biotic, which helps to proactively nurture the good kind of bacteria that is in your stomach, which helps in digestion. So if it is trouble with digestion or bloating that has you reading up on Manuka honey, you might try mixing some in with natural probiotic yoghurt to really help with the discomfort.
Manuka honey’s high nutrient density makes it perfect for an energy boost when you need it. Gym goers and athletes always lookout for natural, healthy hits of energy to optimise their workouts and will greatly benefit from a dose of Manuka honey before hitting the track.
While its intense hit of sugar is best approached with caution by diabetics, taken along with a balanced pre-workout meal, or blended in a smoothie, Manuka honey could give you the burst of vitality you need first thing in the morning.
Let’s get back to what many people use Manuka honey for in the cosmetic world: its ability to give you healthy, glowing skin.
Because of its anti-inflammatory properties, for anyone suffering a skin flare up, redness or acne, Manuka honey has the ability to promote skin regeneration, while repairing damage to your skin cells and helping to reduce marks and scarring. This is particularly good news for sufferers of acne breakouts.
It’s the honey’s anti-inflammatory properties that make it so effective in dealing with inflamed skin while reducing the itchiness, swelling and redness of the likes of eczema and related ailments. Manuka honey also oxygenates your skin pores, which essentially frees your skin in areas particularly afflicted by acne.
It isn’t just fighting inflamed areas either, Manuka honey is also a healer, helping to replenish your damaged, dehydrated skin by absorbing and holding in moisture. This is not only incredibly helpful for dry skin (especially in the winter) and the dryness associated with eczema and acne but also leaves you with a glowing complexion. This is also one of the reasons it is considered a great product for anti-aging, as it helps to ward off wrinkles. Is also inhibits the enzymes that cause harm to collagen.
For skin treatment, experts advise dabbing a small amount of Manuka honey over afflicted areas. It is best used, however, alongside other ingredients when used for tackling red, sore skin. To begin, you might mix a bit of Manuka honey with natural Greek yoghurt and lemon juice to be used as a moisturiser on your face for that much-sought glowing complexion.
Vitamin C is a well-known vitamin. Vitamin C is an essential nutrient that, among other things, helps to support our immune system. Our bodies cannot make Vitamin C and we must therefore get it from our diet by eating foods which are rich in Vitamin C like fresh fruit and vegetables. Sometimes it can be good to get a little extra Vitamin C.
Vitamin C has a wide range of functions in the body, including contributing to the normal function of the immune system and helping to reduce tiredness and fatigue.
Vitamin C also contributes to the protection of cells from oxidative stress, which means it is an antioxidant. Oxidative stress can interfere with the ability of cells to function normally.
It also contributes to normal collagen formation; collagen is part of the structure of bones, teeth, gums and skin so helping collagen form supports all these other things as well.
L-Glutamine – What Is It and What Does It Do?
Glutamine is the most abundant amino acid found in our blood and makes up approximately 60% of the amino acid pool in our muscles. It is constructed by combining an amino acid compound and glutamic acid.
Glutamine is an amino acid known for its role as a substrate for protein synthesis. This means it is used during skeletal muscle contraction when we exercise, and without its presence our gut wrenching exercise sessions may be hampered.
This amino acid is an important anabolic precursor for muscle growth following exercise. In fact it the anabolic effects of glutamine include both an increase in protein synthesis (muscle hypertrophy or increased number of muscle cells) and increases in muscle cell expansion and filling with creatine, water and carbohydrate (muscle cell volumisation or “the pump”).
Increased glutamine content in muscle allows glutamine to suppress the oxidation (breakdown) of the branched chain amino acid leucine, and enhances the disposal of leucine without release of free radicals. Remember, free radicals are atoms with an unpaired electron which react with oxygen to reek havoc and result in cell damage.
The presence of leucine is key for muscle growth as it regulates the initiation of protein synthesis, acting as a trigger for muscle tissue development. Therefore, if glutamine can prevent leucine breakdown, it can be put to better use to facilitate muscle synthesis.
The concentration of glutamine also ensures a positive nitrogen balance which is required for muscle protein synthesis. There is also evidence that glutamine can also reduce muscle tissue catabolism (breakdown) by counteracting the effects of the stress chemical cortisol. Cortisol is an adrenal stress hormone which can lead to proteolysis (protein tissue breakdown) and reduced physical performance.
Training intensely (as we all try to do) or performing exhausting exercise such as marathon running, has a profound effect on the glutamine levels in your body. In fact levels may decrease even as much as 20-30%.
It has been shown that a significant reduction (24%) in plasma glutamine concentration was caused by day 3 following an intense eccentric strengthening session for the biceps, triceps, hamstrings and quadriceps which lasted until at least day 9 following the session.
Another study demonstrated that two hours following 40 repetitions of a leg press at 80% 1 rep max, glutamine levels in the quadriceps had been reduced by 34% in the type I muscle fibres, and 29% in the type II fibres.
Natural glutamine reduced = limited muscle growth!
As such if glutamine homeostasis is altered, it is likely that the aim for muscle growth during these exercises will be limited! The resulting effect on performance will be reduced strength, reduced power, reduced endurance and longer time to recovery.
It is postulated that the reduction in glutamine levels is a result of increased glutamine removal by the liver and increased use of glutamine by the kidneys and the immune system. It is also thought that such reductions of glutamine may contribute to a susceptibility to infection. The effect of over-training has also shown that this susceptibility may continue after several weeks of rest.
We have established the role of glutamine in our muscles, and discussed the risk of glutamine depletion following intense exercise.
Now we need to ask- can this be rectified with increasing glutamine intake and if so what are the specific benefits I can expect?
Below I outline these potential benefits.
✓ More gains!
In combination with protein (casein or whey) glutamine assists an increase of muscle protein synthesis by 8.3% (compared to protein alone, or protein with other essential amino acids).
✓ Quicker Recovery!
Reduces time to full muscle recovery of strength following exercise and protects against the negative effects of oxidative stress chemicals following intense exercise, therefore improving the beneficial effects of high intensity training on muscle protein synthesis.
✓ Less Muscle Wastage!
When part of an amino acid stack glutamine contributes to the suppression of the loss of muscle following periods of extended rest (e.g. post injury or surgery).
✓ Feel less tired!
Glutamine reduces the perception of fatigue in football players (in combination with l-carnitine and carbohydrate).
✓ More lean muscle!
In combination with intense training glutamine can assist increases in body mass and, more importantly to us all, lean body mass.
✓ Improved Power!
Improvements in initial rate of power production as demonstrated by an improved vertical jump performance compared to a placebo supplement.
✓ Better Endurance!
Increases running performance by increasing the time until muscular exhaustion.
✓ Less DOMS!
Diminishes post work out soreness.
✓ Better Immunity!
Reduces the incidence of infection in trauma and surgical patients and reduces the length of time spent in hospital.Also, improves intestinal function and reduces susceptibility to infection in athletes during the post training period; and assists restoration of key immune system markers (e.g. T cell counts, immunoglobulin A serum) following heavy load resistance training reducing risk of infection post training.
✓ Quicker reactions!
Improves reaction time following exhaustive endurance exercise.
✓ A Stronger heart!
Enhances cardiac hormone levels to assist better management of heart function and blood pressure.
✓ Improved Power!
Improvements in initial rate of power production as demonstrated by an improved vertical jump performance compared to a placebo supplement.
Obviously there are dietary sources of glutamine, which include beef, chicken, fish, eggs, beans, dairy products, cabbage, spinach and beets. However, many of us may also like to supplement glutamine in powder or tablet forms, as consuming sufficient food stuffs may be impractical immediately following exercise- during the window when our glutamine is depleted the most.
