Creatine Monohydrate is Clearly the Best.

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Creatine Monohydrate is Clearly the Best.

There are many kinds of creatine supplements on the market , one form has reigned supreme time after time.

Creatine Monohydrate.

What is it? Creatine monohydrate is a natural substance made in the body and found in some foods such as oily fish and red meats.

While in the body it converts to creatine phosphate, which helps produce adenosine triphosphate. (ATP).

ATP provides the energy for muscle contractions, which is used up during each rep in the gym.

Naturally your body will use up your ATP reserve during your workouts and you will exhaust your muscles after a certain amount of repetitions, until you completely exhaust them at the end of your workout.

Read this post  About Physical Health.

Creatine monohydrate is a great supplement that increases your body’s pool of natural ATP.

So in turn you are able to increase your strength and repetition count in the gym, which leads to bigger muscle mass.

Read this fun post  Yes Tomatoes Are Fruit !.

A basic overview of the benefits of creatine supplementation include :

  • Increased muscle mass and strength.
  • Increased sets and repetition counts.
  • Increased energy available for the muscles.
  • Faster weight gain
  • Faster recovery after your workouts.

Your typical cycle of creatine consist of 3-5 grams a day, usually done for 4-8 weeks, then a month off without it.

It is available  in powdered form or capsules,and they both provide the same results so choose your own personal preference.

Just a short share with you guys today. Leave me comments below and share this post with your friends,family and social media outlets. Thanks and take care.

5 Surprising Foods That are Full of Sugar !

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5 Surprising Foods That Are full of Sugar

More than 3/4 of the packaged food in our grocery stores are filled with sugar. It’s hard to avoid.

Plus there are 61 different names for sugar, that’s why finding it is difficult.

According to  Doctor Oz excess sugar consumption puts your body in danger of many fatal conditions.

Here are some sugary names to watch out for in the ingredient list. Barley malt,beet sugar, cane juice, coconut sugar, corn sweetener, corn syrup,  dextrose , fructose, glucose, honey malt syrup, muscovado, panocha, sucrose, and turbinado.

Food manufacturers use multiple types of sugar so that they fall lower on the ingredient list. This trick makes it look like there isn’t a lot of added sugar.

Read my top post about  Nutrition.

Even healthy- looking foods can be laden with the sweet stuff,so be your own food detective. to ensure you’re eating quality foods.

Watch Out For These Sugar Tip-Offs

  • Natural or “organic” labels   These foods may have just as much added sugar. Added sugar is added sugar whether it’s organic or not!
  • “No fructose corn syrup ” There are likely other added sugars to replace it.
  • Fat free: When fat is taken at,food companies will often add sugar to maintain taste.

When it comes to the amount of added sugar, the American Heart Association recommends no more than nine teaspoons ( 38 grams) of added sugar per day for men and six teaspoons (25 grams) per day for women.

For children the range is three to six teaspoons (12-25 ) depending on their age and calorie needs. This can add up quickly as you’ll see below.

Read this exciting post Lose Weight While You Sleep!

 

  1. Cereal – Okay maybe this one you already knew! But even some of the healthy cereals are laden with sugar. For example bran cereal with raisins has up to four teaspoons of sugar in it.

Many granola cereals have between three and six teaspoons of sugar.  How often do we eat only one serving? This means we’re taking in more sugar than what the label tells us.

What to do? Look for cereal with no more than 5 grams of sugar per serving as well as with 3 grams of fiber or more.

2. Spaghetti Sauce – Want some added sugar on your spaghetti? I didn’t think so. Tomatoes and other vegetables contain natural sugar, so the nutrition label will never say “0” grams sugar.

For this reason,go by the ingredient list to determine added sugars. Many sauces have an additional two teaspoons of sugar per serving.

What to do? Reshelve any sauces with sugars in the ingredient list.

 

3. Yogurt -is a popular food in our diet and yet most yogurts have quite a bit of added sugars. Added sugars in yogurts may come from the fruit mixture.

Which is often nothing more than refined juice with a small smash of sugar-laced fruit ( or other add ins) These yogurts (both Greek and regular) can have 2 to 4 teaspoons of added sugar in them.

What to do ? Go for the plain yogurt and add your own fresh fruit.

 

4 Condiments – Catsup,barbecue sauce, fat free salad dressing, relish. All of these have added sugar.

And while they may only have an added one to two teaspoons the problem is we eat more than the recommended serving—about one tablespoon.

What to do? If you are going to use condiments with added sugar try to stick with only one serving.

5. Energy drinks – Setting aside other potential dangers of consuming energy drinks ( addiction, withdrawal, high blood pressure ) most energy drinks have seven to 13 teaspoons of sugar added. Yes 13 teaspoons !

What to do ? If you really need a caffeine boost, go for coffee with minimal added ingredients or black or white tea.

Hey guys isn’t it sneaky how much extra sugar you’re consuming. Even if you’re not directly putting a teaspoon in your morning coffee or having dessert. No wonder it’s hard to break the cravings.

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Thanks and take care.

Spirulina – What Makes it a Superfood

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Hello ladies and gentlemen. This is just going to bee a short share about anothe superfood today.

This week we have been talking about superfoods.

Now the following information has been what I’ve learned from articles documentaries and health books read over the past year.

Read one of my viral post Lose weight while you are Sleep

Spirulina is a blue-green algae found in the ocean and fresh water.

It’s easily absorbed and integrated into the body when ingested.

You typically buy it in powdered form after it’s been dried at a low heat to preserve the nutritional content.

Health Benefits of Spirulina

  • It’s the most concentrated known source of protein. Spirulina is 60% protein and as with other protein-packed foods,this means it can help curb hunger and boost energy.

It also means that consuming spirulina after a tough workout will aid in muscle recovery.

Among high-level athletes who are burning a ton of calories a day,spirulina is often a nutritional supplement of choice.

  • Rich in gamma-linolenic acid (GLA) GLA is an essential fatty acid that helps balance hormones,dissolve fat deposits,reduce bad cholesterol and even prvent heart issues.
  • A great dotoxifier: Spiraling helps clean mercury,heavy metals and other toxins out of the body.

It’s been shown to slow the growth of bad bacteria while promoting the growth of the good stuff needed for efficient digestion.

  • Plant-based source of iron: Spirulina is rich in iron,making it a great addition to the diets of vegans and vegetarians who may not be getting enough.

Keep in mind that iron is best absorbed by the body when consumed with Vitamin C

  • Packed with other nutrients: In addition to protein, GLA and iron,spiraling is also rich in B vitamins,magnesium, Vitamin D and K, beta-carotenes (10x the amount found in carrots). and lots of anti-oxidants.

Read one of my favorite post….What is Nutrition?.

 

How to Get More Spirulina  in Your Diet

 

Spirulina usually comes in a powdered or tablet form.

Tablets and capsules filled with spiraling powder are a convenient alternative to fresh greens when you’re traveling.

You shouldn’t cook spirulina (it will lose most of it’s nutritional value) so the best ways to consume it are by:

  • Adding a little to smoothies,acai bowls,juices and other drinks.
  • Mixing it into no-bake snack bites and chewy granola bars.
  • Stirring it into salad dressings,sauces and dips.

The recommended daily intake of spiraling is 1-5 grams. If you add to much to your smoothies,you’ll be able to test it. (it’s a little bitter)

One of my favorite snacks from Whole Foods are the Spiraling Chips- these are dehydrated at a low temp so as to maintain the nutritional value of all the ingredients and are delicious!

If you don’t want to buy your own bulk spirulina look for these in the grocery stores and health food stores as well.

Now guys as for me I order my spirulina from Mountain Rose herbs.

It’s a huge bag that usually last a few months. You can also find it in powdered form in many health store.

If you guys have any spirulina recipes or use it leave me a comment and let me know if this post was helpful.

And guys please share this post with your friends and social media outlets.

Ginger —It’s a Superfood

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Guys todays post is all about Ginger. It is a superfood. It’s a natural digestion aid and nausea-soother.

Anyway to add to my limited knowledge of ginger. I did some research and thought I would share some fun facts about ginger.

Read one of my health post that went viral  “Lose Weight while You Sleep”.

Some Health Benefits of Ginger

  • It’s a remedy for nausea,upset stomachs and cramps. Stomach aches,period cramps, nausea, motion sickness, morning sickness and flu symptoms. Ginger neutralizes stomach acid and absorbing gastrointestinal toxins and hormones.
  • It’s a digestion rockstar. Ginger increases the secretion of digestive enzymes in the stomach.
  • It’s an anti-inflammatory. Ginger inhibits two enzymes that are associated with chronic inflammation. This applies to all sorts of inflammation–arthiritis all the way to inflammation of the colon.
  • It can help lower blood pressure. The gingerol in fresh ginger  cause a widening of the blood vessel walls. This can help circulation. and lower blood pressure. I had read before that rubbing ginger on my fingers can help get the blood flowing again to blood vessels.
  • It can help with muscle pain.  There is a study that taking ginger daily helps reduce-exercise induced muscle pain. In addition to ingestion you can apply it topically,rubbing it into sore muscles or even arthritic joints.

It’s great if you have a head cold or congestion. The gingerol in ginger is similar to capsaisin in chili peppers and spicy foods in that it has that hot,ok now-I’m awake effect when crossed with your respiratory airways. It will break up congestion and open up those sinuses. Ginger is also a good immune system booster,activating T cells and containing antimicrobial compounds that will help ward off the growth of bad bacteria.

Read one of my favorite post  “What is NUTRITION”.

 

Using Ginger for Smoothies

A little goes a long way  when it comes to smoothies and ginger. It doesn’t yield a lot of juice you probably  won’t  see any drip but you will definitely taste it. Don’t use more than an 1″ of ginger in a single juice.

I’ve read that you should remove the skin from the chunk of ginger you’re going to put through your juicer and it’s non-organic.

However, I usually just cut off a small chunk of ginger,quickly scrub it under some water and pop it in the juicer.

If you’re into smoothies, you’ve probably noticed that ginger is a common ingredient.

Ginger is a great addition to just about any green juice combination. Ginger is also great with carrots,oranges blueberries and bananas.

Guys try to include this wonderful superfood into your recipes and smoothies. And I hope you enjoyed  “Ginger It’s a Superfood”

Let me know how you feel about this superfood in the comment section and please share this short post to your friends and social outlets.