PLANT-BASED MEAT

Plant-based meat products are the big rage right now. According to a January 2, 2020 article in The Wall Street Journal, “market research firm Euromonitor International estimates the 2019 meat-substitute market in the United States at $1B, up 78.5% from $586M in 2014.” It’s becoming more and more popular. The Beyond Meat company stock has been growing in leaps and bounds since the initial public offering. Many people have the impression that plant-based meat is a healthier alternative to ordinary meat. The media is raising health concerns about plant-based meat substitutes like Impossible Burger and Beyond Burger. The meat industry full-page ad that appeared in the December 10, 2019 New York Times says, “Think plant-based meats are healthier than natural meats?” “Fake meats don’t grow on vines. They’re ultra-processed imitations that are assembled in industrial factories.”

Plant-based meat products also are high in sodium, and an uncooked 4 oz beef patty has about 75mg of sodium compared with 370mg of sodium in the Impossible Burger, and 390mg of sodium in the Beyond Burger. Research has shown that “Plant-based proteins have less of an anabolic effect than animal proteins due to their lower digestibility, lower amino acid content (especially leucine) and efficiency of other amino acids such as sulfur, lysine.” (Nutrients; August 7, 2019.) The main source of fat in many of these plant-based meat products is coconut oil, which is a highly saturated fat. It was recently reported on January 22, 2020 by Bloomberg News that Burger King cut their Impossible Whopper price on slowing sales as U.S. restaurants are looking to add more plant-based options.

 

A most recent study and the most definitive study year to date is a major systematic review and meta-analysis of clinical trials that was published on January 13, 2020 in the prestigious journal Circulation, which is sponsored by the American Heart Association. A total of 16 articles were included in the meta-analysis, which noted, “coconut oil consumption significantly increased LDL cholesterol compared to non-tropical oils.” The conclusion of the study is that “Coconut oil consumption results in significantly higher LDL-cholesterol than nontropical vegetable oils. This should inform choices about coconut oil consumption.”

Another new study in the Journal of Medicinal Food (December 3, 2019) found that virgin coconut oil feeding had a negative effect raising LDL (bad) cholesterol levels, inflammation, and enhanced body fat accumulation. Many people think that coconut oil, especially virgin coconut oil, is healthy. This is because virgin coconut oil also contains natural polyphenols, which are antioxidants and good for your health. However, both coconut oil and virgin coconut oil still had a negative effect on blood lipids, inflammation and fat storage. Many people assume that coconut oil is beneficial for weight loss, but nothing is further from the truth. These plant-based meat products are not good for your heart and cardiovascular system or for optimal health. These plant-based meat products should include in place of coconut oil healthier alternative oils such as olive, canola, or polyunsaturated vegetable oils, or even designer pure MCT oils. Unlike coconut oil, research has shown that medium-chain triglycerides (MCTs) do not have a negative effect on blood lipids in humans.

MCTs are a form of saturated fat that has shorter chains of fatty acids. MCTs naturally increase the production of ketones in the liver and stimulate ketogenesis. Research has shown that MCT supplements, unlike ketone supplements, do not cause feedback inhibition or reduce ketone production! MCTs also help reduce appetite and food intake, enhance fatty acid oxidation, fat burning, energy expenditure and thermogenesis, and reduce body fat accumulation in humans.

Bottom line: If you want to eat more plants and stay healthy, then eat more fruits and vegetables, and skip the imitation plant-based meat alternatives.

References:

1. Nithya Neelakantan, Jowy Yi Hoong Seah and Rob M van Dam. The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials. January 13, 2020. Circulation: AHA. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.119.043052


2. Deise Jaqueline Ströher, Micaela Federizzi de Oliveira, Patrícia Martinez-Oliveira et al. Virgin Coconut Oil Associated with High-Fat Diet Induces Metabolic Dysfunctions, Adipose Inflammation, and Hepatic Lipid Accumulation. Journal of Medicinal Food, December 3, 2019, ahead of print. http://doi.org/10.1089/jmf.2019.0172


3. Berrazaga I, Micard V, Gueugneau M, Walrand S. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients 2019;11(8):1825. Published 2019 Aug 7. doi:10.3390/nu11081825

PLANT-BASED MEAT

Plant-based meat products are the big rage right now. According to a January 2, 2020 article in The Wall Street Journal, “market research firm Euromonitor International estimates the 2019 meat-substitute market in the United States at $1B, up 78.5% from $586M in 2014.” It’s becoming more and more popular. The Beyond Meat company stock has been growing in leaps and bounds since the initial public offering. Many people have the impression that plant-based meat is a healthier alternative to ordinary meat. The media is raising health concerns about plant-based meat substitutes like Impossible Burger and Beyond Burger. The meat industry full-page ad that appeared in the December 10, 2019 New York Times says, “Think plant-based meats are healthier than natural meats?” “Fake meats don’t grow on vines. They’re ultra-processed imitations that are assembled in industrial factories.”

Plant-based meat products also are high in sodium, and an uncooked 4 oz beef patty has about 75mg of sodium compared with 370mg of sodium in the Impossible Burger, and 390mg of sodium in the Beyond Burger. Research has shown that “Plant-based proteins have less of an anabolic effect than animal proteins due to their lower digestibility, lower amino acid content (especially leucine) and efficiency of other amino acids such as sulfur, lysine.” (Nutrients; August 7, 2019.) The main source of fat in many of these plant-based meat products is coconut oil, which is a highly saturated fat. It was recently reported on January 22, 2020 by Bloomberg News that Burger King cut their Impossible Whopper price on slowing sales as U.S. restaurants are looking to add more plant-based options.

 

A most recent study and the most definitive study year to date is a major systematic review and meta-analysis of clinical trials that was published on January 13, 2020 in the prestigious journal Circulation, which is sponsored by the American Heart Association. A total of 16 articles were included in the meta-analysis, which noted, “coconut oil consumption significantly increased LDL cholesterol compared to non-tropical oils.” The conclusion of the study is that “Coconut oil consumption results in significantly higher LDL-cholesterol than nontropical vegetable oils. This should inform choices about coconut oil consumption.”

Another new study in the Journal of Medicinal Food (December 3, 2019) found that virgin coconut oil feeding had a negative effect raising LDL (bad) cholesterol levels, inflammation, and enhanced body fat accumulation. Many people think that coconut oil, especially virgin coconut oil, is healthy. This is because virgin coconut oil also contains natural polyphenols, which are antioxidants and good for your health. However, both coconut oil and virgin coconut oil still had a negative effect on blood lipids, inflammation and fat storage. Many people assume that coconut oil is beneficial for weight loss, but nothing is further from the truth. These plant-based meat products are not good for your heart and cardiovascular system or for optimal health. These plant-based meat products should include in place of coconut oil healthier alternative oils such as olive, canola, or polyunsaturated vegetable oils, or even designer pure MCT oils. Unlike coconut oil, research has shown that medium-chain triglycerides (MCTs) do not have a negative effect on blood lipids in humans.

MCTs are a form of saturated fat that has shorter chains of fatty acids. MCTs naturally increase the production of ketones in the liver and stimulate ketogenesis. Research has shown that MCT supplements, unlike ketone supplements, do not cause feedback inhibition or reduce ketone production! MCTs also help reduce appetite and food intake, enhance fatty acid oxidation, fat burning, energy expenditure and thermogenesis, and reduce body fat accumulation in humans.

Bottom line: If you want to eat more plants and stay healthy, then eat more fruits and vegetables, and skip the imitation plant-based meat alternatives.

References:

1. Nithya Neelakantan, Jowy Yi Hoong Seah and Rob M van Dam. The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials. January 13, 2020. Circulation: AHA. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.119.043052
2. Deise Jaqueline Ströher, Micaela Federizzi de Oliveira, Patrícia Martinez-Oliveira et al. Virgin Coconut Oil Associated with High-Fat Diet Induces Metabolic Dysfunctions, Adipose Inflammation, and Hepatic Lipid Accumulation. Journal of Medicinal Food, December 3, 2019, ahead of print. http://doi.org/10.1089/jmf.2019.0172
3. Berrazaga I, Micard V, Gueugneau M, Walrand S. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients 2019;11(8):1825. Published 2019 Aug 7. doi:10.3390/nu11081825

Vegans vs. Meat Eaters

Are vegetarians healthier than meat eaters? Should we swear off meat? As a personal trainer and soon to be sports nutritionist, I get asked diet question all the time. What’s my diet? Do you eat meat? Are you a vegan? Whatever answer I give it is always returned with a question. Why? My views are just an opinion and I hope this article helps iron some of that out.

You’ve heard over the years that following a vegetarian diet is better for your health, and have probably read a few articles about individuals that swore off meat and animal products and “magically” lost weight. So does ditching meat automatically equal weight loss? Will it really help you live longer and be healthier overall?

First off, what constitutes “vegetarian”? There are two basic kinds of vegetarian diet: lacto-ovo and strict (vegan). Most vegetarians fall into the lacto-ovo category: They eat only non-animal products (fruits, veggies, grains, nuts, soy, etc.), but do eat animal byproducts, such as yogurt and eggs. In terms of nutritional requirements, being a lacto-ovo vegetarian isn’t all that different from being a meat eater. Vegans, however, don’t eat any animal products whatsoever – and as a result, they must be very careful in their selection of foods so that they get all the nutrients they need. For me this is one of the first reasons I do eat meat.

Is the vegetarian co-worker munching down on greasy veggie burgers and fries every day for lunch, healthier than you, who always orders the grilled salmon? Definitely not! I do believe in meat moderation. Some studies say that eating too much red meat, particularly cuts high in saturated fat, “can” lead to cardiovascular disease, cancer and an increased risk of mortality. For best results, eat red meat in moderation, and limit your intake to one day per week or one day every other week. I do think everyone should reduce the amount of red meat they eat but not give up on it totally because there are still many benefits to eating meat.

Animal protein intake is consistently linked to increased muscle mass. In one study in older men, eating beef increased muscle mass and reduced markers of inflammation. Meat eating develops stronger bones. Animal protein may improve bone density and strength. In another study, older women with the highest intake of animal protein had a 69 percent decreased risk of hip fractures. Meat eating also benefits better iron absorption. Meat contains heme iron, which your body absorbs better than non-heme iron from plants. Another fact about meat eating is the reduced appetite and increased metabolism. It has been shown that high-protein diets that include meat will increase metabolic rate, reduce hunger and promote fullness. There is nothing like eating a big meal and still feeling hungry.

On the other hand, according to the Academy of Nutrition and Dietetics, an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure and lower rates of hypertension and type 2 diabetes than meat eaters. Vegetarians also tend to have a lower body mass index, lower overall cancer rates and lower risk of chronic disease.

The actual causal relationship between becoming vegetarian and living longer is unclear, and is certainly smaller than the correlation might seem to suggest (as many vegetarian advocacy organizations do). By far the most likely culprit for the health costs of eating meat is red meat: rich in saturated fat and carnitine. But, in terms of animal suffering per calorie, red meat pales in comparison with chicken, eggs and fish (where the animals live in far worse conditions, and where dramatically fewer calories are produced per animal).

So if, by promoting the health benefits of meat reduction, consumers cut down on red meat and compensate with chicken, eggs and fish, then the vegetarian advocates might have done more harm than good. Also, choose organic meat from small farms. This is more environmentally friendly and better from an ethical perspective. As with all areas of doing good, we need to use effective altruism: to think hard, and find good evidence to work out the consequences of our actions, and try to do the actions that do the most good – whether that’s doing the most good for animals, for humans or for anything else. Some good-seeming actions can achieve very little, and some can even backfire. Promoting the health benefits of vegetarianism might be one.

The bottom line is unprocessed and properly cooked meat has many nutrients and have some health benefits. If you enjoy eating meat, there is no compelling health or nutritional reason to stop. However, if you don’t feel right about eating animals, you can also stay healthy by following a well-balanced vegetarian diet. Ultimately, whether you consume meat is a personal choice. However, it seems wise to limit your consumption of processed meat. If you choose to eat red meat, use gentler cooking methods and avoid burning it.

When it comes to a healthy diet, I try and give my best nutritional opinion unless I know the facts. The best opinion I can give on the topic of my article is, I do not believe that eating meat will shorten your life or give you cancer but I do believe that you should maintain a healthy diet. If you feel like eating dandelions and grass clippings by all means enjoy, just make sure you have the proper supplements to make up for the lack of minerals, vitamins and nutrients you are lacking. I feel just having a well-balanced diet that takes care of all of your bodies needs for the type of outcome you are looking for is all that is important. If it’s a chicken locked in a cage all day for your one egg that bothers you, then try cage-free chickens. At least they can run free until they make it to your plate. It would bother me if I put thought into it and that is why I do not give my food a name.

The author is pictured with his daughter, Kaylee Brower.    

Vegans vs. Meat Eaters

Are vegetarians healthier than meat eaters? Should we swear off meat? As a personal trainer and soon to be sports nutritionist, I get asked diet question all the time. What’s my diet? Do you eat meat? Are you a vegan? Whatever answer I give it is always returned with a question. Why? My views are just an opinion and I hope this article helps iron some of that out.

You’ve heard over the years that following a vegetarian diet is better for your health, and have probably read a few articles about individuals that swore off meat and animal products and “magically” lost weight. So does ditching meat automatically equal weight loss? Will it really help you live longer and be healthier overall?

First off, what constitutes “vegetarian”? There are two basic kinds of vegetarian diet: lacto-ovo and strict (vegan). Most vegetarians fall into the lacto-ovo category: They eat only non-animal products (fruits, veggies, grains, nuts, soy, etc.), but do eat animal byproducts, such as yogurt and eggs. In terms of nutritional requirements, being a lacto-ovo vegetarian isn’t all that different from being a meat eater. Vegans, however, don’t eat any animal products whatsoever – and as a result, they must be very careful in their selection of foods so that they get all the nutrients they need. For me this is one of the first reasons I do eat meat.

Is the vegetarian co-worker munching down on greasy veggie burgers and fries every day for lunch, healthier than you, who always orders the grilled salmon? Definitely not! I do believe in meat moderation. Some studies say that eating too much red meat, particularly cuts high in saturated fat, “can” lead to cardiovascular disease, cancer and an increased risk of mortality. For best results, eat red meat in moderation, and limit your intake to one day per week or one day every other week. I do think everyone should reduce the amount of red meat they eat but not give up on it totally because there are still many benefits to eating meat.

Animal protein intake is consistently linked to increased muscle mass. In one study in older men, eating beef increased muscle mass and reduced markers of inflammation. Meat eating develops stronger bones. Animal protein may improve bone density and strength. In another study, older women with the highest intake of animal protein had a 69 percent decreased risk of hip fractures. Meat eating also benefits better iron absorption. Meat contains heme iron, which your body absorbs better than non-heme iron from plants. Another fact about meat eating is the reduced appetite and increased metabolism. It has been shown that high-protein diets that include meat will increase metabolic rate, reduce hunger and promote fullness. There is nothing like eating a big meal and still feeling hungry.

On the other hand, according to the Academy of Nutrition and Dietetics, an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure and lower rates of hypertension and type 2 diabetes than meat eaters. Vegetarians also tend to have a lower body mass index, lower overall cancer rates and lower risk of chronic disease.

The actual causal relationship between becoming vegetarian and living longer is unclear, and is certainly smaller than the correlation might seem to suggest (as many vegetarian advocacy organizations do). By far the most likely culprit for the health costs of eating meat is red meat: rich in saturated fat and carnitine. But, in terms of animal suffering per calorie, red meat pales in comparison with chicken, eggs and fish (where the animals live in far worse conditions, and where dramatically fewer calories are produced per animal).

So if, by promoting the health benefits of meat reduction, consumers cut down on red meat and compensate with chicken, eggs and fish, then the vegetarian advocates might have done more harm than good. Also, choose organic meat from small farms. This is more environmentally friendly and better from an ethical perspective. As with all areas of doing good, we need to use effective altruism: to think hard, and find good evidence to work out the consequences of our actions, and try to do the actions that do the most good – whether that’s doing the most good for animals, for humans or for anything else. Some good-seeming actions can achieve very little, and some can even backfire. Promoting the health benefits of vegetarianism might be one.

The bottom line is unprocessed and properly cooked meat has many nutrients and have some health benefits. If you enjoy eating meat, there is no compelling health or nutritional reason to stop. However, if you don’t feel right about eating animals, you can also stay healthy by following a well-balanced vegetarian diet. Ultimately, whether you consume meat is a personal choice. However, it seems wise to limit your consumption of processed meat. If you choose to eat red meat, use gentler cooking methods and avoid burning it.

When it comes to a healthy diet, I try and give my best nutritional opinion unless I know the facts. The best opinion I can give on the topic of my article is, I do not believe that eating meat will shorten your life or give you cancer but I do believe that you should maintain a healthy diet. If you feel like eating dandelions and grass clippings by all means enjoy, just make sure you have the proper supplements to make up for the lack of minerals, vitamins and nutrients you are lacking. I feel just having a well-balanced diet that takes care of all of your bodies needs for the type of outcome you are looking for is all that is important. If it’s a chicken locked in a cage all day for your one egg that bothers you, then try cage-free chickens. At least they can run free until they make it to your plate. It would bother me if I put thought into it and that is why I do not give my food a name.

The author is pictured with his daughter, Kaylee Brower.    

What to Look for in a Great Multivitamin

Should you be taking a multivitamin? The answer is a resounding yes. Human health is enhanced by a diet that includes adequate intake of essential vitamins and minerals. These essential vitamins and minerals function as micronutrients that sustain a wide array of biochemical and physiological processes in the body, making them necessary for normal bodily function and good health. Active individuals place much greater stress on their bodies than their more sedentary counterparts, and vitamins and nutrients cannot always be replenished through diet alone. That’s where a multivitamin comes in for optimal health and performance.

Because the body cannot produce its required vitamins and minerals, they must be obtained from the diet. Unfortunately, the modern diet is typically dense in calories but nutrient deficient, meaning most people today do not consume even the minimal daily requirement for many of these essential vitamins and minerals, causing a nutritional deficiency that increases the risk for several diseases.

Multivitamin and mineral supplements are intended to fill the significant nutritional void in today’s diet, and the enhanced needs of active individuals, promoting better health and performance. However, some multivitamins and mineral products are deficient and fall severely short of this goal. Moreover, recent scientific evidence indicates that many multivitamin and mineral products on the market today may actually impede overall health by supplying an excessive amount of certain chemicals that increase oxidative stress and chronic inflammation contributing to the onset of the aforementioned chronic diseases. If you have shopped for a multivitamin lately, it can be a dizzying experience looking at all the choices available and trying to make an informed decision. In fact, you might leave the vitamin aisle of your drug store and need a sedative when the shopping trip is over. What should you look for in a great multivitamin? UT Southwestern Medical Center recommends you keep the following in mind:

1. Appropriate daily values of ingredients.Choose a multivitamin with 100 percent of the daily value of most of its ingredients. Some nutrients, such as calcium, can’t be included in a multivitamin at 100 percent – if it was, the multivitamin would be too large to swallow. Keep in mind, too, that exceeding 100 percent of the daily value of certain nutrients is not helpful. Some nutrients – like vitamins A, D, E, and K – can build up in the body and become toxic.


2. The right balance for your age and sex.Nutrient needs vary depending on gender and age. For example, premenopausal women need more iron, while older adults need more calcium, vitamin D, and B6. A dietitian or your family doctor can help you determine how much of specific nutrients you need for your age and gender.


3. Essential micronutrients.Your body needs micronutrients to keep your systems humming. Besides well-known nutrients like vitamin C, calcium, iron, magnesium, and potassium, a good multivitamin will include:

• Thiamin, riboflavin, and niacin


• B6 and B12


• Folic acid, pantothenic acid, and biotin


• Calcium, magnesium, selenium, and zinc


• Iodine, borate, and molybdenum


• Vitamins A (including beta carotene), E, and K


• Vitamin D2 or D3

 

You can skip multivitamins that are made with additional micronutrients for which there are no recommended daily values.

4. The nutrients you need.According to the Dietary Guidelines for Americans 2015, American diets often lack calcium, fiber, and potassium. Most multivitamins contain limited amounts of these nutrients. Even if you take a multivitamin, it’s important to consume foods rich in these nutrients:

• Calcium. Low-fat milk, cheese, and yogurt; calcium-fortified, plant-based milks; orange juice; cereals; tofu (prepared with calcium citrate); and almonds


• Fiber. Beans and legumes; nuts and seeds; oats and whole grains; and fruits and vegetables


• Potassium. Beans and legumes; potatoes; low-fat milk and yogurt; lower-sodium canned tomato products; fruits; and lamb, pork, and fish.

We’re always on the lookout for new and innovate supplements, including multivitamins that might be an upgrade to what we’ve been taking as part of our daily supplementation regimen. We were really intrigued by the Next Level Superfoods Multivitamin from Alpha Wolf Nutrition. It’s designed for athletes, runners, bodybuilders and ultra health conscious people. What caught our eye are the copious amounts of superfoods including pomegranate, sprouted broccoli seed and grape seed extract; this really elevated the multivitamin to a more contemporary option. It was like trading in our father’s old Dodge for a Ford Mustang Shelby GT500. Alpha Wolf Nutrition also offers a 100% satisfaction, 60-day money back guarantee so there is nothing to lose, and everything to gain – most notably, improved performance and wellness.

https://alphawolfnutrition.com/product/next-level-superfoods-multivitamin/

What to Look for in a Great Multivitamin

Should you be taking a multivitamin? The answer is a resounding yes. Human health is enhanced by a diet that includes adequate intake of essential vitamins and minerals. These essential vitamins and minerals function as micronutrients that sustain a wide array of biochemical and physiological processes in the body, making them necessary for normal bodily function and good health. Active individuals place much greater stress on their bodies than their more sedentary counterparts, and vitamins and nutrients cannot always be replenished through diet alone. That’s where a multivitamin comes in for optimal health and performance.

Because the body cannot produce its required vitamins and minerals, they must be obtained from the diet. Unfortunately, the modern diet is typically dense in calories but nutrient deficient, meaning most people today do not consume even the minimal daily requirement for many of these essential vitamins and minerals, causing a nutritional deficiency that increases the risk for several diseases.

Multivitamin and mineral supplements are intended to fill the significant nutritional void in today’s diet, and the enhanced needs of active individuals, promoting better health and performance. However, some multivitamins and mineral products are deficient and fall severely short of this goal. Moreover, recent scientific evidence indicates that many multivitamin and mineral products on the market today may actually impede overall health by supplying an excessive amount of certain chemicals that increase oxidative stress and chronic inflammation contributing to the onset of the aforementioned chronic diseases. If you have shopped for a multivitamin lately, it can be a dizzying experience looking at all the choices available and trying to make an informed decision. In fact, you might leave the vitamin aisle of your drug store and need a sedative when the shopping trip is over. What should you look for in a great multivitamin? UT Southwestern Medical Center recommends you keep the following in mind:

1. Appropriate daily values of ingredients.Choose a multivitamin with 100 percent of the daily value of most of its ingredients. Some nutrients, such as calcium, can’t be included in a multivitamin at 100 percent – if it was, the multivitamin would be too large to swallow. Keep in mind, too, that exceeding 100 percent of the daily value of certain nutrients is not helpful. Some nutrients – like vitamins A, D, E, and K – can build up in the body and become toxic.
2. The right balance for your age and sex.Nutrient needs vary depending on gender and age. For example, premenopausal women need more iron, while older adults need more calcium, vitamin D, and B6. A dietitian or your family doctor can help you determine how much of specific nutrients you need for your age and gender.
3. Essential micronutrients.Your body needs micronutrients to keep your systems humming. Besides well-known nutrients like vitamin C, calcium, iron, magnesium, and potassium, a good multivitamin will include:

• Thiamin, riboflavin, and niacin
• B6 and B12
• Folic acid, pantothenic acid, and biotin
• Calcium, magnesium, selenium, and zinc
• Iodine, borate, and molybdenum
• Vitamins A (including beta carotene), E, and K
• Vitamin D2 or D3

 

You can skip multivitamins that are made with additional micronutrients for which there are no recommended daily values.

4. The nutrients you need.According to the Dietary Guidelines for Americans 2015, American diets often lack calcium, fiber, and potassium. Most multivitamins contain limited amounts of these nutrients. Even if you take a multivitamin, it’s important to consume foods rich in these nutrients:

• Calcium. Low-fat milk, cheese, and yogurt; calcium-fortified, plant-based milks; orange juice; cereals; tofu (prepared with calcium citrate); and almonds
• Fiber. Beans and legumes; nuts and seeds; oats and whole grains; and fruits and vegetables
• Potassium. Beans and legumes; potatoes; low-fat milk and yogurt; lower-sodium canned tomato products; fruits; and lamb, pork, and fish.

We’re always on the lookout for new and innovate supplements, including multivitamins that might be an upgrade to what we’ve been taking as part of our daily supplementation regimen. We were really intrigued by the Next Level Superfoods Multivitamin from Alpha Wolf Nutrition. It’s designed for athletes, runners, bodybuilders and ultra health conscious people. What caught our eye are the copious amounts of superfoods including pomegranate, sprouted broccoli seed and grape seed extract; this really elevated the multivitamin to a more contemporary option. It was like trading in our father’s old Dodge for a Ford Mustang Shelby GT500. Alpha Wolf Nutrition also offers a 100% satisfaction, 60-day money back guarantee so there is nothing to lose, and everything to gain – most notably, improved performance and wellness.

https://alphawolfnutrition.com/product/next-level-superfoods-multivitamin/

4 Common Diet Mistakes

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Does it seem like no matter how hard you try, you still are not shedding the pounds to reveal that trim, lean muscular body underneath? Well, perhaps you are unknowingly making mistakes that are hindering your ability to get the body you have always wanted. Correct these four common diet mistakes, and you’ll start seeing better results in no time.

Mistake #1 – Overeating On Healthy Fats

Unfortunately, even if the food is healthy, it still comes with calories. High-fat foods like coconut, avocado and nuts do offer up a source of healthy fats, but they also come with a whopping amount of calories. Fat provides 9 calories per gram. Measure all the food you eat to ensure you keep within your set calorie range. Stick to about ¼ of avocado, 1 oz of nuts or 1 tbsp of nut butter and 1 tbsp of any oil including coconut, olive or flax. Limit your fat to no more than 20% to 30% of your total diet.

Mistake #2 – All Smoothies Are Good For You

Be careful of hidden calories in your smoothie. If you are buying a post-workout smoothie at your gym or grabbing a shake at the fast-food court, be sure to ask for the ingredients and the calorie counts. Most made-to-order shakes use pre-made fruit mixes and juices that are loaded with sugar, and this gets added to a low-fat yogurt or frozen yogurt that has a nutritional value similar to ice cream. Order low-fat, low-sugar smoothies, or make your own with fresh ingredients like berries, spinach or kale, unsweetened almond or coconut milk, along with your choice of protein powder.

Mistake #3 – Relying On Water To Keep You Full Between Meals

Drinking sufficient water is essential for good health. Not only is thirst often confused for hunger, staying hydrated is important for digestion and nutrient transport. However, relying on water to deal with hunger between meals isn’t a reliable long-term nutrition strategy. If you are regularly hungry between meals, consider adding more fiber to your diet rather than just downing water. Water and liquid in general don’t have the same satiating power that food has. Daily intake of fiber should be a minimum of 25 grams per day – eat whole grains and plenty of green vegetables.

Mistake #4 – Lower Calorie Diets Equal Faster Results

less than 1200-1500 calories per day (depending on activity level) can result in low blood glucose levels, extreme cravings for sugar and food in general. You might be able to stick to it for a while and lose some weight, but chances are you will end up giving into old habits simply because you are not satisfied and your body is starved! Avoid diet yo-yos and eat the right amount of calories for your metabolism, bodyweight and activity level. Eat a diet that provides a balance of low glycemic carbs, lean proteins and healthy fats.

4 Common Diet Mistakes

---

Does it seem like no matter how hard you try, you still are not shedding the pounds to reveal that trim, lean muscular body underneath? Well, perhaps you are unknowingly making mistakes that are hindering your ability to get the body you have always wanted. Correct these four common diet mistakes, and you’ll start seeing better results in no time.

Mistake #1 – Overeating On Healthy Fats

Unfortunately, even if the food is healthy, it still comes with calories. High-fat foods like coconut, avocado and nuts do offer up a source of healthy fats, but they also come with a whopping amount of calories. Fat provides 9 calories per gram. Measure all the food you eat to ensure you keep within your set calorie range. Stick to about ¼ of avocado, 1 oz of nuts or 1 tbsp of nut butter and 1 tbsp of any oil including coconut, olive or flax. Limit your fat to no more than 20% to 30% of your total diet.

Mistake #2 – All Smoothies Are Good For You

Be careful of hidden calories in your smoothie. If you are buying a post-workout smoothie at your gym or grabbing a shake at the fast-food court, be sure to ask for the ingredients and the calorie counts. Most made-to-order shakes use pre-made fruit mixes and juices that are loaded with sugar, and this gets added to a low-fat yogurt or frozen yogurt that has a nutritional value similar to ice cream. Order low-fat, low-sugar smoothies, or make your own with fresh ingredients like berries, spinach or kale, unsweetened almond or coconut milk, along with your choice of protein powder.

Mistake #3 – Relying On Water To Keep You Full Between Meals

Drinking sufficient water is essential for good health. Not only is thirst often confused for hunger, staying hydrated is important for digestion and nutrient transport. However, relying on water to deal with hunger between meals isn’t a reliable long-term nutrition strategy. If you are regularly hungry between meals, consider adding more fiber to your diet rather than just downing water. Water and liquid in general don’t have the same satiating power that food has. Daily intake of fiber should be a minimum of 25 grams per day – eat whole grains and plenty of green vegetables.

Mistake #4 – Lower Calorie Diets Equal Faster Results

less than 1200-1500 calories per day (depending on activity level) can result in low blood glucose levels, extreme cravings for sugar and food in general. You might be able to stick to it for a while and lose some weight, but chances are you will end up giving into old habits simply because you are not satisfied and your body is starved! Avoid diet yo-yos and eat the right amount of calories for your metabolism, bodyweight and activity level. Eat a diet that provides a balance of low glycemic carbs, lean proteins and healthy fats.

Top 5 Brain Superfoods

Our brain is made up of billions of nerves that communicate in trillions of connections; why would I want to overwhelm it with thinking about things that stress it rather then help it? My brain controls all of my body functions, and I do not want to get in its way with everyday minutiae. Getting wrapped up in things that do not matter will just get me stressed out. So I made a goal for myself to let go of everything else when I am training. I will tell you what: by practicing that it integrated outside of the gym as well. Once I stopped focusing on others at the gym and let go of everything for one hour and focused on my training, things started to change for the better. It’s easy to let other people and things distract me. You can tell the size of a person by the size of the problems that bother him or her.

We all want our brains to be healthy as we age, but when it comes to fueling both our brain and body, what are the best foods to eat? Take a look at the top five brain superfoods I put together that will help power your brain and your body.

1. Salmon
   Filled with omega-3s, which not only help with memory, they also have an anti-aging effect on the brain. It’s a great source of protein and healthy fats.


2. Beets
   A lot of the research on beets and the brain is relatively new, but that doesn’t make it any less important. Recent studies have suggested that one of the compounds in beets can actually help to slow and even reverse the brain plaques and tangles that cause Alzheimer’s Disease. Beets are rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure.


3. Walnuts
   Walnuts are a great natural source of DHA, an pmega-3 fatty acid. Eating walnuts has not only been associated with an increase in the brain’s ability to learn and remember, but they’re also a great protector against heart disease.


4. Pomegranates
   Filled to the brim with important antioxidants, which are great for a healthy brain. Antioxidants can help to support the brain and reverse some of the oxidation damage our brains sustain over time. Plus, pomegranates are delicious! If you buy pomegranate juice, know that you don’t need to drink much at one time to get the brain benefits.


5. Blueberries
   Another great source of antioxidants. They’re great for fueling our brains as well as helping our brain heal from damage. They’ve also been shown to help reduce widespread inflammation in our bodies. They also are a great source of vitamin C and fiber, which will help keep you full for longer periods of time.

Think Before You Eat
Think before you eat. Having a busy schedule does not mean you have to swing into a fast-food drive-through because you’re on the go. Plan ahead and start meal prepping your meals if you know that you will be tight on time during the upcoming days. Another key to better eating habits is mindful eating, which is about eating with all of our senses, according to Dietitians Association of Australia (DAA) spokesperson Natasha Meerding. “Eating mindfully is about experiencing, without judgement, the emotional and responses that take place before, during and after eating,” she explains. Eat a variety of foods you enjoy based on the five food groups (vegetables and legumes; fruits; whole grain cereals and grains; lean meats, fish, chicken and alternatives, reduced-fat dairy).

Calm Your Mind and Focus
Having an addictive personality is taking something and overdoing it. It can be great sometimes but also be very demanding. Sometimes thoughts grow much bigger than the original problem or situation. Once you start building thoughts on fears, it takes on a life of its own. Scenarios play out that probably will never happen, and your body has no idea if what you are thinking is true and reacts in ways that are toxic to your body. I think that the first thing to do is break the cycle when you see you are obsessing about something. It takes some practice but in time you learn to see when crazy is coming! An old trick I learned and still use is to put a rubber band on my wrist and snap it whenever I find myself swimming through crazy. For about two weeks I thought my wrist was broken but after awhile I didn’t even realize I had a rubber band on. When I am stewing on something in my brain I get up, walk around and find someone that will help me reason things out. I try not to let anything or anyone rent space in my mind today. Sometimes talking to others clears my mind and enables me to let go of the small things. Sharing my thoughts rather than worrying about them will help to sort out what matters and what does not matter. Tell crazy to take the day off and then you will be able to calm your mind and focus correctly.

Mindset of Determination and Motivation
I have a mindset of determination and motivation. Having a quality that makes me continue trying to do or achieve something that is difficult is one main reason I keep growing inside and out. There are many days I wake up at 5:45 a.m. and feel like I am stuck in a wonderful comfortable marshmallow, and do not want to roll out of bed and get to the gym. I know that I have to put in the work to see the results I am focused on getting. Also I have no idea what a giant marshmallow feels like but I can imagine it is wonderful.

Do not think every day at the gym is a photo shoot. I know I think this way when I am looking at what clothing I am putting on for the gym. Gym clothes should be something you are comfortable working out in, not what you look good in. If looking good is that important to you, find something that is both. I say screw the insecurity and just do you. Once I found that I don’t really care what others think and started to do me, the lack of confidence was smashed. Now I wear my own apparel that is stylish and comfortable; visit controlyourbeachbody.com

Take It Easy – Your Brain Will Thank You
It’s all about providing our mind and body with the right kind of nourishment. Changing our mindset and keep your emotions in check. Emotional trauma can cause chronic neural pathway pain. Stress can be the underlying cause for irritable bowel, chronic fatigue, migraines and more. Stress can kill brain cells and even reduce the size of the brain. Chronic stress has a shrinking effect on the prefrontal cortex, the area of the brain responsible for memory and learning. Let go and take it easy – your brain will thank you.

Top 5 Brain Superfoods

Our brain is made up of billions of nerves that communicate in trillions of connections; why would I want to overwhelm it with thinking about things that stress it rather then help it? My brain controls all of my body functions, and I do not want to get in its way with everyday minutiae. Getting wrapped up in things that do not matter will just get me stressed out. So I made a goal for myself to let go of everything else when I am training. I will tell you what: by practicing that it integrated outside of the gym as well. Once I stopped focusing on others at the gym and let go of everything for one hour and focused on my training, things started to change for the better. It’s easy to let other people and things distract me. You can tell the size of a person by the size of the problems that bother him or her.

We all want our brains to be healthy as we age, but when it comes to fueling both our brain and body, what are the best foods to eat? Take a look at the top five brain superfoods I put together that will help power your brain and your body.

1. Salmon
   Filled with omega-3s, which not only help with memory, they also have an anti-aging effect on the brain. It’s a great source of protein and healthy fats.
2. Beets
   A lot of the research on beets and the brain is relatively new, but that doesn’t make it any less important. Recent studies have suggested that one of the compounds in beets can actually help to slow and even reverse the brain plaques and tangles that cause Alzheimer’s Disease. Beets are rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure.
3. Walnuts
   Walnuts are a great natural source of DHA, an pmega-3 fatty acid. Eating walnuts has not only been associated with an increase in the brain’s ability to learn and remember, but they’re also a great protector against heart disease.
4. Pomegranates
   Filled to the brim with important antioxidants, which are great for a healthy brain. Antioxidants can help to support the brain and reverse some of the oxidation damage our brains sustain over time. Plus, pomegranates are delicious! If you buy pomegranate juice, know that you don’t need to drink much at one time to get the brain benefits.
5. Blueberries
   Another great source of antioxidants. They’re great for fueling our brains as well as helping our brain heal from damage. They’ve also been shown to help reduce widespread inflammation in our bodies. They also are a great source of vitamin C and fiber, which will help keep you full for longer periods of time.

Think Before You Eat
Think before you eat. Having a busy schedule does not mean you have to swing into a fast-food drive-through because you’re on the go. Plan ahead and start meal prepping your meals if you know that you will be tight on time during the upcoming days. Another key to better eating habits is mindful eating, which is about eating with all of our senses, according to Dietitians Association of Australia (DAA) spokesperson Natasha Meerding. “Eating mindfully is about experiencing, without judgement, the emotional and responses that take place before, during and after eating,” she explains. Eat a variety of foods you enjoy based on the five food groups (vegetables and legumes; fruits; whole grain cereals and grains; lean meats, fish, chicken and alternatives, reduced-fat dairy).

Calm Your Mind and Focus
Having an addictive personality is taking something and overdoing it. It can be great sometimes but also be very demanding. Sometimes thoughts grow much bigger than the original problem or situation. Once you start building thoughts on fears, it takes on a life of its own. Scenarios play out that probably will never happen, and your body has no idea if what you are thinking is true and reacts in ways that are toxic to your body. I think that the first thing to do is break the cycle when you see you are obsessing about something. It takes some practice but in time you learn to see when crazy is coming! An old trick I learned and still use is to put a rubber band on my wrist and snap it whenever I find myself swimming through crazy. For about two weeks I thought my wrist was broken but after awhile I didn’t even realize I had a rubber band on. When I am stewing on something in my brain I get up, walk around and find someone that will help me reason things out. I try not to let anything or anyone rent space in my mind today. Sometimes talking to others clears my mind and enables me to let go of the small things. Sharing my thoughts rather than worrying about them will help to sort out what matters and what does not matter. Tell crazy to take the day off and then you will be able to calm your mind and focus correctly.

Mindset of Determination and Motivation
I have a mindset of determination and motivation. Having a quality that makes me continue trying to do or achieve something that is difficult is one main reason I keep growing inside and out. There are many days I wake up at 5:45 a.m. and feel like I am stuck in a wonderful comfortable marshmallow, and do not want to roll out of bed and get to the gym. I know that I have to put in the work to see the results I am focused on getting. Also I have no idea what a giant marshmallow feels like but I can imagine it is wonderful.

Do not think every day at the gym is a photo shoot. I know I think this way when I am looking at what clothing I am putting on for the gym. Gym clothes should be something you are comfortable working out in, not what you look good in. If looking good is that important to you, find something that is both. I say screw the insecurity and just do you. Once I found that I don’t really care what others think and started to do me, the lack of confidence was smashed. Now I wear my own apparel that is stylish and comfortable; visit controlyourbeachbody.com

Take It Easy – Your Brain Will Thank You
It’s all about providing our mind and body with the right kind of nourishment. Changing our mindset and keep your emotions in check. Emotional trauma can cause chronic neural pathway pain. Stress can be the underlying cause for irritable bowel, chronic fatigue, migraines and more. Stress can kill brain cells and even reduce the size of the brain. Chronic stress has a shrinking effect on the prefrontal cortex, the area of the brain responsible for memory and learning. Let go and take it easy – your brain will thank you.