musclebeauty

Some great information FIND YOUR RATIO: DIET VS. EXERCISE FOR WEIGHT LOSS According to the National Health and Nutrition Survey, more than 2 out of every 3 American adults are considered to be overweight or obese (National Institute of Diabetes and Digestive and Kidney Diseases, 2012). An unhealthy weight is a growing problem among children and adolescents as well, with approximately one-third of kids aged 6 to 19 classified as obese or overweight. These figures mean that many of us are a few (or more!) pounds away from a healthy weight. However, figuring out the best way to drop those excess pounds is a perennial problem. With the explosion of fad diet plans, discussions of “good” versus “bad” foods, and pseudoscientific rationales for weight loss programs, it can be tough to cut through the noise to find out what really works to help you lose weight. Understanding the physiology of weight loss is a good place to start, as it can help you learn what diet and exercise choices work to promote healthy weight loss. Understanding the Physiology of Weight Loss Every cell in your body is constantly using energy. Even when you aren’t moving, your heart is pumping, your respiratory system keeps you breathing, your muscles are maintaining a baseline level of postural tension, and your digestive system is working. All of these bodily activities require energy, representing your resting energy expenditure. This resting energy expenditure accounts for 50 to 70% of the calories you eat every day (University of Michigan Health Service, n.d.). Each of us has a unique resting energy expenditure, which is affected by our age, sex, genetic background, and body composition. Although there are many strategies for weight loss, they all come down to the same formula: calories in versus calories out. To lose weight, your body must burn more calories than you consume through food. Because you cannot change your resting energy expenditure -- after all, your age, sex, and genes are fixed -- you must change your other sources of calories. This means that there are two main strategies for achieving healthy weight loss: reducing the number of calories you eat and increasing the number of calories you burn through exercise (Mayo Clinic, 2015). Both dietary changes and exercise create a net caloric deficit between the calories you consume and the calories you burn. One pound of body fat is equivalent to 3,500 calories (Mayo Clinic, 2015). This means that to lose one pound per week, you must have a caloric deficit of 500 calories per day. To lose two pounds per week, the highest rate that most doctors consider safe and healthy, you must create a caloric deficit of 1,000 calories per day. Again, both reducing the calories you eat and engaging in physical exercise can help you achieve this overall caloric deficit. Assess Your Resting Metabolic Rate to Create a Weight Loss Plan Before jumping into a new diet routine, it is important to take a moment to assess your overall health and nutritional needs. Each person has unique nutritional requirements based on personal factors, body composition, and lifestyle choices. The most accurate way to determine your resting metabolic rate, the number of calories your body burns at rest, is to use calorimetry (Kelly, 2015). This is based on respiration and requires use of a special device to measure your resting metabolic rate. A handier route for most people is to use an online calculator to estimate your resting metabolic rate. These calculators typically ask for your age, sex, weight, and height. This can give you a good estimate of the number of calories your body burns each day. You can then use this to make a weight loss plan given your nutritional needs. Nutrition and Weight Loss for an Average Adult For example, perhaps you are a 30 year old woman who is 5’9” and weighs 175 pounds. An online calculator estimates that your resting metabolic rate is 1,900 calories per day (Bodybuilding.com, 2015). To lose pound per week, you want a net amount of 1,400 calories daily (creating a 500 calorie deficit). You could achieve this in several ways. While keeping a sedentary lifestyle, you could cut your caloric intake to 1,400 calories daily. However, this would be a rather restricted diet that may cause you to become deficient in important vitamins and minerals. Alternatively, you could eat 2,000 calories per day but would need to burn 600 calories through exercise every day. At this rate, you would have to spend a long time at the gym to meet your caloric goals. Typically, the healthiest weight loss plan is one that blends dietary changes and exercise. In this hypothetical example, you could cut your caloric intake to a manageable 1,700 calories per day. Exercising could burn an additional 300 calories daily to bring you to your goal. Nutritional Considerations for Children Promoting weight loss in children requires a delicate balance, and it is best to talk to your child’s pediatrician for nutrition advice specific to your child. In general, kids have significantly lower caloric needs than adults, given their smaller body size (National Heart, Blood, and Lung Institute, 2010). Thus, considering portion size is important when feeding your child. A portion that looks normal to you may have far more calories than your child actually needs. It is important for developing children to get plenty of vitamins and minerals to support healthy growth. Thus, eating a varied diet with plenty of fresh fruits and vegetables -- and minimal processed foods -- is the best way to achieve a healthy weight for children. Nutritional Considerations for Athletes Physical activity also plays a large role when determining your nutritional needs. The more physically active you are, the more calories you need to consume each day (National Heart, Blood, and Lung Institute, 2010). Additionally, athletes often have a different body composition than non-athlete adults. Athletes tend to have a higher ratio of muscle to fat. Because muscle tissue burns more calories than fat, this means that athletes tend to have a higher total calorie requirement (Mayo Clinic, 2014). It is also important to ensure that you get enough carbohydrates and protein to fuel your workouts. This makes pre- and post-workout shakes or snacks critically important for athletes. Other Medical Considerations Other chronic medical conditions can also impact your ability to lose weight or to follow a particular diet and exercise plan. For instance, people with diabetes must be aware of the effects of physical exercise on their blood sugar levels. Engaging in high-intensity physical activity could cause blood sugar levels to drop, making it important to have a small snack to prevent a hypoglycemic episode (American Diabetes Association, 2013). Your medical background may also impact your dietary choices when trying to lose weight. For instance, people with celiac disease or ulcerative colitis have difficulty properly absorbing nutrients from their food. In some cases, celiac disease can actually cause obesity (Thalheimer, 2014). These patients should work carefully with a nutritionist to learn effective weight loss strategies that ensure they still get the vitamins and minerals they need. Weight Loss Diet: Focus on Whole, Filling Foods So what foods should you be eating for the optimal weight loss diet? The best diet plans do not eliminate any particular food group but instead focus on achieving a healthy balance of nutrients. This includes getting plenty of complex carbohydrates, lean protein, and healthy fats. The best way to begin is to cut out heavily processed foods, such as frozen dinners, French fries, chips, soda, and deli meat. Instead, focus on filling your grocery cart with fresh, whole foods. This might require some creativity if you are not used to eating this way, so take small steps to start. Aim to grab one or two new fresh foods every time you go to the store. When purchasing fruits and vegetables, try to make selections across the color spectrum. This ensures that you get a wide variety of vitamins, minerals, and antioxidants that support weight loss and overall health (Garden-Robinson, 2011). Food cravings are one of the biggest reasons that people fail in their weight loss plans. Restricting your diet excessively can cause you to become very hungry a few hours after a meal, leading to unplanned snacks. This is why complex carbohydrates and lean protein are so important. Eating complex carbohydrates provides your body with a sustained energy source (Mayo Clinic, 2014). Whole grain foods such as quinoa, buckwheat, whole-wheat pasta, brown rice, or barley will help you get the complex carbohydrates you need. The other factor that helps you stave off cravings is protein. Make sure you get protein in every meal and snack. Skinless chicken, turkey, cheese, nonfat milk or yogurt, beans, nuts, and seeds are great options for a source of lean protein. Exercise for Weight Loss Exercise is not only great for weight loss, but it also supports good overall health. Both aerobic exercise and strength training are important. Aerobic exercise causes your heart rate to go up, burning calories and fat. Meanwhile, strength training promotes the development of lean muscle, which will increase the number of calories you burn while at rest (Mayo Clinic, 2014). To ensure you get enough exercise, aim for 150 minutes of moderate-intensity physical activity per week, or 30 minutes five times per week (American College of Sports Medicine, 2011). This could be brisk walking, light jogging, swimming, dancing, or cycling. Also engage in strength training two to three times per week, being sure to work all of your major muscle groups. Joining a fitness group or classes at your gym is a good way to stay motivated for weight loss success. References American College of Sports Medicine (2011). ACSM issues new recommendations on quality and quantity of exercise. Retrieved from http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise American Diabetes Association (2013). Blood glucose control and exercise. Retrieved from http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html Bodybuilding.com (2015). Resting metabolic rate calculator. Retrieved from http://www.bodybuilding.com/fun/calrmr.htm Garden-Robinson, J. (2011). What color is your food? North Dakota State University. Retrieved from https://www.ag.ndsu.edu/pubs/yf/foods/fn595.pdf

STEEL CUT OATS VS ROLLED OATS Oatmeal is a classic breakfast food for a reason: it’s a hot, stick-to-your-ribs kind of meal that is infinitely customizable. Plus, eating oatmeal is good for your health. Recent research has shown that children who eat cooked oatmeal in the morning have a lower risk of obesity and better overall intake of critical nutrients (O’Neil, 2015). When it comes to choosing your favorite oatmeal, however, things get more complicated. Some people enjoy the convenience of flavored oatmeal packets, but these can contain a large amount of sugar. Others make their oats from scratch. One of the biggest choices is the type of oats, as the manufacturing process differs between steel cut oats and rolled oats. Understanding the differences between these two forms of oatmeal can help you make the choice that is healthiest for you. The Manufacturing Process for Steel Cut Oats versus Rolled Oats Before delving into the manufacturing process for steel cut oats versus rolled oats, it is helpful to understand the anatomy of an oat grain. Like all cereal grains, a single oat grain is a seed that can grow into a new plant (Hammermeister, 2008). The inner portion of the seed is known as the embryo or seed germ, which contains the vital ingredients to grow a new plant. The bulk of an oat grain is made up of the endosperm, which contains starch and protein. Finally, the grain is surrounded by an outer coating known as the bran. Oat bran largely consists of fiber, although it also contains several vitamins (Hammermeister, 2008). The difference between steel cut oats and rolled oats lies in the manufacturing process. Steel cut oats, sometimes called Scottish or Irish oats, are the least processed form of oat grains. As their name implies, these oats are created when a full oat groat (the large grain) is sliced into pieces with steel. This leaves much of the bran intact. In contrast, rolled oats are flattened using large disks. This causes the oat to become flaky and soft, allowing them to absorb more liquid. Some rolled oats (often called “old-fashioned” oats) still retain some bran. Others, such as instant oats, are precooked and dried. This removal of the outer bran affects the nutritional properties of oats. Understanding the Differences between Steel Cut Oats and Rolled Oats So aside from the manufacturing process, how do steel cut oats and rolled oats differ from one another? There are several key factors to consider: Nutrition. Despite coming from the same grain, steel cut oats and rolled oats differ slightly in their nutritional properties. Steel cut oats tend to have slightly fewer calories by unit volume and may have more fiber (Oaklander, n.d.). However, they are equivalent to rolled oats in protein, carbohydrate, and fat content. Glycemic index. Steel cuts oats have a lower glycemic index than rolled oats. Glycemic index refers to how much a food raises your blood sugar (American Diabetes Association, 2014). Eating lower glycemic index foods could help you manage your blood sugar, decrease risk of diabetes, and stave off hunger pangs. Taste and texture. Steel cut and rolled oats are worlds apart in taste and texture. Rolled oats readily absorb liquid, holding their shape while becoming pliable and slightly mushy. In contrast, steel cut oats absorb less liquid during their cooking time. This leaves them with a firmer texture and a slightly nutty taste. Cooking time. Steel cut oats take considerably longer than rolled oats to make. While instant oats can be cooked in the microwave in a few minutes, “old-fashioned” rolled oats are often cooked on the stovetop. Even so, they are typically ready in five minutes. In contrast, steel cut oats may take 30 minutes or longer depending on your cooking method. Using low, slow heat application for steel cut oats gives them time to absorb enough liquid to fully develop their best texture. Culinary uses. Both steel cut and rolled oats are perhaps best known as breakfast cereals. They are certainly tasty and healthy additions to your morning meal, providing your body with the complex carbohydrates and protein you need to get started in the morning (Oaklander, n.d.). However, oats have other uses as well. The nutty texture of steel cut oats goes well when mixed into meatloaf or as part of a grain pilaf. Meanwhile, the absorbency of rolled oats makes them well adapted for a variety of baked goods, including cookies, cakes, or fruit crisps.

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Strawberry and Banana Overnight Oats Recipe Total Time: 15 minutes Yield: 10-12 servings Ingredients 3 cups gluten free rolled oats 1/3 cup chia seeds 1/2 cup chopped walnuts 1/2 cup unsweetened shredded coconut 10 oz fresh or frozen strawberries 2 ripe bananas 2 tbsp agave syrup or maple syrup 4 cups almond milk Instructions In a large mixing bowl, combine the dried ingredients and set aside. In a blender or food processor, add the strawberries and bananas. Blend until the fruits are liquefied. Add the fruit mixture, milk and syrup to the dried ingredients and mix together. Cover the mixture and place it in the refrigerator overnight. Serve the next morning with extra chopped nuts, fresh fruit, or as desired. Notes Overnight oats will keep in the refrigerator for up to 4-5 days.

5 WAYS TO PREVENT MUSCLE DEGENERATION Muscle degeneration is a natural part of life. There are a number of reasons why this happens: physical inactivity, lack of calories to sustain muscle, and aging. Age-related muscle degeneration (also known as sarcopenia) affects your ability to do everyday tasks like carrying groceries or even playing with your children or grandchildren. A steady loss of lean muscle mass is a reality of aging, but you can prevent this by eating well and maintaining a healthy lifestyle. Here are five tips to help you stay healthy and strong. Work Out Regularly Adults who are physically inactive lose approximately 3–5% of their muscle mass every decade after the age of 30. This accelerates the older you get. However, one of the strongest antidotes to age-related muscle degeneration is exercise. For instance, resistance training helps build strength and increase muscle growth. Try these four exercises: Knee extensions to strengthen your knees and improve balance Half squat using a chair or a wall to increase hip strength Upright row with light weights to improve mobility in the shoulder and arms Water exercises to increase strength and reduce impact on joints Maintain a Balanced Diet It's no secret that diet and exercise keeps our bodies running at optimum levels. However, eating nutritious meals can also help retain muscle. To this effect, it's important that you receive an adequate amount of nutrients. Eating plenty of fruits, veggies, and nuts will provide the protein, carbohydrates, healthy fats and vitamins that are necessary for muscle retention. Snack on some almonds, walnuts, sunflower seeds, and hemp seeds to get your dose of nutrients. Or prepare them in some tasty dishes like this gluten-free almond cake or these homemade granola bars. Consume More Protein Protein provides the necessary amino acids for muscle growth and repair, which may help prevent muscle loss. Besides natural protein-rich foods such as tuna and yogurt, you can supplement your diet with protein powder. While animal-based whey protein powderprovides an adequate amount of this macronutrient, there are also many high-quality plant-based protein sources including soy and pea protein powders, chlorella powder, and spirulina. Get your protein fill with this protein açaí bowl or this spirulina smoothie. Stay Hydrated We know water is essential to life. Maintaining a healthy lifestyle means staying well-hydrated. However, as we get older, our bodies tend to lose more water, which deprives your muscles of electrolytes. As a result, muscle strength decreases. To keep the cells in your muscles working effectively and optimally, be sure to consume the recommended daily intake of water (which includes drinking water and consuming it through foods): 3.7 liters for men and 2.7 liters for women. Get Enough Sleep A major factor in muscle degeneration is a lack of sleep. In fact, rest is just as necessary as proper nutrition and exercise to help muscles grow and repair. Proper sleep increases the synthesis of proteins and decreases the rate of muscle degeneration. The National Sleep Foundation recommends that adults get seven to eight hours of sleep each night for optimum health. By eating a balanced diet, exercising regularly, and getting a sufficient amount of sleep, you can slow the process of age-related muscle degeneration. That way, you can keep doing the things you enjoy, whether that's gardening, spending time with your family, or taking a leisurely stroll in your neighborhood. Your health is worth it.

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A COMPLETE GUIDE TO PROTEIN SHAKES FOR MUSCLE BUILDING AND WEIGHT LOSS Once unique to the diet of bodybuilders, protein shakes are seeing increased inclusion in the diets of nearly anyone seeking to improve their health. These shakes can be purchased pre-made, quickly created by combining protein powder with a preferred liquid, or carefully crafted with additional ingredients to produce a scrumptious protein smoothie. But what kinds of benefits do protein shakes really offer, and do they really offer any advantage to eating protein-rich whole foods? The Benefits of Protein Shakes Potential benefits of protein shakes include: weight gain, the maximization of muscle muscle, and weight loss. These purposes may confound at first, but the unique composition of the shakes can help to meet a variety of goals. Traditionally, these drinks are consumed by bodybuilders and athletes post-workout to facilitate the repair and growth of muscular tissue or to meet weight gain goals with extra, protein-rich calories. In these instances, the shakes are consumed in addition to the standard diets of the weightlifters. However, the shakes can also provide a simple means of curbing appetite and providing essential nutrients without all the extra calories of a full meal, resulting in an overall caloric deficit for those that care to pursue slimmer waistlines. In addition to aiding weight loss when used appropriately, the shakes can provide benefits as simple as saving money. Protein shakes can be relatively inexpensive to make compared to alternative meal choices and are easy to make relative to recipes for more traditional meals. Though there are certainly ample advantages to adding protein shakes to nearly any diet, it's essential to use them in a manner compatible with your specific goals (Virgin, 2015). So, how does the usage of shakes differ from person to person? The answer is simple: the composition of each shakeand the timing of your consumption relative to the rest of your diet and exercise regime will change depending on whether you want to add lean mass or shed body fat. Primary Diet Roles for Protein Shakes When people use protein shakes there are two main dietary roles. For those seeking to lose weight, the shakes need to act as a substitute for meals as opposed to an additional component. Additionally, those seeking to lose weight should ensure that their beverage consists of more than 50% protein. This is essential, as shakes and smoothies that supply more carbohydrates than protein may actually further facilitate weight gain (Zeratsky, 2015). Those that do intend to use the shakes to gain weight will find themselves seeking similar shakes. Protein-packed collations are essential to building muscle, but should be paired with a complete and balanced diet for optimal efficacy. This may entail adding additional nutrients to your drink or simply ingesting standard protein shakes in conjunction with an otherwise average, healthy diet. Lastly, endurance athletes seeking to refuel may opt for a beverage containing more fats and complex carbohydrates (Zelman, 2014). Different types of protein There are a number of different types of protein, and selecting the right variety may prove essential to success (VIrgin, 2015). Whey Protein Whey protein powder is the most common type in use today. It is a milk protein that is relatively inexpensive, effective, and widely available, which is why so many people use it. Hemp Protein Hemp protein is plant based, and often found in organic forms. It's a popular choice for those who want a plant based source for their protein, and those who are taking care with the planet. Casein Protein Casein breaks down more slowly than some other types of proteins, over the course of several hours. It's an excellent choice for people who want to take protein right before they go to bed. Soy Protein Soy protein can be an excellent choice of protein for vegetarians, who may not have a lot of other choices. Getting Protein from a Shake Whether getting protein from a shake is better than getting protein from foods is a question that has been hotly debated. There are pros and cons to both options, and the choice comes down to what the individual prefers. By using a shake people can get more protein in fewer calories, which is beneficial for weight loss; but, there are other means of attaining adequate protein with solid foods that may be easier to sustain (Zeratsky, 2015). You may also wish to consider purchasing additional supplements that can be mixed in with your preferred protein powder to quickly add a bastion of both nutrition and flavor. For example, try adding cacao powder, stevia powder, or green tea powder. In fact, when it comes to more elaborate mixtures, there’s no end to the combinations of delectable drinks you can create.

HIGH-PROTEIN FOODS: SUGGESTIONS, SNACKS & RECIPES One of the things that makes protein unique when compared to the other macronutrients is that the body can’t store proteins the same way that it can store fat and carbohydrates. This means that it is essential to have adequate protein intake every day (U.S. National Library of Medicine, 2015). But how much protein is "adequate" for the average person? Well, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight (Pendick, 2015). So, a person weighing 160 pounds, for example, would need 58 grams of protein each day. While getting enough protein is essential to your bodily functioning, adding more protein to an already balanced diet has its advantages. For example, protein can contribute to your efforts to build muscle. During an intense workout, muscles undergo microscopic damage. Proteins provide the raw material necessary for constructing additional muscle fibers and rebuilding broken fibers with a thicker constitution- amounting to greater muscular strength and endurance (Schoenfeld, 2010). Healthy Sources of Dietary Protein Those seeking to build muscles need to consume more protein than the standard RDA for their weight in order to facilitate the construction of these new and improved muscle fibers. This being said, we've all found ourselves gorging on high-protein foods like steak or meatloaf to "bulk" only to find ourselves weighed down and unable to keep up with our regular exercise routine. So, then, how can we add protein to our diet without having to worry about its preceived ill effects? Getting protein from lean, non-animal sources can preserve muscle tissue and help you maintain a healthy weight (Pendick, 2015). When choosing proteins to add to your diet, the type of protein matters. Animal products are high in protein, but they can also have high amounts of saturated or trans fats. The following list includes only foods that offer protein amidst an overall healthy nutrient profile. Pairing these protein sources with fiber-filled foods, like fruits and vegetables, and healthy starches, such as quinoa or oats, can keep your diet balanced and healthy. Lean meats Three ounces of lean meat typically counts as a serving of protein. Some examples of lean meat include ("Nutritional information for meat", n.d.): For 3 oz (85 g) servings: Skinless chicken breasts — 27.2 g protein, 139 calories Turkey — 14.4 g protein, 89 calories Lean beef — 25.8 g protein, 158 calories Lean pork — 22.2 g protein, 122 calories Fish In addition to providing protein, fatty fish are also good sources of omega-3 fatty acids, which improves cardiovascular health. Examples of popular fatty fish include (U.S. Food & Drug Administration, 2008): For 3 oz (84 g) servings: Cod — 20 g protein, 90 calories Tuna — 26 g protein, 130 calories Salmon (wild) — 24 g protein, 200 calories Tilapia — 22 g protein, 110 calories Halibut — 23 g protein, 120 calories Eggs Eggs are complete proteins, giving you all 9 essential amino acids. They're also a source of selenium, vitamin D, B-vitamins, zinc, iron, and choline. One large grade A egg (53 g) contains 6 grams of protein and 70 calories. (Egg Farmers of Canada, n.d.; United States Department of Agriculture, 2016; National Institutes of Health, 2016). Nuts & Seeds Many nuts and seeds are valuable sources of protein, particularly for vegans and vegetarians. Nuts and seeds that offer heart-healthy omega-3 fatty acids, vitamins, and minerals include: For 1 oz servings (~28 g): Almonds — 6.4 g protein, 155 calories Peanuts — 7 g protein, 160 calories Pistachios — 5.5 g protein, 155 calories Pecans — 2.7 g protein, 195 calories Sunflower seeds — 6.4 g protein, 173 calories Pepitas — 9 g protein, 180 calories Flaxseeds — 5 g protein, 150 calories Beans Beans and legumes are also sources of protein. Combining most beans with rice supplies a sufficient variety of amino acids to meet your dietary needs. Some legumes that make for great dishes include: For 1 oz servings (~28 g): Chickpeas — 4.5 g protein, 109 calories Black beans — 6.9 g protein, 54 calories Kidney beans — 6.9 g protein, 54 calories Split peas — 2.5 g protein, 106 calories Pinto beans — 5.4 g protein, 46 calories Soy Products Tofu and tempeh are great non-animal protein sources. They can be added to nearly any meal for a healthy protein boost without the saturated fat found in animal proteins. We also carry soy protein powder to add to your smoothies and shakes. Tofu (serving size ½ cup, 126 g) — 10 g protein, 88 calories Tempeh (serving size 1 cup, 166 g) — 31 g protein, 320 calories ("SELF Nutrition Data: Know What You Eat", n.d.) Soy Protein Powder (serving size ~1 oz, 32.5 g) — 25 g protein, 100 calories Dairy Products Dairy products make great snacks, ingredients or side dishes and are rich in a variety of amino acids. Opt for lowfat or nonfat versions of these dairy products to limit your saturated fat consumption. Milk, 1% fat (serving size 1 cup, 244 g) — 8 g protein, 103 calories ("SELF Nutrition Data: Know What You Eat", n.d.) Cheese, Mozarella (serving size 1 oz, 27.5 g) — 14.2 g protein, 144 calories Yogurt, skim milk (serving size 1 cup, 245 g) — 14 g protein, 137 calories ("SELF Nutrition Data: Know What You Eat", n.d.) Consdierations for Those with Medical Conditions or Special Diets Protein deficiency can particularly pose a problem for strict vegetarians, people with eating disorders such as anorexia nervosa, and those with gastrointestinal problems such as Crohn’s disease or ulcerative colitis. These groups of people must be particularly vigilant that they get enough protein in their diets and protein from a variety of sources. It is important to get protein from different sources, particularly for vegetarians and vegans, because of the composition of different proteins and their contributions to the body. Proteins are composed of building blocks known as amino acids. The body breaks down dietary proteins into these building blocks before rearranging them to create structures needed for a wide variety of essential functions throughout the body. Dietary proteins are placed into two categories: complete and incomplete proteins. Of the twenty amino acids that our bodies need, only nine cannot be synthesized by the body and must be obtained via the diet; these amino acids are considered essential. A complete protein is one that contains all nine essential amino acids (National Research Council US Subcommittee on the Tenth Edition of the Recommended Dietary Allowances, 1989). Many animal proteins, such as red meat, poultry, fish, eggs, and dairy products, are complete proteins, though there are also non-animal complete proteins, including quinoa, soy, sprouted grain bread, and buckwheat. Fortunately for vegetarians, it is also possible to eat complementary incomplete proteins that provide the full nine amino acids your body needs. For example, eating legumes with nuts and seeds provides all of the essential amino acids. Similarly, legumes and grains (e.g. brown rice) are considered complementary proteins. It is not essential to eat these foods together at the same meal; as long as you get several complementary forms of incomplete protein throughout the day, you will get the amino acids you need. When your body does not get enough protein, things begin to go awry. Muscle fatigue or a drop in muscle strength may be signs you’re not eating enough protein (National Institutes of Health, 2008). Additionally, be watchful for symptoms such as brain fogginess, confusion, weakness, poor immune system functioning, and hair falling out (Tedesco, 2014). These are all possible signs of protein deficiency that should go away once you begin getting enough protein again. References Egg Farmers of Canada. (n.d.). Nutrition - Egg Nutrition - Eggs.ca. Retrieved June 03, 2016, from http://www.eggs.ca/nutrition/view/1/egg-nutrition Pendick D. (2015). How much protein do you need every day? Harvard Health Publications. Retrieved from http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 National Institutes of Health. (2008, March). News in Health, March 2008 - National Institutes of Health (NIH). Retrieved June 03, 2016, from https://newsinhealth.nih.gov/2008/March/docs/01features_01.htm

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VITAMINS, MINERALS, AND NUTRIENTS What is a nutrient? There are six nutrients essential for life: vitamins, minerals, water, carbohydrates, protein, and fat. Each of the six nutrients plays a specific and crucial role in the body and must be obtained from food. While it is tempting to just grab a bottle of vitamins and minerals, our Health Nut and Registered Dietitian recommends that you get these nutrients through food first and supplements second. Some of the key roles nutrients play in the body include building muscles and bones, improving the immune system, and balancing hormone levels. Specifically, calcium helps to build strong bones, vitamin C boosts the immune system, and vitamin B6 (pyroxidine) balances out homocysteine levels to reduce the risk of heart disease. Superfoods like chia seeds and hemp seeds can be added to simple recipes for a major health boost. Others, like goji berries, can be snacked on straight out of the bag! Although specific healthy foods often grab our attention, all foods actually provide us with at least one or more nutrients (calories, protein, fat, vitamins, minerals, and/or water). The options on this list are more nutrient-dense than average snacks, with just as much delicious flavor. For example, our raisin coconut kale granola gets its sweetness from raisins and its health benefits from the greens, coconut, and nuts. Check out our list of nutritious snacks and don’t forget to switch up your snacking routine from time to time. The health benefits will be enormous. Happy snacking! Learn more about these vitamins and minerals: Antioxidants » Antioxidants are a type of nutrient that may prevent or delay some types of cell damage in the body. There are many different types of antioxidants that each serve to protect your cells and certain foods contain more of certain types than others. Learn about the antioxidants that are most beneficial to your health and which foods contain them. Calcium » Cacao powder is the ultimate gift to chocolate lovers with rich full flavors that acts as a source of antioxidants to support select areas of health. The powder provides a great way to improve any number of foods, so learn how to incorporate cacao into your favorite recipes here. Choline » Choline is a B-complex vitamin that is essential to your wellbeing. Learn how this unique nutrient supports your body and which foods provide an adequate supply of the vitamin here. Iron » Iron is an essential mineral that may be difficult to consume in adequate amounts for those with certain dietary restrictions. Learn about the different types of iron and the obstacles associated with its absorption here. Magnesium » Magnesium is an essential mineral that can be found in a wide number of foods. Learn the important and interesting roles this nutrient plays in the body and discover the best ways to meet your dietary needs for the mineral. Omega-3 Fatty Acids » Omega-3 fatty acids are essential fats that play an important role in keeping your body healthy. Learn about the different types of omega-3 fatty acids and the foods that contain them here. Phosphorus » Phosphorus is an essential mineral that is seldom thought of when foraging for foods in your pantry, but the mineral makes important contributions to your overall health. Learn more about this lesser known nutrient and its roles in your body. Potassium » Potassium is one of the minerals our body needs to function, and it must be consumed in certain quantities to maintain our health and well-being. Learn how much of the mineral is needed and Vitamin A » Vitamin A is an active compound of retinoids that help maintain healthy skin, teeth, eyes, and more. Vitamin B1 » Vitamin B1, also called thiamine, supports digestive problems, combats stress, improves energy, and more. Vitamin B12 » Vitamin B12 is an important nutrient that helps prevent memory loss, Alzheimer’s Disease and pernicious anemia. Vitamin B2 » Vitamin B2, also known as riboflavin, improves energy, supports antioxidant function, and more. Vitamin B3 » Vitamin B3, commonly referred to as niacin, can improve circulation, reduce inflammation, and more. Vitamin B5 » Vitamin B5, also known as pantothenic acid, is essential for the production of red blood cells, hormones and more. Vitamin B6 » Vitamin B6, also called pyridoxine, helps regulate your mood, sleep and wake cycles, and more important functions. Vitamin B7 » Vitamin B7, also known as biotin or vitamin H, supports the function of the skin, nerves, and digestive system. Vitamin B9 » An essential vitamin that helps the body grow while also fighting birth defects, B9 comes in two forms: natural folate and supplemental folic acid. Vitamin C » Vitamin C is an extremely important nutrient that helps the body work properly and helps prevent scurvy. Vitamin D » Vitamin D (secosteroids) helps your body efficiently take in calcium, iron, magnesium, and other minerals. Vitamin E » Vitamin E (tocopherols) helps protect cells from free radicals and keeps the body’s systems healthy. Vitamin K » Vitamin K helps regulate blood clotting, keeps bones healthy, and is plentiful in a variety of foods. Zinc » An chemical element that holds its identity down to individual atoms, this mystical mineral is, interestingly enough, essential to our wellbeing. Zinc plays crucial roles in the metabolic activity of our cells and must be attained through our diet to supply our body with adequate amounts.

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Ipamorelin is an amino acid chain (peptide) that is classified as a GHRP (growth hormone releasing peptide) which is similar to GHRP 2, GHRP 6 and Hexarelin.This peptide is known as the mildest GHRP in comparison to the ones mentioned before. But that also means it has the least side effects and is the most versatile GHRP that can be used in any AAS, SARMs and peptide stack for extra gains. It can also be used to increase low GH levels when natural GH secretion has been inhibited by long-term abuse of synthetic GH. Ipamorelin increases growth hormone secretion without the negative side effects associated with the others in its category such as increased cortisol or prolactin. Unless you’re a hobbyist bodybuilder, you’ve heard of HGH. Even though there is a big association between HGH and steroids, HGH is actually a hormone naturally produced by the body. In the Human Growth Hormone world, Ipamorelin has been deemed the safest. It lies in the same category of GHRPs as Hexarelin. It works in two ways. First, by stimulating the pituitary gland promoting the production of additional growth hormone. Then, it reduces effects of Somatostatin. This is the hormone that tells the pituitary glands to stop producing more growth hormone. Is it safe? Yes, Ipamorelin, like all GHRPs’ are very safe to use for both short and long periods of time. No users have reported health issues after use of Ipamorelin, although if you have a tumor or cancerous growth, please do not use any Ipamorelin. 5 Benefits of Ipamorelin Here are 5 ways in which Ipamorelin is beneficial to bodybuilders and athletes. 1. Anti-aging effects Biologically, it’s impossible to prevent aging. But, we can slow the process. Ipamorelin is used in age management therapies. Here’s how it works. As we age, bone generation slows exponentially. (This is why fractures in younger people). Wear and tear repair lowers with age too. Ipamorelin induces the liver into producing growth factor 1 hormone (IGF-1) in a way similar to how insulin is produced. This hormone then triggers body tissue formation and bone regeneration. In a study conducted at the University of California, 28 healthy adults were administered growth hormone. They were all men aged fifty years and above. After some time, tests revealed that most of them experience enhanced collagen deposits. This study suggested that Ipamorelin could prevent aging. They had notably higher bone masses. In addition to stronger joints and connective tissues, certain studies reported that those who were administered with Ipamorelin had improved skin tones. 2. Increased lean muscle mass growth Perhaps this is the most pronounced reason why bodybuilders go for Ipamorelin shots. Many bodybuilders are turning to Ipamorelin for solid muscle. This peptide is usually taken 30 – 45 minutes before they hit the gym. When administered in the optimal conditions, Ipamorelin users gain about 30% more lean muscle in their first 4 months. The difference in muscle growth is noticeable in the first two months of its usage. However, the amount of muscle you will put on is dependent on many factors. It is affected by how long you work out each day, your age, diet, genetics, lifestyle, sleep etc. I could go on and on but you get the idea. The 30% increase in lean mass above is experienced by a bodybuilder eating a protein-rich diet and has more than 7 hours of consistent sleep each night. If you ask any bodybuilder, their greatest motivation is pushing past their previous muscle size. Ipamorelin will give you just that. Did you know that SARMs are far more superior than anabolic steroids and that they don’t have any side effects? 3. Faster weight loss Many obese individuals have inhibited human growth hormone levels. Others do not respond well to this stimulus. For successful weight loss to occur, lipids have to be broken down. This is known as the lipolysis process. The growth hormone accelerates break down of fats into glycerol and fatty acids. With dietary restrictions, Ipamorelin therapy affects how anabolic actions take place. In return, the individual loses weight. In Europe and America where obesity is prominent, many women are using exercise in addition to extreme diets to keep their weight at bay. Many of them are turning to science. Ipamorelin might be the answer. However, HGH on its own won’t be effective in cutting weight. It has to be accompanied by low-calorie diets as well as proper exercise. 4. Healthy skin, nails and hair growth. Due to age-related factors, our skin loses its elasticity and may even start sagging. Thinner hair and grey hair are common too. These are all effects of decreased human growth hormone levels. As you are aware, Ipamorelin promotes the generation of this hormone. Several studies on this hormone have shown that there is improved skin texture when this hormone is administered. From reducing wrinkles to improving our energy levels, its health effects cannot be overlooked. It is common knowledge that glowing skin is smooth and hydrated. Skin is the largest body organ. It’s no surprise that it is the most affected by growth hormone declination. Wrinkles, cellulite and age spots are all associated with low levels of this hormone. Many men and women notice these skin benefits in their sixth month of Ipamorelin injections. Some of them even report that they look anywhere between ten and twenty years younger. It is worth noting that these benefits are only experienced by individuals with this hormone’s deficiency. Hair growth begins when keratin is produced by keratinocytes. At the base of hair follicles, hair cells are formed. These hair cells (known as hair bulbs) continuously divide and grow. They then form the hair shaft. For healthy hair growth, these cells have to be nourished by blood vessels. Ipamorelin assists in this cell regeneration process. For strong, thick and healthy hair, new cells have to be generated frequently. As we age, the pigment cells responsible for melanin formation in hair follicles slowly die. Now you know how gray hair appears. Nail formation works in the same way. 5. Lowering blood pressure High blood pressure is common among seniors. Human growth hormone restoration in the body has proven to be effective in controlling blood pressure and other cardiovascular-related illnesses. A Swedish doctor noted that growth hormone deficient patients were twice likely to suffer from high blood pressure than their healthy counterparts of the same age and gender. Individuals with growth hormone deficiency had increased resistance to insulin as well as low levels of healthy cholesterol. These symptoms are common in diabetes patients. Even in obese adults, lower cases of hypertension (high blood pressure) were recorded when they were subjected to Ipamorelin therapy. According to many physicians, healthy growth hormone levels play a major role when it comes to healthy hearts and healthy blood vessels. With Ipamorelin, individuals experience muscle gains, reduced fat levels, positive vibes, and healthier skin. Like all other supplements, Ipamorelin isn’t a silver bullet. There are no “miracle” drugs. It has its own place in promoting human growth hormone. While you can use it in both the bulking and cutting phase, Ipamorelin is effective and no users have reported adverse side effects up-to-date. There are reports of mild headaches though. What can I expect from Ipamorelin? With Ipamorelin, you can expect the usual results from increased growth hormone. These include Increased muscle gains, reduction of fat, overall positive mood, and better skin health. Like all peptides, they are not a “magic” drug, but they have their place either as a standalone PED or in a stack which uses SARMs such as S4, LGD-4033 or with Anabolics and other Peptides. What can I use it for? Ipamorelin is a very versatile peptide, commonly used in AAS, SARM and peptide stacks for extra muscle gains and fat loss, sometimes both as a recomp drug. The link below will get you to the official supplier which has the best price available on the as of September 2018 Are there any side effects? The only side effects reported from Ipamorelin include a headache and/or a slight headrush feeling when taking too much. It is expected that users start at the lower end of the common dosing range and build up from there. What should I use Ipamorelin with? As said before, it is versatile in the fact it can be used as a recomp drug, or for cutting and bulking. So if you are planning on a recomp, you are best combining it with SARMs such as GW-505156 (increased fat loss), LGD-4033 (extra muscle gain) and S4 (recomp drug as well). Adding other peptides to this is also a great idea. The following peptides are useful for cutting: IGF-1 LR3 GHRP-6 Hexarelin HGH Fragment The Following Peptides are useful for adding muscle and is a good idea to add to any stack where you are trying to add muscle: IGF-1 LR3 PEG-MGF MGF Follistatin 344 ACE-031 Storage and Dosage information When it is in powder form, it’s smart to store it in a freezer for long periods of time (around 12 months). But once reconstituted with either Bacteriostatic water or acetic acid, it should be in a refrigerator for up to 5 weeks. The typical dosage for Ipamorelin is approximate 200-300mcg, taken 2-4 times a day. You can use these for an infinite amount of time and does not need a PCT if by itself.

NUTRITION AND SPECIAL DIETS Nutrition is an extremely complex science that deals with a system so intricate that it is oft difficult to fathom. Our bodies require many different things from the food we eat and we need the specific sustenance they offer in varying quantities and forms. One of the largest factors in determining the right diet is your own health and wellbeing. Certain problems present specific challenges that may alter the foods you can and should consume. To explain the way in which these conditions relate to your daily intake, we have compiled a list of resources written to assist anyone with a condition that significantly affects their lifestyle. Whether you are simply suffering from a deficiency or a surplus of a particular nutrient or you have a clinical condition that demands an entirely distinctive diet- Here are some example diets:: 21 Day Fix » While eating healthy varies from person to person, there are a wide variety of diets that claim to offer a one-size-fits-all approach to becoming a leaner, healthier you. The 21 Day Fix is a diet and exercise program aimed at helping anyone lose weight. Learn more about this program here! 5 Popular Diet Similarities » There are a large number of diets that vie for our attention, and while some include specific considerations for those with particular needs- most diets have a few central ideas in common. Discover the heart of healthy eating with these 5 ubiquitous aspects of a wholesome diet. Alkaline Diet » The alkaline diet emphasizes controlling your body’s pH through the foods you eat. Proponents of this diet believe that acidic foods can do serious damage to your body and can lead to chronic illnesses and conditions. Learn which foods are alkaline and which are acidic here. Anti-Inflammatory Diet » Inflammation is a natural process that is necessary to our body’s healthy function. However, when this process occurs in excess, it can also contribute to a myriad of chronic health problems. The foods we eat can impact the body’s inflammatory response, and an anti-inflammatory diet aims to do just that. Discover the top foods to eat to mitigate the harmful effects of inflammation and which inflammatory foods to avoid here. Calorie Counting » It seems simple: less calories in than calories out results in weight loss. But, there are plenty of factors that influence the amount of calories your body needs- and ignoring these dietary aspects can result in disaster. Learn everything you need to know about calorie counting for weight loss here. Carb Cycling Diet » What is carb cycling and does it work? Learn all about this new diet and the ways in which bodybuilders are hoping to attain a fit physique by altering their carb consumption on a day-to-day basis with this informative guide to a carb cycling diet. Celiac Disease » Celiac disease affects the body’s ability to metabolize gluten, which can severely impact the diet of those afflicted by the condition. Because it is quite rare, it often goes undiagnosed or misdiagnosed in those who suffer from its maleffects. Learn more about the disease, including ways to maintain your health while living with the disorder, here. Cholesterol » Cholesterol comes with serious consequences to your cardiovascular system; but, there are both good and bad forms of the substance. In fact, this chemical is essential to your well-being. Both good and bad kinds of cholesterol can be found in a wide variety of foods, so how do you know which to eat and which to avoid? Learn all about the different types of cholesterol, the foods that contain them, and how you can keep a healthy cholesterol level here. Clean Eating » Clean eating is a lifestyle of healthy eating that involves forsaking the artificial. Unlike other diets, this entails checking not only the content of your food, but the source from which it comes and the methods used to prepare it. Learn all about the potential health benefits of this habitual hunt for natural foods and how you can get clean today. Crohn's Disease » Crohn’s disease is a form of inflammatory bowel disease that can seriously damage the gastrointestinal system. Though little is understood about the condition, there are ways to mitigate its effects. Learn how making certain dietary changes may improve the condition of those living with the condition here. DASH Diet » The DASH diet is a specialized plan for those suffering from or at risk for hypertension. Lowering your blood pressure can also help reduce the risk of developing chronic disease. Learn all about the DASH diet and improve your eating habits and blood pressure levels today! Detox Diet » Detox diets are popular, usually short-term, methods of trying to cleanse the body. Depending on the specific diet, your detox diet may purport to aid in weight loss, remove toxins from the body, or otherwise counteract the effects of toxic chemicals. But how effective are detox diets really? Learn all about these fad diets and how they function here. Diabetes » Diabetes can be a debilitating condition and may significantly alter your lifestyle; two forms of the disease exist and each offers its own limitations. Learn all about both forms of the disease and how you can protect yourself from its ill-effects with healthy meals and recipes selected specifically to address its symptoms. Diabetes Diet » A healthy diabetes diet is similar to many other healthy, well-rounded diets. Learn the basics of eating with diabetes mellitus, including food recommendations from a Registered Dietitian, here at Nuts.com. Diet Pill Dangers » Losing weight can appear an onerous endeavor to many; and, when faced with the need to slim down, many find the promise of fast and easy weight loss as a beautiful gift from above. But, as appealing as they are, diet pills and those who promote them may prove to be more capricious than benevolent. Learn the truth about different diet pills and the promises they make, and discover safe and healthy alternatives here. Fat Burning Foods » Losing weight is already a difficult endeavor for many and focusing on “problem areas” can prove even more arduous. The right diet, however, can stimulate your body to metabolize fat and help keep you lean and toned in your efforts to stay healthy. Learn which foods facilitate fat burning and how to add them to your diet here. Gluten-free Diet » Gluten is a protein commonly found in grain-based products that can really irritate the digestive system of a select portion of the population. As such, many Americans are electing to avoid this problematic protein altogether. Learn more about gluten, the problems that it causes, the foods that contain it, and the best ways to stay gluten-free here at Nuts.com. Glycemic Index » Many know that the glycemic index is a popular tool for those that need help regulating their blood sugar levels; but, how does the index actually work? Learn what glycemic index values actually mean and how to use these numbers to effectively control your glucose levels throughout the day. Heart Health » Be kind to your heart with these cardiovascular-friendly foods. These healthy snacks contain key nutrients like antioxidants and potassium, which are geared to support your heart. High Blood Pressure Diet » Hypertension is a dangerous medical condition that can significantly increase risk for chronic disease. Certain dietary changes can help assuage the condition and may facilitate additional changes to support overall health. Learn the foods that contribute to a hypertensive state and what you can do to lower your blood pressure naturally. High Fiber Foods » Fiber is an important part of any diet and many don’t eat enough of it. Learn all about this essential nutrient and the foods that contain it, and find the best sources of fiber to add to any diet here. How to Eat Healthy » Not sure where to start with your endeavor to eat healthy? Check out our advice for those that aim to improve their dietary habits complete with tips to sticking to your goals, easy recipes, and scrumptious ready-made snacks! How to Lower Blood Pressure » Learn the key ways you can change your day to day lifestyle to lower your blood pressure level. A healthy blood pressure level can protect you against chronic disease and other dangers. Hypertension » Hypertension, or abnormally high blood pressure, can lead to a myriad of health problems, including heart attack and stroke. Learn about the dangers hypertensive disorder poses and how you can reduce your risk for developing hypertension or for facilitating the severity of the condition. IBS Diet » Irritable Bowel Syndrome, or IBS, afflicts more than 10% of the population. Though symptoms vary, diet can exacerbate symptoms associated with the reactions caused by the condition. Controlling your diet and lifestyle can help offer much needed relief to those suffering from the condition. Learn more here. Ketogenic Diet » The ketogenic diet attempts to induce ketosis to facilitate fat burning and to encourage healthy weight loss and improved health. But does it work? Learn all about this trending topic and the merits behind its innovative ideas with this exploration into the ketogenic diet and its efficacy. Liquid Diet » The liquid diet is a means of accommodating those with certain restrictions as they recover from select medical conditions. There are variations of the diet that accommodate different medical needs, and you can learn more about each of these varieties here. Low GI Foods » The glycemic index was created to help create an awareness of the impact select foods will have on blood sugar levels. An essential tool for diabetics, the glycemic index allows us to focus our diet on low glycemic foods that will keep our blood sugar at a manageable level. Discover delicious low GI foods to help you care for your body with these simple meal suggestions! Low-Carb Diet and Foods » Learn about how to adhere to a low-carb diet and how to reduce your carb intake at Nuts.com. We even have food recommendations from a Registered Dietitian! Low-Fat High-Carb Diet » Cutting carbs is all the rage with countless diets advocating a cessation to carb consumption as a one-size-fits all solution to our ails. But, a new diet claims that consuming more carbohydrates may in fact be the answer. Learn all about the low-fat, high-carb diet here at Nuts.com. Mediterranean Diet » Discover our Mediterranean Diet recipes and snacks and learn all about this lifestyle and its innumerable health benefits. Mediterranean Diet Foods » The Mediterranean Diet is more than a fad, with several scientific studies citing it as the healthiest diet around. Discover our favorite staples of the diet to have on hand with this simple list! Military Diet » The military diet is a strategy for weight loss that may seem incredibly appealing, but is the diet all its cracked up to be? The diet promises weight loss of up to 10 pounds without sacrificing their favorite foods. Learn all about this diet and how it works here. Nutrition Labels Explained » For those that aim to eat healthy, the nutrition labels of a food can be an invaluable tool. But, this curious codex can often keep the true nutritive value (or lack thereof) completely obscured behind an amalgam of percentages, schemes, and jargon. Commit these simple tips to memory to ensure that you consistently select the best foods to meet your dietary needs. Paleo Diet » Trying to lose weight? Pursuing a diet that supports the clean eating lifestyle? Wary of antinutrients and the overwhelming caloric value of carbs? Perhaps the paleo diet is right for you. Learn more about this scientifically supported means of losing weight here. Raw Food Diet » There’s no doubt about it: when you cook your food, you alter it at a molecular level. Many believe these changes are detrimental to the offerings of select foods, and prefer a diet that evades all forms of processing to pursue the pure nutritive value of everything that passes through their lips. This diet, also known as the raw diet, is difficult to maintain- but is it worth it? Learn more here. Superfoods » Let’s face it: not all foods were created equal. If you’re finding it difficult to meet your nutritional needs then we have a pleasant surprise for you: there are some nutriments that offer monumental amounts of nutrients to help round out your diet with just a few simple steps. Learn all about these brilliantly beneficial superfoods and the sustenance they supply here. Sustainable Weight Loss » Looking ot lose weight? There are countless diets that offer supposed solutions to shirking that surplus body fat, but some supply weight loss solutions that are more sustainable than others. Discover the best ways to shed those pounds and keep them off with these considerations for the best sustainable weight loss diets known today. Thrive Diet » Searching for a way to boost your energy levels while reducing your stress levels and improving your overall health? The Thrive diet aims to accomplish this and more with a vegan program developed by Ironman athlete and Vega product developer, Brendan Brazier. Learn more about the diet and if it can help you meet your goals here. Vegan Diet » One of the most strict diets around is also one of the most rewarding. Practicing vegans forego all manners of animal products, including many you may find surprising. Learn about the ethos, the logos, and the logistics of the vegan lifestyle here. Vegetarian Diet » Foregoing all manners of meats is a worthy feat, but a strict restriction on your diet can cause certain difficulties. There are many variations of the diet, each of which offers its own practical or ethical explanations. Learn all about this lifestyle, its growing popularity, and how you can develop healthy vegetarian habits. Weight Loss Shakes » Creating shakes with the nutrients of a typical meal can produce a healthy way to stimulate your metabolism while restricting your daily calorie count. Learn all about this efficacious weight loss strategy and how it can help you meet your goals. Whole30 » The Whole30 Program is a temporary diet that is designed to change the way you eat forever. Learn how this diet utilizes on simple concept to identify the foods that are right for you with this basic guide to the Whole30 diet.

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