Health and Wellness

The best supplements for your health and well-being depending on your goals 

Whether your training and diet are both optimized, your health and well-being could be further improved by taking some food supplements!

To boost his energy: 

Green tea extract: Green tea is recommended for its ability to enhance fat burning. This is due to catechins, in particular epigallocatechin gallate (EGCG) present in the tea leaves. This catechin also provides a mild stimulant effect. Furthermore, green tea also contains theanine, an amino acid which provides a calming effect very beneficial for health.

Citrulline malate: The supplement is a combination of the amino acid called citrulline and malic acid (malate). Clinical studies suggest that some individuals taking citrulline malate are less tired and experience an increase in energy production in the body by about 35%.

Coenzyme Q10 (CoQ10): coenzyme This promotes the reactions in the body that produce energy. So have sufficient quantities is essential to maintain high energy levels and good health. Japanese researchers have shown that subjects taking 300 mg of CoQ10 per day for eight days experienced sustained energy levels during the years and have had periods of recovery favored.

To build muscle: 

Creatine: The main effect of creatine is to provide quick energy to your muscles during anaerobic exercise as when raised. This helps you to be stronger in the gym. Worried grow with creatine? While only a small percentage of people experiencing this side effect, new forms of creatine provide all the benefits without any bloating.

Beta-Alanine: This amino acid is combined in the muscle cells with the amino acid histidine to form carnosine. Have more carnosine in muscle cells allows them to contract further and helps reduce fatigue. Research suggests that athletes taking beta-alanine can increase their strength and muscle power.

Betaine: Scientifically known to trimethylglycine, betaine is an important amino acid as it is a methyl donor. We'll spare you the lesson here about what biochemistry methyl, but we can tell you that it is very important to stay healthy and help performance. Research suggests that some athletes taking betaine may experience an increase in muscle strength up to 25%.

Taurine: This is another amino acid that serves important functions in the muscles by promoting greater muscle strength and higher endurance. Again, research suggests that the muscles fed taurine contract better than those who do not.

To improve his cardio: 

Carnitine: Carnitine is an element that drives fat into the mitochondria of the human body, where they will be burned as fuel. Several studies lead us to think that carnitine allows the body to burn fat at rest and during exercise. This is not only an ideal component to help reduce body fat, but it also promotes muscular endurance, making it an ally for good health.

Caffeine: When it's hard to get motivated for a little cardio, a dose of caffeine can give you the excitement you need. But the real reason you take a dose of caffeine before training, it is because it increases the amount of fat you will burn and increase your endurance.

Glutamine: This amino acid offers many health benefits ranging from muscle building to improve the immune system. But we suggest you take it before cardio for two main reasons: better endurance and greater fat loss. Glutamine can reduce fatigue and increase endurance by helping to reduce the accumulation of acid levels that build up during exercise.

Rhodiola: This herb is known since ancient Greece. It is considered a stimulant, because it can promote resistance of the body to a set of physical stressors, chemical and biological. Strengthening exercises are physical stress, rhodiola can help your body better adapt. The roseroot brings a lot of health benefits because it also acts as an antioxidant in the body, increases the amount of oxygen carried in the blood to the muscles and promotes better fat burning.

The top 5 health food fat burners (some might surprise you!)

1-  beef or bison grazing (NOT your traditional supermarket!) - I know most people think that red meat is bad for them, but that's because he does not understand that the health of the the animal is a determining factor in the quality of its meat. Keep this in mind - "an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat".
Typical beef or bison that you can see in some supermarkets rose by eating grains like corn or soybeans. Soybean and maize are NOT natural food for cattle and therefore changes the chemical balance of fats and animal nutrients. Cattle and bison in high grain generally have far more omega-6 than omega-3.

Compared cattle and bison pasture raised in a healthy environment with a normal diet (grass and forage) have more omega-3 good for health and less omega-6 fatty acid inflammatory (something that most people eat more in general) compared to cattle and corn-fed bison.

Meat from livestock grazing also contains three times more vitamin E than grain farms.

Not only that but the breeding pasture meat also contains a special fatty acid called Conjugated Linoleic Acid (CLA) to higher meat farmed grain MUCH rates. It has been proven in recent scientific studies that CLA helps burn fat and build muscle (something that can help you lose weight!). These benefits make meat livestock grazing are the top sources of protein you can ingest ... it also helps to burn fat and build muscle.

Livestock grazing meats are harder to find but ask your butcher, he will fail.


2-  Lawyers - Although they are generally considered a "fatty food", it contains all the healthy fats! Not only is this fruit contains a lot of monounsaturated fat, but it's also chock full of vitamins, minerals, trace elements and antioxidants.
I also think the guacamole (lawyers mashed garlic, onion, tomato, pepper, etc) which is one of the most delicious toppings ever created. You will be glad to know that this is also one of the healthiest toppings you can use on your food. Try some sliced ​​avocado or guacamole on sandwiches, burgers, scrambled eggs, omelet, salad or to accompany almost any meal.

The quantity and quality of sound and other nutrients you get lawyers fat helps your body maintain the levels of hormones that help with fat loss and muscle building. Also, since avocados are very satiating food, eating helps to reduce your appetite in the hours after the meal. Say goodbye to junk food cravings that make you fat!



3-  The whole eggs, including yolks (not just white) - Most people know that eggs are a source of high quality protein. However they do not know that the egg yolk is the healthiest part of the egg ... that's where almost all of the vitamins, minerals and antioxidants (such as lutein).
Egg yolks contain more than 90% of calcium, iron, phosphorus, zinc, thiamin, vitamin B6, folic acid, pantothenic acid and vitamin B12 of the egg. Yellow also contain all the fat soluble vitamins A, D, E, K and all the essential fatty acids of the egg. The whole egg protein is more bioavailable than that of egg whites due to a more balanced amino acid profile and the yellow to help build muscle.

Be sure to choose eggs biological instead of the normal eggs sold in supermarkets very often. The scenario is the same as for beef grass fed, the nutrient content of the eggs and the balance between omega-3 and healthy inflammatory omega-6 (in excess) is controlled by the diet of chickens.

Chickens that are allowed to move freely outside with a more natural diet will give eggs healthier nutrient-rich with a healthier fat balance compared to typical supermarket eggs (which come from chickens fed soy and corn and Parkes in "egg factories" all day).



4-  nuts (nuts): Walnuts, almonds, pecans, macadamia, etc - Yes, this is yet another "fatty food" that can actually help you burn fat! Although nuts generally have between 75-90% fat in total calories vs fat is also another type of food that contains all the
healthy fats, with high levels of nutrients such as vitamins, minerals and antioxidants. Nuts are also a good source of fiber and protein which you
know of course helps to control blood sugar and can help with weight loss.

Nuts also help to maintain good levels of fat-burning hormones in your body, as well as helping to control appetite and cravings, so eat less calories overall, even if you eat a food rich in fat. My favorite nuts good for her
Healthline are pecans, almonds, pistachios and walnuts, varying their consumption and help you to increase the variety of vitamins and minerals as well as the balance of monounsaturated and polyunsaturated fatty acids.
Try to find raw nuts instead of roasted nuts if you can as they help to maintain a supply of quality fatty acids and nutrients in your diet healthy.

Also, try to broaden your horizons beyond the typical butter that most people eat, and try almond butter, butter pecan or macadamia nuts to vary your diet peanuts.



5-  Berries - including blueberries, strawberries, raspberries and even Goji berries "exotic" Berries are a wealth of nutrients ... they are full of vitamins and minerals and are also some of the best sources antioxidants among existing foods. The berries also contain a good dose of fiber c
e which slows your carbohydrate absorption, digestion and control your blood sugar in the blood to help prevent insulin spikes (which can stimulate fat gain).
Be creative and vary your intake of berries using the basics - blueberries, strawberries, blackberries and raspberries ... also try to give a touch more "exotic" with Goji berries (which are one of the most loaded in berries protein and nutrients from the planet).

I like to add berries in my yogurt or my cheese and oats or oat bran, salads or just take a bag with me

berries and mixed nuts as a healthy snack mid-day!

Health and Fitness

At a time when more than half of all Americans are overweight and obesity increases the health of the industry and fitness is booming. Despite the poor health of our society as a whole, much of the population is interested in developments in the diet, exercise and fitness. While taking an interest in these practices fitness and strategies are not likely to result in improved health, makes the implementation of some of these practices and strategies is a way to get on the road a healthy lifestyle.

Food is one of the most popular aspects of the fitness industry. A number of popular diets available today for those who are interested. There are diets that are high in protein and fat and low carb diets that are high in carbohydrates, diets with complex combinations of nutrients, diets that require the use of food prepackaged and even diets that restrict food a person or two as part of these plans. In choosing a diet should use common sense to determine whether it is likely to help achieve the desired results of a diet. Some diet plans, such as those that are too restrictive may be rapidly eliminated during this process. You should also consider how easy it will be to join until you lose the desired amount of weight diet. Considering these factors will help you determine what works for you will be dieting.

Exercise is a popular component in the equation of fitness. Most people realize they need to do some type of fitness cardiovascular fitness and strength, but there are a lot of conflicting information about the amount and type of exercise needed to loss or maintenance weight fitness. Before starting an exercise program, diet should consult their doctor to ensure they are fit enough to start an exercise program. Those who have never exercised before can consider short walks 10-15 minutes when they start their exercise program. The duration and intensity of these walks can be increased with the level of fitness more.

The exercise equipment is another aspect of the fitness industry that confuses many. There is plenty of material available and that variety can be overwhelming. Major pieces of equipment include treadmills, stationary bikes and elliptical. These pieces of equipment will allow the user to have a cardiovascular workout, but none of them are required for a fitness program. Diet can run, jump, swim, play sports, dance or participate in any activity without the use of complicated and expensive equipment.

Pilates can be especially confusing for exercise enthusiasts. Pilates has only become extremely popular in recent years. Although many have joined the movement Pilates on the recommendations of celebrities, most people do not have a complete understanding of what Pilates really is and the teams involved in the practice of this form of exercise. While there are complicated pieces of equipment such as reformers and trapeze tables Most beginners can simply buy a mat and a DVD that begin their journey in Pilates.