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Jerry Brainum details the importance of supplementing with BCAAs and when to use them.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark. Check it out as he dives into all things BCAAs:
Branch chain amino acids, more commonly called BCAAs among fitness and bodybuilders, have always been considered a very important aspect of a bodybuilding diet if you want to build muscle mass. It’s basically just taken for granted that this is the case – but how true is it? Or more importantly, do you need to take additional BCAAs on top of your meals and protein powders? Whether you’re questioning it or not – Jerry Brainum has an in depth answer for you. Get the full details above, and check out our deep dive on the topic below.
What Are Branch Chain Amino Acids?
Branch chain amino acids, otherwise known as BCAAs, are essential amino acids (EAAs). While both of these things can be beneficial supplements to take, there are some differences that separate BCAAs from EAAs. In total, there are 20 amino acids that make up protein.
Of those 20 amino acids, only nine are considered essential amino acids, including histidine, isoleucine, lysine, leucine, methionine, phenylalanine, tryptophan, threonine, and valine. Of these nine essential amino acids, only three are branch chain amino acids being isoleucine, leucine, and valine. These three differ in chemical structure and their side chain branches out allowing for a difference in metabolic rate.
These are commonly found in foods high in protein and what they do is stimulate protein synthesis in order to increase muscle growth. Leucine is a key ingredient for muscle protein synthesis and is a direct stimulant for mTOR. MTOR stimulation leads to massive muscle protein synthesis and hypertrophy. Simply put, this is what allows you to see those huge gains. During exercise, your body uses glycogen stores for energy resulting in a loss in fuel. The body then turns to alternative sources for an energy boost and turns to protein which leads to fatigue. Taking a BCAA supplement before a workout, maybe even mixing it with your pre-workout, can be a way to keep on muscle for your body uses the supplement for fuel first.
Benefits of BCAAs
Leucine plays a vital role in muscle growth and is a great stimulant for protein synthesis (1), but isoleucine is great for that boost of energy and can assist in recovery after strenuous activity as well. Valine is great for maintaining muscle while also regulating your immune system (2). It seems as though these work to cover all fronts when it comes to your muscle growth and overall health. Working to assist protein synthesis while also maintaining that muscle, and additionally providing immune support, makes BCAAs a worthwhile supplement to consider. Putting on muscle requires a stable level of muscle protein synthesis to muscle protein breakdown and while BCAAs can enhance protein synthesis, they will also work to prevent muscle breakdown.
The benefits of BCAAs go far beyond simply muscle growth. They are known to aid in recovery and also decrease muscle soreness (3), giving your body that much needed time to rest and your muscles that well-deserved time to grow. When it comes to cognitive function and mental fatigue, BCAAs have been shown to convert brain chemicals to reduce whatever fatigue may creep in (4). Being able to work at a high level requires all cylinders to be firing at maximum capacity and with the benefits of muscle growth, recovery support, and cognitive assistance, the benefits of BCAAs are something to consider when looking into a supplement.
Are They Worth Taking?
A lot companies and online sites will try and convince you to take BCAA supplements to maximize your overall health and performance. In reality, if you have a high protein diet, you are already getting BCAAs. All animal protein is loaded with them and if you also take a whey protein supplement, you are getting plenty of BCAAs without the need for a supplement. Jerry Brainum talks about how if you are on a high protein diet and use whey, taking a supplement is really doing nothing for you and your money could be spent elsewhere. He did say, however, that if you are on a diet that lacks whey or protein, then taking a BCAA supplement is beneficial since you do not receive the benefits naturally.
To put something else in the mix are EAAs. EAAs must be present for full muscle protein synthesis to take effect (5), so for those looking to put on muscle mass, it may be wise to look towards an EAA supplement as opposed to solely a BCAA supplement. Taking EAAs is also beneficial because your body cannot produce them on its own. People have started to push EAAs as opposed to BCAAs for this reason, so it may be worth your time to research both and see what works for you.
With so many supplements, we are all looking for the best ways to maximize our gains. When it comes down to it, we need to do what is best for us and our personal needs. If your diet is low in protein, then taking this supplement may be beneficial. However, if you already have a high protein diet and you use a whey supplement, then you are getting the proper nutrients without the need for a supplement. Running a solid regimen and having consistent workouts is the initial key to see growth, but research both BCAAs and EAAs to see if these will benefit you.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
- Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K.; Kohnke, Richard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
- The Journal of Nutrition (2006). “Branched-Chain Amino Acids and Immunity”. (source)
- Howatson, Glyn; Hoad, Michael; Goodall, Stuart; Tallent, Jamie; Bell, Phillip G.; French, Duncan N. (2012). “Exercise-induced muscle damage is reduced in resistance-trained males by branches chain amino acids: a randomized, double-blind, placebo controlled study”. (source)
- Newsholme, Eric A.; Blomstran, Eva (2006). “Branched-chain amino acids and central fatigue”. (source)
- Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)


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When you receive shockwave therapy at Enhanced Wellness Living, our Nurse Practitioners Kelly Engelmann or Amanda Carter, will use a wand-like device that emits high-frequency, low-intensity sounds to enhance blood flow, break down micro-plaque, and stimulate blood vessel growth. Due to its ability to target some of the main causes of ED, shockwave therapy has been shown to have a 75% success rate.
Unlike ED pills or penile pumps, GAINSWave is long-lasting, with many men seeing benefits for up to two years. As a result, men can be more spontaneous and never have to deal with the hassle of a pump, needle, or pill before sex. Shockwave therapy is also non-invasive, ensuring patients are always comfortable while receiving treatment. Alongside being long-lasting and non-invasive, shockwave therapy hasn’t been shown to come with any side effects, allowing men with contraindications to receive treatment without the risks.
Anyone experiencing erectile dysfunction should contact Enhanced Wellness Living in Ridgeland, Mississippi. The treatment is simple and takes less than an hour! Do something about ED today!
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Senior Housing Industry
The Revolutionary Role Our Senior Living Franchise Plays
The senior housing industry has offered superior returns versus other commercial real estate segments.
Not only is the need for assisted senior housing on the rise, but the revolutionary business model BrightStar Senior Living offers sets us apart from other senior care franchises in the industry. The quality of care we offer has secured our brand’s position even more in this already recession-resistant industry.
Demonstrated Revenue Stability
Assisted senior housing like BrightStar Senior Living provides high-quality medical care and personal assistance (known as needs-based services) that provide revenue stability, even during market downturns.
Senior Housing Sweet Spot
Members of the aging population develop needs beyond the abilities of their family, and they seek to preserve their quality of life.
While hospitals and skilled nursing facilities provide more acute care, they do so at a higher cost and not always in a home-like environment.
These two prevailing forces – the growing demographic demand for advanced care on one end and higher cost in institutional settings on the other – create a “Sweet Spot” within senior housing for the Assisted Living and Memory Care segments.
With our unique franchising approach to Assisted Living and Memory Care, and a natural referral opportunity from our BrightStar Care system, BrightStar Senior Living sets a new standard in senior housing.


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Yoga and meditation have existed together as brother and sister for thousands of years. We have used these practices as another form of exercise to maintain physical fitness and a positive mind.
Yoga exercises improve flexibility, balance, strength and endurance. Meditation then helps concentrate, sharpens the senses, relieves stress and anxiety, and strengthens the immune system.
Explore yoga & meditation list to find the videos and classes that suits you best. Train with online videos or live streaming classes or book a live class nearby.


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Life Data® Lamina Formula
For horses with acute or chronic laminitis, Life Data® Lamina Formula provides ingredients to support the laminae and assist in laminitis recovery. Formulated utilizing the Life Data® Nutrition Research Program.
Recommended to Feed With Farrier's Formula® or Farrier's Formula® Double Strength
Problems it Addresses
Life Data® Lamina Formula provides the nutrients that can benefit many horses with laminitis. Life Data® Lamina Formula ingredients assist in laminitis recovery, reduce inflammation, supports the maintenance of blood flow in the hoof wall, and helps protect from or reduce the incidence of future bouts of laminitis. For the best results, Life Data® Lamina Formula should be fed together with Farrier's Formula®. Farrier’s Formula® supplies the nutritional support to strengthen the connective tissue of the hooves. Two bags of Life Data® Lamina Formula along with one bag of Farrier's Formula® Double Strength is a 60-day supply for the average 1,000 lb. horse.


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Every Rajasthani Tadka is incomplete without “Jeera” i.e. cumin seeds. Be it any dish from curries to paneer masala, cumin seeds are of foremost importance. They add to the flavor and aroma of the dish and are also good for the stomach. Cumin seeds are effective for weight loss. A pinch of cumin seeds leads to a major weight loss. The presence of essential oils in cumin seeds stimulate our salivary glands and hence, are helpful in the digestion of food. It increases the flow of urine to prevent bloating and also for menstruation.
According to researchers, cumin acts as an anti-oxidant and increases metabolism which helps to reduce the abdominal fat. Cumin helps in cutting the fat. Cumin also acts as rehydrate of the human body and thus is sprinkled on many of the beverages during summer like dahi, Jal jeera etc. According to the studies in the USA, cumin also helps in fighting against cancer. It improves immunity and helps lactation too.
Vision Fresh Organic Cumin Seeds flavors up your dish as well as maintains your body in good posture. It provides relief from chills, reduces swells and relieves any breathing difficulties. Cumin also helps in regulating the bowel movement and curing intestinal diseases and also helps reducing toothaches. A bath from cumin seed water (boiled and later cooled) helps to lower the body heat and itchiness. It also cures diabetes and the common cold. Roasted cumin has an earthly taste and after grinding when they are sprinkled upon food items gives them a floral scent and satisfies all our senses. It is used as an odorant for cosmetic oils.
• Organic Cumin Seeds- Handpicked from the freshest spices and processed under hygienic conditions.
• 100% Natural- No artificial flavor and preservatives added.
• Life –12 months
• Energy Content- 375calories per 100 gram
• Used in tempering almost every Indian dish.
• Keep in cool and dry place.
• Indian Cuisine
• No added preservative
• Weight- 200g
• Made in India
• Add little amount of cumin seeds to the hot oil/ghee for tempering. It gives a delicious taste and scent to the food.
• Cumin seeds can be roasted and then grinded and further can be used as sprinklers on the food items.
• Nutrition- It provides 375 calories per 100g. It has the total fat of around 22g and has no cholesterol thus is not harmful to the heart.
• The carbohydrate content for the same is 44g per 100g and protein is 18g.
• Weight Loss- Cumin seeds is very effective in weight loss. One big spoon of cumin soaked overnight and chewed in the morning helps to eliminate fat sooner.
Results can be noticed within few weeks.
• Increases Metabolism- little amount of cumin powder with few drops of honey in water every day makes tummy healthy and is good for appetite. It helps digestion and is also very healthy.
• Drinking cumin tea also help in the reduction of body fat.
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At Spa One we offer several types of body treatments, from detoxifying, cellulite, Wraps and Scrubs.
A body scrub is a popular body treatment that is basically a facial for the body: It exfoliates and hydrates your skin, leaving it smooth and soft. A body scrub is done with an abrasive material—usually sea salt or sugar—mixed with a perfectly designed blend of essential oils.
Himalayan Crystal Salt Scrub – 60 min – $115
Say goodbye to dull flaky skin with this mineral rich, deeply hydrating treatment. This treatment will invigorate your senses and leave you feeling irresistibly smooth, hydrated and rejuvenated, and includes a full body soothing lotion application before you enter our in room shower to rinse off all that goodness.
Why try this salt scrub? Using Himalayan crystal salt and nourishing aromatic oils, this exfoliating body scrub will detoxify, ease aches and pains, and deeply nourish your skin leaving it feeling super smooth and hydrated.
A body wrap – also known as a ‘body cocoon’ or ‘body mask’ – is a spa treatment created to enhance the health and appearance of skin, and/or reduce body measurements. This promotes the elimination of toxins and excess water from the skin.
Detoxifying Seaweed Wrap – 60 min – $120
Detoxify your mind, body and soul with this luxurious body wrap made of kelp, blue green algae, rose hip, willow and rosemary. This treatment does not require a shower afterwards.
Why try this wrap? Seaweed is blood purifying, rich in antioxidants, vitamins and minerals. During this treatment, your lymphatic system will be stimulated to encourage lymphatic drainage and help with the detoxification process.
Algamoore Detoxifying Body Wrap – 90 min – $165
This purifying and hydrating treatment uses and organic marine mud sourced from Germany, and contains 12 varieties of algae.
Why try this wrap? This mineral rich formula has a range of therapeutic benefits including detoxification, remineralization, and reducing inflammation throughout the body.
BODY TREATMENT ADD-ONS:
30-minute Facial – 15 min – $45


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YuMOVE Joint Care One-a-Day Tasty Bites for Dogs have been made with a premium natural formula that has been carefully developed to support older dogs or dogs that find themselves slowing down due to stiffness.
Designed to support long-term joint health and promote overall mobility, Lintbells YuMOVE has been made using a combination of world class ingredients, including cold-extracted Green Lipped Mussel.
Each YuMOVE Tasty Bite also contains high strength glucosamine and natural chondroitin which are the key building blocks in maintaining healthy cartilage and supporting collagen formation. They also contain a unique form of Hyaluronic Acid which will help to lubricate and cushion the joint.
- One-a-Day: A handy, tasty chew that makes administration easy
- Stiff Joints: Concentrated source of Omega 3 to soothe stiff joints
- Joint Structure: Glucosamine and Chondroitin help to maintain the cartilage and joint
- Mobility: Hyaluronic Acid helps to lubricate and cushion the joint
Active Ingredient Levels per Chew:
|Glucosamine (Corn Extract)
|Green Lipped Mussel
Yeast, Glucosamine HCI (10%), Molasses, Potato Starch, Glycerin, Green Lipped Mussel (6%), Rice Flour, Calcium Carbonate, Rice Bran, Vegetable Oil, Lecithin, Hyaluronic Acid (0.06%), Magnesium, Stearate, Preservatives
Nutritional Additives (per kg): Vitamin C 14200mg, Vitamin E 550mg, Manganese Sulphate Monohydrate 3407mg
Sensory Additives: Flavouring
Protein 15.3%, Fat Content 9.1%, Crude Fibre 0.6%, Crude Ash 11.9%


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Have you ever tried obtaining a massage with the massage doctor? Were you able to feel the relief from stresses and body pains? Have you enjoy the session because your masseuse massaged and manipulated your target points? Are you interested to have another of that particular session along with have period or energy to motivate it? Well you can now, if you see a massaging chair like a zero gravity massage cinema seat.
What I quite like about massaging recliners is that they have a tremendous regarding programs. Many manufacturers have integrated the most preferred massage techniques from over the world. Many now find shiatsu, reflexology, Hawaiian and deep tissue available within these recliners.
FLITS: Full Intentional Touch Stroke. This stroke is special than an effleurage only in that barefoot running means we’re moving from one end of this body up to another exit point Busan business trip massage . We always start in an end (paw, face, tail), and the stoke continues until it ends in the tip of the tail, the toes or perhaps nose. Complete means, full.
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To further boost your detoxification and rejuvenation experience, eat more brown rice. Brown rice contains good of B vitamins. Did you know these kind of vitamins are recognized to be stress reducers? Brown rice is also very rich in fiber is actually very beneficial to the gastrointestinal system and additionally be help you consume less of other foods by a person feel full from the fiber.
Just how can this be made? Olive oil is to be able to lift trapped dirt and oil beneath hair pores. All you have to do is massage it for a scalp while fingertips at night. Leave this oil on all night long immediately after which it rinse by helping cover their a mild shampoo.
Your baby can feel your touch, look in to the eyes and listen to your voice as you massage he or she. He is learning that your touch is comforting, and relaxing. They know that having you near means security measure.
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Top Healthy Protein Shakes
We often wonder what we should have for breakfasts or after workouts when we are feeling super hungry after the tremendous exercises. Our body needs protein immensely. They are needed for the proper formation of bones, teeth and muscles. After workouts, having protein shakes can help repair muscles and tissues. They are also very delicious and filling. A protein packed drink or breakfast can help prevent overeating and cuts down our cravings for unhealthy snacks.
Read about the top benefits of almonds for your body here.
Protein shakes are very delicious and can be made with a variety of ingredients. There are so many recipes available online and even in books. Protein shake powders are also available in the market which is 100% natural and organic. But experimenting with different flavours each day can make breakfast or any time of the day fun and delicious.
Making a protein shake is very easy and quick. Today I am going to share with you top 5 protein shakes which you can easily make at home with ingredients readily available in your kitchen.
Hot Chocolate Protein Shake
Chocolate in the mornings always spike interest in the consumer. It doesn’t have to be unhealthy, infact this shake is quite nutritious and packed full of goodness. To make this, you will require the following items:
- Cocoa Powder
- Whey Powder
To make this, simply blend the ingredients together in a blender. The amount depends on you as you will decide how much quantity of the product you need. When it is done, sprinkle some cocoa powder on top or some berries and you are good to go!
Have you checked out my recent post on Top Foods to Avoid When Dealing with Pimples here?
Oat, Peanut Butter and Banana shake
Healthy, filling and super delicious! To make this, you will require:
- Ripe Banana
- Peanut Butter
- Flax Seeds
Cut the banana into small pieces and blend it well with the other ingredients. To make it liquidy, you can add milk or water. This also dilutes the shake and makes it easy to consume!
Coffee and Banana Shake
Caffeine! We want our coffee ready every morning. But how about giving your regular coffee a twist and making it more nutritious? To make this shake, you will require:
- Your regular coffee powder
- Greek Yogurt
- Flax Seeds
Coffee and protein equals to energy boosted twice the amount. Simple cut bananas and mix them with the other ingredients in a blender and have your coffee and banana shake! Fun and delicious!
Papaya and Ginger Shake
High in fibre and protein this shake will provide energy and flush out all the toxins from the body. To make this, you will require the following ingredients:
- Ripe Papaya
- Grated Ginger pulp
- Greek Yogurt
This shake is so good for your tummy and heathy. Simply cut papayas into cubes and grate ginger into a pulp. Mix it with the Greek yogurt and blend it all together in a blender. Serve in a tall glass decorated with small cubes of papayas on top. Beautiful and packed full of rich nutrients.
Strawberries, Almonds and Milk Protein Shake
Idea of having strawberries every mornings are enough to make a person jump out of their beds. To make this incredibly pretty and healthy protein shake, you will require:
- Fresh Strawberries
Soak almonds overnight and blend them in a blended with your strawberries cut in small pieces. To boost it goodness, add milk to this shake. Sever it chilled with freshly cut strawberries decorated on top along with mint leaves.
Check out my post on Top Facial Hair Removal Methods here.
Here were the top 5 super delicious and healthy protein shake ideas which you can make any day at home without worrying about the clock.


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Are you wanting to help your teenager have straight teeth, but they aren’t keen on having a “metal mouth?” Invisalign® Teen clear aligner trays are virtually invisible, so they can smile while confidence even as they work on their smile!
Invisalign® Teen is a clinically proven an FDA-approved treatment option for teens with mild cases of malocclusion (crooked teeth). No brackets. No wires. No bands. Just a clearly more attractive smile day by day!
When worn as recommended for the full treatment duration period, Invisalign® has a 96-percent success rate. This means that 96-percent of patients achieve their desired smile without having to undergo further orthodontic treatments.
Invisalign® Teen uses a series of custom-fabricated clear trays. With each successive visit, you will be given new trays that will progressively nudge your teen’s teeth into their desired alignment. The trays are virtually invisible and comfortable to wear on a daily basis.
Invisalign® Teen has a few extra features to ensure compliance. The Invisalign® system added a Blue Dot Wear Indicator that fades when the aligner becomes worn regularly and is ready to be changed. The trays also feature eruption tabs so they can accommodate the growth of permanent teeth and second molars, as well as other features to address the specific needs of teens.
With Invisalign® Teen, teenagers can maintain their self-esteem and self-confidence while straightening their teeth — without all the food restrictions and worries over traditional bracket-and-wire braces.
Find out if Invisalign® Teen is the right treatment option for your teenager. Call us today to book a FREE initial consultation.


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By Molly Graham
There are many claims made about the miracles performed by supplements, but they do not perform miracles. If your health problem is caused by a lack of certain nutrients, then supplying them will help you to regain your health. If you contract a cold or flu, then vitamin C and echinecea or golden seal may hasten your recovery. On the other hand, if you have a chronic condition, do not expect supplements and diet alone to cure you. In this case, an individual assessment is needed.
First, let’s consider whether we need supplements just to maintain our good health. For the most part our ancestors did not take supplements and many had long healthy lives. On the other hand, they were eating organically grown fresh, local produce. Our commercially grown foods contain fewer vitamins, minerals and enzymes than those organically grown foods. We are exposed to more and more toxins that are being released into our environment, and to a greater number of viruses and bacteria through ease of global travel. We are also under greater stresses from our demanding lifestyles. There are some supplements that are needed now just to keep us healthy.
If you are taking synthetic drugs, you are being depleted of certain vitamins, minerals and enzymes. Each class of drugs depletes specific nutrients from the body. Supplements are necessary while taking drugs. After taking antibiotics, essential intestinal flora should be replaced with a good probiotic (acidophilus/bifidus). Exposure to chemicals and radiation also places demands on certain nutrients.
Be sure to buy good quality supplements. You get what you pay for in terms of absorption and health benefits. Generally liquid or powders that can be dissolved in liquids are the most easily assimilated. Some of the less expensive tablet forms are too difficult for the stomach to break down. They remain fermenting in the stomach and cause digestive upset. Choose natural over synthetic. Supplements made from concentrated food sources are preferable to isolated nutrients since nutrients all work together. Providing isolated nutrients can set up an imbalance in the body unless you know exactly what is needed.
A spoonful of cod liver oil was a morning ritual that most children tried their best to escape. There was wisdom in that, and perhaps the adults should have also been taking a spoonful. Fish oils are a source of vitamin D which all people in northern climates need to supplement. Our body manufactures vitamin D when exposed to summer sun. At least 20 minutes daily exposure on white skin (face and arms will suffice), more if your skin is dark or tanned. During the other seasons 1 to 2 teaspoons of fish liver oil will supply what you need. Doctors generally agree that the previously recommended 400 IU’s of vitamin D is not enough. Fish oils also provide some of those essential fatty acids – the omega 3-6-9’s. Be sure to get a quality brand that has not been heat processed and does not smell “fishy” – an indicator of rancidity.
Vitamin C is one nutrient that is quickly destroyed during exposure to air, heat, light and during storage. It cannot be produced by our body from foods and must therefore be supplied on a daily basis. It is a powerful immune enhancer. There have been numerous studies showing that daily intake of vitamin C can help reduce risk of heart attack and high blood pressure. There is even a cancer clinic in Europe that is treating patients with injections of up to 18,000 mg. of vitamin C without using chemotherapy and having very good results. Generally an adult needs 2000-3000 mg. of vitamin C daily, more when under stress (physical or emotional) or when taking synthetic drugs. For children — 100mg. per year of age up to 10 years. It is best to get a buffered vitamin C which means it also contains some minerals — calcium, magnesium, potassium – to buffer the acidity of the ascorbic acid and enhance absorption. Vitamin C should be taken in several small doses rather than one single dose. In a world that generates so many toxic chemicals and with global exposure to viruses and bacteria, our immune systems need extra vitamin C.
Iodine is necessary for proper functioning of the thyroid gland. Fluoride from water, tooth paste and foods, displaces iodine. Seaweed such as kelp is a good source of iodine. Refined table salt, which is not good for anyone, provides only a small part of our needs. To find out if you are deficient in iodine, paint a 2 inch square of food grade iodine from a pharmacy on the inside of your wrist or elbow. If it disappears before 18 – 24 hours you are deficient. Paint a 2 inch square on different soft skin areas of your body daily until it remains for more than a day. People living near the sea are not usually deficient in iodine if they are eating local produce.
The complex of B vitamins with folic acid is food for the nervous system and is depleted when we are under stress. In today’s hectic world, many of us could use B complex supplements. However, they should not be taken orally if you suffer from irritable bowel or similar problems.
Trace minerals are generally missing from commercial produce because they are not replaced in the soils through use of chemical fertilizers. Replacing the refined table salt, which is devoid of nutrients, with mineral salts such as unrefined sea salts and crystal salts (for example, Himalayan salts) will provide these minerals.
Powdered greens are packed with enzymes and nutrients that act synergistically and are easily assimilated. Most of us do not eat enough organic green vegetables. Although they do not taste great, my advice is – hold your nose and go for it.
Fresh lemon juice in a glass of warm water will help to cleanse your system and reduce acidity.
Chlorella is a food supplement that is a powerful antioxidant and immune system tonic that is high in digestive and other enzymes. It is alkaline and helps to balance body PH. It is also a good detoxifier of heavy metals (including dental mercury) and pesticides.
Hemp nuts (hulled hemp seeds) are high in omega 3 fatty acids and contain all the essential amino acids the body needs. They are easily digested and have a pleasing nutty taste — delicious sprinkled on salads, cereals, soups or in baking.
Many people come in to my clinic with bags full of supplements they are taking in an effort to regain their health. If supplements were all that were needed, these people wouldn’t be there. These supplements may give some temporary relief from symptoms, but are not addressing the real cause. I have listed some whole food supplements that most people would do well with. For specific problems it is best to get professional advice.


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The organic skincare market has grown by leaps and bounds over the past decade. Once relegated to a few shelves in health-food stores, organic products have gone mainstream, and can now be found at supermarkets, drugstores and department stores. Long gone is the “hippie” stigma associated with going natural, and more and more women and men are choosing organic over conventional personal care products, but why?
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PRIVATE NIA YOGA RETREAT – SPAIN group of 18 women
During our 7 day retreat in Spain I invited Kim to deliver daily Okido Yoga classes. Her lifelong experience with Okido Yoga expresses in a very light, to the point and inspiring approach. All the participants were in awe about her presence and easiness. Its very natural to surrender to her classes, Kim encourages you to go beyond limitations and discover new potential. All this with a good laugh and joy. You can feel this is her way of life. We look forward to our next retreat end of this summer. NB. Besides being a very good yoga teacher. Kim is a very good cook. We soo much enjoyed her lunches, full of healthy tasteful food.
During our 7 day retreat Kim delivered daily Yoga classes and lovely meals for lunch. All the participants looked forward to the meals she prepared. You can feel she cook with love and awareness. Its inspiring the way she presented her meals with a short meditation. Lots of vegetables, nice variety, very tasteful. We look forward to our next retreat with her.
As a massage therapist, Kim knows where to put her hands, its healing and soothing to receive a massage from her. You can feel her lifelong experience with her massage practice. I highly recommend her, not only for massage, but also for private yoga sessions and the soul food she prepares. Take her onboard and you will be well taken care of.
We received a massage workshop from Kim and after this session I felt really empowered to practice at home. She knows what she is doing. Even when you are a professional massage therapist, you can still learn a lot from her. Tineke van der Klok, Owner Donna Vitale, center for Vitality The Netherlands


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I always wanted to look
BIG and fit. Growing up as a teenager in the 90’s, I was under the impression that lifting was all there was to
getting big. Then, when I began training for my first competition I quickly learned that there was a lot more to it than just pumping iron. I had no idea that training went hand-in–hand with the right diet, the right supplements, and the right amount of cardio. Looking back, I did everything wrong. I dieted wrong, I trained wrong, I dehydrated trying to get the “dry look”, any mistake you could make, I made it. But, in the long run, it was a valuable lesson. You progress in bodybuilding, as in life, by learning from your mistakes. After that first contest, I knew I had a lot to learn and I applied myself to learning it. I continued to refine my training and cardio. And I even studied for and passed my personal training certification. Last year I also became a Certified Nutrition Consultant.
The training aspect came easier for me than the nutritional one. My workouts were spot on but the results just weren’t there. I tried everything from calorie counting to intermittent fasting without any progress or results. The more I studied and the more nutritional techniques I experimented with, the more confused I became. Real results finally came when I started receiving the No Nonsense magazine! There were finally people I could relate to in this mag, not Mr. Olympia or Mr. Universe, but regular people who had attained the results that I was working so hard to achieve. Reading and analyzing their nutrition and supplement programs showed me how to fix my problem. I needed to speed up my metabolism. The solution was simple – eat small meals, many times throughout the day, and supplement with Lean Out and 7-Keto MuscLean. I dropped the fat that wouldn’t leave in almost no time at all! I added muscle building shakes, puddings, and brownies infused with delicious Muscle Provider at least twice each day. This made sticking to my muscle building, fat-busting nutrition plan so much easier. It didn’t feel like I was dieting at all! The Muscle Provider protein pudding and brownies killed all my cravings for sweets.
Preparation for a competition takes weeks, months or even years! I have to stay on a strict diet for at least 16weeks, which used to be difficult because my mom is such an amazing cook. Coming from a large family and such a rich culture, dieting was hard in my household. Being persistent and proactive is what helped me cope and over the past couple years I have implemented my bodybuilding-diet into my daily life, making it part of my lifestyle. I taught my family the importance of healthy eating. My mother even started implementing healthy substitutions into her cooking. Eating healthy,in my household, is now a part of our life. One tip I can give you is to always try to eat with someone,because eating in front of the TV or the computer can lead to mindless over-eating.
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My favorite type of cardio is the stair master. I usually have to be at work by 5am, so I wake up an hour early to do cardio. It’s such a great feeling and perfect for weight-loss because I do it on an empty stomach. My aim is always 45 minutes but going the extra 15 is never a problem, if I have time.
Preparing for a competition is only a hobby but it is the #1 factor in helping me get in shape fast. Knowing a contest is approaching motivates me to become much more disciplined in my training and especially in my nutrition plan. And I love the outcome, especially if it’s a late spring or early summer show – just in time for my summer beach body. Since my first competition in 2009, I have done five more competitions. On November 22nd, 2014 I won the overall at the NPC National Muscle Classic in Rockford, IL. So whether you want to look
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Viagra, a medication from Pfizer Labs, has been promoted as an effective therapy for male erectile dysfunction. The popularity of Viagra has escalated over the past year. 정품비아그라 구매 This wonderful little blue pill has brought enthusiasm as well as exhilaration back into people’s sex lives. Viagra has been verified to be a bestseller with excellent reason: it’s effective for many people.
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How Do I Use Gelatin for Arthritis?
Many doctors recommend gelatin for arthritis in place of prescription medications, because gelatin is gentle on the system. Some arthritis medicines can cause indigestion and ulcers, but gelatin is a substance produced and easily broken down by the body. When ingested, gelatin is broken down into collagen, a lubricator that helps the joints move smoothly. Arthritis patients taking gelatin often notice a reduction in inflammation, less pain, and easier movement after a week or two. Gelatin supplements for arthritis may be taken as a powder or in capsule form.
Patients taking gelatin for arthritis in the form of a capsule can usually find it among the vitamins in local grocery stores. These capsules usually contain Knox® brand gelatin, a commercial substance that is often used for medical consumption. Most doctors recommend taking about 0.17 to 0.30 ounces (5 to 10 grams) of gelatin a day. Supplement capsules are often packaged in milligrams, so patients should typically look for supplements containing about 1,000 milligrams (about 0.03 oz.) per capsule. Taking five to 10 of these capsules per day should meet the recommended dosage. Of course, patients should always consult a doctor before taking gelatin for arthritis.
Those who decide they don’t want to swallow capsules may take gelatin for arthritis in several different ways. Powdered gelatin may be measured and stirred into water, fruit juice, or tea. The dosage should be the same as above, meaning patients may weigh their gelatin powder on a small food scale. Without a scale, patients may also measure out 1 or 2 teaspoons (about 5,000 to 10,000 mg) of gelatin. Those taking gelatin for arthritis in this way generally only need one dose per day, because a teaspoon usually holds more gelatin than a capsule.
The powder is typically dissolved into warm water for a tasteless, odorless way to take a daily dose of gelatin. Fruit juice is also a popular medium for gelatin powder, but it should generally be all-natural, sugar-free juice. Those who also take blood pressure medications should avoid grapefruit juice, however, and instead opt for orange or apple juice, or even lemonade. Gelatin powder usually dissolves more easily in room-temperature fruit juice than from that which is chilled and fresh from the refrigerator.
Ice and other ingredients may be added to the gelatin-infused fruit juice to turn it into a healthy smoothie, however. Blending the juice with fruits, yogurt, and milk shouldn’t diminish the efficacy of the gelatin. Plus, it is usually a very tasty way to take one’s daily supplement. Hot tea also works well as a medium for gelatin powder. Herbal, black, and green teas are all acceptable.
I just started taking 1 envelope (7oz) per day this week and have noticed a better result with it than anything else. I mix it with a small amount of liquid in a ramekin and take it all at once.
Knox Gelatin comes in 7 oz packets. I have had bone on bone arthritis for several years now. I take anywhere from two to four packets per day. The cost is roughly 25 cents per packet. I have noticed my knee is far more stable and I can do bodyweight squats again without pain.
I am 50, 6 ft 1 and 225 pounds. I don't run or jump, but I can cycle with the best of them.
One packet dissolves quite nicely in water or half water, half juice. You will want to drink it quickly as it will gel and become thick. I am thankful that this is one of the many supplements I have tried that actually works for me. I am quite pleased.
Has anyone asked their doctor about how much gelatin should be taken daily for arthritis?
I just read somewhere that at least seven grams needs to be taken per day to help with arthritis symptoms. I think this is a lot.
I've been eating sugar-free fruit flavored gelatin in hopes that it will make a difference. If seven grams per day is really the required dose, I'm not getting anywhere enough. I don't think that kind of dose could be taken with powder gelatin anyway. I would have to take capsules.
@SarahGen-- I don't know but I personally think that gelatin is safer and more effective than collagen supplements. Plus, collagen is more expensive whereas I can get gelatin from the supermarket at a low price.
I take gelatin every other day. I buy the powder kind from the supermarket and mix a teaspoon in my grape juice. It's very easy to take this way. My knees have been doing better since I started taking gelatin.
Is there any benefit in taking gelatin instead of collagen?
Gelatin is helpful for arthritis because it turns into collagen, so why don't we take collagen in the first place?
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