Looking for helpful health advice online seems easy, but when you consider the internet is flooded with misinformation and bad advice, it is actually very difficult. Even doctors have been caught spreading bad information on the internet and the media (see Sugar is Toxic 60 Minutes episode). However, if you look for sources that use proven scientific research for their health advice, then you can actually pick up some very valuable information that will guide you to a much healthier life.
What the Wellness Courier has done is created a great resource for people who want to live a healthier life. Their website is updated quite often with mostly information on nutrition. This isn’t just another website that swears by a magic pill or instant results that are not healthy or realistic. The Wellness Courier helps people understand that diet and nutrition advice put out by advertisers and advice proven by scientific research are not the same thing.
Once people can understand that a very large percentage of the diet and supplement industry are just doing everything they can to make a sale, then they will be able to easily tell the difference between bogus advice and truthful information. Just one example of this is the spreading of the myth that 6 meals per day will speed up your metabolism. This myth was spread as fact through many fitness/health magazines, celebrities, and news media. However, the science is just not there. What better way to boost the supplement industry than by telling people they should be eating 5-6 smaller meals per day? Most people simply do not have the time to prepare so many meals and look to supplementation because of the convenience. Unfortunately with today’s society, if something is repeated enough it becomes the undeniable truth.
There are also many studies that are severely flawed. One example is the study that was featured on 60 minutes that claimed sugar is toxic. They took a group of sedentary people on a diet containing a massive amount of sugar. These people were not active at all and consumed well above the amount of sugar a normal person would eat in a day. This study concluded that eating any amount of sugar is toxic, when in fact, it only proved the obvious — eating on a caloric surplus with no exercise leads to weight gain. It is important to look for important to look for scientific research regarding your health, but it is equally crucial that you look at how the research was conducted and who was carrying out the study. Many supplement companies fund their own research and show obvious bias.
I have been asked by many about natural compounds that can be used as a fat burner. One topic that has come up a lot recently due to media buzz is raspberry ketones. A Raspberry Ketone is an aroma compound from red raspberries. There was a study on mice that showed raspberry ketones helped prevent mice from putting on weight due to a high fat diet. There are many studies in Asia that showed signs of fat burning and increased insulin sensitivity. However, there has been no studies that showed this same effect in humans. This did not stop the media and buzz that was created in the weight loss industry after Dr. Oz said they were the number one miracle in a bottle to lose fat. Raspberry ketones have now become a widely popular way to try and lose weight.
Heath Benefits of Raspberry Ketones
Since this compound is very rich in anti-oxidants, there are some health benefits. Along with a healthy diet and lifestyle, raspberry ketones can be a great addition. You may notice increased energy levels.
As with any supplement, you will not see any weight loss solely by taking this one. A supplement is only meant to do just that — supplement an already healthy diet to achieve your goals. Weight loss can occur with this supplement as long as the rest of your diet is in check. You may have seen amazing before and after photos of people losing a lot of weight while using raspberry ketones. It is important to note that these people already took on a well balanced diet and exercise regimen.
Should I Take Raspberry Ketones?
Before deciding whether or not you should take raspberry ketones, you need to weigh the cost versus the health benefits. If your diet is already full of anti-oxidants, you may not notice much of a difference. If you are looking to lose weight with this supplement, give it a shot and see if it works for you. Be sure to supplement it with a well balanced diet.
The majority of people who want to pack on muscle or cut body fat look to bodybuilding supplements to help them speed up the process. Although these supplements are not totally necessary to achieve most goals, they can definitely make things a little more convenient. For example, many people are busy at work or school and do not always have the time to prepare a high protein meal. Instead, they will use their protein powder supplement to quickly mix up a shake. This will allow them to reach their protein goals for the day that they may have otherwise not been able to reach.
Many bodybuilders make supplementing even more convenient by shopping online. Many people at the gym get their bodybuilding supplements from here. I do know some people who just buy locally, but the number of people who do this seems to be getting smaller and smaller.
Our Top 3 Bodybuilding Supplements
- Whey protein – Whey protein is one of the most commonly used supplements in the industry, and for good reasons. Whey protein has proven to be a cost effective and simple way to help get your protein intake for the day. People love convenience so that makes it very appealing. Some people will even tell you that protein is more of a convenient food product than it is a supplement.
- Fish Oil – A fish oil supplement is probably one of the most beneficial supplements if you do not regularly eat fish in your diet. Fish oils contain essential omega 3s that have been proven have a ton of benefits to your health.Some benefits include: lower cholesterol, fat loss, increased joint pain, improved memory, and the list goes on.
- Creatine – Creatine is a great supplement for increasing your lifts, and building muscle. The reason creatine works so well is because it gives you a “pump” during your lift and keeps you from burning out too quickly.
There are many other great supplements out their depending on what your goals are. However, there are also those that are necessarily great supplements, but provide you with the best supplement of all: the placebo effect. The placebo effect can be very powerful if you buy in to the effectiveness that supplement claims.
Other supplements like BCAA supplements are also quite popular. However, they are not always necessary since most people get adequate BCAAs from their diet or protein supplement. However, they can be useful if you are one of those who like to train in a fasted state. Taking a BCAA supplement will not break the fast and it will help prevent muscle breakdown during your workouts.
Please keep in mind that supplements are just that, supplements! You still need to have proper nutrition and workout routines to get the best results. You should not rely on supplements only to get the results you are looking for
For me, it has always been tough to meet my daily vegetable intake goals on any given day. I am not a huge fan of eating vegetables dry and it just isn’t very convenient for me to prepare a vegetable based meal – especially if I don’t really enjoy or look forward to it. There is an excellent solution to this problem that I unbelievably overlooked for years – a Juicer. I seriously look forward to using it everyday because:
- I can prepare my fruits and veggies very quickly
- The drinks I have made so far are delicious
- I look forward to using it everyday therefore I am consistently getting my daily fruits and veggies (micronutrients)
Choosing a Juicer
You are probably now ready to look for the best juicer to help lose weight and for very good reason. There are many great models that are available depending on your needs. When shopping for mine, I looked at the amazon reviews to narrow down my top choices and then pick the one that is best suited for me. Since I only make juice for myself and at one serving at a time, I went for a smaller and less expensive model. However, some people like to prepare more juice at once. In this case you would go for the larger model.
Recommended Fruits and Vegetable Requirements
Vitamins and minerals are crucial for those looking to get into shape and maintain good health. I recommend getting 2-3 servings of fruits and vegetables each day. It will not only improve your overall health, but it will improve your performance in the gym. Not being a fan of vegetables, I have found that throwing spinach into my juicer with whey protein and fruit tastes great. Since I’ve been much more consistent with my fruit and vegetable intake, I honestly feel that my performance is improving as well as my energy. That said, you shouldn’t need my testimony to discover that fruits and veggies are good for you. This has been fact since the beginning of man. Get your fruits and veggies. And if you’re like me, get a juicer to ensure that you can get those veggies.
The Paleo diet is becoming increasingly more popular for those who are looking to improve their body composition and overall health. This diet is based on the premise that you will only eat commonly available foods like our ancestors did many years ago. These foods include things like fish, vegetables, eggs, nuts, and fruit. If you are strictly following the paleo diet, you cannot eat any grains, dairy products, or any other processed foods.
So does the Paleo diet really work? The answer is yes, programs like paleo burn, and other variations of Paleo work wonders on people, but not necessarily for the reasons you may think. The primary reason is the fact that the foods are less calorie dense, and more filling. It is more difficult to overeat when following the Paleo diet compared to other diets that aren’t as filling. Additionally, it tends to be easier for people to diet properly when a program is laid out for them.
One of the downsides some people find with the Paleo diet is that it can sometimes be tough to follow strictly. Our society revolves around eating foods in social gatherings so sticking to Paleo foods can prove to be difficult for many. Also, you have to be willing to cut out dairy and grains, which may prove to be a tough task for you.
Is the Paleo Diet Necessary?
It is up to you to decide whether the Paleo diet is the most optimal one for you to follow. You will absolutely burn fat following this diet, but you need to consider whether or not you can stick with it in the long term for the best results. It is common for people to take on a diet like this and get great results, only to eventually revert back to their previous habits and gain all the weight back. You might find a more flexible diet approach with a controlled energy intake, fiber, vitamins, and adequate protein easier to follow. After all, it is overeating that causes the creation of adipose fat tissue. Eating some higher calorie foods you enjoy every now and then shouldn’t be a problem if you are eating at a calorie deficit in the long term.
The best diet is always one that you personally can stick to consistently in the long term and still get the results you want. For some people, the paleo diet is a great way to eat the foods they enjoy, and get the results they want at the same time. For others, it might be difficult to cut out dairy products and grains, making it difficult to maintain the diet in the long term.
There are a ton of fat burners on available in the weight loss and fitness supplement industry today. Many of them can work, but they are by no means magic weight loss pills. These fat burners can only really work if you supplement them with proper dieting and exercise. You can’t just take the fat burner everyday and follow it up with 3,000-4,000 calories. This would only lead to weight gain, not weight loss.
Many fat burners work because they suppress your appetite and cause you to eat less each day. By eating at a calorie deficit, you are burning more calories than you are taking in. This will force your body to metabolize fat for energy. When eating at a calorie surplus, your body never has the chance to use fat for energy. Instead, it will store the extra calories as fat.
Do I need a Fat Burner?
Just like any supplement, you don’t necessarily need it to accomplish your goals. They are only meant to supplement your current diet and weight loss plan. Many people use them for convenience purposes. However, you can most certainly still get great results without the use of supplements. After all, many people simply do not have the budget to buy supplements. If this is the case for you, don’t worry! You can still accomplish your goals without them.
So before you buy Phen375 or any other fat burner, you need to decide whether or not you really need it to accomplish your goals. It is also important to do your research and maybe ask others who have tried the particular supplement you’re looking at.
If you do decide to take a supplement, you still need to put in the effort! There are far too many people who think that the supplement will do all the work. So if you have yet to put in the hard work, I would suggest that you try that before trying to rely on a weight loss pill.
If you are reading this post then you are probably wondering if Rasperry Ketones are actually an effective compound for weight loss. Many people are often skeptical when a new weight loss supplement takes off and hits the mainstream; understandably so – the market is flooded with magic pill supplements that claim nothing short of the fat falling directly to your wayside just after its consumption.
When searching the internet for raspberry ketone reviews, you probably noticed that it is tough to find solid information on any type of supplement regardless of whether it actually works or not.
The difference between the thousands of gimmicky weight loss supplements, and the Raspberry Ketone, is that there is actually some science behind it. A study done by the Ehime University School of Medicine found that RK prevented obesity in mice on a high fat diet. Another study by the Korea Food & Drug Administration concluded that the Raspberry ketone holds great promise in as an herbal medicine when it comes to its metabolic effects.
Although these studies where tested on mice, humans actually have many genetic similarities to mice. This means that there is a high probability that the results would be equally as impressive on humans.
The ketones found in raspberries are very healthy, and present no side effects. They are a regulating hormone that cause the fat cells to become excited and start giving up fat. The question remains on just how much fat one can lose by taking this supplement.
It is always recommended to exercise regularly and avoid a calorie surplus when trying to lose weight. Raspberry ketones appear to have a positive impact on fat loss, but as with any weight loss supplement, they should be used as a supplement and not as a magic pill. There is no doubt that raspberry ketones are great for fat loss when combined with a nice consistent diet and exercise regimen.
The supplement market is flooded with thousands of different types of diet pills, but do any of them actually burn fat?
Before even considering a diet pill, you should always ask your doctor or pharmacist to see if there are any negative interactions with the supplement.
If you are someone who wants to take diet pills, but does not make any effort in areas such as diet and exercise, then diet pills will do very little to help you lose weight. The ultimate way to lose weight is not by taking a magic pill, but by:
- Eating Less Calories than your BMR.
How Do They Work?
There are many different types of diet pills out there so it’s hard to put them under one category. Some are made of only natural ingredients (Acai for example) and some are more like prescription drugs. Many diet pills available on the market are designed for appetite suppression. They work because they help you avoid overeating and control your calorie intake more. Others pills are stimulants that elevate your heart rate in an effort to help you burn more calories.
Are they Worth It?
There are some pills that might help to accelerate weight loss when you are taking them in addition to a healthy diet and exercise plan, but it may not be worth the risk. It is important to do your best research before taking anything. Fat burning pills will never make up for a poor diet. Change your eating habits to a healthier one and eat high protein foods and exercise regularly. It may not seem like it, but there are plenty of healthy meals that taste great.
After you are able to consistently do these things, then you have the choice to consider supplementation. If you do choose to take fat burning pills, just make sure you take all of the necessary safety precautions by asking your doctor and researching the ingredients.
Should I eat more calories in fewer meals, or less calories more often? Should I skip breakfast, dinner? If I eat a snack, do I have to wait 30 minutes before I go swimming? If you ask a dozen different people about how frequently you should eat throughout the day, you will likely get at least a dozen different answers. A lot of weight (pun intended) is put into choosing how often to eat, and how much to eat at each meal. People often spend as much time planning the timing of their meals as they do the workout itself. But to answer these questions, we need to go back to our roots. Our bodies are designed to use food to expend energy, repair itself, and to adapt to the environment. And back in the day, when food required a little hunting and gathering, this meant eating whenever you were hungry. The scarcity of food, and the need to expend energy to obtain it, not to mention survive, justified eating whenever possible, and kept our ancestors from becoming slobs. Nowadays though, when 2,000 calories are obtainable in a meal ordered from the comfort of your favorite air conditioned vehicle, a little more restraint is necessary to limit the body’s resources relative to your personal energy expenditures.
Note that I said relative to YOUR body’s energy expenditures. Now I know a lot of people who want to have a body like Michael Phelps, and I would like to help them do that. But I am not going to run around telling people they should eat 12,000 calories per day (the calorie intake of Michael Phelps) which, if you have ever tried to eat that much, you might know requires eating huge meals constantly throughout the day. I wouldn’t give that advice unless… this particular individual finds themself training 8 hours per day in a swimming pool (and I mean more than just water aerobics) and hitting the gym in their free time.
So here is the question, should Michael Phelps be worried about spacing his meals, or skipping breakfast? The answer is plainly no. His body needs a certain amount of macro-nutrients (proteins, carbs, etc.) to sustain his activities. As long as he is getting all the nutrition he needs, he will be getting the most out of his workouts, repairing the strain on his body, and adapting to new techniques and demands that are put on his body. If he were to not get enough nutrients, he would have to worry about catabolic processes, and if he were to double his calorie intake, yes even Michael Phelps could get fat.
I know many of you are thinking that a comparison with an Olympic athlete is too extreme. You think that perhaps he has a genetic predisposition to shedding body fat. Questions about genetic predisposition and personal dietary specialists begin bubbling to the surface, but the reality of the situation is that you could take almost any competitive athlete and you will find the same results. Think of the offense of a football team, and compare a wide receiver to a lineman. Either one of them is expending more energy than you or I on a daily basis, but a wide receiver stays slim and a lineman stays hefty. Look at a picture of Dan Marino now without a shirt and compare it to him years ago. It is not the result of them spacing their meals with regard some arbitrary concept of time invented by humans much later than we began existing. It is a result of eating a quantity of food relative to the activity level of the individual.
If you need to eat smaller meals more frequently to be able to get all your protein, or to help avoid unhealthy snacking throughout the day, or if you need to eat larger meals less frequently to feel satisfied, then go for it. Don’t under-nourish your body, and remember to balance the amount of food you eat with your activity level. Take control of your body.
When it comes to deciding whether protein shakes are worth it for you, there is no definitive answer. Protein shakes are simply a quick and convenient way to get more protein in your daily diet. If you are able to get enough protein to achieve your fitness goals without protein shakes, then you will not benefit. Someone looking to build muscle will most likely need to use protein shakes to reach their daily intake goals. This is because it can be difficult to eat as much as 180g of protein from meat as it would take a lot of cooking and time to eat. In this case, you will definitely want to have protein shakes to help you add more protein to your diet.
However, I would only choose protein as a last resort and NOT a meal replacement. It’s always better to get real foods whenever you can and just add the protein supplement if needed.
The Cost of Protein Supplements – Avoid Getting Ripped Off!
As you probably know already, the fitness industry is absolutely flooded with bogus claims in order to market their product and get away with selling at a higher price. The soy protein market is way overpriced and they are guilty of a lot of bogus claims and are able to get away with the high markup as a result. Some of the whey protein companies are guilty of the same. The truth is that protein is protein. The “Super Power Max 2000″ protein brand does the same things as the “Standard Whey Protein Brand”. As long as it contains the essential amino acids then it will do the job. Whey protein is usually the cheapest. and it is also the best for post workout supplementation since it is able to digest so fast. Just be careful which whey protein brand you choose because the really high cost protein is definitely not worth the cost and the extremely cheap stuff may contain too much filler. This is why I recommend going with a recognized brand such as Gaspari or Optimum Nutrition Whey.
The Final Answer
If you are just looking to be healthy in general and maybe lose a little weight, you should be able to get enough protein just by eating things like chicken, steak, fish, beef, and even dairy products such as cottage cheese. These are great sources of protein that everyone should have in their diet. However, if you are on a busy schedule and find it difficult to eat ‘real protein’ all of the time then definitely have a protein shake.