Lose weight FASTER With Carbs
Carbohydrates get a bad reputation. More so because it's of the main factors that has caused obesity in America. However, there's more to carbs than what you think. Utilizing carbohydrates correctly can help you lose weight even faster.
Slow Digesting Carbs Vs Fast Digesting
Knowing the difference between slow and fast digesting carbs can provide a huge boost in your weight loss efforts. Here's what they have in common. Both provide energy as they become simple sugars broken down in your body by your intestines. The duration of how fast they're broken down makes them differ.
Examples of Fast Carbs
- Breads
- Cereals
- Sugars
- Fruits
These fast carbs turn into simple sugars in our body meaning it's broken down faster in our intestines. How's this beneficial? It helps with recovery after a workout as it restores glycogen levels. On the other hand, too much fast carbs can elevate blood sugars and cause weight gain, type 2 diabetes, and cardiovascular disease.
Examples of Slow Carbs
- Vegetables
- Whole Grains
- Seeds
- Nuts
- Beans
- Peas
All of which have a low glycemic index and can provide our bodies with energy over an extended amount of time. Unlike fast digesting carbs, the consumption of slow carbs will not spike your blood sugar. This is great as it'll help manage diabetes and more so control weight loss.
Carbs Provide The Best Workouts!
Let's face it, some days we just feel weak without energy. With no energy comes no motivation to hit the gym, and with no motivation comes weight gain. Why is this? Well most of the time it's the lack of carbohydrates consumed before a workout.
As mentioned previously, carbohydrates is an energy source that our body utilizes. Prior to your workout, any slow digesting carbs is beneficial for a long lasting, energy packed, and amazing workout. Post workout you'll utilize fast digesting carbs to help restore glycogen (energy) quickly.
5 Negative Symptoms Of Not Eating Enough Protein
Protein is god. The ultimate building block for creating lean muscle. A crucial element that facilitates weight loss and overall health.
In a perfect world, our community would be eating a high protein diet (1 gram of protein / bodyweight).
Unfortunately, our society has provided us with fast food chains that offer cheap meals consisting of high carbs and high fats.
And as much as we try to avoid fast food restaurants, sometimes the convenience factor draws us in.
Have you ever wondered why fast food is so damn cheap?
It’s because there’s little to no protein in each meal!
Protein is expensive..
It’s vital.
And unless you become a protein savvy consumer, you’re setting yourself up for failure.
Think you’re low on protein? Check the symptoms below.
Muscle loss
This one is the most obvious if you have a general understanding of how protein works. If you don’t here’s a quick run down.
Protein is the foundation for building muscle.
Without it our body starts to break down our muscles for energy which leads to a loss of strength.
What else is sad about not having not enough protein? Your metabolism slows down! Which can lead to weight gain. You can read all about how you can speed up your metabolism in ”5 Best Ways To Increase Your Metabolism In 2018 “.
Constant Sickness
Protein doesn’t just help build sexy toned muscles. It also facilitates in creating a healthy immune system.
How so?
Well the role of protein can help with fighting infections and also viruses.
So without an abundance of protein, our bodies will break down muscle for energy before using it to fight illnesses.
Craving all types of food
If you’ve ever craved an abundance of unnecessary snacks and meals..
It may be due to having a high carb / sugar and low protein diet.
The solution?
Eat more protein because it will even out your blood sugar.
Hair Loss
If for some reason you’ve noticed that your hair is getting thinner or falling out, you may want to look into how much protein you're consuming.
Here’s why..
When an individual is deficient in protein, their body stops growing new hairs to conserve the protein that they have left over.
Being that protein is fundamental for regenerating all cells, hair follicles included..
High protein is a must!
Slow recovery from injuries
Since protein is a building block and regenerates all new cells, slow recovery is obvious if an individual is protein deficient.
Add more protein to your diet and you’ll recover faster, period.
Conclusion
If any of these symptoms apply to you, it won’t hurt to add more protein to your diet.
Remember, having about 1 gram of protein per bodyweight is the fundamental rule of how much protein you should be consuming.
For instance, if you weigh 150 pounds you’ll need to consume 150 grams of protein.
8 Common Habits That Will Age You Faster
These Habits Will Rob You From Staying Young
Let’s face it, we all strive to keep our youthful appearance.
Whether it’s pumping iron at the gym
Buying the latest beauty products
Or seeking advice from Super Shreds Magazine
At the end of the day..
The goal is to stay young.
So am I going to reveal a magic pill that will keep you from aging?
No, I’m not.
Why? Because it doesn’t exist.
BUT, I have something even better.
Here’s 8 habits that will ROB you from your youth.
If you fix these habits in your life, I guarantee you’ll look younger
LONGER
The Daily Smoker
This one is obvious, and if you didn't know why here's a crash course. Smoking is the number one cause for lung cancer and heart disease. Not only is it killing you internally, but it'll start destroying your skin, showcasing fine lines and wrinkles. Not sexy.
Fun In The Sun
We love the sun. It brings forth good vibes with a punch of vitamin D. However, exposing yourself to too much sun can reap harmful effects. Here's why.
Being exposed to the sun for long periods can cause our skin to lose it's collagen and elasticity. What does this mean? Wrinkles.
If wrinkles don't bother you, keep reading. Studies have shown that not only do individuals develop wrinkles, but skin cancer as well. The skin cancer, melanoma, can be fatal so think twice before being exposed too long.
What can we do to protect ourselves?
Be sure to always apply Sunscreen with a minimal SPF of 30. If swimming is in your itinerary, be sure to reapply constantly
I don't have time to cook so Frozen Food It Is
I know cooking healthy food can be time consuming. There's a lot that goes into it.
- You need to buy the food
- Look up a great recipe
- And lastly, spend the time to prep and cook it.
But for a lot of us, time seems to make cooking 'impossible'. So what do we end up doing? Cook frozen food.
Here's the thing about frozen food.. it's filled with extremely high dosages of sodium. So if you think frozen food is delicious, you're probably a huge fan of salt.
High salt consumption can contribute to a variety of negative effects.
Some effects include:
- Water retention which leads to a puffy unattractive appearance
- High blood pressure
- Wrinkles
- Sodium
- Dehydration
With all these negatives, you may think twice about warming up your next frozen dinner.
You like to burn your food
I know plenty of people that are disgusted with raw meat. Any signs of pink in their steak will cause a spike of uneasiness. But here's the thing, burnt meat causes cancer.
The charred parts of meat are what you call carcinogens. These carcinogens are cancerous compounds that alter DNA and become extremely toxic to our bodies.
You don't eat Organic
You know about preservatives and you know about artificial flavoring.
And as much as we try to avoid 'artificial'
Sometimes it's just impossible to do.
But here's what you need to know. Anything not ORGANIC can pose several health risks. Here's why..
- Fruits and vegetables deemed not organic is most likely treated with pesticides.
- Meat can be treated with growth hormones
- Packaged and canned foods are flooded with preservatives
So you're probably wondering what effects this has to our bodies. Well with the combination of pesticides, growth hormones, and preservatives..
Our bodies go through a wrath of hormonal imbalances and inflammation. Studies also have found that weight gain is more common in individuals that GO inorganic.
Eating all types of fried foods
Yes, we may all be guilty of eating fried foods.
But how do you avoid that sweet fried aroma of crispy golden goodness?!
Simple, know that it makes you age faster.
The free radicals that release in deep fried foods cause our skin to age much faster resulting in unattractive wrinkles, saggy skin, and possible breakouts.
Moreover, the daily consumption of fried foods can do a number on weight gain and your internal organs.
You still can't believe it's not butter (Margarine)
We're going to keep this one simple, margarine contains trans fats. Research shows that consuming any type of trans fat can reduce the hydration in our skin.
What does this mean?
Wrinkles. You don't want that do you?
Another drink please
We saved the best for last, drinking.
First off all, drinking 1 or 2 glasses of wine is perfectly healthy.
Here's some quick reasons why.
- Wine could preserve your memory.
- Studies show that individuals who drank more wine had slimmer waists than those who drank hard liquor.
- Boosts immune system
- Stronger bones
- Prevents blood sugar issues
Now here's the bad news. Drinking too much IS bad for you. An excess amount of liquor can rob our bodies of vitamin A, which is essential to maintain a youthful appearance.
Oh and you may already know this, but drinking too much can be extremely harmful to our liver.
Conclusion
As much as we would like to look young forever, it's pretty much close to impossible. However, we can change our habits today to start looking younger tomorrow.
Throughout this article you may have noticed that diet has a huge impact in our appearance.
It's worth noting that you should check out the following articles:
10 Foods That Will Turn Your Body Into A Fat Burning Machine
6 Foods That Can Be Toxic To Your Health
This Supplement May Give You Bad Acne
If you’re a bodybuilder or lift weights occasionally, supplementation is most likely in your diet.
With that said, there’s been myths going around claiming some of these supplements can cause acne inflamed skin.
Is it true?
You bet it is. But before we go into depth of which supplements trigger acne, let’s briefly talk about what acne is and how it’s formed in our bodies.
Acne 101
What is acne?
It’s unattractive and annoying. It’s definitely a disorder that we would all like to prevent. So what is it?
Dirt clogged skin pores
Individuals that are not acne prone will shed skin once a day. On the other hand, acne prone individuals will shed anywhere between 3-5 times a day which results in clogged pores.
Clogged up pores are filled with dead skin cells and oil which is the perfect recipe for breakouts and bad skin.
Although we can help prevent acne triggers through our diet, acne is ultimately based off genetics and hormone imbalances.
Alright enough talking about what Acne is, let’s get straight to the supplements.
Whey Protein
Believe it or not, whey protein is a supplement that triggers acne in acne prone individuals.
How?
Due to it’s dairy properties, whey protein will signal and aggravate acne by enhancing insulin. Consuming any dairy product can increase iodide levels in our bodies, hence further aggravating acne.
Solution
Yeah it’s sad that you may need to sacrifice clear skin for gains. But there’s an effective alternative to Whey protein.
The best way to avoid breakouts is to use a plant based protein.
Plant based protein vs Whey
Plant based proteins contain zero dairy and can provide gains via pea, brown rice, organic chia seed, and organic hemp protein. Each plant based protein provides a slightly different formula.
Top 2 Best Plant Based Protein Brands
1. Orgain Organic Protein
This protein is one of our all time favorites. Out of all the vegan proteins, Orgain stood out from the rest. The only downside to this protein is that it will require 2 scoops (servings) to yield 21 grams of protein. If you’re working out everyday, be prepared to go through this protein quick!
Taste
The taste is definitely bearable and slightly chalky. However, the chalky characteristics is given with any plant based protein. Definitely appreciate the variety of flavors Orgain has to offer.
- Creamy Chocolate
- Sweet Vanilla Bean
- Matcha Green Tea
- Peanut Butter
- Mocha iced (Sold in individual smaller packs)
Mix-ability
We found that Orgain protein is easily mixed in a blender bottle without the shaker ball. The consistency of the drink is smooth with little to no clumping.
Price
This protein is priced pretty competitively. It’ll set you back about $25 depending on which size you purchase.
Amazon Reviews
- Positive
- “I like the taste, compared to other powders I have tried. It is not a DQ shake, but for a vegan protein shake it is good.“
- “For the price you really can’t go wrong. Good, smooth flavor.“
- Negative
- “This product was too sweet even with using half the amount in my shake. It gave me an upset stomach. I was looking for a plant based protein but this is not for me.“
- “asted great the first couple times I purchased it, but the most recent purchase tastes like chalk. Won’t be buying again.“
2. Vega Sport Protein Powder, Vanilla, 1.83 lb, 20 Servings
If the amount of protein per serving is a concern to you, Vega Sport may be your best option. With one serving you’ll benefit with a whopping 30 grams of protein. Orgain can’t compare.
Taste
I actually like the taste of Vega, but some may disagree. If you’re completely new to vegan protein, it may take a few drinks to get used to. However, to compare this with Orgain, I would prefer Orgain.
- Mocha
- Vanilla
- Berry
- Chocolate
Mix-ability
We found that Vega protein requires more effort in mixing. Without a blender ball or equivalent, you’ll be drinking chunks of protein. Probably the number 1 downside to this protein.
Orgain wins here.
Price
The price of this protein is a bit steep. For 20 servings, you’ll be spending $36.80.
Amazon Reviews
- Positive
- “In terms of flavor, I have tried all 3 (mocha, chocolate, vanilla) and they all taste like artifical flavoring and stevia – which most people will enjoy.”
- “I absolutely LOVE this protein powder. I’ve found the best way to consume it is with 10 ounces of ice-cold water to one scoop.“
- Negative
- What I imagine clay would taste like. It’s tolerable and I wanted to like it …
- Yuck is all I can say. One scoop in my vegan smoothie and I about threw up. Berry flavor is so fake. I need a tasteless vegan protein powder and this isn’t it.
Wrap up
If you’ve been suffering from acne due to the consumption of supplements, the first one to drop is Whey. With its dairy characteristics, it is more than likely it’ll trigger unwanted acne.
However, if you don’t care about clear skin I would highly suggest to stick with Whey protein. Whey protein has amino properties that optimally builds lean muscle faster than Vegan protein.
A Simple and Extreme All Natural Pre Workout Smoothie
Toss your chemical induced pre workouts and give this all natural pre workout smoothie a go.
The problem with pre workout supplements today is simple.
Unless you’re a supplement savvy
You probably don’t know half of the ingredients listed on the packaging.
And more so, you become victim to consuming foreign substances
This practice can put you at risk for negative health effects later down the line..
However today we’ll keep it simple
Our home made pre workout recipe consists of 3 SIMPLE INGREDIENTS which yields over 200mg of caffeine!
An amount higher than a lot of pre workouts in the market
and WITHOUT the harsh chemicals.
Ingredients
Nescafe Tasters Choice Instant Coffee (2 teaspoons)
Hot water
Caffeine Amount
- Nescafe Tasters Choice Instant Coffee – 65mg per serving
- 1 Green Tea bag yields 50mg per tea bag
Prep
- First boil or microwave water. I find microwaving a cup of water is the easiest and most efficient.
- Steep 2 Green tea bags in the hot water for 5 minutes (Yields 100mg of caffeine)
- After you remove the tea bags, add 2 servings of Nescafe Tasters Choice Instant Coffee
- Mix thoroughly
Different Ways To Drink
HOT
If you’re in a rush or need a quick pick me up, go ahead and consume your homemade pre workout after mixing everything thoroughly (PREP STEP 4)
ICED
- Refrigerate your pre-workout for about 2 hours or leave overnight
- Throw ice in your blender bottle
- Toss your chilled pre workout in the blender bottle
- Shake and enjoy
Smoothie
- Use your chilled pre-workout
- Throw inside a blender
- Blend
- If content is too thick, add some water.
- Pour in a new cup
- Enjoy
Caffeine Usage Warning
In an article published by the Mayoclinic, the recommended amount a healthy adult can consume is about 400 mg. Anything more is toxic to your body.
If you’ve ever experienced a crash or received a migraine drinking cups of coffee, chances are you went overboard with the caffeine.
Wrap it up
So there you have it, a simple and an extremely effective natural pre workout.
Some extra advice – Be a savvy and knowledgable consumer when purchasing any supplement. Know exactly what all the ingredients are used for to prevent any negative or allergic reactions. Don’t where to start? Check out the ‘6 foods that can be toxic to your health‘ and explore some common household items that lead to illnesses down the road.
6 Foods That Can Be Toxic To Your Health
Walking into any grocery store, we're immediately bombarded with terms such as..
"Natural ingredients"
"Always organic"
"Fresh"
However, what the common consumer doesn't know is that a lot of these brand named products cover up their ingredients with glamorized marketing.
Unless you actually know what to look for in a product, you're putting yourself at risk by consuming unhealthy fats, preservatives, and fillers.
Potentially making you bloated and adding unwanted weight around your waistline.
But you don't have to worry about all of that because we have your back..
Today we'll be going over 6 unhealthy household foods and its effects.
And as a bonus we'll list alternatives for each food respectively.
So lets get started.
BBQ Sauce
If you're the type to marinade your BBQ in sweet savory sauce, you may want to think again. Most BBQ Sauces that you find in the grocery stores contain high amounts of sugar. Consuming high amounts of sugars can lead to a huge array of illnesses such as type 2 diabetes and extra calories.
Our alternative is to create a healthier sauce alternative. You can start by mixing a batch of tomato paste, Worcestershire Sauce, vinegar, and spices.
Diet Ice Cream
Do not mistake the term "diet" for healthy. A lot of diet ice creams we find in grocery stores contain an unhealthy ingredient known as Polysorbate 80.
What is this?
It's a lab made additive that can lead to colon cancer and inflammation in your intestines.
The only reason why companies add this into their ice cream is to provide you with the addictive creamy consistency of regular ice cream
Our healthy alternative would be Halo Top Ice Cream. This ice cream yields about 320 calories per pint and includes wholesome ingredients.
Chef Boyardee
First of all let's talk about how this is a canned meal. Most canned meals contain a higher sodium content than home made meals. What does high sodium mean? A life of diabetes and heart disease.
Second is that their sauce contains high fructose corn syrup. For those of you that don't know what high fructose corn syrup is, it's a cheaper version of regular sugar that is used by companies to save money. Consuming a high amount of this syrup can be highly toxic to our bodies.
A healthy alternative is to find ravioli freshly made at your local grocery store. You can locate freshly made ravioli in the refrigerated pasta section.
Brown Rice
"Eat brown rice, it's healthier" Even though brown rice can be amazing to shred weight, it can also be a lot more detrimental. Recent studies have found that brown rice is starting to contain arsenic which is a carcinogen. If you didn't already know, consuming carcinogens can lead to a variety of illnesses such as skin and bladder cancer.
Don't be afraid to eat white rice from time to time. As long as you're applying the 3 extremely simple tips to burn fat fast , you'll be fine!
Oreos
We've all come to love Oreos. Whether it was a topping on our ice cream or a guilty snack, unhealthy ingredients rarely came to mind. However, any savvy snacker should know that Oreos contain Palm oil, a substance that triggers fat-causing inflammation. Palm oil + Oreo addiction = Weight Gain
An alternative to Oreos would be Country Choice Organic Sandwich Creme Cookies!
Some of the healthy facts about this cookie
- A classic organic chocolate sandwich cookie with a vanilla crème filling
- No hydrogenated oils
- 0g Trans fat
- USDA Organic
Boxed Mac & Cheese
Yes it's convenient, but convenience comes with a price. 1 serving of Kraft's Mac & Cheese yields over 500mg of sodium. With that amount of sodium you've hit the majority of your recommended intake for the entire day.
The consumption of a high sodium diet can lead to health issues such as heart disease and more.
Instead of instant Mac and Cheese, do yourself a favor and boil fresh pasta and grind organic cheese on top. It tastes 200% better!
3 Life Changing Reasons You Should Workout In The Morning
Stop sleeping in and start being more productive. Here are the 3 top reasons working out in the morning can change your lifestyle.
Morning hormones creates more gains
Studies have shown that testosterone levels are higher in the morning. A natural boost in testosterone can help push you through heavy lifts and or high intensity workouts.
Exercising in the morning literally gives you a huge advantage in utilizing testosterone at it's peak level.
So why workout in the evening?
Say goodbye to excuses
We've all experienced this, at the end of the day we're broken down by work, meetings, and life in general. Once the evening hits excuses come pouring in which eventually prevents most from stepping into the gym.
Excuses are one of the number one reasons a lot of people don't conquer any of their goals. Don't be that person. Learn to limit the number of excuses by making small sacrifices by working out in the morning.
Fat burn on autopilot
By applying HIIT or Resistance training in the morning, our bodies are geared towards burning fat throughout the day.
How so?
Well during exercise, we receive a huge spike in our metabolism which is the number 1 driver for burning calories at rest.
So whether you're in a meeting or studying for school, know that you're burning fat at the same time. Isn't that just lovely?
After thought
For some, it's tough getting up in the morning. We understand. However, if you think of these 3 key reasons the moment you wake up, chances are you'll be up and working out in no time.
4 Crucial Tips To Stop Hunger In Its Tracks
Be in control of your body and more so your appetite. By applying these 4 simple tips you'll be 1 step closer to achieving your dream body!
Let's face it, keeping a close eye on our diet is a must when shredding fat. As we continue to cut calories our meals tend to get blander and blander.
Fortunately, You can control your hormones that trigger hunger by applying the tips below.
There's 2 different types of hunger you must look out for, Real Hunger vs Bored Hunger.
Let’s compare the difference shall we?
Real hunger: You ever watch that Snickers commercial where everyone is playing soccer and one of the players turns into a grumpy grandma? And once the grandma eats the Snickers she magically transforms back into the soccer player?
Well whether you watched it or not, real hunger is the moment you become irritated with everything and everyone.
Bored hunger: Some people eat because they’re just bored with life. Have you ever unconsciously snacked on a bag of potato chips while watching TV?
Yeah, we’re all guilty of it..
But it's not your fault! Why?
Because at the time you didn't know the 4 steps to combat hunger.
THE 4 STEPS
Drink water the moment you feel hungry
Ph.D Jennifer Bowers claims to drink a ice cold glass of water once you feel hungry. Why? Because dehydration can be masked as hunger. Hydrating yourself throughout the day may prevent hunger flare ups which in turn leads to weight loss.
I personally carry a Hydro Flask and fill it with ice cold water. This prevents me from purchasing or drinking anything that would trigger bad habits.
One study also found that individual who drank 16 ounces of water before every meal lost significantly more weight than those that ate first.
If you build the habit to drink water throughout the day, you'll notice that your hunger flare ups will seize or be significantly less than before. Try it!
High Interval Training (HIIT)
If you want to freeze hunger, incorporate a 2 minute non-stop high interval training to your day. Studies have shown that short bursts of HIIT between meals influences your appetite.
Why is this? It's due to the fact that our bodies suppresses the hunger hormone plasma acylated gherlin.
Protein, protein, and more protein
You may already know this..
But protein is the building block for rock solid muscle
However, did you know it assists in suppressing your appetite?
Individuals that consume higher amounts of protein have shown to feel more satisfied throughout the day.
With a high intake of protein, your body is able to guard and build your existing lean muscle, which is the main element of your metabolism.
How much do you consume?
1 gram of protein per body weight.
For instance, if you weight 150 pounds you'll need to consume 150 grams of protein to maintain your muscle mass.
Vegetables keep you fuller
When meal prepping it's best to consume a larger amount of vegetables because it keeps you fuller longer
And without the extra calories.
Quick tip: Eat a bowl of vegetables before every meal and you'll notice that your appetite will start to shrink allowing you to eat less.
It's the key to fat loss.