Five Foods that are Making You Tired

By Jason Friedlander on November 9, 2015 Bodybuilding / Fitness, News / Information, Nutrition

“ITIS” according to Urbandictionary.com, it’s the drowsy, sleepy feeling you get after eating such a big meal. How many times can you say you got the “itis”? Maybe you get it every so often, or maybe after every meal. Did you know that some of your favorite breakfast, lunch, and dinners are actually causing you to be sleepier. That’s right wake up and take a nap, eat lunch and take a nap, dinner time then head straight to bed. These foods are not only causing you to be sleepier, there actually causing you to lose gains, and no one wants that! What I am going to do is give you a list of foods that are actually causing you fatigue, lethargic, and drowsiness behaviors. So for the people who want to avoid feeling exhausted, cut these foods down and I bet you will feel way more energized.

1. Processed Food – Most processed foods are rich in sodium and preservatives. All those additives slow you down and take so long for your body to digest. I suggest switching from processed foods to foods that are fresh and rich in nutrients

2. Sugars – Simple sugar taste great but can be so bad for your energy levels. They will only keep you alert for so long before you come crashing down (depending on how long it takes for your body to metabolize). I suggest switching to complex carbohydrates like whole grains and fruits. Keeping a well-balanced diet throughout the entire is important in maintain healthy energy levels.

3. Trans Fat – Trans Fat is never a good food to have period. It can lead to heart dieses, increased cholesterol, and put you at risk of developing Type II diabetes. Avoiding foods with the words “partially hydrogenated oils” and hydrogenated oils. I suggest switching to a healthier fat such as whole tree nuts and avocados.

4. Caffeine – Much like sugar, caffeine will give you a jump for only a short period of time. If you find yourself sipping on sodas and energy drinks throughout the day, maybe switch to a black coffee. But only if you need your fix. (cuz I do) lol.

5. Types of meat you choose – Did you know that not all meats are created equal! Some meats require more energy to break down inside our body as where others are easier to digest. Red meat usually takes up to 72 hours to break down in out body, as compared to a white meat that will take 4-5 hours. I suggest just switching up what meats you’re eating and when you’re consuming them. Try a fish or poultry in your diet to see if that leaves you feeling less sleepy.

 

So next time you go to build your diet plan, try avoiding these 5 foods. Always remember to get at least 7 hours of sleep a night and drink plenty of water to stay hydrated. Any questions please leave them in the comments box below!

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Benefits of a High Protein Diet

By Jason Friedlander on November 2, 2015 News / Information, Nutrition

 

Ever wonder why the scale just will not go down? Day after day, Night after night, you step on 3 or 4 different scales, seems like 3-4 times a day and never is there any weight loss at all. You can’t seem to figure it out, I mean you changed your eating (less carbs), you changed your workout pattern (your actually in the gym lifting now). But still, no change. May I suggest one tinker with your weight loss journey? EAT MORE PROTEIN!

Now I know this does not work for everyone, but for some this does. And the benefits of a higher protein intake in your diet plan may amaze you in results. Many studies have shown that a higher protein diet can preserve lean body mass, control weight, and improve in cardiovascular risk factors. It can help enhance your metabolic rate and act as a slow digestive macro nutrient in your day.

The RDI of protein is around 15% your age range, but I tend to keep mine at a traditional bodybuilder split of 40/40/20. That’s 40% Protein, 40% carbs, 20% fats. I believe that what works best for my body. As my goals change however so does my splits. If increase my cardio training for a marathon or any type of High Impact steady state cardio, I do a Moderate II diet split of 55% carbs, 25% Proteins, 20% Fats. Try and see what works best for your body, keeping a well-balanced diet throughout the process.

An example day for me would be

Meal 1 (Pre workout): eggs (with veggies) and oats

Meal 2 (post workout): 1 Scoop protein powder and coconut water

Meal 3: Greek yogurt and granola (with dried fruit)

Meal 4: Chicken and Sweet Potatoes (with veggies)

Meal 5: Cottage Cheese and a nut butters

Meal 6: Fish and Spinach salad (with homemade oil-based dressing)

This recommendation in your diet can only improve weight loss if you exercise though. This can only be optimal for you if you’re in an individualized training program. Meaning that if you live a sedentary lifestyle, increasing your protein for energy expenditure may not help you lose weight. You’re also going to want to seek proper nutritional help regarding a customary food plan towards your individual goals.

Now knowing all the benefits of a higher protein intake, let’s put this knowledge to use and list some examples of ways to increase your protein throughout the day.

Veggies

Spinach, kale, broccoli, cauliflower, mushrooms, parsley, tomatoes, peppers, peas

Meats

Beef, poultry, fish, eggs,

Dairy

Milk, Cottage Cheese, Yogurt,

Others Sources

Tofu, Hummus, protein powders

Hope you enjoyed the read and found this information useful. Remember never increase your weight loss by restricting calories and always seek professional help.

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O.L.

Don’t Say it Unless You Mean it

How many times do we hear these words? We scroll through our news-feed, fitness quote after fitness quote. Meme after meme, a few snickers here, a loud laughter after that. But how serious do we take those words? Are they just another fitness cliché or do those 7 little words really mean something to you. Walking through the halls of a company that takes those words as serious as their products, I can tell you those are not just some words to Olympian Labs, Inc. they are words they stand by.

This week I had the pleasure of sitting down with a supplement brand that makes living healthy achievable. I wanted to see how Olympian Labs, Inc. differs from the rest of the brands out there. I wanted to go inside and get a behind the scenes look at this new supplement company who is taking Phoenix by storm. I say new lightly because even though O.L. has been around since 1992, their amazing director of Marketing, Ms. Stacey Dill has taken this supplement and rebrand it, created a healthy living team, and is making huge online presence here in Phoenix. So I wanted to ask her just 5 questions….

How did O.L. get started?

“20 years ago, two bodybuilding athletes were seeking a safe, effective health supplement that lacked artificial colors, sweeteners, and preservatives. And quickly they found that a product like this was hard to come by so they created Olympia Labs.”

What is your best-selling product?

A AK-G Powder Pre-workout.

Why?

“Because it gives you a better workout, it’s mixable with anything given the fact that its unflavored, and its helps in any level of fitness. Whether you’re a high intense athlete or just looking for an extra boost in your workouts. A Ak-G Powder will give you just that.”

Arginine Alpha-ketoglutarate (also known as A AKG and arginine) is a nonessential amino acid that’s necessary when it comes to making nitric oxide in the liver. Combined with N.O., A AK-G enhances the muscle-building effects of lifts and nutrition. It helps your workouts last longer and breaks down the by-product of lifting (ammonia) in your liver. L-argnine increases nitric oxide production in blood vessels, by increasing their diameter and does this without raising blood pressure. When blood vessels increase in diameter, more blood reaches the muscles and tissues and can provide a larger amount of nutrients and various muscle-building hormones.

What is one thing that separates your brand from the next? 

 

“we believe in the natural product. You won’t find artificial sweeteners or fillers in our product.” The lifestyle and demographic that this brand absolutely targets is health. They 100% represent building a better YOU! They have even gone as far as creating a healthy living team. Captained by Jeremy Scott of Jeremy Scott Fitness. This healthy living team embodies all aspects of fitness. From mind, body and nutrition, coaches like Ben Novak, Monica Millage, and Kim Maes definitely cover all aspects of a wellness program. Not only do they provide a pure quality supplement but they have the team to back it up and there put words to results.

 Where do you see O.L. in the next 5 years?

“In everybody’s cabinet” There plan is distribute, and they are killing it. Right now you can find them on shelves in Hi-Health and Vitamin Shoppe stores but be on the lookout for grocery stores also. O.L. believes in their product so passionately. To them it’s not about having the flashiest label or high-priced product. It’s about taking a step towards living a health conscious lifestyle. Yes, supplements are everywhere in fitness but you cannot supplement a negative attitude when you buy a bad quality product. O.L. is not here to “sell” you on their brand, they let the results speak for themselves. In fact during this sit-down Ms. Dill said that she has adopted a healthy lifestyle and making better choices for herself too. Olympia Labs has a vision.

Any future events for O.L.?

“47-day challenge and Phoenix 10 k”. November 1^st, O.L. will be out repping there product during the Phoenix 10k Race. This race helps prevent childhood obesity an it is located in downtown Phoenix at Cityscape. Come check them out. Also, on Aug 10^th, Olympia Labs will be sponsoring a 47-day challenge. They will be providing athletes from all over the country with a starter kit of supplements and programs to get them going on their journey towards a healthier lifestyle. Log onto there Facebook page, https://www.facebook.com/OlympianLabsInc to check out updates and progress with these amazing people.

Don’t say it unless you mean it…next time put action to your words like Olympian Labs, Inc. does. Stop making excuses on why you can’t and take charge of your health.

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Best Protein Powders for Women

Have you ever walked into a sports nutrition store and wondered, “what the hell kind of protein powder should I get?” Sometimes it may feel like a maze and sifting through all the different brands of protein might be a little confusing and time-consuming. You have things like whey or casein, isolate or hydro-isolate, or my favorite chocolate or vanilla. Now as a male, I know I can basically almost drink anything. So for picking out a protein, that’s pretty easy. But as a female, I fully understand that it has to be good tasting, not to heavy on the stomach, and won’t make you look to beefy right. (I can’t tell you how many times I’ve heard females come up to me and say they wont take protein in because there afraid to look like a man. Before we go any further, let me clear this up, drinking a protein shake 1-2 a day will not make you look like a man!) But that’s a whole other topic. Lol. Anyways back to the story, so for women I have composed a list of some of the best protein powders you can pick up with confidence knowing that itll help you get to your fitness goal. Because let’s be real, you work so hard in the gym, you deserve the results you put the work in for.

Easiest protein powder on your stomach which won’t leave you feeling bloated and full.

MRM Veggie Elite

Why I choose this: I choose this product first because in my experience, i have come across a lot of women who are or have a sensitive issue with lactose based products, I.E. whey protein. So to help with the digestive track and make you feel less bloated when you consume a protein shake I believe a plant-based protein powder might be the best for women. It’s very easy to digest and because it is plant-based, it carries a much more complete chain of amino acids. I prefer the chocolate mocha one myself, but lately I have been getting into to vanilla flavor for my A.M. shakes.

Most inexpensive protein

Optimum Nutrition Gold Standard Whey

Why I Choose this: I choose this because like some women I go through my protein powder bottles it seems like every 2 weeks if im lucky. So for me to break the bank and spend $50-$65 on a protein powder every time I need one is a little bit outrageous. I like ON’s whey protein because its inexpensive, (I have looked around and seems the average cost is $27.99 per bottle) and gets the job done. You can find it in almost any store and because of their branding on the label it’s very easy to recognize. Now I’m not a big fan of whey protein for women but for those females that have a steel stomach and can digest anything, a quick easy protein to pick up is the ON Gold Standard Whey Protein.

Best tasting protein

Cellucor Cor-fetti Cake Batter

Why I choose this: Ummm cake batter of course!

Overall Best Protein Powder for Women

Vega One Protein Powder

Why I choose this product: Vega one protein powder is an all-natural veggie protein powder with no artificial sweeteners. Vega One can be an excellent choice for those on a calorie-reduced diet. With 6 g of fiber, 15 g of protein and 1.5 g Omega-3, Vega One is naturally filling and satisfying. Vega One is 100% plant-based, contains no trans fats or cholesterol, and because it includes digestive enzymes to facilitate the breakdown of nutrients during digestion, Vega One offers effective nutritional absorption and higher net gain nutrition. It provide probiotic for women and its cost per serving is very inexpensive. You can find it in any natural health food store and they also offer smaller sample packs to try their different flavors. I’ve heard the vanilla chia is the best!

I really hope this help you become more knowledgeable when choosing a protein powder on your next visit to the health food store. Remember to try different proteins and the way you prepare your shakes, that’s the key secret to any successful meal plan! Don’t forget to check out more fitness tips and nutritional advice by following me at

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Are Migraines and Artificial Sweetners Connected?

OK OK OK...so I'm sure you probable heard of how migraines are caused by fake sweeteners....wait you haven't?
Your telling me that for the past 10+ years and in some cases as even far back as you can remember you have been experiencing migraines and couldn't figure out why. Hmmm maybe you just like the feeling of your head feeling like its caught in a vice grip. Well i hope after you read this blog, that you'll understand more why you have migraines or are experiencing them.
now there are a lot of food triggers that cause them, alcohol, chocolate, caffeine, etc. but i want to just trigger one and that is artificial sweeteners.
first to understand what a A.S. why it causes so much pain, you gotta know what it is. The actual definition of it is, "a non-caloric substitute for sugar that is often intensely more sweet, such as aspartame, acesulfame potassium, saccharin, alitame, and sucralose"-definitions.com
OK so alot of words right? lets put it like this, these are all chemically generated substances that are produced for the pleasure of satisfying your "sweet tooth" craving. so when you pour piles and piles of fake sugar in your cereal, or load up on fake cream in your coffee, these sweeteners are not recognized by our body and then our body has to build up a work twice as hard to digest and dissolve them. Now don't get me wrong, they do make dieting and meal planning alot easier. However anytime you introduce a GMO into your body, your body will look to it as a unusual food and therefore cause all types of issues, especially your blood sugar level which is a direct connection to your migraines and nutrients carried throughout your body.
Now i know this seems very confusing, like what do you eat then? Now here the kicker when i say eat fruit, 10 other people will say fruit is bad because the fructose will get digested in the liver. Seems so confusing. When i write eat this, you read eat that. Bottom line is everything is balanced in moderation, and if you can cut out a few GMOs along the way and introduce yourself to "clean eating" then you've made good strides in the right direction. 
So i leave you with this thought, if your sick of experiencing headaches and migraines, bloating and uncofrtableness, or even feeling low energy levels. take a look at what your eating. Was it produced pre-agricultural shift era? will it help your body or hurt your body? it is nutrient based or vitamin enhanced? 
or are you just grabbing it cuz its what you know? HMMMM...

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Also check out this article on digesting fruits in your body, some really great insight. http://www.fitzeefoods.com/fruit-digestion-proper-eating/