What to Eat at Night to Lose Weight

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Over the years, I’ve heard a lot of different opinions on late night snacking.

Many people believe that nothing should be eaten too close to bedtime, while others say that it’s total calorie intake across the day that really matters.

Those that avoid late night snacks claim that it’s a key step to weight loss. But most studies on the issue show that it has more to do with the types of snacks chosen. More often than not, when people eat late in the evening, they tend to make bad food choices.

My own perspective on this issue all comes down to metabolism. Based on the principle of keeping your metabolism in high gear for as long as possible (in order to burn as much fat as possible), there’s really nothing wrong with eating at night. It all comes down to the choices you make, and ensuring that you’re preparing your body in the right way for a good night’s sleep.

In fact, there are a number of foods that will actually get your body burning more fat while you sleep. As long as you avoid foods that are high in fat, sugar, and carbs, you really don’t need to worry. Let’s take a look at some foods you can eat at night to lose weight…

What to Eat at Night to Lose Weight

Lean Protein – If you’re looking for a snack before bed, the first thing you should be looking for is protein. Foods high in protein will not only make you feel more full and satisfied, they’ll also boost your metabolism and burn more calories while they digest. That means you’ll be burning fat while you sleep!

Some good high-protein options are almonds, pistachios, hummus, and of course turkey (which will also help you sleep). If you’re working out hard at the gym, you can also make a simple protein shake with a satisfying whey protein like Gaspari Nutrition Myofusion or Vega Complete Whole Food Health Optimizer. In addition to burning more calories, you’ll also improve muscle recovery at night.

Fruit & Veggies – Not surprisingly, fruit and veggies also make great late night snacks. Don’t go too heavy on the fruit though – too much sugar, even from a natural source, can interfere with your weight loss goals. Go for something like carrots with hummus, sugar-free dried fruits (cherries will also help you sleep), or apple slices with some low-fat cheddar cheese.

Super Foods – You’ve all heard of super foods, right? Many super foods make the perfect bedtime snack, since they’re packed full of amazing nutrients that will boost your metabolism and help your body recover from the stresses of your day. Here are some ideas…

These are just a few ideas, but keep in mind that eating at night can actually help you lose weight! You just need to be smart about your snacking choices, and go for foods that will give your metabolism a boost while you sleep!

Have any questions or feedback about What to Eat at Night to Lose Weight? Please leave a comment below…

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15 Minute Fat Burning Workout

Tight on time? Finding it hard to fit in those extra fat-busting workouts?
Time is an issue for all of us, and it’s one of the biggest complaints from my clients trying to lose weight. And the truth is, real weight loss requires a decent amount of time and effort, so it’s no wonder people get frustrated.
Over the years, I’ve tried to offer up some effective workouts that can be fit into tight schedules or used on busy days. So here’s a 15 minute fat burning workout to get you shedding the pounds on days when you just can’t seem to find the time!
The 15 Minute Fat Burning Workout
This 15-minute workout incorporates 4 different fat-busting exercises. All you need is a set of dumbbells, so this workout can easily be done at home or at the gym. Cycle through these exercises, performing each one to exhaustion or failure.
1. Alternating Standing Oblique Crunches
Standing with your arms overhead, bring your left elbow and right knee together, then return to starting position. Repeat on your other side, switching to right elbow and left knee. Make sure you keep your back straight and your abs engaged throughout the movement. To get more intense, hold a light dumbbell in each hand. (view image)
2. Forward Lunge with Lateral Raise
Stand in a lunge position, holding a dumbbell in each hand. Bend one knee until your front thigh is parallel to the floor. As you bend, raise your arms to shoulder height. Then return to starting position. Repeat the same number of reps on each side. To get more intense, hold the lunge longer or try a heavier weight. (view image)
3. Single-Arm Dumbbell Swing
Stand in a squat position with your feet wider than hip-width, with your toes facing forward. Hold one dumbbell between your knees and get in a squat position, swing arms up and straight ahead as you push out of the squat. Hold the squat for longer to get more intense. (view image)
4. Single-Leg Hip Raise
Lie on your back flat on the floor. Bend one leg at the knee and hold the other leg straight up in the air. Raise your hips off the ground and hold for 5 seconds. Then return to the floor. Switch legs, repeating the same number of reps on each side. To rev this one up, use a resistance band or add ankle weights. (view image)
Remember, I don’t endorse 15 minute workouts on a regular basis, but I also understand that life is busy, and sometimes we have days when a full workout isn’t going to happen. This 15 minute fat burning workout is a great option for those days. It will help keep your metabolism up and your body burning calories.
If you’re looking for an extra kick in your diet, then I also recommend adding a natural metabolism booster like Irwin Naturals Green Tea Fat Metabolizer. And for those who are more intense with their workouts, try this Cellucor Super HD – it will really get you burning fat and losing weight!
Have any questions or feedback about this 15 minute fat burning workout? Please leave a comment below…


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Weight Loss Management Tips

If you’ve lost a lot of weight, or if you’re in the process, then you may have the most difficult challenge ahead of you.
The truth is, keeping the weight off is often harder than losing it in the first place.
There are a few possible reasons for this. First, exhaustion can set in, and stress can lead you to give into the cravings. Sometimes all it takes is one bad day to set you off course.
Another possible reason is having adopted a weight loss plan that is impractical and unrealistic. Many fad diets out there, like the no-carb diet or the more extreme smoothie diets, simply can’t be maintained on a long term basis. Dropping the weight in the beginning is great, but the reality is that you need to learn how to eat healthy.
No matter your reasons, management is a key step in weight loss success. Here are my top 5 tips for keeping the weight off!
Top 5 Weight Loss Management Tips
1. Replace Your “Diet” with Healthy Eating Habits
First and foremost, you need to learn how to eat healthy. The basic rules apply here: cut down on bad fats like trans and saturated fats, go with healthy fats like omega-3’s whenever possible, cut back on sugar, minimize carbs and only go for whole grain options, and eat a lot of protein and fiber.
Once you have healthy eating habits in place, you’ll manage your weight loss much more easily. Just don’t go to the grocery store hungry, and make sure you stay true to those principles when eating out.
2. Surround Yourself with Healthy People
People often overlook the influence that friends and family can have on their healthy habits. If you hang around with poor eaters and people who don’t care about the food they eat, you’re more likely to fail. It’s normal for us to adopt the opinions and behaviors of those closest to us, so make sure you’re hanging out with like-minded people.
3. Incorporate a Regular Exercise Plan
Many people approach weight loss with dieting alone. But don’t overlook the ability of regular exercise to support healthy eating habits (and vice-versa). When you’re trying living a healthy lifestyle, everything you do to stay healthy keeps you in the right mindset. I always hear from my clients how helpful exercise is to their dieting efforts.
4. Keep Track of Your Efforts
Once you’ve lost the weight, you shouldn’t just abandon your fitness and food journals. Writing things down is a good way to stay real about your efforts, even when you’re in the management stage. And if journaling wasn’t part of your initial weight loss efforts, now is a great time to start.
If you’re looking for a great fitness journal, check out the Fitlosophy Fitbook. It’s an excellent tool for managing your weight loss efforts.
5. Keep Your Metabolism Up at All Times
Science can give you a huge helping hand when it comes to weight loss management. The best approach is to focus on your metabolism. And not just when you eat – I want you to be thinking about keeping your metabolism in high gear at all times.
You can do this with exercise, weight training, or diet. When it comes to diet, think about the foods you’re putting in your body and how they impact your metabolism. The higher your metabolism, the more fat you’ll burn, and that will make your weight loss management a whole lot easier.
Here are some great supplements for keeping your metabolism boosted. Incorporate these into your diet, and things should get a lot easier!
Optimum 100% Natural Casein – Casein protein takes longer to digest, which means you’ll stay full for longer and burn more fat in the process.Optimum Fish Oil Softgels – Healthy fats like omega-3’s actually redistribute fat away from your midsection and boost your metabolism.Armor-V Vitamins – A number of vitamins, notably Vitamin C, Vitamin B6, and Vitamin D, contribute to weight loss by enhancing your metabolism. A multivitamin is a sure way to get a boost.NOW Spirulina Powder – A derivative of blue-green algae, this superfood is packed full of protein and other nutrients that rev up your engine.Magnum Nutraceuticals Heat – If you’re looking to give your energy and your metabolism a boost, this is one serious fat burning supplement!
Have any questions or feedback about Weight Loss Management Tips? Please leave a comment below…


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Lose Weight Through Better Sleep

Have you ever considered the role of sleep in your weight loss efforts?
Believe it or not, quality and duration of sleep can have a huge impact on your body’s ability to burn fat and lose weight. In fact, just one night of bad sleep is enough to throw you off track.
Here’s why…
First and foremost, you need to understand that sleep plays a critical role in various hormone levels in your body. Many hormones, such as ghrelin and leptin, control feelings of hunger and satisfaction or fullness over the course of your day. And sleep has a direct impact on how these hormones get released and distributed throughout your body.

In particular, poor sleep or an insufficient amount of sleep can result in increased hunger, stronger cravings, and a delay in feeling full by creating an imbalance in these hormones. The combined effects can be deadly for your dieting goals.
And then there’s the problem with insulin levels. Poor sleep results in a lowered sensitivity to insulin, meaning that your metabolism and digestion will also be thrown out of balance.
On a psychological level, poor sleep is sure to limit your ability to handle stress. Focus, concentration, mental performance, and emotional stability are all closely linked to restorative sleep. Sleep less, stress more – and we know the impact that stress can have on a diet!
Here’s what you can do…
Not surprisingly then, better sleep can improve your weight loss efforts.
It may sound simple enough, but many people underestimate the importance of sleep in their overall health. Large studies in both Canada and the United States have shown, however, that poor sleep is a major risk factor for a number of prevailing causes of death, including heart disease and stroke.  (If you’re in the US you may find this link to CDC particularly interesting for states which have most problems with sleep.)
So not only will you lose weight through better sleep, but you’ll also improve your overall health and wellness.
But it may be easier said than done. Improving the quality or duration of your sleep can be a difficult task.
My first recommendation is to try to de-stress more throughout your day. Stress is often a big reason for not getting a good sleep. One of the easiest ways to minimize the impact of stress on your mind and body is a B-Complex Vitamin like this Twinlab Stress B-Complex. In addition to reducing stress and improving sleep, it will also enhance your body’s ability to burn fat!
Next, you want to think about natural sleep aid options. The one that get the most attention on the market is melatonin, like this Natrol Melatonin supplement. It works for many people who have trouble quieting their thoughts when they hit the sheets.
If you’re working out and exercising, you should also be careful not to do so too close to bed. Your internal temperature can rise to a point where sleep becomes difficult. If you do work out later in the day, make sure you take a night-time recovery supplement like NOW ZMA or Shut-Eye. It will help give your body and muscles the fuel they need to fully recover.
Finally, if you find yourself waking up hungry in the night, one easy solution is to have a protein smoothie just before bed. Protein takes longer to digest, which means it will keep you feeling full for longer (and it will also boost your metabolism).
For the best sleep improvement smoothie, combine 1 scoop of Gaspari Nutrition Myofusion milk chocolate flavor, 1 banana (which contains tryptophan to help you fall asleep), and skimmed milk or milk alternative of your choice (add ice as desired). Sounds simple enough, but it will keep those midnight cravings at bay! And your weight loss efforts will be better for it!
Have any questions or feedback about Losing Weight Through Better Sleep? Please leave a comment below…


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Omega-3 Fatty Acids: What New Research is Telling Us

If you’ve been watching the news lately, you’ve probably heard of the new research on omega-3 fatty acids.
According to a rigorous series of clinical trials in Greece, these polyunsaturated fatty acids may not be doing a thing for your cardiovascular health, as previous studies had suggested.

These findings may come as a shock to many. Omega-3 fatty acids have been hailed as an important component of a healthy diet for many years now – to the point that they’re added to many other common kitchen staples.
So I thought I would try my best to clear up any confusion regarding these new findings, while also reviewing the other potential benefits of omega-3s.
What the New Research is Telling Us…
First, the new studies from Greece only looked at the use of supplements, as opposed to natural sources of omega-3 fatty acids like fish, nuts, and avocados. This is obviously a major limitation since many people get the healthy fats naturally in their diet.
The use of omega-3 fatty acids in particular, rather than natural source supplements on the market, may also be a limitation of this research. There are many natural source supplements available, such as flax seed oil and fish oil supplements. These may contain benefits not available in the more refined and processed omega-3 capsules.
The new research does seem to contradict previous findings which demonstrated a protective effect of omega-3 fatty acids on heart health and the health of your arteries. These recent studies demonstrated no impact on heart attack rates, strokes, or heart-related deaths.
Aside from the limitations already noted, Greek researchers used very large sample sizes and control groups in a staggering total of 20 trials. So these findings aren’t to be taken lightly. But they also may not be enough to discount the benefits of omega-3 fatty acids, even in supplement form.
American researchers have disputed the findings, noting another major limitation – they included participants who were already sick, which may have thrown off results.
Other Health Benefits of Omega-3 Fatty Acids
What bothers me most about these findings is the way they’ve been presented in the media. News reports have jumped to conclusions about whether people should take omega-3 supplements at all, ignoring the fact that there are other benefits to the fatty acids besides heart health.
Most notably, polyunsaturated fats have been linked to mental functioning and brain health. Studies have shown improvements in focus, concentration, and the ability to deal with daily stress.
Omega-3 fatty acids are also known to boost your metabolism and get you burning more calories and fat. This makes them particularly useful if you’re trying to lose weight and get fit. What’s even more exciting, recent weight loss studies using omega-3 supplements have shown that the fatty acids actually redistribute fat away from your midsection, which can have a huge impact on your overall physique and body composition.
For these reasons, as well as the uncertainty that’s still out there on heart health, I don’t recommend tossing your omega-3 supplements just yet.
What I do recommend is switching to more natural sources of omega-3 fatty acids. Salmon is probably one of your best options. When it comes to supplements, go for natural source options like these Optimum Flaxseed Oil Softgels and these Optimum Fish Oil Softgels. They’re definitely your best bet!
Have any questions or feedback about omega-3 fatty acids? Please leave a comment below…


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Plant Based Foods List

With all the positive attention on natural whole food diets in recent years, it’s no wonder that many people are considering incorporating plant-based foods in their diet.
Besides the possible moral and ethical objections, a plant-based diet can actually be very beneficial to your overall health and well-being.
Here’s why…
Benefits of a Plant Based Diet

First, a plant based diet can help you avoid some of the harmful hormones, preservatives and other ingredients found in meats and meat by-products (like milk and eggs). Some meat or dairy based dietary options are high in bad fats and cholesterol, which can contribute to obesity and poor cardiovascular health. Many also have a lot of fillers and preservatives added to them, including sodium, which can lead to high blood pressure over time.
Some meats and meat by-products are also altered with growth hormones and steroids, making them potentially disruptive to your own hormone levels. What’s worse, these products may contain antibiotics that can lead to complications for health and wellness.
But there are benefits beyond those associated with reducing your meat and dairy intake. A plant-based diet is rich in vitamins, minerals, and fiber, all of which are important nutritional components that contribute to physical health, mental health, energy, and even weight loss.
Potential Risks of a Plant Based Diet
Although there are a lot of health benefits of adopting a plant based diet, a meal plan composed exclusively of vegetables and plant-based foods does making getting one important nutrient difficult. You probably guessed it – protein!
Plant-based proteins are hard to come by, and even when you do get it right, the type of protein is much simpler than the protein found in meat. Meat contains a greater variety of amino acids (the building blocks of protein and muscle), which means it more effectively contributes to lean muscle growth, tissue regeneration, and overall support of biological processes.
For this reason, it’s important for vegetarians and vegans to supplement with vegetable-based protein powders. One of the leading products on the market, which contains a diverse range of plant-based amino acids, is Vega Sport Performance Protein. This one’s specially designed for athletes and those who need extra protein support!
Plant-Based Foods List for Daily Living
Now that we have the basics covered, let’s look at some excellent plant-based foods that you should include in your diet today! Whether you’re going vegan or just trying to get healthy, these are all great additions…
Blueberries – For optimal antioxidant support.Avocadoes – These are actually packed with protein and healthy fats!Kale – Eat this superfood at every chance you get!NOW Astragalus – Derived from blue-green algae, this is another superfood that will help keep you at the top of your game!Sweet Potatoes – Great replacement for starchy potatoes.Broccoli – Looking for a good dose of Vitamin C? This is one of your best options!Almonds – Nuts are great protein sources on a plant-based diet.Almond Milk – This is your best bet for a plant-based milk-alternative.Goji Berries – Snack on this dried superfood for an added punch!Nutiva Organic Chia Seeds – A good alternative to carbs, chia seeds are full of fiber and protein.Brussels Sprouts – Try them on for size, they’re full of healthy nutrients.Mushrooms – These fungi have natural antibiotic and antiviral properties!Beans & Legumes – For an added dose of protein, make sure you eat these often.
These are just a few healthy options to keep in mind, but no matter what you choose, you really can’t go wrong! A plant-based diet will definitely give you the vitamin and mineral support you need. Just remember to think about your protein.
If you do eat meat and meat by-products, try to go with organic options that leave out all the bad stuff.  Over time your body will thank you, it just takes some smart planning and shopping to make this work with your budget.
Have any questions or feedback about this Plant Based Foods List? Please leave a comment below…


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Benefits of Acai Berry

Many online health sites are recently claiming that the Acai berry is a miracle weight loss fruit which also helps you lower your cholesterol and gain energy.
Are these claims true or fiction?

Well according to my research from medical journals and university studies, these claims have not been tested scientifically in a double blind study. In fact, we are just beginning to understand the complexity and beauty of the health promoting effects which the acai berry holds.
The acai berry is small round purple berry found from the palm trees of the Brazilian Amazon and only contains a little amount of flesh around a large seed (the size of blueberries).
Because the Acai berry contains a high percentage of fatty acids the fruit is hard to transport as it is prone to degradation rather quickly. Therefore, it is usually transported as frozen, freeze-dried powder or as juice. For this reason, products made with processed acai berries have only been available to to researchers in many parts of the world for less than 7 years and little is known about all of its benefits.
So what are the benefits of Acai that we know thus far?
Well for one the Acai berry is one of the most antioxidant rich fruits on the planet with 10 times the antioxidant benefits of grapes and twice that of blueberries. These antioxidants are thought to be important for our vitality by preventing diseases such as cancer and heart disease, help support our immune system, and even help combat premature aging.
Acai is also a fiber rich fruit which can help with digestive or colon problems and with such a great berry flavour and aroma of chocolate you can tell right away why it is the superfood which is attractig so much attention these days. In fact the sales of acai berry over the past few years have multiplied more than 10 fold and it has created a multi-million investment by supplement companies to expose it’s benefits to the public.
Conclusion:
Although I would not state Acai berry benefits to include weight loss, its richness of antioxidants is conclusive and I would recommend it as a great addition to your fruit smoothies. I will be looking forward to further double blind scientific studies not done by food corporations to see the other hidden benefits of acai that we are not sure of yet today.
Here are some Acai Products I would Recommend:

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Free Workout Routines – Men

I’ve put together some workout routines of some celebrities so you can get a idea based on their body types what kind of workout you want to go for. Aim for 8-10 reps if you want to put on more size and 12-14 if you want to get leaner.

You should begin to see results from your workouts after about the 4-6 weeks and this is when you can begin to switch up your workout and move to the next stage or go to the workouts and training section of this site.

This has been one of the most successful articles on the site closing in on 1 million views and over 400 comments which I’ve made an effort to reply to each one of your questions. Enjoy and let me know how these workouts go for you by leaving a comment below!
By the way, many of you guys have asked me about supplements that can help you accelerate your fat loss and lean muscle building results so make sure to check out my ultra popular Top 10 Workout Supplements for Men.
Now on to the workouts…
Beginner – Shed Fat and Tone Up
Celebrity body style: Matthew McConaughey
Monday: Upper Body
• 3 sets Lat pulldowns (view image)
• 3 sets Bench press (view image)
• 3 sets Dumbbell Bicep curls (view image)
• 3 sets Incline dumbbell press (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Dumbbell press (view image)
Tuesday: Off
Wednesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Crunches on stability ball (view image)
• 3 sets Plank (view image)
• 3 sets Bent knee hip raises (view image)
Thursday: Off
Friday: Lower Body
• 3 sets Stability ball squats (view image)
• 3 sets Seated calf raises (view image)
• 3 sets Seated leg extensions (view image)
• 3 sets dumbbell lunges (view image)
Intermediate – Build Bulk and Strength
Celebrity body style: Matt Damon
Monday: Chest & Triceps
• 3 sets Triceps pushdowns with rope (view image)
• 4 sets Bench press (view image)
• 3 sets Seated triceps over head single dumbbell raises (view image)
• 3 sets Incline dumbbell press (view image)
• 3 sets Dumbbell flyes (view image)
• 3 sets Triceps skullcrushers (view image)[ad#ad-2]
Tuesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Crunches on stability ball (view image)
• 3 sets Plank (view image)
• 3 sets Bent knee hip raises (view image)
Wednesday: Back & Biceps
• 4 sets Lat pulldowns (view image)
• 3 sets Dumbbell bicep curls (view image)
• 3 sets cable rows (view image)
• 3 sets Barbell curls (view image)
• 3 sets Pull-ups or assisted pull-ups (view image)
Thursday: Off
Friday: Legs
• 4 sets Smith machine squats (view image)
• 3 sets Stiff legged deadlifts (view image)
• 3 sets Seated leg extensions (view image)
• 3 sets Stationary dumbbell lunges (view image)
• 3 sets Calf raises (view image)
Saturday: Shoulders
• 3 sets Dumbbell press (view image)
• 3 sets Seated bent over rear deltoid raise (view image)
• 3 sets Dumbbell shrugs (view image)
• 3 sets Dumbbell front raises (view image)
Sunday: Off
Advanced – Build Bulk and Strength
Celebrity body style: Jason Statham (Transporter)
Monday: Chest
• 2 sets Bench press warm up
• 3 sets Bench press (pyrnamid) (view image)
• 3 sets Incline dumbbell press (view image)
• 3 sets Dumbbell flyes on stability ball (view image)
Tuesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Jackknife with stability ball (view image)
• 3 sets Kneeling rollout with stability ball (view image)
• 3 sets Hanging leg raises (view image)
• 3 sets cable crunches (view image)
Wednesday: Back
• 3 sets Pullups (view image)
• 2 sets Deadlift warm up (view image)
• 3 sets Deadlifts (view image)
• 3 sets One arm dumbbell rows (view image)
• 3 sets Back extensions (view image)
Thursday: Legs
• 2 sets Squats warm up (view image)
• 3 sets Squats (view image)
• 3 sets Leg press (view image)
• 3 sets Dumbbell Lunges (view image)
• 3 sets Standing calf raises (view image)
Friday: Shoulders
• 3 sets Military press (view image)
• 3 sets Lateral Dumbbell raises (view image)
• 3 sets Dumbbell shrugs (view image)
• 3 sets Upright Rows (view image)
• 3 sets Standing Low Pulley Deltoid raise (view image)
Saturday: Arms
• 2 sets Barbell curls warm up (view image)
• 3 sets Barbell curls heavy (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Preacher curls (view image)
• 3 sets Skull Crushers (view image)
• 3 sets Triceps kickbacks (view image)
Sunday: Off
There are very powerful and challenging workouts so you need to make sure your diet is focused around lots of protein and amino acids to help with recovery and growth of your muscles. The following supplements will help with pure learn muscle production…
Muscle Builder Combo (Try this ultimate combination: Men’s Advanced Muscle Building Stack)
Whey Protein for Lean Muscle Production (Try: Optimum Platinum Hydrowhey)
BCAA’s for Muscle Recovery (Try: Scivation Xtend)
Thermogenic Fat Burner (Try: USPlabs OxyELITE Pro)
Creatine & NO2 for Maximum Power (Try: Muscle Pharm Assault)
Daily Multivitamins for Men (Try: Universal Animal Pak)

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What Vitamins Should You Take?

With supplements gaining in popularity, it’s important to understand which supplements you should take. After all, taking too many can be hard on your body and your digestive tract.
And vitamins are no exception. Many vitamins and minerals can build up in your system and reach potentially toxic levels. Given this, it’s important to get vitamins naturally in your diet whenever possible.
But there are some vitamins you should take daily via supplementation to ensure adequate support. Some of these are even more important if your goals include weight loss, muscle gain, or stress reduction.
Let’s take a look at what vitamins you should take on a daily basis…

Vitamins You Should Take Daily
Multivitamins – A good multivitamin should be your starting point. Multivitamins are great because they help ensure that your body is getting the support it needs, even on your off days. Remember, despite the measurements on the label, your body never absorbs 100% of the vitamin’s contents.
I recommend that everyone take a multivitamin on a daily basis, especially if you’re working out. Working out quickly depletes your body of important nutrients and resources. There are some great multivitamins designed specifically for men and women – check out Optimum Opti-Men and Optimum Opti-Women.
If you’re looking for something that will support more intense efforts at the gym, try Universal Animal Pak – it provides fantastic fitness support! NOW ZMA is another great vitamin and mineral combination for improving muscle recovery.
Vitamin C – In addition to its immune-boosting properties, Vitamin C is one of the best antioxidants you can get, making it a great anti-aging vitamin. It also helps give your metabolism a boost and speeds up your fat-burning ability, since it’s required for the breakdown of fatty acids.
If you’re looking for a good Vitamin C supplement, take a look at NOW C-1000. There are no limits on this one – whatever isn’t absorbed is safely excreted from your body in urine.
Vitamin B Complex – The B Vitamins are another great option if you’re trying to lose weight. Studies have shown significant improvements in weight loss with Vitamin B supplementation. It’s also your best option if you’re trying to reduce feelings of stress and improve mental functioning.
For a great, stress-fighting Vitamin B Complex, check out Twinlab Stress B-Complex.
Vitamin D – Vitamin D also contributes to immune support and is required for the breakdown of minerals like calcium, making it important for bone health as well. Vitamin D is found in very few foods in limited quantity, with the only other source being the sun. For those living in North America, Vitamin D is an important supplement to take daily year round.
Recent studies have also shown that when combined with a healthy diet and exercise, taking Vitamin D can improve your weight loss results by up to 50%! NOW Vitamin D is a great option for daily Vitamin D support.
Calcium & Magnesium – Calcium and magnesium are key minerals for supporting bone health. This is especially important for the aging population, and in many instances, these minerals should be supplemented daily.
For a great daily supplement, check out these NOW Calcium and Magnesium Softgels.
Omega-3 Fatty Acids – Although these aren’t vitamins per se, this is a supplement that should absolutely be taken daily to support general health and wellbeing. Omega-3 fatty acids support normal brain functioning, help you fight stress, and give your metabolism a major boost, significantly contributing to weight loss.
For the best omega-3 fatty acid support, try a natural source supplement like these Optimum Fish Oil Softgels or these Optimum Flaxseed Oil Softgels.
Have any questions or feedback about what vitamins you should take? Please leave a comment below…


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Quick Weight Loss Diet

Successful weight loss requires a multifaceted approach. And until you attack the issue from multiple angles, you’ll be stunting your efforts and missing out on real results!
In my experience with clients whose goal was to lose weight and tone up, I’ve learned that most people only ever make changes in one area of their lives. What’s worse, they often think that only a single change is necessary. But nothing could be farther from the truth.
When it comes down to it, real results cannot be attained by being lazy. The only ‘quick fix’ is one that incorporates a variety of lifestyle changes. In this article, I’m going to review what changes are necessary, and how you can make the most of your time and see fast weight loss results. At the end, I’ll also introduce a quick weight loss diet to maximize your success!

Daily Strategies for Quick Weight Loss
My goal is to really get you thinking differently about your weight loss priorities. Rather than starting with a healthy weight loss diet, I’m going to end with it.
Let’s first look at the other changes you need to make in order to better support a healthy diet – and make it last. This is how real, long-term success happens!
Physical Activity – Being active is critical when it comes to quick weight loss. Not only will you burn more calories and fat, you’ll also get into a healthier mindset, which will further support healthy eating.Sleep – Did you know that sleep has a huge impact on your metabolism and feelings of hunger? Poor sleep disrupts a number of hormones, leading to abnormal cravings and a slower metabolism! So get your sleep under control, and you’ll find eating healthy is much easier!Support – Successful weight loss also requires a good support system. If you surround yourself with people who eat junk food, you’re more likely to do the same. Find the support you need to eat healthy, and you’ll see results in half the time.
Quick Weight Loss Diet
And now for the dieting part of this weight loss diet…
This quick weight loss diet has only 5 rules. I’m not going to give you any strict meal plans or shakes to live off – I want to give you something you can really make last.
Quick Weight Loss Rule #1: Jumpstart Your Metabolism Every Morning – This is a simple step towards fast weight loss, but trust me, it really works! Getting your metabolism in gear early in the day will improve your overall weight loss. Try having a cup of Magic Matcha Green Tea every morning for the best results!
Quick Weight Loss Rule #2: Cut Back on Sodium – Another simple fix, cutting back on sodium can significantly reduce your body’s water retention. And this will have a huge impact on your weight and appearance.
Quick Weight Loss Rule #3: Reduce Your Carbohydrate Intake – Carbs are often packed full of calories that end up getting converted into fat. Cutting back on carbs is a fast approach to weight loss. When you do eat carbs, eat whole grains, nuts, and seeds like these Nutiva Organic Chia Seeds.
Quick Weight Loss Rule #4: Snack Often – Snacking can actually improve weight loss when it’s done right. Healthy snacks will keep your metabolism revved up, which means you’ll burn more calories and fat over the day. Go for snacks that are high in protein and healthy fats.
Quick Weight Loss Rule #5: Replace Bad Fats with Healthy Ones – That brings me to my last rule: healthy fats. Healthy fats like omega-3 fatty acids have been shown to significantly improve weight loss by boosting metabolism. Supplementing with these Optimum Fish Oil Softgels is an easy and affordable way to lose weight fast!
Have any questions or feedback about this Quick Weight Loss Diet? Please leave a comment below…


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Paleo Diet : Paleo Pancake

The paleo diet is really revolutionizing the way people think about food. While it may seem like just another fad diet, I think it’s better described as lifestyle.
The Paleo Diet Philosophy.

The paleo diet is based on the fact that grains (such as wheat, oats, and rice) were introduced into our species diet relatively recently about 10,000 years ago. This may sound like a age, but considering weve been around for a couple million years, its a drop in the bucket.
Until that point, our diet during the paleolithic era (hence the name paleo) was entirely wheat and grain free, composed mainly of meats, fish, nuts, seeds, eggs, and fruits and vegetables.
I’m going to offer you this  recipe Paleo Pancake  from paleo diet recipes. If you’re a beginner to the paleo diet, or just looking to expand your options, give these simple but delicious meals a try!
Ingredients
6 eggs1 can coconut milk2 Teaspoons vanilla1/2 Tablespoon baking soda1 Tablespoon honey2 Teaspoons cinnamon3/4 Cup coconut flou
Instructions:
Preparing this pancake is simple. This is healthy and does not require much time. All you have to do is beat the eggs until they’re frothy and mix the remaining ingredients together.
Set the heat to medium and cook on the girdle. When you pour the batter, try to keep the cakes small.
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Mood Boosting Foods

Don’t underestimate the power of mood to influence your health and fitness goals. Your mood is one of the biggest daily predictors of fitness success.
It’s true. Your daily, hourly, and even momentary mood state have a huge impact on everything you do, including whether you make it to the gym, avoid sugary snacks, and feel motivated.
Of course, one of the biggest factors in your mood is stress. Reducing stress and relieving tension can further lead to better health and fitness outcomes. Why? Very simply, stress can lead to a negative mood state, and this will totally drain any motivation you may have already had.
But there’s a lot you can do to support a positive mood, avoid negative feelings, and reduce the impact of daily stress. One of the best routes to happiness, believe it or not, is diet. The foods you eat can have a huge impact on how you feel and how you handle stress.
And luckily, the foods that boost your mood also boost your metabolism, which means you’ll burn more calories and fat as well!
Here are my top 5 picks for mood boosting foods…

Top 5 Mood Boosting FoodsSalmon – Salmon is a great health promoting food choice for a number of reasons. It’s high in protein to support lean muscle growth and makes for a satisfying lunch or dinner. It’s also high in omega-3 fatty acids, which have been shown to support healthy brain functioning.
In fact, research has suggested that omega-3 fatty acids may be a therapeutic treatment for depression in children and adults. With about 6 grams of the healthy monounsaturated fatty acid per piece, salmon is an easy fix for a long stressful day.
For more information on the health benefits of omega-3 fatty acids, including new research about heart health, read my article Omega-3 Fatty Acids: What New Research is Telling Us.
Whole Grains – If you’re suffering from a bad mood, then it’s not a good time to cut down on carbohydrates. Foods rich in carbs have been shown to increase your serotonin levels. Serotonin is a key chemical responsible for supporting positive mood and fighting depression. Just make sure you go with whole grain options whenever you can!
Flaxseed – Flaxseed has been bolstered as a healthy food choice for years, and it’s for good reason. Flaxseed is high in fiber, omega-3 fatty acids, manganese, folate, and vitamin B6. You need a good balance of all vitamins and minerals to support a healthy mind, but vitamin B6 has been shown to be particularly helpful in this area. It’s great for reducing the impact of stress and maintaining a positive outlook.
When it comes to vitamins and minerals, things can get a little confusing. For more information on what vitamins you should take on a daily basis, read my article on What Vitamins Should You Take.
Lentils – Lentils are high in folate, another important mood boosting ingredient. Low levels of folate have been shown to be related to higher depression and more frequent feelings of sadness. Ginger lentil soup is an easy, mood boosting meal. Cook carrots, onion, ginger lentils, and diced tomatoes in a chicken or vegetable broth. Add fresh garlic, curry powder, salt, and pepper to taste.
Dark Chocolate – Chocolate is super high in antioxidants, as you may have already heard. But it’s important that you go with dark chocolate options. Although these are still high in fat, they’re healthy fats which, like the antioxidants, support a positive mood state. Don’t overindulge, but any extra antioxidant support is better than none.
For more information on another great mood boosting, antioxidant-rich food, read my article on the Benefits of Acai Berry.
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5 Protein Rich Snacks

If you’re serious about your weight training, then you already know how important protein is to muscle growth.
This is because your body requires the right combination of nutrients in order to maximize muscle gains.
Proteins contain amino acids, which are the building blocks of muscles and other bodily tissues. The greater variety of amino acids you get in your diet, the better support you’ll provide to your muscles. This is really crucial, because without adequate protein, you simply won’t see the results you’re looking for.
Generally speaking, animal proteins contain the greatest variety of amino acids, but vegetable-based proteins can also be effective additions to your diet. I recommend focusing on getting a variety of protein rich foods in your diet for optimal results.


This is also why amino acid supplements like Optimum BCAA and Optimum Glutamine are so effective. These muscle-building supplements are completely backed by science, so you really can’t go wrong. And trust me, you’ll notice the improvements in your size and recovery!
But let’s get to the focus of today’s article – protein rich gym snacks. Fuelling your muscles just before or after your workouts is crucial, so having the right protein rich snacks with you at the gym will go a long way. This is also a great way to save some cash!
Let’s take a look at my top 5 picks…
Top 5 Protein Rich Gym Snacks
1. Eggs
– Eggs are a great source of protein, and really make the perfect snack. By hard-boiling your eggs, you’ll avoid adding unwanted fats to your diet. And don’t get hung up on the fat that’s naturally found in eggs – it’s healthy and will keep you feeling satisfied. Three hard-boiled eggs contain a whopping 19 grams of protein!
2. Almonds
– Of all the nuts you could eat, almonds probably provide the best support for your muscle-building workouts. Almonds not only contain a lot of protein, but they’re also full of healthy fats and nutrients that boost your metabolism and support testosterone levels, so you can’t go wrong! Check out my favorite brand here – NOW Almonds.

3. Chicken
– Grilled or baked chicken breast is one of the most satisfying protein rich options in my opinion. And it can make an easy gym snack! Just cut up some cooked chicken and add to a whole wheat wrap with a little mayo, some lettuce, and some tomato. This is an easy on-the-go snack!
4. Protein Bars
– Protein bars have gotten a bit of a bad rap, but if you choose wisely, they can be a healthy snacking option. They’re packed full or protein that can provide your muscles with the fuel they need! My top picks are Myoplex LIte Bars and Promax Protein Bars – you can’t go wrong with these ones!
5. Whey Protein Powder
– A protein shake is the most obvious choice for a protein rich gym snack, but it’s also probably the most effective! Whey protein provides excellent support for muscle growth and recovery between workouts. Have a shake within an hour before your workout and immediately after for optimal results.
If you’re looking for recommendations on the best products on the market, I highly recommend checking out either Gaspari Nutrition Myofusion or Optimum 100% Natural Whey. Another great option is MHP Probolic-SR Muscle Feeder, a time-released protein powder that will provide extended fuel for your muscles!
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