An In-Depth Look At Weight Loss Stacks

Weight loss stacks are supplements taken orally, hence increasing body temperature to burn off excess fats. In addition to adopting these pills, working out is mandatory. Weight loss stacks may sometimes contain ingredients that may hinder nutrient intake, decrease appetite or increase metabolic rate. Before delving into weight loss stacks, it is imperative to understand that these stacks should not be taken as substitutes.

Fat-burning supplements contain ingredients that facilitate weight loss. It is important to know what each ingredient does, how much should be taken and when to take it. Some of these ingredients are yohimbine, caffeine, capsaicin, raspberry ketone, green tea extract, synephrine, and Pyrroloquinoline quinone (PQQ).

Yohimbine is a stimulant compound derived from plants. When taken before a workout session, it fastens fat-burning activity (lipolysis). It works best in the absence of insulin. To avoid overdose, yohimbine should be carefully monitored. Yohimbine dosage varies by body size. The sufficient dose for fat loss is approximately .1-.3mg/kg of body weight. It should be taken 20-30 minutes before working out, preferably on an empty stomach.

Caffeine is an alkaline organic substance found abundantly in tealeaves, cocoa, coffee beans and other plants. Caffeine acts as an inhibitor hence slowing down the breakdown of some enzymes. Additionally, caffeine intake before a workout session increases athletic performance capacity. Being a drug, caffeine intake should be minimized to avoid overdose because high intake of caffeine can be lethal. To assess caffeine tolerance, it is advisable to take it an hour before work out session.

Capsaicin is the compound found in peppers. According to research, capsaicin increases metabolic rate, hence positively affecting fat oxidation. Capsaicin dosage ranges between 2-3mg each time and can be taken three times per day. It is advisable to take capsaicin during mealtime since it may cause gastric irritation when taken on an empty stomach.

Raspberry ketone is an aromatic compound found in red raspberries. Its chemical structure is similar to that of capsaicin. Raspberry ketone inhibits absorption of dietary fats in the small intestines by suppressing pancreatic lipase. Raspberry ketone dose ranges from 200-400mg per day with at least two doses, preferably 30-60 minutes before a work out session.

Green tea extract is a popular ingredient in many fat-burning products. This is because of its ability to raise caloric disbursement. Epigallocatechin gallate (EGCG) is an antioxidant present in green tea extract responsible for this metabolic effect. EGCG acts as an inhibitor of catechol-O-methyl transferase enzyme. It also enhances the activity of neurotransmitters, which positively affect the fat-burning process. For efficacy, EGCG dosage is about 150-250mg per day and should be taken 30-60 minutes before a workout session.

Synephrine is a stimulant compound found in Citrus aurantium tree leaves. It stimulates beta-adrenergic receptors hence activating lipolysis. Synephrine dosage is similar to that of yohimbine and should be taken 30-30 minutes prior workout.

PQQ is a natural compound extracted from fermented soybeans. PQQ increases production of irisin, a hormone released due to physical activities. Consumption of PQQ should be 20-60mg per day.

It is important to understand that losing weight requires commitment and discipline. Weight loss stacks are designed to help one achieve the desired body size. Therefore, weight loss stacks should be taken in conjunction with proper diet and exercise, and not in replacement of poor dietary habits and lack of proper training. For efficiency, it is also advisable to get a training and nutrition regime on track before using fat-burning supplements.

Choosing the Right Nutrition Bar – A Few Simple Tips

Nutrition bars have become a “go to” snack for many health conscious individuals. They are convenient, require no preparation, and are easy to store in a desk or take along in a purse or backpack. They require no refrigeration and come in a wide variety of flavors to suit every taste and palate.

Depending on the bar, they can function as a snack or as a meal replacement. There are literally hundreds of brands, recipes and flavors on the market which makes it hard to choose the best one for you. They vary wildly in terms of caloric content, ingredients, and Protein/Carbohydrate/Fat ratios. And, some of them are not much more than expensive junk food bars. All of this leaves you wondering, just how healthy are these bars?

If you want to choose a healthy bar, and one that works for your particular needs, you have to understand that it is all about the ingredients. And, you have to learn to read labels. Whether you are looking for a healthy snack, a protein boost, a carbohydrate fix or a meal replacement, you need to understand what is in the bar if you want to get the benefits you desire.

A good place to start is with the ingredient list and the nutritional facts label. Every bar has one, and just reading these two labels will tell you everything you need to know.

Regardless of whether you are looking for a nutrition bar that is high protein, high carbohydrate or a combination, there are certain ingredients that are simply not healthy for you.

For a nutrition bar to be healthy, it should not contain a significant amount of added sugar. Dried fruit such as dates, cranberries, apple etc should provide enough sweetness. If however there is added sugar, it should not be among the first 3 or 4 ingredients and it should not contain corn syrup of any sort. Nor should it contain any “sugar” with a chemical sounding name. Natural sugars such as honey, agave or brown rice syrup are healthier as long as they are used in small amounts.

While you do not want a nutrition bar to contain a lot of fats, there are good fats and bad fats. The body needs fat to function properly. Nuts and seeds are high in fat but these are good fats. They are good for your body and regulating metabolism. Bad fats include any product that contains hydrogenated fats. These should be avoided.

While it is beyond the scope of this article to provide detailed nutritional counseling, certain basics apply. Carbohydrates are digested quickly and give a quick burst of energy. Protein takes longer to digest and thus helps one feel fuller longer. Fats slow down the digestive process of carbohydrates and help with metabolic and brain function. Fiber helps move waste and toxins through the body ad any calories not used are stored as fat.

Based on their specific needs, you should look at the amount of fiber, calories, protein and carbohydrates in a whichever nutrition bar you plan to choose. Each of these items serves a particular purpose. So the individual needs of each consumer come into play here.

Perfect for runners, bicyclists and other athletes, anyone needing a burst of energy should opt for a high carbohydrate nutrition bar.

Many people are following a high protein or zone diet should pay attention to the Carbohydrate to Protein ratio. If the goal is to use the bar as a meal replacement it should contain about 1/3 each of carbs, protein and fats.

Nutrition bars can be a great addition to a healthy eating program. They can curb cravings, help level out blood sugar, give you a quick burst of energy or, in a pinch, act as a meal replacement. Choosing wisely can help achieve weight loss and good health. However, if you don’t pay attention, you may be buying very expensive candy bars.

Creamy Quest Cups – White Chocolate Raspberry

Quest bars are on the top of the charts when it comes to protein bars. The brand itself has grown rapidly over the past couple years and they make delicious treats for everyone to enjoy. I used a White Chocolate Raspberry Quest bar for this recipe. This is so simple and only takes a couple minutes to make.
Here is what you need:

– 1 Quest Bar in White Chocolate Raspberry
– 1/2 container Dannon Greek Yogurt
– 1 tsp Walden Farms (WF) Raspberry Jelly
– 1 packet Truvia


Step 1: Preheat Oven to 350 degrees. Remove your quest bar from the wrapper and roll it out.

Step 2: Cut flattened quest bar into 4 sections and place into mini muffin trays

Step 3: Place into oven for 6-8 minutes or until the edges are golden brown. Remove and let cool.

Step 4:  In a bowl, mix the Greek Yogurt, Truvia, and WF Raspberry Jelly.

Step 5: Assemble the cups by placing a little of the raspberry mixture in the cups.
Top with a piece of white chocolate if you’d like & voilà!! You now have yourself a creamy quest cup 🙂

MACROS FOR ALL 4 CUPS  26p/ 27.5c/ 8f

-Sossie Rose
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Maintaining a Healthy Digestive System

prebiotics, probiotics, digestive enzymes explained

It has happened to everyone, perhaps you went to try out that new restaurant all your friends were recommending and before you know it your stomachs bubbling and you have an uncomfortable case of the runs. It’s a very crappy situation, pardon the pun, but the diarrhea and digestive disturbance for most will last a day or two then things are back to normal. While not a comforting scenario it is much better than what many who have Celiac disease, Crohns disease, IBS(Irritable Bowel Syndrome), IBD(Irritable Bowel Disease) or a strong gluten intolerance have to endure day after day for their entire lives. These conditions while characterized by symptoms of diarrhea, intestinal cramping and incontinence all have one common factor; the inability to properly process the food you’re consuming. The digestive system for most people, even performance minded people is mostly an afterthought, it only enters our minds when something goes wrong, when in fact it is a primary factor in health and performance and should be treated as such.

Obviously every person was not made to process every type of food, so if you are ingesting something that does not agree with you the best thing to do is just stop eating it, but often the solution nowadays is not that simple. We live in a period of mass food production, extreme processing, GMOs, horrible chemical fertilizers and pesticides. Animals are pumped with antibiotics and steroids and fed unhealthy grains to fatten them up all in the name of profits. It seems no matter how careful you are with your eating habits; organic, grass fed and gluten free isn’t necessarily going to save you due to confusing labeling laws that allow them to obfuscate the truth and put you at risk. Definitely make the best, cleanest, least processed choices you can but consider that you may need to include ‘special’ foods or even supplements to balance things out.  Also consider that at some point everyone is going to have cake at a wedding or cut loose with junk food while on vacation or have a few beers with some buddies while watching the game. All of these behaviors can kill beneficial bacteria and contribute to an imbalance in the digestive system, don’t beat yourself up about it but be aware when you may need to be a bit more aggressive with digestive prep.

The parts of the digestive system with which we are primarily concerned are the stomach, small intestine and large intestine or colon. When you eat food the initial step of breaking it down is chewing and the food being covered by a small amount of digestive enzymes contained in saliva. From there it enters the stomach and is broken down by hydrochloric acid and more enzymes before entering the small intestine, where it is further processed by a large amount of beneficial bacteria. This is where the bulk of nutrient absorption takes place. From there it enters the large intestine as mostly waste. The final steps are taken before it is passed to the rectum. Right after the skin, the intestines are the largest organ system in your body. If you were to stretch out the small and large intestine at length it would measure over sixty feet. Sixty percent of your immune system is contained inside your digestive system, so we are talking about the foundation of your constitution. When the digestive system does not function properly quality of life suffers right along with performance and recovery. Simply put, if you cannot process the food you are taking in optimally then you won’t be able to live optimally either.

Adequate fiber intake is the first step to keeping things moving smoothly. Fiber is technically a  indigestible carbohydrate, it has no actual nutritional  value, it acts as roughage, there are two types of fiber soluble and non-soluble. The rule of thumb for fiber is to consume 1 gram for every 10 grams of protein. Fiber has been shown to help maintain a healthy balance in the gut and GI tract and help escort toxins out of the body. Fiber also helps to prevent constipation and bloating. The best food sources for fiber are vegetables of all types, fruits of varying types and whole grains. Most people have at least a cursory knowledge of fiber so now let’s get to the beef of this burger.

The foundation of a healthy digestive system is what we like to call beneficial bacteria or probiotics, the good flora and fauna of or our intestines that are responsible along with digestive enzymes for the more complicated process of absorbing the nutrients from the food we consume.  So maintaining a healthy balance of beneficial bacteria and digestive enzymes is paramount in our quest for optimal performance. Digestive enzymes are enzymes that break down macronutrients into their constituent parts for absorption. Proteases and peptidases split proteins into small peptides and amino acids. Lipases split fat into three fatty acids and a glycerol molecule.  Amylases split carbohydrates such as starch and sugars into simple sugars such as glucose. These are the classes of digestive enzymes we are primarily concerned with. Probiotics need an environment conducive to their growth and this is where prebiotics can be useful. A prebiotic is a type of fiber, usually a saccharide, that does not emphasize a particular bacterial group but provides a healthy environment for the probiotic to flourish in. Probiotics are classed into two main bacterial strains: lactobacillus, the most common coming from yogurt and other fermented products and bifidobacterium, found in certain dairy products. A proper balance of these 3 nutrients is paramount to keeping your digestive system running at peak performance.

First we should look at our food, as we can get both prebiotics and probiotics from food sources. The best food sources for prebiotics are: Arabic gum, raw (dry) chicory root, Jerusalem artichoke, dandelion greens, garlic, leek and onion. The best food sources for probiotics are: Greek yogurt, pickled vegetables, tempeh, miso, buttermilk, kombucha (fermented tea), sauerkraut and soy sauce. It is a good idea not to ingest sugar with probiotics because the bacterium may feed off the sugar rendering it inactive before it has time to pass into the intestines. It is also recommended that you take probiotics on an empty stomach so as not to release digestive enzymes that attack the bacterium before it passes out of the stomach.  Most probiotics should be kept refrigerated or in a cool dry place, if it gets too hot the bacterium will die and become useless. You also want to be careful consuming food at temperature extremes, too hot or too cold can slow digestion as well as kill of beneficial bacteria that may already be in your digestive system. Luke warm is the best way to consume just about anything as the bodies internal temperature is 98.6, the closer to that temperature your food and liquid is, the more easily processed and absorbed.

Supplementation has become such a big growth industry in part because of what unhealthy food has forced our bodies to endure, and while supplementation is still a small part of the puzzle, supplementing with prebiotics and probiotics may be the best option for people that don’t have either availability of all the proper foods, or need extra help to keep a healthy balance of gut flora. A prebiotic supplement with which I have found useful is called Inulin, it is a soluble fiber a type of fructooligosaccharide which not only has the ability to create the correct environment but also has shown the ability to bind to bad bacteria and exit the body as waste. There are also many probiotic supplements that use a combination of the two bacterial classifications in the billions of cells in order to help repopulate the intestines and keep the delicate balance which allows us to get the most from our food. One of the most interesting probiotics is Saccharomyces Boulardii, it has been shown to survive the stomach acids much better than many of the other probiotics. Athletes consume and use more protein that the average sedentary person, and for that reason supplementing with some type of proteases and peptidases digestive enzymes makes sense on a somewhat regular basis as the body may not make enough to break down the added protein. Here at supplementcentral we sell a wide variety of cheap and effective probiotics and digestive enzymes  that can help you get the most out of every morsel of food that crosses your lips. My personal favorite is the NOW Foods Probiotic-10 this supplies effective doses of both main classifications of bacterium.

Optimum Nutrition NEW Gold Standard Pre-Workout now available.

Many companies are pumping out new lines, flavors, and all around mind blowing new products. Just in time for the new year! Another golden bullet comes from Optimum Nutrition with the all NEW Gold Standard Pre-Workout!

Aside from the fresh, new look, the Gold Standard Pre-Workout is packed with a bang holding 30 servings per bottle. Each powerful scoop contains 175mg of caffeine from natural sources, 1.5g of carnosyn – beta alanine, and 3g of Creatine Monohydrate. It comes in 4 mouth watering flavors, Blueberry Lemonade, Fruit Punch, Green Apple and Watermelon. Continuing to stay out of the banned substance list, Optimum Nutrition Gold Standard Pre-Workout is Banned Substance FREE.

CHOOSE YOUR STRENGTH

Get the intense energy, focus and endurace from a pre-workout. Check out the brand spanking new, Optimum Nutrition Gold Standard Pre-Workout. This pre-workout is as good as gold!

WHAT TO USE & WHEN

ON’s new Gold Standard Pre-Workout unleashes amplified energy, focus, and supports enhanced endurance to help you reach the pinnacle of your game, crush your next set, get that last rep, and achieve some true gains.* Whatever your goals, accomplish them all with the pre-workout from the most trusted brand in sports nutrition.

~ Optimum Nutrition Team