A naturally occurring phospholipid found in cell membranes throughout the body, comprised of both fatty acids and amino acids. It serves to maintain optimal cell function and communication but most importantly, is a key building block for brain cells.
For us bodybuilders however, possibly the most attractive benefit of this supplement is in it’s potential to suppress the release of cortisol when taken after a workout. It should come as no surprise that contest prep places a great deal of stress on the body and mind. And when your cortisol levels aren't kept in check, it can really work against you - making it more challenging to drop those last few pounds of excess weight as well as staying full and dense through carb-restricted phases. Supplementing with something like PS can help to balance cortisol levels so you have one less factor working against you during the process.
PS is considered to be part of the nootropic family of supplements (aka smart drugs) and has demonstrated some impressive cognitive-enhancing benefits in research as well – including: boosting mental focus and task performance, preventing short term memory loss, helping with ADHD, combats depression/improves mood, improves Parkinson’s symptoms, improves symptoms and delays the onset of Dementia and Alzheimer’s disease.
Dosing?
600-800 mg daily split over two doses with one dose typically taken in the post-workout period or after intense activity.
600 mg is the common research administered dose per day.
Smaller athletes and females may be able to use 400 mg/day , split over two doses.
Coach Notes
Not the cheapest cortisol support supplement, but on my own trials and with clients, it does seem to provide some great results – both from a physique enhancing perspective and cognitive performance. I usually gauge how well it’s working, by how full and hard a client’s muscles stay while dieting over a period of a month, as well as changes in abdominal fat distribution (i.e. if a client is able to drop body fat a little more efficiently in the core).
(Attached photo - proof you can find it locally. This was at Healthy Planet.)
Honey Colony is Having - 20% Off Superfoods
Honey Colony is Having - 20% Off Superfoods. I reviewed their Equilibrium product a while ago on my blog. Definitely worth checking out.
Hey guys! If you have protein powder in your diet this week and are craving a sweet treat give this recipe a try!
Ps this recipe was sent out in my newsletter so if you aren't subscribed makes sure you do! www.trainitright.com either click the popup or scroll to the bottom.
Healthy Chocolate Lava Cake
This recipe is for those of you who desperately are craving a sweet treat but know enough not to stray too far off of your diet. If you do IIFYM you can easily fit this into your macros.
1 Scoop Protein Of Choice
1 tsp cocoa
1 tsp Baking Powder
1 tbsp PB2 (peanut butter without the fat)
1 Packet of stevia or liquid stevia drops
Almond Milk/Cashew Milk (amount will vary depending on protein)
1. Mix all of the dry ingredients together into a bowl or mug.
2. Add Almond milk slowly and stir until brownie batter is achieved.
2. Microwave 1-2 minutes until there is only a small centre of "goo" in the middle. Think lava cake. I suggest checking every 30s to see.
3. ENJOY! But beware it is addictive!
Five Ways To Spring Clean Your Health & Lose Weight - Interviews Available With Doctor
Dr. George's tips are:
1. Start exercising
An increase in activity of as little as 20 minutes 3 times a week can make a difference in your risk of heart disease, diabetes and obesity. You don't have to get fancy with a gym membership. Try taking the stairs at work instead of the elevator, or park further from the entrance when you go to the market or mall.
2. Eat Smaller portions
You may not want to give up your junk food or fried food, but try to limit your portions. Instead of buying a six pack of soda, buy a two liter bottle. You can better control the portions along with your intake of calories.
3. Drink more water
The average person should be drinking 1 ounce per kilogram of his/her weight in water per day. (1 lb = 2.2kg). Studies have shown that people eat more when they are dehydrated because the signals in the body can confuse hunger with thirst. If you are hungry, try drinking an 8-12 oz glass of water before you decide to eat that snack.
4. Avoid salt
The average American diet consists too much salt. Salt is found in everything from canned foods to frozen foods. Not only does salt make your body retain water, it also dulls your sense of taste when it comes to sugar. As a challenge, decrease the amount of salt you eat for about 1 week, then drink a non-diet soft drink. Not only will you lose about 3- 5 lbs of water weight, but you will see that the soda is incredibly sweet. In addition, try to use sea salt.
5. Avoid high fructose corn syrup
Studies have shown that most products in this country are made with high fructose corn syrup that is contaminated with mercury (a known neurotoxin). Instead try to choose foods made with cane sugar. When you drink soft drinks that are made with sugar you will be less likely to crave salt and be able to stop with one soda because there is no 'sugar high' that leads to the craving that makes you want to have more.
About Dr. Elaina George
Atlanta, GA Based - Dr Elaina George is a Board Certified Otolaryngologist. She graduated from Princeton University with a degree in Biology. She received her Masters degree in Medical Microbiology from Long Island University, and received her medical degree from Mount Sinai School of Medicine in New York. Dr George completed her residency at Manhattan, Eye Ear & Throat Hospital. She is on the advisory council of Project 21 black leadership network, an initiative of The National Center for Public Policy Research. Dr George hosts her own radio show, "Medicine On Call" and she is also a keynote speaker many organizations. As a solo practitioner in private practice who is also a small business owner, she has a unique perspective on the problems of health care delivery, the true costs of healthcare and viable solutions.
Do you want a slim waist? Perfect, glowing skin? Want to lose 10 pounds easy? Are you ready for it... Wait for it... Okay here it is... The magic Elixir is actually available to just about anyone reading this. It's available at a super low cost, sometimes you can even find it free... Have you guessed what it is?
The magic elixir is WATER!! Yes water can guarantee you a slim waist, perfect, glowing skin and you can lose 10 pounds easy, if you start drinking the right amount for you. Granted, to see lasting results of weight loss, you would have to also abide by a healthy diet and workout regularly (meal and workout plans are available here at TrainItRight.com/programs).
Many underestimate the power of water or believe they just can't down the amount that they're supposed to have. Speak with any nutritionist and they will tell you that you should be drinking a specific amount for your body. The formula that many use is to take your body weight, divide it by 2 and that'll give you the number in ounces of how much water you should consume daily. So, if you're 150 pounds you should do 150 divided by 2 to find you should be drinking a minimum of 75 ounces of water. To break down further, thats a little under 4.5 standard bottles (16.9 ounces) of water.
What are some of the immediate benefits of water?
Well for one, drinking 1-2 bottles of water within the first hour of waking up will help wake up your entire body, leading to activating all of your internal organs. It'll also help you lose that 'sleepy' feeling and help you get your day off to a more positive start.
Drinking water also helps with digestion's. If you start drinking 1 glass of water about 30 minutes before a meal, you'll be doing your digestive system a favor. You'll also find that you are less likely to overeat. So next time you're out to dinner, try to down an entire glass of water before you start your meal.
Drinking more water also leads to healthier hair and nails, beautiful, glowing skin, lower blood pressure, reduced risk of stroke and heart attacks and so much more.
Did we also mention that it helps with weight loss? Yes! Those that drink more water usually have a better handle on their weight and those that increase their water intake find that they are more likely to lose weight. Increase your daily intake to about a gallon a day and you may notice immediate weight loss within a week.
So next time you go to grab sugary juice or soda go for water instead and watch the endless benefits!!!
Check back with TrainItRight.com in the near future for tips on how you can start drinking more water... It's actually easier than you think.
Health Coaches Pave the Way for a Brighter Future for Health Care
By Joshua Rosenthal
As policy makers continue to debate the future of healthcare in America, there is an often overlooked, yet important, part of our healthcare system. Think about the healthiest habits you have. Do you enjoy getting outside to walk on your lunch break, drink mostly water during the day, or cook healthy meals every night?
How did you develop these healthy habits?
Chances are, you developed these healthy tendencies over time, with guidance and support from friends, family, colleagues, coaches, and anyone else who encouraged you and held you accountable.
Getting and staying healthy isn’t rocket science. Most of us know we need to exercise more, eat whole foods, and manage our stress better. The challenge is in making those healthy habits stick. While we like to think we can do the right thing because the experts say we should, science tells a different story.
Ongoing research at the Department of Family and Community Medicine at the University of California and the Mayo Clinic have found that people are much more likely to adopt and maintain healthy habits when they work with a peer or coach as opposed to a doctor or another expert. (1) (2)
Health Coaches are perfectly poised to be that peer or coach for people looking for a partner to help them adopt and maintain healthier habits. Why? Health Coaches are trained in changing behaviors, holding people accountable and frequently have a lot in common with their clients. These similarities (like culture, language, experiences, and values) help to develop trust and a unique mentor/student bond that can bring about total life transformation and lasting change.
Health Coaches are the future of preventative health care; in fact, as one of the fastest-growing professions, there are now approximately 35,000 self-identified practitioners nationally and the Department of Labor projects a 21 percent increase for health and wellness professionals focused on preventative health - faster than all other occupations.
The bottom-line: In an age of rising health care costs and uncertainty, Health Coaches have the ability to reduce over all health care costs while employing thousands of Americans with well-paying jobs.
Medical professionals are crucial for helping those in need, but they don’t always have the time or resources to help people find and build healthy habits. There is a huge demand for a new kind of health advocate who can help fill a void in our current healthcare system.
According to David Thom, M.D., Ph.D. Research Director for the UCSF Department of Family & Community Medicine, “When patients are managed by their doctor, we often do so in four or five 15-minute visits a year, and in between those visits we have little to no contact with the patient. To think that is optimal is naïve. It’s amazing that we’ve gotten along so long without using Health Coaches, and we haven’t even realized all the benefits yet.” (3)
Within the current healthcare model, attempts to reduce lifestyle-related chronic disease and costs have proven to be financially unsustainable due to a system that rewards hospitalizations and invasive procedures. Thankfully, more employers, hospitals, and insurance companies understand that an investment in Health Coaches have real and lasting impacts on our collective wellness.
The Wall Street Journal recently reported that there is “a broader shift within the healthcare industry toward keeping people well instead of simply treating them when they’re sick.” And that, “although wellness coaching is a relatively new field, some recent research suggests that it does work.” (4)
Our nation’s health and wellness is not suffering because we don’t know what to do; it’s that we need allies and advocates in the form of Health Coaches to assist and hold us accountable along the way. The work of Health Coaches has been quietly improving the health and wellness of many for over 25 years. It is time to recognize their efforts and empower their growth; our nation’s health depends on it.
We also need the support of Congress to ensure that our community can continue to offer preventive health care options for millions of Americans. Allowing consumers the flexibility in using their Health Savings Accounts (HSA) for Health Coaches will incentivize wellness. The recent, bipartisan introduction of the Health and Wellness Coach Resolutions in the House of Representatives and the United States Senate is a signal that our policymakers support the important work of Health Coaches.(5) More importantly, it also illustrates that our policymakers from both parties clearly understand and agree with the new research and a growing movement embracing a holistic approach to wellness with food and lifestyle as the new prescription of choice and Health Coaches as the guides.
It is the mission of Health Coaches to play a crucial role in improving health and happiness, and through that process, create a ripple effect that transforms the world. It is imperative that our nation’s lawmakers continue to seek out opportunities to support the important benefits Health Coaches are providing citizens around the country and helping daily to ensure the health of the American public.
Rosenthal, MScEd. is the visionary founder and director of the Institute for Integrative Nutrition (IIN), which has trained over 100,000 students in 100 countries for over 25 years.
About The Institute for Integrative Nutrition (IIN)
The Institute for Integrative Nutrition was founded in 1992 by Joshua Rosenthal. What started as a small classroom of passionate students in a live setting is now the world’s largest nutrition school and most well renowned Health Coach Training Program. Through an innovative, one-year online course built specifically for the adult learner, Integrative Nutrition’s holistic program teaches Health Coaching and business skills, personal development philosophy, and over 100 dietary theories with lectures by the world’s leading physicians, researchers, doctors, and nutrition experts. Integrative Nutrition is more than a school; they are a movement whose program is changing the landscape of health and wellness around the world, training over 60,000 students and graduates in 124 countries.
Super Slim: New Book Exposes Fool-Proof Blueprint to Losing Weight – Without Dieting or Exercise!
Keith Foster’s ‘SUPER SLIM: The Intelligent Person's Guide to a Slimmer, Healthier & Longer Life’ unravels weight gain, obesity and weight loss in a simple, highly-actionable way that has never been seen before. Taking readers right back to humanity’s beginnings, Foster explains fat’s evolutionary benefits, advancing to the present day’s obesity epidemic and how to fight it without fail. From sunlight’s “secret” benefits to weight loss, all the way to providing high-alkaline food lists, this bold new volume has the power to change the lives of millions.
The prevalence of obesity today makes it abundantly clear that most people, through lack of information, are prone to mismanaging their bodies. According to lecturer and researcher Keith Foster, those who want to maintain a healthy weight and all of the benefits it brings must first understand what helps and hinders the body’s functions.
Based off a lifetime’s research, Foster’s ‘SUPER SLIM: The Intelligent Person's Guide to a Slimmer, Healthier & Longer Life’ explains why the body’s acidic and alkaline balances are not only important, but hold the key to beating obesity and living a long, vibrant life.
Synopsis:
Super Slim is intended as a reference work for everyone who wishes to lose weight, be more healthy and live longer!
It covers a broad range of topics in some depth, all of which have a direct bearing on weight gain, obesity and ill health. By describing the mechanism by which fatty deposits are distributed around the body, Super Slim enables people to clearly understand how to reverse this process.
Super Slim tracks human development from its early beginnings to show why we developed a layer of blubber, what evolutionary purpose this served and how it can be reduced.
It then goes on to describe the bloodstream’s priority, which is to maintain a degree of alkalinity in order to provide adequate levels of oxygen to the cells, (a process which, with the modern sugar-rich diet, necessitates a shunting of acidic toxins (fats) into “storage areas” around the body). These are where fat accumulates, well away from the main circulatory system.
Super Slim goes on to deal with food, providing lists and recommendations as to how you can alkalise your diet. It then touches on a new form of exercise (ideal for the busy person) and a new fertility regime using which it is possible to choose the sex of your children.
Further information is provided on male fertility, plus how to avoid fibrocystic breast disease and how to get rid of stretch marks.
Further yet, on how sunlight helps you to slim, lack of sleep can make you fat and a whole compendium of knowledge on similar vital subjects. These help the reader to be in control of their weight and to become slimmer, more healthy and longer lived.
Super Slim is not a scientific treatise, but simply a very informative book that will help a lot of people to lose weight healthily and keep it off.
“Yoyo dieting is a huge killer, and a vicious circle that over 80% of people encounter,” explains Foster. “Lifelong weight loss is not about a quick-fix dietary change, but about understanding the body’s functions, how it reacts to alkaline foods and how everything comes together to ensure a person can reach their natural healthy weight and remain there for the rest of their life.”
Continuing, “It’s all about giving people the information they so desperately seek, and then empowering them to make actionable, tangible change. According to reviews, it’s working wonders already for people around the world.”
Reviews have been overwhelmingly positive. For example, Julie comments, “This well-referenced work is not a traditional ‘diet’ book with recipes and calorie counting, instead it is an invaluable resource to aid understanding of why it is important to be within a normal weight range and to learn key approaches that can be taken to achieve this.”
Another reader adds, “I got this book because no matter what approach I seemed to take in dieting, nothing seemed to be permanent, and despite some breakthroughs, I was struggling to maintain my weight-loss and would yoyo back and forth between an ideal and a far from ideal weight. Keith's book has helped me to understand the underlying causes of my yoyo weight gain, and the processes the body uses to adapt to a toxic system which then keeps me 'insulated'. With a greater understanding I know feel I am empowered to finally, once and for all, drop those extra pounds for good.”
‘SUPER SLIM: The Intelligent Person's Guide to a Slimmer, Healthier & Longer Life’, from SAGAX Publishing, is available now: http://amzn.to/2kHijcD.
About the Author:
Keith Foster is a researcher, writer and lecturer. He has spent most of his life focusing on unlocking the structure and technology of the ancient worldwide civilization, and also its healing technologies. The past 30 years have seen Keith involved in studying how our current civilization informs its belief systems, with particular emphasis on its current religion – science.
A natural philosopher, Keith's studies have included a wide range of cultures. His latest book The Answer to Cancer – An Electron Deficit Condition, coupled with the follow-up seminars, represents a synergism of these studies.
At 75 years of age and as the father of 7 children, Keith is a fine and vigorous example of how well his understanding of the human condition translates into healthy longevity.
A charismatic speaker whose gift is to make complex subjects simple and easy to understand, Keith’s wisdom, sense of humour and integrity are infectious.
Keith hosts lectures and speaks at seminars all over the world.
YoFiit - Nutritional Bars
I was recently sent some of YoFitt's nutritional bars to try. I loved the packaging. Bright coloured and very informative about what ingredients are in the bar. I also love that they are made locally here in Toronto. I love supporting Canadian companies and even more so when they are made in my city.
The bars contain pre-biotics to help support a healthy gut flora because a healthy gut is the foundation of a healthy life. 11-12 g of fibre per bar. It also has probiotics that serve 2 functions a) sustain a strong gut by aiding at the digestion of carb and protein b) enhance one’s workout experience because in clinical trials, combining this probiotics strain with protein enables the easier protein absorption and as such reduces soreness post workout and allows for quicker muscle. The bars have no more than 5g of sugar. They are nut-free, vegan and gluten-free. They also have high in trace minerals such as magnesium, manganese.
What's really unique is that there are 3 bars scientifically formulated based on your needs throughout the day:
1.Morning fibre bar provides 49% of your fibre needs for the day. You are halfway through with just one bar!
2. Midday Energy bar is the pick-me-up kind of bar when you feel like you are crashing in the office or on the road around 3 pm. Full with antioxidant such as goji, cacao, quinoa, this is the perfect bar for on the go adventures.
3. All day protein bar is the ultimate protein companion bar. Optimal ratio of protein, fibre and sugar. 15g of protein / 12g of fibre / 5 g of sugar per 55g bar.
If you are looking for a natural bar these are a great source. I especially like that the 3 bars are specific to the different needs at different times of the day. They taste very clean and healthy. Give them a try and let me know if you like them.
We've all seen the post on Instagram that says a Sunday well spent brings a week of content. We over here at Train It Right couldn't help but agree! Sunday's are a great day to relax, reset and get ready for the work week ahead. But like many, you're probably on a journey of health and fitness. Eating clean and sticking to a plan can be one of the hardest parts of your journey. The best way to combat failure in this is planning and prepping. Though there are many food prep companies (and they are great) prepping your own food can be simpler and easier than you think.
Here are a few tips to help you ease into prepping your own food:
* Create a grocery list based on your food plan and shop the day before prepping
* Lay out all of your containers
- Use your open counter space to house your containers and place the food in the containers as you go. So when your spinach is ready go ahead and ration it out for each meal as you go.
* Cook all at once
- The cool thing about a full kitchen is several appliances. Example... You can bake your fish or and chicken in the oven while cooking your sides such as spinach, kale, broccoli and more on the stove top. Multitasking at its finest!
- You can also make use of the racks in the oven and bake several items at once. Just keep strict watch of the timer.
* Wash the dishes as you go
- This helps with clean up which speeds up the process. A secret of all chefs!
*Remember why you're doing it
- Lets face it, some of us just don't like to cook. With that being said, remember why you're investing the time now. Not only are you sticking to your meal plan to ensure you meet your goals, but you're saving time and money!
Happy meal prepping.
I came home earlier this month to find an amazing box at my door. It was from penguin books. At first I was a bit confused as I had not ordered any books. Brought it upstairs and to my surprise it was a care package from Joyous Health.
It was not only her brand new book Joyous Detox but it was an entire package that included essentials to help me with my detox! Talk about a surprise package! The book includes 100 gluten-free, dairy-free, refined sugar-free, detox-friendly recipes! Joy is previously known for her best seller Joyous Health.
About her new book:
It is actually a complete plan and cookbook. She wrote this book in order to share with the readier how easy and delicious it is to detox naturally by following a whole foods based diet that emphasizes detox-friedly foods. It gives your body a break from gluten, dairy, sugar, food additives and junk foods that can have a negative effect on your digestion, energy levels and even beauty.
*You may even notice that your hair is shinier and your skin glows more from just 10 days of following the meal plan that is outlines on page 88 in the book*
The care page that she sent me included:
Joyous Detox Tea
Smooth Like Butta Body Butter
Lovely Lavender Deodorant Stick
Limp Treatment Balm
Dry Skin Brush
Joyous Detox Tea: Her detox tea is a handcrafted organic blend of carefully selected ingredients to support your digestive system, especially your liver. This will enhance detoxification.
Smooth Like Butta Body Butter: It is so clean your an eat the ingredients. And it smells amazing. By far my fav body butter to date.
Lovel Lavender Deodorant Stick: Her natural deodorant contains clinically proven sage extract to keep things stink free. It is formulated for sensitive skin and contains no chemicals.
Lip Treatment Balm: Firstly this is so tasty! Its also certified organic.
Dry Skin Brush: Dry skin brushing is an essential to your health, beauty and detoxification as brushing your teeth. This totally natural body brush is the perfect coarseness and you will feel instantly invigorated and rejuvenated!
Thank you so much Joy for the care package! I truly appreciate the gesture! And good luck with your new book! I know it is going to be another best seller!
