Hey Guys!

I was at my local health food store browsing the cooler. Since Im currently on prep and sweetners haven't been cut yet I tend to look for sugar free, low carb drinks to satisfy cravings. I happened to see a new bottle that I didn't recognize. It was called Kevita. This is a sparkling fermented drink. There were a few kinds so I checked out the back labels. I found one: Lemon Cayenne. That sparked my interest.

The drink is certified organic, 10 calories, 20mg sodium 1g sugar and 1g cab (not significant). So I decided to keep reading the ingredient list. What I thought was very interesting is that it contained apple cider vinegar, cayenne from the whole plant extract, lemon extract, stevia leaf extract and then fermented lactic acid. I was intrigued. It all had bacterial cultures. These aid in digestion along with apple cider. It was also gluten free, non -dairy and vegan. And to top it off its lightly carbonated to satisfy the bubble desire since I can't have real soda.

All in all I would give this product a 9/10. This is because it does have maple extract which is what I would presume the 1g carb, 1g sugar comes from. So Kevita if you feel like sending me a case of these for the rest of my prep I wouldn't be mad!

10 Foods to Get You In the Mood This Valentine’s Day

 

Valentine’s Day is rapidly approaching and instead of making reservations to some over-hyped trendy spot, stay in and prepare a “Lover’s Platter” full of indulgent aphrodisiacs. Pop some champagne, get that romantic playlist ready and feast onthese 10 foods to get you in the mood for love this Valentine’s Day. Dr. Christopher Calapai, D.O a New York City Osteopathic Physician board certified in family and anti-aging medicine gives us his interesting insights on these aphrodisiacs.

 

“Aphrodisiacs are foods that have certain chemical properties that could increase pheromones, estrogen of testosterone, estrogen, heightening our interest in sex,” explains Dr. Calapai.

 

To be considered a true aphrodisiac the substance must be consumed orally, must reliably increase libido or sexual desire and within minutes. Ok so what are these sexual super foods and what is it about them that lights the fire of desire?

 

  1. Oysters

One of the most infamous aphrodisiacs oysters are high in zinc and have a reputation for being great for fertility. Researchers have found that oysters contain amino acids that trigger production of sex hormones. “Oysters offer a lean source of protein to help give you energy all night long. In addition to offering the body zinc, which helps blood flow and nourish sperm, there's scientific evidence that an amino acid found in oysters may directly raise sexual hormone levels," says Dr. Calapai.

 

  1. Bananas

With their phallic shape, bananas already look tempting and sensual; but they also contain bromelain, an enzyme, which Dr. Calapai says, triggers testosterone production. The fruit's potassium and vitamin B elevate energy levels and the high sugar content gives the brain a kick! Melt some chocolate to add some sexy decadence.

 

  1. Honey

Honey is made through pollination and secretions of many fertile bees worshipping their queen, just what every woman wants! Drizzled on certain body parts honey can be fun. It has a number of vitamins and it also contains boron, which helps regulate estrogen and testosterone levels and the sweet and sappy sweetness provides a natural energy boost.

 

  1. Watermelon

Packed with citrulline and lycopene, Watermelon may have a Viagra-like effect on the body, as it relaxes blood vessels and improves circulation. It may even prevent erectile dysfunction. It’s incredibly juicy, sexy and when dipped in chocolate is the perfect flavor explosion.

 

  1. Pine Nuts

High in energizing zinc and fatty acids, which has been linked to a healthy sex drive, pine nuts are also considered aphrodisiacs because of the effort required to procure these oily gems from pinecones.

 

  1. Arugula

This peppery tasting plant has been documented as an aphrodisiac since the first century A.D. “The bite of the aromatic leaf might get you in the mood and the minerals and antioxidants found in dark leafy greens like arugula have also been proven to block environmental contaminates that could negatively harm libido,” explains Dr. Calapai.

 

  1. Olive oil

Packed with antioxidants, olives and their oil have been used for centuries for health. The Greeks believed they made men more virile as well. “Olive oil is a good source of monounsaturated and polyunsaturated fats, which are critical for a healthy heart, smooth blood flow and stable hormone production, all needed to keep the brain, prostate and penis in good shape!” says Dr. Calapai.

 

  1. Figs

Eaten by Adam and Eve in the Garden of Eden, the fig has forever paradoxically symbolized both sexuality (the ripe fruit with seeds representing fertility) and modesty (the fig leaf). They are full of potassium and are an antioxidant powerhouse, sweet and delicate when eaten.

 

  1. Pomegranate

These bright gems enclosed in a thick rose-colored husk are filled with tangy sweet antioxidants, which support blood flow and clear thought. One study by The Male Clinic in California found that pomegranate juice had a positive effect on erectile dysfunction.

 

  1. Chai Tea

Skip the coffee and end the night with a cup of Indian chai tea. The typical spices in this brew include ginger, cloves and cinnamon, all come from exotic places and certainly will get the blood flowing. Since it has almost no caffeine the stimulant effect is less than coffee allowing you and your lover to drift to sleep.

 

About the Doctor:

Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer's, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson's. He has worked with Mike TysonMickey Rourke, Steven Seagal, and Gotham's, Donal Logue; and as a medical consultant for the New York Rangers. Connect with him via twitter @drcalapai or at www.drcal.net

Want a delicious Super Bowl meal that burns belly fat and help you get lean?  Chili!  You can even use fatty ground beef.   [Recipe below.]

Husbands, boyfriends and other men over 40 can also build testosterone levels – and have more energy, more strength and less belly fat, according to Clark Bartram, 53, Performance & Nutrition Industry Expert for Six Pack Abs, and Lead Advisor to the International Sports Sciences Association.  When men’s testosterone levels are low, they face muscle loss, low energy and loss of sex drive.  Additionally, their body stores most of the food they eat as belly fat.

https://us.vocuspr.com/Publish/523508/vcsPRAsset_523508_91870_092d41d6-5865-4f98-9658-f87127b29013_0.png

Clark Bartram cooks testosterone boosting, belly fat burning chili, his Super Bowl meal of choice.

When a man turns 30, his testosterone levels can decrease by 1-2% a year.  By the time he reaches his 40s and 50s, his testosterone production can be down to half of what it once was, according to Bartram.

“Giving you half the testosterone production and double the belly fat – that’s not good,” he says.  “That’s why it’s so important for us older men to start boosting our natural testosterone immediately.”

Rather than get testosterone treatments or “legal steroids” (with frequent side effects) from a physician, Bartram says, “Let food be your medicine.”

The fats in red meat as well as salmon and tuna boost testosterone, he said.  Other such foods are: almonds, garlic, eggs, cabbage, spinach, asparagus, avocados, bananas, watermelon, citrus fruit, grapes, and honey.

For Super Bowl chili, adding white button mushrooms are a key ingredient to blocking estrogen, the female version of testosterone.  Estrogen can cause a man to bloat, develop breast tissue and store more fat around the waist.  Rising estrogen levels also cause your belly fat to start producing a testosterone killing chemical that creates even more estrogen.

At TestMaxMeals.com, Bartram offers more testosterone boosting food tips, 3 so-called “healthy” foods that can dramatically decrease testosterone levels, and 3 “cheat” foods that boost testosterone.  He also explains how to quickly prepare and cook an entire week’s worth of your favorite testosterone boosting foods in less than an hour and at a low cost.

Clark Bartram’s Super Bowl Chili Recipe

2 lbs. ground beef (15% fat)                  1 can kidney beans
1 cup white button mushrooms              1 can black beans
1/2 cup chopped onions                        1 can organic chopped tomatoes
2 tbs. chili powder                                 pinch of salt
jar organic tomato puree                        garlic to taste

1.) Sauté ground beef until it is brown.
2.) Place meat into big pot and add all other ingredients.
3.) Cook on medium heat, stirring occasionally, for 30-45 minutes.

Enjoy.

Skinny Up Your Soup With This Original, New Cookbook 
SKINNY SOUPS 80 Flavor-Packed Recipes of Less Than 300 Calories
By Kathryn Bruton 

“Totally delicious I could eat these soups forever.”

 Rachel Allen 
Come winter, diets are the last thing on our minds. Warming bowls of comfort food is what everyone craves. Packed with a wide variety of substantial and nutritious soups, SKINNY SOUPS: 80 Flavor-Packed Recipes of Less Than 300 Calories (Kyle Books; January 2017; Paperback $19.95), the first book by food stylist and blogger Kathryn Bruton, offers creative and exciting ways to enjoy this most versatile of foods with the added bonus of all the recipes having less than 300 calories!
SKINNY SOUPS will appeal to anyone, with or without dietary restrictions, who wants to be more health conscious but continue to eat delicious and satisfying meals. The book offers a variety of soups for everyone, from culinary novices to food experts, while many of the recipes cater for vegetarians and vegans, as well as those on gluten and dairy-free diets. 
The book is filled to the brim with an exciting variety of soups fit for a main meal, a fantastically filling lunch options, start-the-day right breakfast bowls, and even delicious dessert optionsa testament to how creative this wonderful dish can be. From simple recipes like Miso Roasted Butternut Squash, the restorative Hangover Soup, and tasty Turkey & Quinoa Soup with Peas to 15-Minute Mushroom Soup With a Kick and dessert soups such as Chilled Rhubarb, Orange and Chia Seed Soup, Kathryn minimizes the use of cream and substitutes fattening butter with nutritious olive, grapeseed, and nut oils, so that every soup in Skinny Soups is less than 300 calories per portion, but still jam-packed with flavor. 
Whatever your ability in the kitchen, soup is a dish everyone can have a go at successfully. Every recipe is open to interpretation, ready for you to stamp with your own personality, if you so wish. So whether you use these recipes as guide to eat healthier, aid weight loss or simply enjoy some delicious bowls, the most important thing is that you enjoy doing it. 
 
About the Author: Kathryn Bruton is a food stylist, recipe developer and blogger. Born in Ireland, she moved to Edinburgh to study fashion, but realized her real passion was food and switched to a diploma in cooking at Leith’s. She now lives in London. Visit her online at  www.thelazybaker.co.uk
SKINNY SOUPS: 80 Flavor-Packed Recipes of Less Than 300 Calories 
By Kathryn Bruton Photography by Laura Edwards 
Kyle Books January 2017; Paperback; 978-1-909487-50-5; 160 Pages; 6 ½” x 9”; Full-Color Photographs Throughout; 80 Recipes; $19.95

The launch of Dexcom Canada will reshape how Canadians living with diabetes access and use continuous glucose monitoring

Dexcom Inc., the leader in Continuous Glucose Monitoring (CGM), has expanded with Canadian headquarters

Dexcom, Inc. (NASDAQ: DXCM) announced today that it is expanding its global presence with a new Canadian headquarters in Burnaby, British Columbia. The move aims to make it easier for more Canadians to get started with CGM.

The launch of Dexcom (Canada) Inc. means that Canadians living with diabetes can expect enhanced customer experience and support, and the ability to purchase CGM systems directly at Dexcom.com/Canada. This expansion reflects Dexcom's mission and commitment to make it easier for Canadians living with diabetes to experience the benefits of CGM for diabetes management. Unlike blood glucose testing which gives a number for a single point in time, CGM shows where glucose is, where it's going, and how fast it's getting there – so patients can take quick action to avoid dangerous glucose events or increase time spent in range.

"Dexcom is committed to transforming diabetes care and management by delivering best-in-class solutions and by responding to the needs of the community," explains Kevin Sayer, President and Chief Executive Officer of Dexcom. "We are excited to share our dedication to driving better outcomes and improved quality of life for people living with diabetes in Canada."

Dexcom's new Canadian operation coincides with the launch of the Dexcom G5 Mobile CGM system. It is the only CGM system in North America approved to replace painful fingerprick glucose testing for diabetes treatment decisions, making it a significant leap forward in diabetes management (fingerpricks are only needed every 12 hours to calibrate). The Dexcom G5 is also the first and only fully mobile CGM system that sends glucose data directly to a compatible smart device. Securely transmitted every five minutes, this glucose information allows for real-time diabetes management.

The Dexcom G5 Mobile CGM System is approved to use in patients as young as 2 years of age, without the need for confirmatory fingerpricks. And with the ability to share data, parents can remotely monitor their child's glucose information and receive alerts – for peace of mind while their child is beyond their supervision.

"When I'm running long distances, hypos are a constant danger," explains endurance athlete Sébastien Sasseville, who lives with Type 1 diabetes. "With the Dexcom G5, I get glucose readings every five minutes so I know right where I stand, and where I'm headed. I can act immediately to bring my levels into the right zone. And all of this data is right on my phone, so I don't have to carry around my receiver which was a hassle. But the best part is I don't have to stop mid-run and do annoying, painful fingerpricks – I can really just focus on the finish line." With the help of his Dexcom CGM system, Sasseville has completed six Ironman Triathlons, run the Sahara Race, and, most recently, run 7,200 kilometres across Canada, the equivalent of 170 marathons.

The Dexcom G5 Mobile CGM System will be available within the first quarter of 2017. And marking Dexcom's commitment to helping Canadians access this technology, the company will be offering monthly pricing options for the first time globally. Canadians interested in the Dexcom G5 Mobile CGM system and staying up to date on its launch are encouraged to visit Dexcom.com/Canada.

About Diabetes and Continuous Glucose Monitoring
With diabetes, the body cannot produce or use the hormone insulin effectively, causing a buildup of glucose, or sugar, in the blood. People with diabetes who take insulin must monitor their blood glucose levels frequently. Uncontrolled glucose can cause health complications and even death.i,ii

Continuous glucose monitoring (CGM) is considered the most significant breakthrough in diabetes management in the past 40 years.iii CGM is important because, in addition to providing the glucose level, it provides the direction and rate of glucose change with the push of a button and alerts users when glucose is too low or too high with built-in and customizable alarms. A recent study showed that after one year, patients with type 1 diabetes who used CGM alone had significant A1C reductions regardless of the type of insulin delivery method used, including insulin pumps.iv

About Dexcom, Inc.
Dexcom, Inc., headquartered in San Diego, CA, and has operations in Canada, is dedicated to helping people better manage their diabetes by developing and marketing continuous glucose monitoring (CGM) products and tools for adult and pediatric patients. With exceptional performance, patient comfort and lifestyle flexibility at the heart of its technology, users have consistently ranked Dexcom highest in customer satisfaction and loyalty.v For more information on the Dexcom CGM, visit www.dexcom.com.

References
i Hyperglycemia (High blood glucose). American Diabetes Association Web site. http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/hyperglycemia.html. Updated August 5, 2013. Accessed December 3, 2013.
ii Hypoglycemia (Low blood glucose). American Diabetes Association Web site. http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/hypoglycemia-low-blood.html. Updated July 16, 2013. Accessed December 3, 2013.
iii Clarke SF and Foster JR. A history of blood glucose meters and their role in self-monitoring of diabetes mellitus. Br J Biomed Sci. 2012;(3)2:83-93.
iv J. Soupal, J. Skrha Prazny, M. Flekac, L. Petruzelkova, J. Skrha, et al. Comparison of different treatment modalities for Type 1 diabetes including Sensor-Augmented Insulin Regimens (SAIR), in 52 weeks of follow ups: A COMISAIR Study. Diabetes Technology and Therapeutics. Vol 18, No. 9, Sept. 2016.
v dQ&A research, 2009-2016

Want to burn belly fat, build testosterone and get lean — by eating chili?  You can even use fatty ground beef.   [Recipe below.]

Men over 40 with higher testosterone levels have more energy, more strength and less belly fat, according to Clark Bartram, 53, Performance & Nutrition Industry Expert for Six Pack Abs, and Lead Advisor to the International Sports Sciences Association.  When men’s testosterone levels are low, they face muscle loss, low energy and loss of sex drive.  Additionally, their body stores most of the food they eat as belly fat.

https://us.vocuspr.com/Publish/523508/vcsPRAsset_523508_91870_092d41d6-5865-4f98-9658-f87127b29013_0.png

Clark Bartram cooks testosterone boosting, belly fat burning chili.

When a man turns 30, his testosterone levels can decrease by 1-2% a year.  By the time he reaches his 40s and 50s, his testosterone production can be down to half of what it once was, according to Bartram.

“Giving you half the testosterone production and double the belly fat – that’s not good,” he says.  “That’s why it’s so important for us older men to start boosting our natural testosterone immediately.”

Rather than get testosterone treatments or “legal steroids” (with frequent side effects) from a physician, Bartram says, “Let food be your medicine.”

The fats in red meat as well as salmon and tuna boost testosterone, he said.  Other such foods are: almonds, garlic, eggs, cabbage, spinach, asparagus, avocados, bananas, watermelon, citrus fruit, grapes, and honey.

For chili, adding white button mushrooms are a key ingredient to blocking estrogen, the female version of testosterone.  Estrogen can cause a man to bloat, develop breast tissue and store more fat around the waist.  Rising estrogen levels also cause your belly fat to start producing a testosterone killing chemical that creates even more estrogen.

At TestMaxMeals.com, Bartram offers more testosterone boosting food tips, 3 so-called “healthy” foods that can dramatically decrease testosterone levels, and 3 “cheat” foods that boost testosterone.  He also explains how to quickly prepare and cook an entire week’s worth of your favorite testosterone boosting foods in less than an hour and at a low cost.

Clark Bartram’s Testosterone-Boosting Chili Recipe

2 lbs. ground beef (15% fat)                              1 can kidney beans
1 cup white button mushrooms                          1 can black beans
1/2 cup chopped onions                                    1 can organic chopped tomatoes
2 tbs. chili powder                                             pinch of salt
jar organic tomato puree                                    garlic to taste

1.) Sauté ground beef until it is brown.
2.) Place meat into big pot and add all other ingredients.
3.) Cook on medium heat, stirring occasionally, for 30-45 minutes.

It's the New Year so a lot of us are looking to jumpstart our weight loss journey for the year. One way that many around the world do so is my cleansing. Juice cleanses are cleanses that have grown in popularity in recent years.

I recently decided to purchase a juice cleanse system and my results were amazing!
I decided upon the Blueprint Organic cleansing system, specifically the Foundation Cleanse. I chose this cleanse because I desperately needed detox. Not only did I need to detox my body, I needed to detox my mind, body and soul which led me to the Foundation Cleanse. The Foundation Cleanse is centered around veggie based juices more so than fruit juices. According to their website, this cleanse triggers body digestion and detox that can help with managing weight.
I decided to do a 5 day cleanse which means that I ate no solid foods. I only drank 6 juices a day. I spaced the juices out to a juice every 2-3 hours.
The first day was easy, I believe it was due to my excitement. However, by the second day, things got a little harder. I was determined to stick to the cleanse no matter what because I wanted the results and I'm happy to say that by the 3rd day of the cleanse I no longer had a desire for solid food, instead, I craved the juices. As I stuck to drinking the juice 2-3 hours a part and drinking water, I must say I personally didn't experience much hunger during ANY of the days.
RESULTS
After the cleanse, I lost 8 pounds. My skin also appeared to clear up and I had a surge of energy by the 3rd day of the cleanse as well. By the 4th day, my brain fog was completely lifted and I found myself thinking clearer, feeling more positive and feeling lighter!
If you're looking for a cleanse to jumpstart your weight and to help you mentally, I would suggest this one. You never realize how much your eating is dictated and determined by your emotions until you do a cleanse. This cleanse helped me to become more mindful of that and helped me jumpstart my new healthy journey.
I do however suggest that you do research and speak to your doctor first before you start any type of extreme cleanse like this. I would also suggest that you research all of the cleanses that are on the market and know what you're looking to do to help you decide what brand and type of cleanse you want to do.

Keep Cortisol in Check with these Natural Supplements 

 

Written by:  Sean Tierney, Head Coach Team T-Rex

 

The main difference between a personal trainer and a contest prep coach is that one trains you in a gym and the other helps to manage every possible aspect of your life that could potentially be playing a role in how your physique ends up looking on competition day. One of the most common factors I routinely assess when working with a client, in addition to training or diet, is stress. In a chronically stressed client, the body is essentially working against you – holding onto bodyfat, limiting lean muscle growth and negatively impacting several other key systems of the body such as digestion. This can be extremely frustrating for any client that seeks to obtain that stage or photo-shoot ready look when they’re otherwise working their butts off in the gym. What’s even more troublesome is that 90% of clients completely overlook the stress-cortisol connection as a factor and just assume that training and diet is supreme. Unfortunately, it doesn’t work that way. I like to say – you’ll never win a battle against hormones. They’re just too powerful and can’t be outworked, no matter who you are. Outsmarted – yes, and I’ll get into that in this article.

Let’s call this part one and get into what’s probably the most simple and basic way to win the fight against chronically elevated cortisol – supplementation. Here is a list of natural supplements that have shown promising results in scientific research when it comes to maintaining normal levels of cortisol and preventing against the negative effects of the ‘c’ word. (Note that some cortisol is actually good and plays key roles in many physiological processes and overall health. It’s when it gets out of control that it becomes a problem.)

 

 

Natural Cortisol Support Supplements 

 

  1. Phosphatidylserine (PS)

 

What is it?

 

A naturally occurring phospholipid (derived from fat source – typically soy lecithin) that’s been shown to supress the release of cortisol from the adrenal glands when taken after a workout. PS is also considered a nootropic supplement and has demonstrated some impressive cognitive enhancing benefits as well, including preventing short term memory loss, dementia and Alzheimer’s disease.

 

Dose?  

 

600-800 mg daily split over two doses typically taken in the post-workout period or after intense activity.

 

Coach Notes 

 

Not the cheapest cortisol support supplement, but on my own trials with clients, it does seem to provide some great results. I usually gauge this 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.

 

 

  1. DHEA

 

What is it?

 

A naturally occurring androgenic hormone that works in a balance with cortisol. You can think of it like this – normal DHEA levels help keep cortisol in check, but as we age, DHEA levels tend to decline and this takes away from it’s protective benefit. Supplementation can help to keep the ratio of dhea:cortisol in the normal range while maintaining the opposing effect of DHEA on cortisol.

 

Dose 

 

25-100 mg/day. It is possible to experience side effects on this supplement. Watch for androgenic side effects, start low and increase dose only as tolerated.

 

Coach Notes 

 

Because this is considered a hormone, you would want to test your own DHEA levels before even considering supplementation to see if it’s even needed. Anyone under the age of 35 should have plenty of DHEA still and it’s more for the 35 and older demographic that could see the greatest benefit from this supplement.

 

  1. Vitamin C

 

What is it?

 

Water-soluble vitamin with protective, antioxidant properties. Has been shown in research to blunt the cortisol response post-workout and assist in the recovery process when taken prior to the exercise.

 

Dose 

 

1-2 grams per day, with one dose about an hour prior to training.

 

Coach Notes

 

Vitamin C should be a staple in any bodybuilder’s arsenal for the wide range of benefits it provides. Many aren’t even aware of it’s cortisol suppression abilities!

 

  1. B-Vitamins

 

What is it?

 

B-vitamins can be depleted during intense periods of training and can make us more susceptible to the effects of stress and cortisol. Maintaining normal levels of b-vitamins has a protective effect on the adrenal glans and our reaction to stress.

 

Dose 

 

B-complex 50-100 mg once per day or split into two doses taken with food.

 

Coach Notes

 

You can have your b-vitamin levels checked in any routine physical. I’d suggest doing this before starting on any b-vitamin supplement.

 

  1. Magnesium

 

What is it?

 

Chronic stress can deplete magnesium levels from the cells and make you more vulnerable to the effects of fight or flight reactions. Supplementing with magnesium can help to maintain your reserves and have a protective effect against stress and cortisol.

 

Dose 

 

300 – 600 mg/day as magnesium glycinate, gluconate or citrate.

 

Coach Notes

 

Magnesium is one of the most important minerals in a bodybuilder’s supplement cabinet. It helps with muscle contraction and relaxation, protein synthesis, atp production, increased anabolic hormones and helps maintain healthy blood pressure.

 

 

  1. Adaptogenic Herbs i.e. Rhodiola, Ashwagandha, Relora, Astragalus Root

 

 

What is it?

 

I’ve clustered together this group of natural herbal supplements, known as adaptogens. Adaptogenic compounds increase our body’s ability to handle stress and strengthen our physiological reaction to it. It’s like giving your body some extra weaponry when you go into battle so you’re more prepared. You’ll find many of these ingredients in adrenal support supplements, which has many crossover benefits for buffering cortisol.

 

Dose 

 

Rhodiola – 200 -500 mg /day

Ashwaganda – 300-500 mg/day

Relora – 150 -400 mg/day

Astragalus Root – 30 mg/day

 

 

Coach Notes

 

These ingredients have become a staple in my post show protocols or when I get a client that’s been using too many stimulant-based fat burners for an extended period of time. They help to strengthen adrenal function and restore the body’s natural ability to combat stress.

 

 

  1. Carbs

 

What is it?

 

Most of us already know that consuming carbs during and/or after your workout can effectively lower the cortisol response from training, but with the ongoing popularity of ultra-low carb diets, and carb-fearing competitors running rampant, it never hurts to give a reminder. At the very least, get your carbs in post-workout or you’re just breaking down what you worked for.

 

Dose 

 

Highly variant and dependant on the individual client. Anywhere from 20-70 grams of carbs intra or immediately post-workout is the typical range for my clients. Usually followed by one more meal of solid food carbs an hour or so later.

 

 

Coach Notes

 

My preference has been for the supercarb – Karbolyn for it’s easily mixability, pump enhancing properties and insulin response – which is beneficial for the peri-workout period.

 

 

  1. Omega 3’s 

 

What is it?

 

Polyunsatured fatty acids, typically extracted from fish or flax, with a wide range of health benefits including the ability to reduce cortisol levels and calm the central nervous system.

 

Dose 

 

2-5 grams/day. Increasing dose as tolerated.

 

Coach Notes

 

Improving insulin sensitivity has always been my favorite benefit of omega 3’s but lowering cortisol is a very close second.

 

 

In part two, I will go over some of the other, non-supplemental ways to control cortisol including things like : avoiding overtraining, quality and duration of sleep,  avoiding excessive stimulant intake and managing stress through your day. Hope you enjoyed part 1, stay tuned for part 2 in an upcoming blog.

 

 

Sean Tierney B.A. (Kin)

Head Coach, Team T-Rex

Sports Nutritionist

CSCS

Certified Personal Trainer, ISSA

PTS, NWS

 

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300 Best Blender Recipes Using Your Vitamix - Book Review

For those of you who are blessed enough to own a vitamin you know that you can do so much more than make smoothies. Even picky eaters can learn to consume healthy foods when they are blended. Making your own gives you control over what goes into your body!

Vitamix is one of if not the most versatile mixer/blender that exists right now. Its powerful, fast and is incredibly easy to use. You can make smoothies, bread, pancakes or even muffins with flour!

The author Robin Abel has created an extensive collection of innovative recipes that will help you get the most out of your vitamix. There are tons of healthy recipes for delicious dishes from breakfasts to sauces, dips, spreads, nut butters, dressings, ice creams, milkshakes, cocktails, spice blends, dips, baby foods and even desserts. The bet part? There is even a bonus chapter on skin treatments, scrubs, masks and lotions.

Robin the author also includes useful information about your appliance, from the differences a month the different series to tips and techniques that demonstrate how you can turn your vitamix into an invaluable workhorse in your home kitchen.

So far I have only had the chance to try a few of the recipes because I am about to start prep again from provincials. I also don't have a vitamix so I had to use the ninja that I have. So obviously I didn't get the full effect. However I loved the mixed berry probiotic blast on page 228. Probiotics are very important for health and your digestive tract (if you didn't know).

You can purchase your copy here:

https://www.chapters.indigo.ca/en-ca/books/300-best-blender-recipes-using/9780778805588-item.html

 

200 Best Smoothie Bowl Recipes by Alison Lewis - Book Review

If you are like me and you hate drinking your calories a smoothie bowl sounds like a much better option. You literally can make anything into a smoothie bowl.  Author Alison Lewis is also an internationally published author of two cookbooks, a professional recipe developer, nutritionist, and the owner of Ingredients Inc., a food and travel media company based in Birmingham, Alabama. So when it comes to food she definitely knows her stuff.

From reviewing thats amazing book I have learned how simple it is to prepare a smoothie bowl. I incorporate a lot of her recipes into my client programs when they get sick of shakes or for a great late night snack. They can be very satisfying and satiating. This book was originally published back in April but because of my prep I was unable to make use of it until now!

The book has easy to make recipes that don't involve a lot of complicated ingredients, and it even includes kid friendly recipes. She also gives you topping alternatives and options. You can get as creative as you want on top of the base. There are yummy dessert recipes, any time of the day recipes and even smoothie bowls with coffee and tea as the base. And if you follow my social media you will know that I love both my coffee and my tea! So you know those are some of my favourite recipes. Another one of my favourite recipes that she includes is what she calls the Peanut Butter Cup. It's on page 99 in the kid-friendly smoothie bowls. Be careful it is addictive!

Overall I give this book an 8/10. There are some really great healthy ideas for smoothie bowls. I wish that there was calorie counts and macros for those of us who do competition prep or track macros. And there are a lot of great recipes but no pictures to go with the recipes and I love a book that shows me beautiful photography along with the great recipe! I would suggest getting this book and adding it to your collection for fun meal prep ideas! Especially if you have kids!

To purchase the book from amazon:

https://www.amazon.ca/200-Best-Smoothie-Bowl-Recipes/dp/0778805336