Monthly Archives: January 2016

11 Super Side Effects From Taking L-Carnitine!

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By Roger Lockridge

L-carnitine is synthesized in the body from the amino acids lysine and methionine. Learn how your chances of success can increase with this in your arsenal.

L-carnitine is synthesized in the body from the amino acids lysine and methionine. Regardless of what your bodybuilding and fitness goals are, losing fat or gaining muscle, your chances of success will increase greatly if you have l-carnitine in your supplement arsenal. Studies focusing on how carnitine works have been done as far back as 1937. Let’s take a look at some of the benefits that l-carnitine can have on your goals and your health.

FAT LOSS

If you are looking to get lean, then this is the amino acid you need. L-carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized to produce energy. Carnitine has also been shown to reduce fatigue and serve as an appetite suppressant as well. Therefore, l-carnitine would be a major asset to have in your arsenal when you are dieting. It not only will help keep your body from storing fat, but it will increase your aerobic capacity to help you burn more calories.

MUSCLE MASS

L-carnitine is also a great weapon for hardgainers looking to pack on muscle. Supplementing with l-carnitine can help you increase your strength and heavier weights mean bigger muscles in the long run.

BONE MASS

Aging bone loss is a major concern of many senior citizens and post-menopausal women. Of course this can lead to increased chances of fractures, osteoporosis, and arthritis among other bone diseases. Fortunately, by taking l-carnitine, you can slow down the bone loss process and improve bone micro structural properties by decreasing bone turnover.

HEART CONDITIONS

Carnitine is primarily used for heart-related conditions. Several clinical trials show that L-carnitine can be used along with conventional treatment for angina to reduce the needs for medicine and improve the ability of those with angina to exercise without chest pain or discomfort. Some studies have determined that taking l-carnitine after a heart attack decreases the chances of suffering another one later. Carnitine has actually been given to help treat people with heart disease.

KIDNEY TREATMENT

Your kidneys produce carnitine so naturally when people have been diagnosed or may have kidney disease, carnitine is recommended to help make up for the deficiency of carnitine that your kidneys aren’t producing.

MALE INFERTILITY

For those men that have been trying to have children and have low sperm counts, carnitine has been suggested and shown to help improve both sperm count and quality sperm.

WOMEN WHO BREAST FEED

New mothers who choose to breast feed normally do so in part because of the number of calories it burns, but one side effect is it lowers your body’s amount of carnitine. Even though you are sufficient in it while you are pregnant, taking extra carnitine can help prevent your body from being deficient. Combining both the breast feeding and the carnitine means that new moms will lose that baby weight faster.

TYPE II DIABETES

People that have Type II diabetes can also benefit from carnitine supplementation. Taking L-carnitine helps diabetics by increasing glucose oxidation, glucose storage, as well as glucose uptake.

IMMUNE SYSTEM

L-carnitine serves as an antioxidant that can help prevent damage done to your healthy cells by free radicals. This can help you out when you have a cold or are dealing with various seasonal allergies and training.

10 BRAIN FUNCTION

Seniors that can use something to help improve brain function has more than just gingko biloba to take. L-carnitine helps protect the brain from both age related and stress related damage to the brain which helps it function longer and better.

11 ANTIDOTE TO VALPROIC ACID POISONING

Although it may not be a bodybuilding issue, there are thousands of documented cases of valproic acid (clinical anticonvulsant and mood-stabilizing drug commonly used for major depression) ingested every year. Despite not being able to serve as a total antidote on its own, taking l-carnitine is considered to help you if for some reason you do suffer from this dangerous poisoning.

HOW MUCH DO I TAKE AND HOW CAN I TAKE IT?

Generally, taking a range of two to four grams of l-carnitine a day is good for general health and to help you reach your fitness goals. L-carnitine does come in capsules, tablets, and liquid form. There are many types of carnitine products found at Nutrition 4 Less store. If you would rather try to take it through your food, there are many food sources that contain carnitine. Red meats and dairy products are your best choices for carnitine, but other great foods include nuts, seeds, artichokes, asparagus, broccoli, Brussels sprouts, collard greens, garlic, mustard greens,okra, parsley, kale, apricots, bananas, bee pollen, brewer’s yeast, buckwheat, corn, oatmeal, rice bran, rye, andwhole wheat.

CONCLUSION

So make sure that you give some consideration to this supplement. It definitely offers a wide number of benefits that you should be taking advantage of.

How Sleep Is Good For Your Health

A man sleeping

A man sleeping

1.) Improve memory

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Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or “practice” skills learned while you were awake (it’s a process called consolidation).

2.) Curb inflammation

Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more.

3.) Spur creativity

spur-creativity

Get a good night’s sleep before getting out the easel and paintbrushes or the pen and paper. In addition to consolidating memories, or making them stronger, your brain appears to reorganize and restructure them, which may result in more creativity as well.

4.) Improving Athletic Abilities

If you’re an athlete, there may be one simple way to improve your performance: sleep. A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina.

5.) Have a healthy weight

If you are thinking about going on a diet, you might want to plan an earlier bedtime too. Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)

6.) Lower stress

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When it comes to our health stress and sleep are nearly one and the same—and both can affect cardiovascular health.  “Sleep can definitely reduce levels of stress, and with that people can have better control of their blood pressure,” Dr. Jean says. “It’s also believed that sleep effects cholesterol levels, which plays a significant role in heart disease.”

7.) Steer clear of depression

Sleeping well means more to our overall well-being than simply avoiding irritability.

“A lack of sleep can contribute to depression,” Dr. Jean says. “A good night’s sleep can really help a moody person decrease their anxiety. You get more emotional stability with good sleep.”

 

More can be read at

http://www.health.com/health/gallery/0,,20459221,00.html

Diet Awareness

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you are what you eat

 


 

 

 

 

 

 

“The trouble with dieting,” I hear many [people] say, “is that it takes too long. If I want to look good for my anniversary next month, I should’ve started losing weight way back in February. Now that I’m finally focused, it’s too late.” Well, yes and no. Taking the long-term approach to weight loss is wise because it means you’ll lose pounds slowly and steadily — making it more likely that you’ll keep them off. But there are ways to rev up your metabolism so you burn calories and lose weight more quickly. Check out my favorite no-fail jump starts.

Watch Your Fluids

1. Drink green tea. Get this: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period. If you can believe it, those 70 calories a day add up to a total of 7.3 pounds of fat a year! It’s not magic, it’s science: Researchers believe the difference is caused by metabolism-enhancing antioxidants known as catechins, which are found in green tea.

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2. Avoid calories in a glass. Scientists now know that the body does not register liquid calories in the same way it does solid calories. Drinking a grande caffe mocha, for instance, won’t make you feel satiated the way eating a bowl of pasta will. Which means that although the caffe mocha actually has a greater number of calories than the pasta, you’re still more likely to want a second cup from Starbucks than another plate of linguine. So monitor your intake of juice, soda, coffee drinks and wine. If you consume one of each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime — and you’ll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

Start Lifting

3. Buy a set of five-pound weights. It’s a onetime investment you’ll never regret. Here’s why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you’ll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple biceps curls or triceps pulls right in your home or office. Do these exercises three to four times per week, and you’ll soon see a rapid improvement in your physique.

4. Lose the salt. Sodium contributes to water retention, making you look and feel bloated. Do you eat too much salt? Probably — the daily value suggests no more than 2,400 milligrams of sodium each day (or about one teaspoon), but most of us are getting more than twice that amount. So keep an eye on your sodium intake, and that doesn’t just mean ditching the saltshaker. Hidden sources include soups, canned foods and drinks (did you know a serving of regular V8 juice has 800 mg of sodium?), salty snacks such as chips and pretzels and many prepackaged foods.

Heat Things Up

5. Spice it up. Angelo Tremblay, Ph.D., director of the division of kinesiology at Laval University, in Canada, found that eating hot peppers can boost a person’s basal metabolism (the total calories the body burns at rest). The reason? Capsaicin, a compound found in jalapeno and cayenne peppers, may increase your body’s release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What’s more, eating hot peppers may reduce your appetite, Tremblay says, helping to curb your cravings. So spice up your stir-fried veggies, eat low-calorie chili or salsa (try them on salads and baked potatoes), and watch the pounds come off faster.

6. Get some sleep. As funny as it sounds, sleep deprivation may make you fat — and not just because you’re susceptible to cases of the late-night munchies (although there’s that too). Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours, according to researchers at the University of Chicago. So don’t skimp on your zzz’s, and you’ll be rewarded with an extra edge when it comes to shedding pounds quickly.

Move Around

7. Go for an evening walk. Don’t get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you’ve stopped moving. What that means for you: Those dinner calories have less of a chance to take up permanent residence on your hips.

8. Eat every meal. Listen up: Skipping meals will not make you lose weight faster. That strategy backfires because your body thinks food is in short supply, so it slows your metabolism in order to conserve energy. Over time, the result is that when you do eat — even if you consume the same foods as always — your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your purse or briefcase — anything that will keep you from going hungry.

9. Add 20 minutes of exercise per day. If you’re on a diet, you’re probably already working out a couple of times a week. (No? Well, you should start!) But whether you exercise or not, you can get a leg up on all those other weight-loss wannabes by doing a little something extra each day. Take the stairs instead of the elevator; walk to the bus, train, or all the way to the office; window-shop with your best friend rather than sit over coffee. Taking the dog out, gardening and even housecleaning all increase the number of calories you expend. You don’t have to go for a jog (although that would help!) to speed up weight loss. Twenty minutes of moderate exercise a day means you’ll burn approximately 700 calories.

Drink Up!

10. H20, H20, H20. You’ve heard it before, and you’ll hear it again. That’s because drinking 64 ounces of water daily is one of the easiest ways to speed up weight loss. Your body needs water in order to efficiently metabolize stored fat. When you shortchange your supply, you’re likely to slow down that process, meaning it’s more difficult for you to burn calories. An easy eight glasses a day (at least!) will keep your system running smoothly.

11. Don’t go for the gimmicks. At any given time, there are dozens of weight-loss hypes in the marketplace that claim to have the ability to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything, but you and I both know these schemes don’t work. Save your money, but more importantly, save yourself from the emotional pain when these gimmicks fail. Be realistic. Jump-start your weight-loss program in ways that make sense, and not only will you be thinner, you’ll be happier too.

http://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight-faster-karas-0302/

4 Tips To Keep Your New Fitness Goals

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1. Don’t Overwhelm Yourself

Setting goals that seem outrageously difficult or unattainable will discourage you from giving it your all or quitting entirely. Try breaking your bigger goals down into smaller, more realistic increments.

2. Don’t Be Afraid To Ask For Help

Getting our cardio or weight regiment started can be intimidating. Whether at the gym, park, or our own living room, we have a tendency to compound this already challenging, but noble act by worrying about how we look when we’re exercising: “I look too fat.” “I look too weak.” “i look too skinny.” “Am I doing this right?”

These insecurities, however true in our mind, most likely reside only in OUR mind. If there’s a lingering question about losing weight, gaining weight, gaining strength, or the correct way to do an exercise, work up the courage to ask the people around you . 9 out of 10 times people are more than willing to help answer questions and they’ll  be flattered they were chosen for advice! One fantastic way to lessen the anxiety is to get a workout buddy!

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3. Reward Your Efforts!

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Whatever helps us get into those workout clothes and propel us off to exercise should be used as motivation for the hard work our goals require. It can be anything from a tub of protein to a new pre-workout formula we’ve been eyeing . By mindfully attaching our goals to rewards, we’ll be infinitely more psyched to get out of bed for that 6 am spin class. 

Alternatively, these carrots we dangle in front of us don’t have to tax our pockets! Smaller rewards have been shown to be just as effective, so try smaller rewards like new workout tunes for the playlist, a new magazine or book, or adding $1 to a “goal jar” for every small goal reached!

 4.  An Attitude Of Gratitude

In addition to functioning as a stress reliever, grateful people have more energy, which provides them the fuel needed to get an efficient and healthy workout. People with gratitude are scientifically proven to exercise more. In one study, participants who kept a weekly gratitude journal exercised 40 minutes more per week than those who didn’t. Believe it or not, it true!!!

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Remember, the Nutrition 4 Less Pasadena family is here to help you achieve these very possible goals!!!! We hope this helps!!! 

Staying On Track For New Years Resolution

Getting Started                    Diet

 

 

 

 

 

 

New Year’s Resolution Key To-Do’s:

  1. Take the first step and get started: One of the looming issues with a New Years Resolution is starting.   It hangs over you like an ominous task.   But here is the thing, your first run won’t be perfect.   In fact, it will begin to reveal what you need to do next time to progress and will help you plan for your second step.
  2. Build the habit: It takes 30 days to build a habit and is why most people fall of the New Year Resolution in the first month.
  3. Commit to eating right: Don’t just plan to cut out junk food, look at your entire day and plan your meal and eat time.   A modular meal prep bag (such as Isobag) are perfect for this.  They not only allow you to plan what you will eat, but guide you on portion size.

Hands down, what you eat has the biggest impact to your weight management goals!

Come talk to us.  We can help.  Happy New Years! Getting started 2