Year: 2019

How to Select the Right Food Supplement for Your Body

Selecting the right supplement is easy as long as you have the knowledge to do so. But if you don’t, then this article is for you. Listed below are the Do’s and Don’ts for selecting the right supplement. So what are they? Let’s have a look!

Do’s

  • Do some research – If researching on your own isn’t enough, consult your pharmacist or health care provider and ask as much as you can about the products you’re considering. Make sure to ask what side effects it might give to your body too so you won’t have trouble later on.
  • Check the label – Before grabbing that vitamin off the grocery shelf, make sure to look at its nutrition facts section and see what kinds of vitamin and minerals it contains. Depending on your diet, you may want to opt for one that contains a lot of vitamin C, E, and calcium.
  • Buy wisely – Make sure to buy from a reputable manufacturer to avoid being scammed. You can ask for a recommendation from your pharmacist if you’re unsure what to get.
  • Have patience – Don’t expect instant results if you just drank one pill. It might even take weeks or longer before the pill will show its effects.
  • Pregnant? Here’s some tips – If you’re an expectant woman, have a trip to your nutrition specialist to get some recommendations before drinking supplements.
  • Check the expiration date – Some people tend to ignore reading labels when they buy some items, and food supplements are no exception. Make sure to read the label and check for its expiration date before purchasing.
  • Contact – If you have further questions about the supplement you just brought, contact the manufacturer and ask them about the product’s details.

Don’ts

  • Be careful when taking one – Don’t take supplements that contains sugar, starch, corn, wheat, iron, dairy, salt, and any artificial flavorings. These are unnecessary ingredients that manufacturers tend to add to their supplements to make it more flavorful which can cause allergic reactions for some.
  • Don’t mind the price – There are a lot of supplements in the market that comes in a variety of prices. Some are cheap, and some are expensive. Be wise to choose one that’s priced just right. A lot of supplements are so expensive because of the marketing it undergoes and not for the actual product itself.
  • Be mindful of yourself – Stop taking supplements that shows signs of bad reaction to your body such as rashes or prolonged stomach aches.
  • Listen to your health care provider – Don’t just randomly take supplements without consultation and supervision from your health specialist. You’ll probably ran into trouble if you do.
  • Don’t overtake – Never ever take dosage that’s higher than the recommended dosage in the label unless if your health specialist told you to do so.

The Right Supplements to Improve Ketosis and Boost Endurance

What in the world is a Ketogenic diet? A Keto diet is a diet where you have to consume as less carbohydrates as you can while taking moderate amounts of protein and fat. This enables your body to survive on fatty acids or ketone bodies for energy or body fuel. It’s a great way to improve insulin sensitivity as well as improving muscle development.

Ketone Bodies. What are They?

  • Ketone bodies also called as ketones, are built upon three molecules which are water soluble which then breaks down into acetone. They came from the liver from fatty acids during longer periods of exercises and certain diet programs such as low carb, high fat diet plans.

Ketosis Explained

  • Carbs is the primary fuel source of the body which is then converted into energy. When you restrict carbohydrate intake, your body will find different sources to burn fuel. Fat is the nearest option your body can give it a go. This is where ketones come into play. They are part of the fat burning process or fuel breakdown and this process is called ketosis.
  • Ketones fuel the diaphragm and the heart and ketosis is the state where athletes should be having in. The body is used to glucose burning and switching to fat burning may be difficult for some. Attempting to do it for the first few days may seem uncomfortable, but there are a lot of supplements in the market that will aid you along the way.

What are These Supplements We’re Talking About?

  • Supplements is a great choice to help achieve the state of ketosis. Having a proper diet combined with the right supplements, you’ll be able to achieve ketosis in no time. So what are the essential supplements should we take in order to force your body into a state of ketosis? Let’s take a look at them down below:
  • MCT Oil – Known as Medium Chain Triglycerides, MCT can quickly enter the bloodstream which is then used as an energy source for the brain and muscles. This is very important especially people who are active such as athletes. Taking the right amount of MCT oil every day will help you achieve the state of ketosis faster than following diet regimens. Taking this kind of oil once you achieved the state of ketosis can also keep your energy levels stable. You can get this kind of fat in sources like coconut oil, olive oil, and palm kernel oil. In fact, coconut contains 60% MCT compared to other sources so you should definitely take this one.
  • Exogenous Ketone Supplement – This kind of supplement comes in different varieties including liquid, tablet, and powder. It’s up to you which one should you take though. Taking exogenous ketones helps your body to quickly shift into ketosis and helps you stay in that state. It can put your body in the state of ketosis in an instant and can also help you get back quickly when you accidentally consumed some carbs. For best results, incorporate this supplement into your keto diet.
  • Acetyl L-Carnitine – Taking this supplement helps the muscles to use the energy from fat metabolism effectively. Having low levels of carnitine will result into a reduction of your body’s ability to use fat as fuel which will then lead into high levels of blood sugar. Stay in ketosis by taking this supplement regularly.
  • Alpha Lipoic Acid – This supplement is an anti-oxidant which is both fat and water soluble. It is essential if you want to maintain stable insulin sensitivity levels, normal blood sugar levels, and healthy blood vessels.
  • Cinnamon – Taking cinnamon capsules every day improves your insulin receptors and slows down the production of enzymes which is responsible for blocking insulin receptors. It also helps decrease inflammation as well.
  • Curcumin – This one is another anti-oxidant filled with essential anti-inflammatory properties. It helps reduce liver enzymes from releasing sugar into the bloodstream which is bad for the body. Aside from that, it also helps regulate blood sugar levels, reduces sugar craving, and improve overall insulin receptivity.
  • Gymnema Sylvestre and Chromium – This supplement is essential if you want to reduce your sugar cravings. It also keeps your blood sugar levels into a normal state.

So there you have it! To help your body from getting side effects from the “switch”. An electrolyte supplement should be taken to aid you along the way. Essential electrolytes such as potassium and sodium are ideal to be supplemented while following your ketogenic plan. So what are you waiting for? Start your keto diet journey today!

5 Tips for Wilderness Survival: Products and More!

People who love to explore wild places are only visitors and carry their luxurious lives on their backs. Without survival skills and techniques, lives in the wilderness will be pretty harsh and nearly impossible. Yet we tend to forget that a couple of thousand years ago, our beds, water, food and shelter all came from the wild. We still have the knowledge, but our brains have chosen to ignore it hence becoming difficult for us to use it when we need it,

The most important aspect of wilderness surviving is to be prepared. Having the right survival gear is important. This entails the skills and tricks you can learn and should remember as they will help you when you get lost in the wild or if your car breaks down in the woods.

Know Your Priorities In case of a disaster the following are certain priorities that can help save your life;

1. Immediate Security.
Our psychology tells us that if we face any danger, run away from it If you encounter any danger, you should move to cover.

2. First Aid
You should check yourself for any injuries and medical problems that may arise and attempt to treat them. In most cases, small cuts should be ignored, but if the cut is deep and you cannot stop the bleeding, then a tourniquet will come in handy. Tourniquet can be anything like a stripped shirt or a belt. In the case of a dislocated bone, you should get it back in place. If it is a shoulder, you should roll on the ground to relocate the bone to its original position. If it is a fractured bone, stabilize it by tying it together with a stick (use shoelaces) to hold the brace. If it’s a burn, coat it with honey or find any lukewarm water to cover it with Blisters should not be left open and wounds should be elevated.

3. Self-Defense

If you are under attack from anything, then you should arm yourself. These can be anything like a stone, knife, machete and even a sharpened stick. These should keep the cannibals away from you In case of any animal, block its mouth with your arm and hit it in the snout or eyes with the other dominant arm.

4. Basic Wilderness Needs

These are food, shelter, water, fire and hygiene. To build a shelter, you only need to meet two important requirements. It should insulate warmth and block elements. You can start a fire using a bottle of water, a pair of glasses or a condom. The principle is just to focus the sun rays through the glasses or water on a single point to generate heat. It may take a while but eventually you will be able to blow the fire. You can also start a fire by rubbing two sticks together to create friction which will produce heat and eventually catch fire. In case there is no sunshine, and there is a decent chance you have a lithium battery, you can use a knife to connect between the positive terminals and negative terminals to create a spark.

5. Getting Rescued

In case of a helicopter rescuing, you need to form your arms in a “Y” and do not wave as waving is not considered a sign of land. In case you have a flare, use it to signal the helicopter or plane.

Outdoor Survival Equipment Every survivor has his/her own taste of survival equipment.

Knives

Pocket knife
Survival Machete

Lighting

Torch
Candles

Bags

Hiking backpack
EDC bag

Others

Axe
Nails
Scissors
Hammers
Sewing Kit
Leatherman Wave Multitool
Duct tape
Pliers
Water bottle
Sleeping bag

9 Favorite Foods for a Wonderful Superbowl

Even if you do not honestly follow football closely or whatsoever – everyone commemorates the Superbowl. It can be fun for every person involved; there are new funny commercials, over the top pre-game and halftime shows, as well as a reason to have a party, consume excessively.

The foods that are associated with this event are admittedly geared a lot more towards guys as well as meat-eaters. However, you could find a veggie or legume on the list too. Some things on the list can be made as unhealthily or healthful as you like by the ingredients you utilize.

Many would concur that the Superbowl is about food, good friends and also fun! So take out your smoker grill combo and get ready for a feast.
Chips, Dips, Salsa

This is a big umbrella of general “junk food” or” fast food.” Beer nuts or any nuts are nearly a pre-requisite for a Football celebration anyhow. Some wonderful appetizers are now almost associated with Football. For instance: Nachos – whether you just put some thawed cheese on them or go for it with salsa, guacamole, jalapenos, black olives, refried beans and spiced ground meat – these are always a group pleaser. There’s additionally the “old fashioned” Chex mix that is quite a sweet retro treat. The acquisition, various Chex grain flavors, include mini pretzels, some peanuts, melt some butter, and also honey with some kicked up seasonings – blend them entirely and spread them out on a cookie sheet in the stove on 350 for 15-20 minutes. Terrific things.
Baked Beans

The timeless baked bean recipe could take control of 24 hours to prepare and also offer. It entails saturating the dry beans which use up most of the time and marinating as well as cooking the beans in a combination of Molasses, brown sugar as well as BARBEQUE sauce.

Steak Tips

There are additionally Turkey, Swordfish and also hen around. Whichever you pick, marinating them in a good sauce very first is a must. The steak will require the lengthiest in a marinade but, all them will undoubtedly be excellent once they are smoked on a nice warm grill. Set pointers with Salad and also a combined rice and you are prepared!
Sandwiches

Our family likes Italian submarine sandwiches from the local deli cut up into 2 or 3-inch size sandwiches. Warm peppers are a need yet needs to probably be “on the side” for the much less inclined. Any sandwiches will function actually, and also Calzones which are not genuinely taken into consideration sandwiches are a terrific option.
Pizza

Well, I had to place it on the list. It is actually popular as a football food. It’s not absolutely my selection but, taking into consideration that watching football is a male-driven, as well as most males, are not into cooking, it makes good sense that something you can grab the phone and have actually delivered within 30 minutes (males are not generally coordinators either) would certainly get on the listing.
Barbecue Pork

This option is really for a dedicated bbq emergency room and also will certainly take some time to do right, however, kid. It is well worth it. You have to start this food selection thing the day before you want to appreciate it. It takes a cigarette smoker as well as a pork butt, some excellent completely dry rub, a mop sauce (this is important regarding I am concerned) as well as some great BARBEQUE sauce in addition to a dedication to the low and slow-moving means of food preparation. Along with the pulled pork, outlined some hamburger buns, residence made the cold slaw, as well as some chips and you have the best football party meal.
Ribs

There is a whole big dispute concerning the best type of meat to use and also the best method to prepare ribs that is virtually as hotly questioned as who is going to win the large video game. Two points I can inform you concerning ribs: 1. They are hard to prepare just right and also, 2. When they are cooked properly, they are scrumptious! My recommendation to you is to buy some ribs at your best local BBQ restaurant or grocery market as well as pop them in your stove before your close friends show up, set out your preferred BBQ sauce as well as pass them off as your personal development. See if anybody figures it out.
Sausages and Hot Dogs

These may not appeal to those of you that get on a health food kick yet, truly there have actually been substantial improvements in the hotdog and sausage varieties, and many are now more healthy alternatives than various other choices. And also really, what’s much better than a wonderful Italian Sausage surrounded by sauteed peppers and also onions with lots of mustard all wrapped up in a bun – mum. You can walk at half time to earn for it.

Wings

Okay, No surprise here. I have no idea specifically how Chicken Wings became the informal Football food. However, I am great with it. Wings are straightforward when making, and you could make little batches at once which is great if you are unsure the number of people will undoubtedly be turning up demanding to be prey on the big day. The key to hot wings is the Wing sauce. There are virtually as several brand names of Wing sauce these days as bbq sauce as well as mustard! That tells a something concerning just how prominent these infants are.

Everything You Need to Know About Training Soreness in Combat Sports

Training soreness also known as DOMS (Delayed Onset Muscle Soreness) is a sign of a great workout session you had the day before. But this leaves your body with crippling pain that makes you want to stay on the bed for days. It sucks because it can limit your body to do even basic day to day tasks. In this article, we’re going to expand the entirety of DOMS and how to prevent it.

What in The World is Training Soreness (DOMS)?

  • DOMS is not just your ordinary muscle pain, it’s a painful reaction that extends to all of your muscles in your entire body. It can make your muscle stiff and achy and this happens approximately 48 hours after you’ve done an intense training or workout session. Some athletes see this as a sign of a good training session because it means more pain more gain for them. When in fact, the less your muscles get sore means being able to get back on the gym sooner and possibly performing better.

What Causes DOMS?

  • So what causes DOMS to happen? The most common culprit of DOMS are as follows:
  • Changed exercise routine: New exercises, drills, and positions
  • Intensive training activity: Heavier, stronger, and faster training sessions
  • Longer training sessions: Hours of training with little to no breaks
  • DOMS can also worsen when certain muscular contraction occurs. Eccentric1 contractions are the worst, which is then followed by static contraction and then finally, concentric contractions which causes the least amount of DOMS. A lot of theories are made of what really causes DOMS but the most viable one is where pain is made due to intensive exercises which causes microscopic damage to the muscles and its connective tissues.

How Can We Prepare Our Body for DOMS?

  • One thing to minimize having DOMS is knowing and understanding the causes behind it. By only doing optimal intensity of exercise sessions without going any further, you’re less likely to experience any pain and stiffness. Doing proper and functional warm ups can also help your muscles and connective tissues to prepare for intensive workouts that you will do later on.
  • When you start doing new exercises, it’s better to start slow at first then gradually increasing its intensity later on. This enables your muscles to be familiar with the movement in the beginning so that it won’t be surprised when you increase its intensity while doing the work later on.
  • You’ll also minimize your chances of getting DOMS by doing post workout cool-down and stretching sessions. Doing so will improve your blood/lymph circulation and restore your muscle strength to enable you to do more. Asking the question “How can I prevent soreness?” is wrong. Why not ask yourself “How can I make recovery and adaptation faster?”. We can never prevent DOMS from happening, but long as you look after your body by eating well and getting proper sleep, your body will probably thank you later.

What to Do Once Your Body is Sore

  • You must understand the relationship between the cause and effect first to balance the two. Is it too painful that prevents you from doing day to day tasks? If that is the case, then rest. Or how about going on a walk in the park, or a short swim at the pool and even doing yoga so that it can help speed up your recovery from DOMS. You can also try getting a body massage on your local spa too. Body massage is great for reducing inflammation in your muscles due to intensive training. It also increases recovery and adaptation to exercise.
  • Although ice baths and cold showers can also reduce inflammation and DOMS, recent studies show that it will block muscle repair and growth so it’s better to stay away from these two.