Obesity has become a national issue. When you’re too heavy, you grow to be tremendously at risk of cardiovascular disease, diabetes as well as psychological problems such as low self-esteem. To maintain our wellbeing and live extended lives, we should deal with weight problems. But the majority of us want immediate solutions or at least something that works rapidly without asking for an excessive amount of exertion on our part. There are tons of weight loss programs to choose from and most of us have experimented with some of them.

In this article, we are going to talk about The Fat Burning Furnace – a book that’s 158 pages in length that discusses shedding weight, lean muscle firming and the ways to live an extended life. In contrast to the majority of weight loss programs, this specific eBook does not recommend that you focus on reducing your calorie intake. Rob Poulus along with his wife Karen created this program and they think that once you attempt to control you consumption of calories, you merely make the cravings worse. In addition to that, it also lowers your fat burning capacity.

Our bodies use up energy even when we are sleeping and the aim is to boost this Resting Metabolic Rate or RMR. In addition to that, it at the same time shows you the right food to eat to go along well with your exercise regimen. With this method, you also use up excess calories even while you may be sleeping. The course has research-proven data that backs up its usefulness.

The exercise program is more on strength training instead of cardiovascular exercises. What most people like concerning the system is that you don’t really have to acquire any fitness equipment. You also do each of the exercises inside your home. It will only take 35 minutes maximum to complete the workouts. Increasing strength, tightening your muscles, and developing your flexibility are some of the main advantages of the exercise routine. Within that little bit of time, you will be able to work your entire body.

You can actually upgrade to a plan that features videos but the basic package is totally illustrated. The upgrade fee isn’t that huge and you could follow the exercises a lot easier with the video tutorials. However you wouldn’t be able to acquire the video lessons unless you purchase the basic package.

Another excellent thing concerning the program is that you won’t need to force yourself to lower your calorie consumption. Our bodies need adequate minerals and vitamins and the program tells you exactly how you may get them. Your yearning for carbs will diminish once you have sufficient vitamins and minerals. What makes this program effective is that it combines physical exercise with proper nutrition.

In conclusion, this weight loss program is good because you can do it inside your home. It does not require very long hours of cardio-vascular exercises. And in addition it offers an excellent nutrition program that will not make you feel deprived. If you are interested in natural health, you’ll find this program ideal. It truly does work and if you are serious about losing weight, you absolutely should try it out.

As with everything else searched for online these days, there is such an abundance of online weight loss programs for sale that it can be a tough job to agree upon the best one.

As a wellness specialist and someone that loves testing new exercise and nutrition courses, I have tried lots of online weight loss programs and found that, more often than not, there is a short, but important set of criteria that the best courses often live up to.

Keep in mind that the upcoming questions are not the end all be all, but in most cases, if you are satisfied with your responses to these simple questions about the online weight loss program you are interested in, you’ve most likely got a successful program!

The three Things to Know prior to selecting any weight loss program:

1. Who is the author of this course? A winning weight loss course will be designed by a real fitness professional, a person who has really accomplished what they are promising, or a person who has at least created a fat loss system formed from other actual valid fat loss programs. Unfortunately these days, there are a lot of frauds exploiting the internet simply to make a quick buck, and they usually say or do anything to get you to buy their program. Simply be sure that the author of the course that interests you has good credentials and is believable.

(note: a reliable way to discover if the program is credible is to see if you can find a lot of testimonials about the course that catches your eye. It is illegal for anyone selling a product to write false testimonials about the product they are promoting, so a lot of testimonials is more often than not a great sign).

2. What is the information in this program? Hey, this might appear to be an apparent question, but you might be shocked to learn just how often people make their purchasing decisions based on an eye-grabbing title or on the looks of the product alone. So simply be sure that the program that you decide on promises good (but still tangible) results, and that they are presenting effective exercise and eating approaches to deliver these weight loss results.

3. What is the cost of the course? This also may appear to be a pretty obvious question to ask, but keep in mind that simply because a program is high priced does not necessarily guarantee that it will provide optimum results. In fact, I currently have three online weight loss programs that I recommend to my readers that are under forty dollars each. So don’t always think that more expensive equals better fat loss results.

So there you have it. My short list of questions that you can ask before picking an online weight loss program.

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Overview of XtremeNO

XtremeNO is a boosting formula intended to keep that skin-ripping, super-pumped look that serious bodybuilders get immediately after an intense workout.

It is developed and distributed by Muscle Advance, and is not to be confused with Lee Labrada’s Super Charge Xtreme N.O. product which differs in its ingredients.

More about Nitric Oxide

According to scientific studies there are many benefits to taking a Nitric Oxide supplement. Nitric Oxide (NO) is in its original form a naturally occurring gas which can be found in many living organisms, including human beings.

There is recent evidence that it can help dramatically in the area of muscle building. Here are some of the effects of Xtreme NO when taken as a weight lifting supplement in combination with the other ingredients it has:

• It maximizes fat burning process
• It maximizes full body recovery
• It helps improve muscularity
• It boosts load capacity

User Feedback

Opinions of actual consumers are positive in general and state that the products delivers what it claims to do, as can be seen below:

“…this product lives up to all it states it does. Extreme power, quick recovery, and more. This is far better than BSN or other manufactures products…”
Portion of actual user comment on illpumpyouup.com forum

“…the price is pretty good and you’re actually getting what you pay for…”
Portion of actual user comment on substancereviews.com

“…I have tried all of the pre workout supplements and they all have their pros and cons, but XtremeNO works consistently instead of a two boom then a bust…”
Portion of actual user comment on supplementcritic.com forum

Our Verdict:

According to the general consensus on the Internet and our own research, XtremeNO can effectively help you boost your load capacity, maximize complete recovery, maximize fat burn and improve muscularity.

Xtreme NO does not appear to be a scam and it doesn’t have negative side effects when following the provided prescription.

Coupon Discount Details

By signing up a simple form, providing your address where you want to receive your bottle (containing 90 XtremeNO pills), you’re only asked to cover the shipping expenses. It is delivered internationally, with the exception of a number of African countries.

About the company

The company was founded in 2002 and is a trusted name in the Health and Beauty sector. It is a member of the Natural Products Association and is dedicated to providing safe and effective products that help people improve their physical condition.
Note: The Natural Products Association is a trade association and does not manufacture, supply or sell any kind of products.

DISCLAIMER: THE STORY(s) DEPICTED ON THIS SITE AND THE PERSON(s) DEPICTED IN THE STORY ARE NOT REAL. RATHER, THIS FICTIONAL STORY IS BASED ON THE RESULTS THAT SOME PEOPLE WHO HAVE USED THESE PRODUCTS HAVE ACHIEVED. THE RESULTS PORTRAYED IN THE STORY AND IN THE COMMENTS ARE ILLUSTRATIVE, AND MAY NOT BE THE RESULTS THAT YOU ACHIEVE WITH THESE PRODUCTS. THIS PAGE RECEIVES COMPENSATION FOR CLICKS ON OR PURCHASE OF PRODUCTS FEATURED ON THIS SITE.
*Results not typical – This article makes no guarantee of results.

Each person has a different view of what healthy living is, but there are two things that most agree on. You have to learn how to eat good foods that feed your body, and you have to have some variety of exercise in your daily life. These things can be trickier than folk think when they set off on a new plan for a better life, and that is the reason why it is frequently smart to go ahead one step at a time till you have got where you would like to be with your way of life habits and your condition.

Diet modification is a good start when heading towards healthful living. This is something you need to be careful with nevertheless , as there is a lot of crappy advice out there. If you arent sure which way to turn, talk with your physician about improving your diet for healthy living, and get suggestions from them. They will possibly know the name of a good nutrition expert that may get you going on the right track. These folk can show you what you should be eating, what to avoid, and what you can have sparsely. A nutrition expert should have a college degree, so dont be frightened to ask them about their coaching.

If you arent sure about exercise re healthful living, know that any sort of movement is good for you. If you’re not someone who moves around a lot, you can get some major benefits from just strolling round the block. After a while, you may want to add more to your routine, and that is when a gymnasium is a superb idea. You must hire a private trainer to help find the things which work well for you in your quest for healthy living. Remember, not all personal coaches are good. If somebody seems off or you dont like what they are doing, do yourself a favor and move on to the subsequent one.

Other parts of healthful living might be things you’ve got to give up doing. This means you have to discover a way to quit smoking, and you could have to change or lower your ingestion of alcohol. You’ll have more trouble with these than the rest that you do. What you should do is visit with your physician again, only this time tell them you would like help with quitting or cutting back. There is a lot of accent on healthy living these days, and most doctors will be happy to help you in your quest, regardless of if they think that they have to refer you to somebody else. Itll be hard to change all of these things, but once you get going, you will enjoy your results too much to turn around to life before you found healthy habits.

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It’s abundantly clear that our dietary habits are the most intimate predictors of our long-term wellness. From the food items we eat, our body extracts vitamins and minerals, fat, carbs and proteins, and other essential elements that support all aspects of its metabolism. This method is only as good because the input provided. If we consume healthfully, and also the food items we consume are nutrient-dense, the body is able to extract a majority of what it requirements for wellness directly from our diet. In contrast, if the majority of what we consume is unhealthy, and also the food we consume is empty calories with little or no nutritional value, there’s a fantastic propensity to develop deficiencies of essential nutrients that impact the body’s metabolic functions. Thus, the essential isn’t how much we consume; it most definitely is the type of food items we eat.

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The Basics

The fundamentals of a good diet start with eating food that gives the body what it requirements to function optimally. First and foremost, this includes creating dietary selections that give the most bang for your buck, nutritionally speaking. Because the important elements from the diet are proteins, carbs and fat, creating wise selections by selecting the most healthful forms of these nutritional creating blocks can go a extended way in promoting wellness.

Protein is a major creating block for that body in that it really is essential for immune function, growth and advancement. Our muscle mass is composed of protein, and antibodies, enzymes and hormones are protein-based. Adequate protein consumption also serves to stabilize blood sugar levels. Thus, it really is important to guarantee optimal consumption of protein along with to consume sources of protein that contain a full complement of amino acids. Good sources of protein include meats, fish, poultry, dairy items and eggs along with various vegetarian sources of protein including beans, nuts, seeds, and legumes. Consuming a variety of wholesome protein-containing food items guarantees the body has the amino acid creating blocks that are essential for cell and tissue repair.

Carbs are important for vitality production. They could be divided into two major groups – basic carbs and advanced carbs. Simple carbs consist from the basic sugars this kind of as sucrose, fructose, lactose and others, and are also found in fruits. Complicated carbs are found in food items this kind of as vegetables, beans, nuts, seeds and entire grains. Simple carbs are broken down and metabolized faster than advanced carbs, which consist of longer chains. Simple carbs increase blood glucose levels much more swiftly than advanced carbs. Depending on an individual’s activity levels, a diet consisting of much more basic or much more advanced carbs could be essential. Nonetheless, consumption of much more advanced carbs is usually much more beneficial since it raises blood sugar levels much more slowly, avoiding spikes and crashes due to varying blood sugar levels. Complicated carbohydrate-rich food items also often be more healthy as basic carbs are present in large amounts in most processed food items. Dietary fiber contained in fruits and vegetables is also a advanced carbohydrate that isn’t metabolized or digested by the body but contributes to wellness in numerous important techniques. Unrefined, unprocessed food items are usually highest in dietary fiber and are therefore more healthy selections.

Excess fat is also an important element of a wholesome diet. Excess fat gives a concentrated form of vitality for that body and is essential for regular brain advancement. Nonetheless, excessive extra fat consumption has been linked to obesity and several diseases. It turns out that the type of extra fat consumed determines its likely effects on wellness. Fat consist of saturated fat, primarily found in animal items, and polyunsaturated and monounsaturated fat, typically found in most plant food items. Fish is an outstanding source of polyunsaturated fatty acids as well. While excessive consumption of saturated fat can increase blood cholesterol levels, the “healthy” polyunsaturated and monounsaturated fat may possibly lower blood levels of cholesterol. Another adverse contributor to unhealthy cholesterol levels are the trans-fatty acids. These occur as a consequence from the method of hydrogenation of vegetable oils, this kind of as inside the production of margarine. These fat can increase cholesterol levels, particularly levels of bad cholesterol, although reducing levels of good protective HDL cholesterol levels. Needless to say, they should be avoided.

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Environmental Elements and Meals Additives

Along with the notion that high quality and more healthy forms of proteins, carbs and fat should be eaten preferentially, consideration should also be given to eating “clean” food items this kind of as those that are organic and those devoid of artificial pesticides, chemical compounds and hormones. Consuming these food items is more healthy for that body as they often be higher in nutritional value and less difficult for that body to method, as it has to devote fewer resources to detoxifying the artificial chemical compounds and unnatural compounds that can themselves have detrimental effects on the body’s physiology. Choosing organic fruits and vegetables when feasible, along with free-range meats and wild-caught seafood, can ultimately improve wellness.

Just as important as any from the macronutrients discussed, is the necessity of consuming water. As our bodies are two-thirds water, decreased water consumption (which can lead to dehydration) can adversely affect the numerous metabolic processes the body undergoes on a daily basis. Drinking water is important to the body’s detoxification systems and is a critical element of all cells. Furthermore, water is involved in digestion, circulation, absorption of nutrients and also the maintenance of correct electrolyte balance. The consumption of sufficient amounts of pure water guarantees the wellness of all cells and tissues.

When it comes to a wholesome diet, the bottom line is to guarantee we consume nutrient-dense food items that contain wholesome proteins, carbs and fat, providing important vitamins and minerals, eat entire food items that are free of artificial pesticides, chemical compounds and hormones, and take in sufficient amounts of pure, fresh water. By avoiding processed food items and beverages, we can eliminate excessive consumption of basic carbs and sugars and food items with additives and artificial ingredients. Sticking to a diet composed mainly of entire natural food items leads to more healthy outcomes inside the extended run.

There are numerous models of traditionally wholesome dietary habits that have been employed by cultures throughout the world. One this kind of dietary concept is the Mediterranean model. Actually, recently there has been a tremendous quantity of interest inside the so-called “Mediterranean Diet” and its value in wellness promotion. This dietary way of life first caught the attention of nutritionists because it seems to violate a fundamental dogma of modern nutrition – it has a high complete extra fat content!

Yet study after study has shown less heart disease and fewer cancers among population groups that practice this dietary way of life. So what is it about this “diet” high in complete extra fat that leads it to be so seemingly wholesome?

Have you been wishing to cleanse your liver, kidney, colon, or even a full body cleanse? Well, have you heard about the detoxing teas, total body cleanse, whole body cleanse or even the total wellness cleanse?

I have, it really seems to be all anyone talks over cleaning the toxins out of your body. So if you are truly serious about using a product that would do so, what do you have to do first? Obviously research it, there are always the one’s that show good results and the one’s that are just down right sorry.

See total wellness cleanse reviews, articles, blogs, and so on. Do not get the product until you are certain about it, if your having an iffy feeling about it then do more research or proceed to some other product. You then need to look at the side effects; like chills, diarrhea, anxiety, uneasiness, skin rash, sleep problems, and others. And then you may want to look at if the total wellness cleanse/whole body cleanse is appropriate for you.

In case you are carrying a child, a child, teenager, or senior citizen then this is not for you. Additionally if you suffer from diabetes and heart issues then this is not for you. Our body is filled with toxins and most people do various things to eliminate them from their body such as fasting, diets, vitamins and more. So don’t feel like you have to take a total body cleanse to remove those toxins, but it is very useful.

A few more hints:

- Be hydrated during detoxing, if you are not then the total body cleanse will not perform correctly.

- The Total Wellness Cleanse/whole body cleanse is not for anyone. We all have a different body and everyone’s body works different ways.

So remember to research in order to find the right one for you.

When seeking to build muscle, nutrition is far too often overlooked. Nutrition is just as vital as exercise, when looking to increase muscle. Skipping nutrition will stunt your results.

The dinner table is the first place to look when trying to achieve proper nutritional intake. Supplements may be required to achieve the proper levels of needed nutrients. Supplements are however called that for reason. They are made to fill the holes in dietary intake. Make sure to get as much nutrients from food as you can before considering supplements.

As you build muscle you will need more nutrients. As you build muscle make sure to increase nutritional intake. Proper adjustments to nutritional intake will help to avoid those plateaus. These body building plateaus unfortunately can kill motivation. These motivational hits can be hard to come back from.

A multivitamin is usually a staple of the health conscious individual. This coupled with proper diet may be enough in the initial stages of muscle training. It is a must to get advice from a health professional when considering muscle building. This step should not be skipped. Being under a doctor or nutritionist’s advisement can be very beneficial for those building muscle.

When building muscle the two key nutrients to focus on are carbohydrates and protein. Being as these nutrients are already part of most people’s diets it is just a matter of how much and which ones. Try to find the healthiest proteins and carbohydrates you can.

Protein.

When trying to build muscle protein is of course essential. Start with one to one and a half grams for each pound of body weight. Chicken especially breast is a low fat and healthy protein. Egg whites and fish are also good choices for those looking to build muscle. Beef liver is another protein that should be mentioned. Eating just chicken breast can get boring quickly, add some of these other proteins to protect from that.

Carbohydrates:

Some misinformed neglect carbohydrates when building muscle. Carbohydrates are necessary to provide energy when building muscle. The difference between simple and complex carbohydrates is important. To get the most from carbs it is important to know when to eat which. Simple carbohydrates are best utilized post workout combined with a lean protein. This can help post workout recuperation greatly. The proper intake of carbohydrates will vary widely from person to person.

The proper nutritional intake can take your muscle building to new heights. Body building can be very beneficial on both a mental and physical level. Start right from the beginning with the proper nutrient plan.

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Proper muscle building nutrition is more important than the workouts themselves in obtaining the perfect body shape. The right foods will play a large part in gaining lean muscle mass and fat loss. Post-workout recovery is critical as this is when you build muscle with the right amount of nutrition and rest.

How much do you need to eat for proper weight gain?

Well you need to eat around 15-20 times your bodyweight (in pounds) in calories to help gain muscle. So if you weight 150lbs that’s 2500-3000 calories per day. The extra calories you take aid the body to repair and build muscle.

Calorie counting is good and bad. If you’re eating junk food with zero nutritional content then you won’t reach your goal. Protein intake needs to be increased to at least 1 gram of protein per pound of bodyweight. If you like metric it’s 2.0-2.5 grams of protein per kilogram.

The protein that you eat from animal sources, beans, diary, fish, nuts and seeds will provide your body with important amino-acids. This will in turn build and repair muscle. Protein and fats are superior in muscle growth than carbohydrates.

How often should you eat in a day?

This depends on the individual and what foods they eat. You must let the foods be absorbed and utilized by the body before eating again. In my food combining article I stated how each food digests at different rates. Example: fruits take 30-40 minutes, vegetables 45-60 minutes, starch foods 60 minutes, nuts and beans 2-3 hours, diary, fish and meats 2 to 4 hours.

So eating every 3 to 4 hours is ideal. Stick to lean meats, vegetables, oatmeal, fruits, nuts, beans and dairy. Avoid simple carbohydrates, sugar, wheat and starchy foods. You want constant energy levels during the day and not insulin spikes going up and down.

You need Fat to lose Fat!

Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. Taking coconut oil increases metabolism up to 25 percent. Fish oils not only provide essential fatty acids but also help with joint pain from intense workouts.

Drink Water!

If you’re dehydrated your body takes longer to repair itself so drink plenty of water during the day.

Multivitamins and Supplements

“You can’t make a mule out of a thoroughbred” – if you’re not training, eating and resting correctly.

Some people think supplements is the magic bullet but they are more like icing on the cake. Supplements only make a 10 percent difference. So here a few that may help you:

• Protein Whey – most of the protein shakes out there are just protein isolates with lots of sugar. That’s just a bad combination that you don’t want to put in your body. Stick to 100% all natural whey if you’re thinking of buying these products. Whey will provide the body with essential amino-acids and proteins for muscle growth.
• Creatine also helps in gaining muscle mass. It helps the body to produce energy faster. This helps you to train harder and get faster results.
• Omega 3 Oils, Glutamine, Chondroitin and Selenium will help with post-workout joint pain.
• Multivitamins also help with the extra demands you put on your body via training. So replenish your body with the right amount of vitamins, minerals and trace elements with multivitamin supplement.

My final tip is rest more – if you don’t, you won’t grow. Your body does not grow in the gym but grows when you are resting.

What does a healthy eating plan look like? That depends on factors such as individual needs, metabolic type, their origins and personal likes and dislikes of certain foods. One diet plan may work for some but not for all. That’s why one person’s food may be another person’s poison. The right foods for you can do wonders in restoring your health and vitality.

These recommendations are a lifestyle plan and not a diet, as I don’t believe in diets. Diets are only good short term, unless you change your eating habits. A lifestyle change in eating is the only long term way of maintaining a healthy weight.

I like the metabolic typing which splits individuals in 3 main categories and other subcategories. The main types are carbohydrate types, mixed types and protein types. If you eat the wrong foods for your metabolic type, then it’s like putting the wrong fuel in your body. Each individual is unique, so customizing the right food is important for optimal bodily functions.

Carb types should eat more carbs in their meal portions. The proportions should be as follows: 70-80% carbohydrates (fruits, vegetables), 15-20% protein (meat, fowl, seafood, dairy) and 5-10% fats from oils/natural fats (butter, cheese, nuts, oils, seeds).

Mixed types should have more of a balanced meal portions. About 50-55% carbohydrates (fruits, vegetables), 40-45% protein (meat, fowl, seafood, dairy) and 10-15% fats (butter, cheese, nuts, oils, seeds).

Protein types meal proportions should consist of about 45-50% protein (meat, fowl, seafood, dairy), 30-35% carbohydrates ( fruits, vegetables) and 20% fats (butter, oils, fatty Foods – ex. nuts, seeds, cheese, other fatty foods).

The listed foods below pretty much eliminate wheat, starchy foods and sugar. You may experience withdraw symptoms for 2 to 5 days, but after that you should feel a lot better. Follow the healthy meal recommendations for 3-4 weeks. Of course no cheating as it defeats the purpose. It’s easy to do so in the age of processed and convenience foods.

After that, if you want some bad foods, you can have them with the 80/20 percent rule in mind. That means following the meal plan 80 percent of the time and eating whatever you like in 20 percent of time. You can pick a day where you can eat bad foods to help your cravings.

Let’s look at each food group to see what you should and shouldn’t be eating:

• Animal protein. Consume lean meats such as beef, chicken, eggs, fish, lamb and turkey, all in the organic free range if possible. Avoid luncheon, processed meats, hot dogs, pork and farm raised fish which have higher mercury levels.
• Beverages. Drink filtered water whenever possible. Daily intake of water is weight in kilograms divided by 30. That’s the number of litres you need to drink per day. Imperial measurements is your weight in pounds divided by 2. That’s how many ounces of water you need to drink per day. A good practice is drinking 2 glasses of water 15 to 30 minutes before each meal.
• Dairy Products. These are whole raw milk, cheese, and yogurt from grass fed cows. Next best thing is certified organic dairy products.
• Fats. Only cook in butter, extra virgin olive oil and coconut oil.
• Flour products, grains and beans. Beans can be consumed. Limit pinto and navy beans as they have the highest starch content of any bean. No grains, flour, starch, wheat foods. Avoid breads, rice, pastas, cereals and crackers. Oatmeal such as rolled or steel cut oats can be eaten as they have been proven to help cholesterol. There are some low carb bread and pastas as well – seek and you shall find them.
• Fruits. A handful portion of fruit should be taken daily. Fructose sugar is also found in many fruits, so I prefer berries which are high in antioxidants and good for cholesterol.
• Nuts and seeds. Raw nuts and seeds can be consumed, organic ones if possible. Avoid roasted, salted or honey coated nuts and seeds.
• Sweeteners. Stevia is an all natural sugar sweetener that comes in powder and liquid form. It also comes in many different flavors. Its Index has 0 calories, 0 carbs and 0 Glycemic which means it’s perfect for diabetics. Avoid sugar, honey, syrups, jams, fruit sweeteners, artificial sweeteners.
• Vegetables. All fresh vegetables with low starch can be eaten. Avoid frozen and canned vegetables, and all high starch vegetables such as corn, potatoes, yam and winter squash.

Try this healthy eating plan for a few weeks and see how you feel at the end of it. If you follow the healthy eating plan you will go a long way in achieving a healthy life for you and your family. ”

“The food you eat today is walking and talking tomorrow” – Jack Lalanne

Nutritional supplement products include important nutrients such as vitamins, minerals, fiber acids and amino acids. Vitamins help the body turn food into energy and tissues. We take these dietary supplements if our individual diet is lacking one or more of these important nutrients.

Food supplements should always be the second choice to real foods. Nature provides sufficient amounts of nutrients that cannot be matched by what science puts in a pill. It’s very important when buying these products that you make sure they don’t contain fillers, binders and excipients. It’s also wise to choose whenever possible sources from all natural ingredients. Make sure there’s no sugar, salt, starch, yeast, soy, milk, corn, wheat or additives.

Let’s first look into some fillers, binders and excipients to avoid, when reading the labels. These are ingredients such as: Acacia gum, Agar, Calcium Stearate, Colloidal, Silicon Dioxide, Dibasic Calcium Phosphate, Fiber (vegetable), Fructose, Guar Gum, Magnesium Stearate, Maltodextrin, Mannitol, Microcrystalline Cellulose or Cellulose, Simethicone, Sorbitol, Stearic Acid, Tragacanth Gum, Xylitol and Zinc Stearate.

A more detailed look at each of the important vitamins and their function

• Vitamin A – is antioxidant which helps with tissues, skin and keeping our eyes in good condition. It also helps with the immune system and is important for growth and development. As a warning, too much vitamin A intake in pregnant women can lead to birth defects. In relation to that, liver has the most vitamin A which exceeds your daily intake by 10 to 40 times. Recommended Daily Intake (R.D.I) ranges from 600 to 2500 Units.
• Vitamin B – also known as vitamin B complex, which includes thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12 pantothenic acid, and biotin.
• Vitamin B1 – otherwise known as Thiamine and Thiamin, it helps convert the foods we eat into energy. It also maintains the health of the nervous system. R.D.I is 1.2mg.
• Riboflavin (vitamin B2) – important for boosting energy production and chemical processes in our body. It also keeps our eyes, skin, hair, nails and nerve functions healthy. R.D.I. is 1.3mg.
• Niacin (vitamin B3) – like Vitamin B1, Vitamin B3 helps convert foods to energy. Vital for the nervous system and brain function. It also reduces serum cholesterol. R.D.I. is 16mg.
• Vitamin B6 – Helps to produce essential proteins to convert into energy. R.D.I. is 1.3-1.7mg.
• Folic Acid (Folate, Vitamin B9) – important for the production of genetic material of the cells. This is critical for the first 3 months of pregnancy to avoid birth defects. Also important for red blood cell development and diseasing heart disease.
• Vitamin B12 – converts carbohydrates into energy and helps the formation of red blood cells. It keeps the central nervous system in a good working order. Lack of Vitamin B12 will lead to anemia. R.D.I. is 400mcg.
• Vitamin B50 – improves the brain functions and helps with blood circulation.
• Vitamin C – Works as antioxidant, necessary for healthy bones, teeth, skins and healing wounds. Also assists in preventing colds. R.D.I. is 90mg. Note: If you don’t get enough vitamin C from your diet, then take 250-1000 mg per day in addition.
• Vitamin D – enhances calcium intake for your teeth and bones. Maintains your nervous and immune system. The best source of vitamin D comes from the sun, depending on your skin colour and where you live in the world. All you need is 15 to 30 minutes of sunlight per day. The problem with getting vitamin D from the sun is it takes the body up to 48 hours to convert vitamin D. So try to avoid using too much soap and sunscreen for better absorption of vitamin D. Make sure that if you buy vitamin D it’s in natural form, which is vitamin D3 (cholecalciferol). R.D.I. is 2000-5000 Units.
• Vitamin E – another antioxidant that helps with the formation of blood cells, muscles, lung and nerve tissue. It boosts the immune system. R.D.I. is 15mg.
• Vitamin K – Prevents blood clotting in the body. R.D.I. is 120mcg.

A look at each of the important minerals and their functions

• Calcium – for building bones, teeth and maintaining bone strength. R.D.I is 1000mg.
• Iron – helps in energy production and for carrying oxygen in the blood, as well as converting oxygen to muscles. R.D.I. is 8-12mg.
• Magnesium – important for bone formation, nerve and muscle function. R.D.I. is 420mcg.
• Potassium – essential for the balance of body fluids, transmitting nerve signals and producing energy. R.D.I. is 4700mg.
• Selenium – is an antioxidant, important for maintaining a healthy heart muscle. R.D.I. is 55-200mg.
• Zinc – for cell reproduction, healing wounds, tissue repair, growth and development. Helps with the production of male hormone testosterone. R.D.I. is 11mg.

Other supplements to consider

• Omega 3 Oils – for a healthy heart, cholesterol and reducing inflammation of muscles and joints. You can take up to 1000-3000mg daily. Even a small amount of 250mg per day can improve your cholesterol levels. Usually these supplements come in liquid or softgel form.
• Glutamine – the most abundant amino-acid found in your body. Important for your lungs, immune system and skeletal muscle. Also it minimizes the breakdown of muscle tissue and improves protein metabolism.
• Whey Protein – probably the best form of protein. It provides the body the essential amino-acids for building muscles. Whey Protein also provides antioxidant effect and supports your immune system.
• Glucosamine and Chondroitin – benefits people who have joint pain from training or arthritis. Weight training may produce certain overuse of joints. Glucosamine can help by lubricating the joints. 1000-1500mg can be taken daily.
• Colostrum – produced by mammals before and after the first few hours after birth. It has 97 immune factors and 87 growth factors. Improves your immune system, increases your muscle mass and metabolic rate. Rejuvenates skin and muscle tissue. Helps your digestive system and aids in recovery. Supports healthy joint and cartilage function.
• Chlorella – similiar to Colostrum in its benefits. Rich in Chlorella Growth Factor, RNA, DNA and Chlorophyll. It also helps to remove heavy metals from your body.
• Deer Antler Velvet – this is a natural product extracted from deer antler tips with over 2000 years of research. It contains various growth factors, minerals and over 100 amino-acid combinations. The supplement can bring increases in human growth hormones and strength capacity, more muscular endurance, faster healing, joint and tissue repair. Deer antler velvet increases testosterone production, helps to burn fat faster while gaining more lean muscle mass. It’s best delivered via liquid form.