List Of Low Cholesterol Foods

People who are over 25 years of age should pay more attention to their cholesterol levels. This is because as the body ages, its ability to fight off bad cholesterol decreases. Experts say that in order to avoid having too much bad cholesterol in the body, people should always have a ready list of low cholesterol foods and create a balance diet menu out of it.

Protein Blend

The following is a list of low cholesterol foods that can be mix and match to create a low cholesterol diet:

Protein Blend

1. LEAN MEATS. Lean red meats or lean chicken/turkey meats and fish should always be included in the list of low cholesterol menu because these are rich in protein, vitamins, minerals, and micronutrients that are excellent for a person's metabolism as well as in fighting off bad cholesterol.

2. VEGETABLES. This food group is considered as the healthiest among other groups in the food pyramid primarily because they are low in calorie-content. Aside from that, these are also high in dietary fiber and dietary nutrients that aids not only regulated metabolism but also balances cholesterol levels. Vegetables are also perfect low cholesterol foods because these are excellent sources of minerals and vitamins such as vitamins C, E and K, vitamin B-complex, and other micronutrients that reduce vitamin deficiency. Aside from lowering high cholesterol levels, other benefits of eating vegetables also include the reduction of heart diseases and cancer as well as high blood pressure.

3. GRAINS. Because these are in high-energy content and dietary fiber content, grains are effective foods to lower cholesterol level. Whole grains are also known as effective in controlling weight. Aside from whole grains, breads, beans, potatoes, pasta, and cereals can also help lower cholesterol levels.

4. NUTS AND SEEDS. Since these contain large amounts of vitamins and minerals, nuts and seeds are included among the list of low cholesterol foods. These foods also are also high in dietary fiber that is excellent for great metabolism and low in calorie-content that is effective for weight management.

5. FRUITS. Just like vegetables, fruits are also among the top food groups that lower cholesterol because they are very low in calorie content. These also contain large amounts of significant vitamins and nutrients that help prevent of vitamin deficiency as well as other illnesses.

List Of Low Cholesterol Foods
Protein Blend

Protein Powders Bits Router

The Optimum Cichlid Aquarium Set Up

The groups of fishes commonly referred to as Cichlids, comprise a vast group of, generally larger and more aggressive fishes from Africa and South and Central America with a few species being found in Asia. They offer such a large variety of bright colors, shapes and habits that they have become one of the most popular fishes kept by hobbyist's world wide.

Protein Blend

Such is the diversity of species, breeding habits and feeding that it becomes necessary to set up different groups of Cichlids in different tanks. Some of these include African Cichlids, American Cichlids, Dwarf Cichlids or Discus. It is usually recommended that you keep these like minded fishes together and don't mix them in general.

Protein Blend

Selecting and Positioning Your Tank

Always try to choose a tank with the largest possible surface area and volume as most cichlids grow quite large. Make sure you always have a glass cover to stop your fish jumping out.

Position your new aquarium so that you avoid direct sunlight hitting the aquarium for too long as this can cause excessive algae problems.

Choosing Gravel, Decor and Setting Up

Cichlids are quite territorial and the more holes, refuges and interesting "zones" you can create make for a much harmonized community.

A good starting point is to place in your tank a background that can offer the realism and natural environment that these fish will feel very relaxed and unstressed in. Check out the cichlid mansion range from Aquarium + Reptile Rocks Inc if you want something extraordinary.

Next is the gravel we advise a fine blended gravel as too coarse a gravel size allows uneaten food and waste to accumulate in the pockets between pebbles away from water flow that break it down. There are several varieties to choose from. Clean your gravel in small quantities in a bucket. Three or four rinses should be sufficient. Place the cleaned gravel into your tank along with a little water.

Next to add some more "zones" you can add cleaned rocks and driftwood and position them. Triangulate your decorations to create a greater depth of field and provide an amphitheatre where the fish can congregate in a community setting. Try to slope your gravel slightly towards the rear and sides using rocks and logs to create tiers and depth. The lightweight rocks from A+RR Inc like quartz rocks, north head ridge, barnacle, rock pool and charred wood make this fun and easy to do. When you have the major decorations in place, add a little water, if this is a little dirty from the gravel siphon this dirty water out again into your bucket.

Next fill your tank. Avoid disturbing the gravel by using a plate or newspaper onto which you can direct the water flow. Some coral sand is a good addition to an African tank, while white Rift Lake Sand looks great for Africans also but can show up detritus badly. These aspects will be discussed further later.

Preparing your Tap Water

Next we must treat our tap water to remove harmful chlorine and ammonia. There are several products that will remove both, the best value is Amquel Instant water Detoxifier.

It is also necessary to replace electrolytes like, magnesium, and potassium making in tap water.

The electrolytic aquarium salts are essential to fishes well being. Not only provide an anti-bacterial effect, but help fishes produce body slime to protect themselves from infection and create an essential osmotic barrier so they do not dehydrate. Make sure it is dissolved before adding to your aquarium.

There are also several products we can use to specific water conditions for African and Discus. To calculate water volume: consider 10cm x 10cm x 10cm = 1 liter. So length (cm) x Width (cm) x Height (cm) divided by 1000 = Volume (liters).

Biological Filter Supplementation

The Best way to get crystal clear water is to pro-actively provide bacteria cultures as biological filter supplement. In our opinion WASTE CONTROL and CYCLE used in conjunction with one another or HBH TERMINITE are the best way to enhance your filtration and stay ahead of the game. People using these products simply do not encounter the same problems as people who take a minimalist approach (don't use a filter supplement) and end up constantly reacting to problems. These bacteria cultures help convert all organic wastes to ammonia then further to nitrite and finally to nitrate. To establish your tanks bacteria populations can take several weeks but is accelerated greatly by adding supplements. Do not overstock your new aquarium during this run in period.

Filtration

All good filters provide ample filter media surface areas for the colonization of aerobic (oxygen breathing) denitrifying bacteria which break down fish waste. The greater the volume of the filter and the greater the flow rate, the bigger the population of bacteria to keep your tank clean. This is Biological filtration. All good filters should provide some sponge as Mechanical filtration. Chemical filtration is also important. We always use ammonia remover as a safeguard. Carbon is also beneficial but Purigen is superior. It is rechargeable and will also remove log stains from your tank (That is if you did not use the Charred wood from A+RR Inc). Remember to rinse loose particles out before adding to your filter.

Filter Types

Freshwater Trickle filters offer the most filtration for large seriously stocked tanks.

External Canister filers like the PRIME, EHEIM, FLUVAL or VIA AQUA are the best of the commercially available filters. They offer the largest volume of media and can be concealed from view. All these brands have a simple priming system and excellent taps to isolate water in the tubing while the filter is cleaned.

Hang On styles like the AQUACLEAR and AQUAONE are also very good. They possibly provide the best value if your budget does not permit an external canister. Simple fill the filter box with water and turn on. Water is pumped through the filter and gravity flows back into your tank.

Internal motorized filters like the CRYSTAL , RIO , and EIHEM are popular for smaller tanks or as a secondary filter for extra circulation in a large tank. Internals usually do not interfere with top glass or hoods. These can be placed under one of your lightweight rocks.

Air Operated filtration is often not sufficient for cichlids. We do highly recommend air bubbling in Cichlid tanks. Be sure to use a Check Valve so that water cannot flow back into your pump if power goes off.

If you have a Cichlid Mansions or Amazon background from A+RR Inc you can conceal a lot of the plumbing from view which makes for a very attractive set up.

Water Changing

Although nitrate (residual waste) is relatively harmless, the levels will accumulate and become dangerous if regular partial water changes are not performed to dilute nitrates. Cichlids are large fish that eat a lot, so nitrates accumulate quickly. PH is also pulled dangerously lower by organic waste accumulation. Therefore, no matter how good your filtration is, you still must water change regularly. We recommend a 1/3 - ½ water change fortnightly to keep pH above neutral and nitrates low.

The best tool to assist you with water changes is a Lee's Gravel Vacuum. They allow you to remove the dirtiestwater from around the gravel and replace it with clean, treated tap water. This task is easier to do and a better job done if you have lightweight rocks and décor. We recommend you test pH and nitrate weekly to ensure your water changing maintenance is sufficient to maintain this balance. PH can be maintained using PH UP, but the only easy way to remove nitrate is by water changing.

An important tip when changing. Rinse your filter media in your old aquarium water rather than under a tap as the chlorine in tap water will kill off the precious filter bacteria living in the foam and other media. If you follow these procedures you should never have to completely break your tank down to clean it out.

Heating

If you want to keep Cichlids you will need to heat them. A good guide is approximately 1 watt of heating per liter of water. A higher wattage heater than necessary is often a good choice though because they can be used on larger aquariums. Position your heater in a back corner at a 45 degree angle so that heat does not rise directly onto the thermostat. Make sure that there is good water movement around the heater to ensure that the element is heating. Large cichlids can get quite boisterous, so a heater guard will stop your heater being broken. We believe it necessary to also install a thermostat to check the heater. The stick on types are the best in our opinion as the suction cup type soon do not stick and require replacement.

Lighting

Lighting is necessary to view your fish at night time. To achieve this we find it better to illuminate your tank from afternoon until bed time when people can more easily enjoy their tanks. Lighting left on all day will undoubtedly cause excessive algae problems. For best results with plants we recommend high intensity full spectrum white lighting. We like to use Aquastars, Arcadia 's or Power Glo's.

The African Cichlid Tank

The African Rift lake Cichlids from Lakes Malaqi, Tanganyika and Victoria have become a popular variety of fish for people who desire dramatic color, size and movement in their tanks. African cichlids are quite aggressive and fast moving and should be kept in tanks set up for a community of African cichlids.

Natural Habitat

African Cichlids inhabit the rocky shorelines of the rift lakes of Africa . The water in these lakes is quite hard and alkaline. Large schools of fish graze algae from the rocky outcrop reefs. Amongst the algae live small crustaceans which also constitute part of the diet of African cichlids.

The bottom of the lakes is sandy. Innumerable caves formed between the boulders offer protection to young fish and brooding females. Check out the Cichlid mansion and Amazon range of backgrounds if you want realism and something special. Most species from Lake Malawi are mouth brooders and constitute a large proportion of the species available in the hobby. A lot of the Tanganyikan species form lifetime pair bonds and protect their young, while others are also mouth brooders.

Rift Lake Water Conditioning

To recreate the hard alkaline water required by these fish, shell grit or coral sand should be added to your gravel or used exclusively for the bottom. African Rift lake sand is also becoming popular, but can show up detritus badly. Good quality African Cichlid water conditioners like the Seachem Rift Lake Salt and Buffers are a real advantage in creating the right water conditions.

There are several products that will remove both chlorine and ammonia, but the best value is....Amquel Instant water Detoxifier.

Setting up African Rift Lake Cichlids

As African cichlids come from rocky shoreline areas of the lakes, we suggest that intricate rockwork form the basis of your set-up arranged to form area's with numerous caves. The rockwork should be predominantly built up around the back and sides to leave a communal amphitheatre where all the interaction and displays take place. A+RR Inc has a large range of rocks which are extremely attractive and offer plenty of hiding places. Plants are not essential to your African community tank because African Cichlids, being omnivorous, will eat your plants except for something such as Anubias. One option here is to cut some holes in barnacle rock which allows the greenery to be seen but protects the base in the gravel from the fish. Plastic plants instead make a good addition.

Adding African Rift Lake Cichlids

Try to crowd your African cichlids without taxing your filtration and water change management. This stops individuals from becoming too dominant and harassing others.

We find it best to start with small to medium sizes of fishes of several species in groups of four.

(4 Electric Blue, 4 Electric Yellows, 4 Venustus, 4 Red Empress)

Of the Lake Malawi fishes, the most common species are Zebras, Pindani, Lombardoi and others. People often start with these species as they are cheaper and show color while still young. Many hobbyists progress to the slightly more expensive and spectacular 'Haplochromis' group, like Electric Blues, Red Empress and the Peacocks where only the males exhibit the most amazing color as they mature. In general Take Tanganyika fishes are a bit more expensive and comprise some of the most sought after species like Frontosa, "Lanprologus" and Trheus.

Feeding Africans

Feeding African Cichlids the right type of foods is very important. African Cichlids have extremely long intestinal tracts, like omnivores, which means that foods (meat, worms etc.) will take a long time to digest. Inappropriate foods will rot in their stomachs causing bloating, sickness and sometimes death. For this reason foods with a large proportion of spirulina and vegetables are best. Our favourites, HBH VEGE or Cichlid Flakes and Pellets are perfect. Super Bits are also eagerly taken but we do not like to feed Super Bits exclusively, but rather combined with Spirulina based foods. Frozen bloodworm and brine shrimp are also good for most species, but meats and live blackworm are definitely no-no's.

The American Cichlid Tank

American Cichlids are larger growing and slower moving than their African cousins. They are also far more predatory and are happy with a higher protein than Africans. For these reasons we do not recommend keeping American and African Cichlids together. Of course there is always the odd exception.

Natural Habitat

The natural habitat of the Central and South American cichlids is quite different to that of Africans. Logs and branches in general replace rocky outcrops still having a background that can provide safe secure retreats are important. We feel darker gravel such as the Red Gravel blend suits the reflective colors of Americans, compared to lighter substrates spawners who will form a pair bond. Spawns can produce hundreds of fry, the parents will try to protect and nurture their babies instinctively. It is not uncommon for pairs of fish to spawn in the community tank, although it is unlikely that the parents will be able to protect babies from the hordes. Most American cichlids have also been in the hobby for a lot longer than Africans. Species like Oscars and Red Devils have become household names.

Water Conditioning

American Cichlids are quite tolerant of water conditions, but a pH close to neutral and low nitrates (regular water changes) provide a comfortable environment. Always treat new tap water well with XXXXXX and XXXXX as with all fish.

Setting Up for American Cichlids

Use plenty of logs. Submerge some rocks into the substrate and add more structure on top... Do not be concerned by excessive color from new logs as this will become less with regular water changing. You could use charred wood from A+RR Inc here as well. Plastic plants attached to small crevice rock will provide a splash of color. Of course you can use one of the Amazon or Cichlid mansion backgrounds that will create a stunning base for you to expand on.

Adding American Cichlids

Try to set up a large variety of young fish to grow up together. That way you will have far more compatible large fish when they grow up. Our favourite species are Oscars, Red Devils, Texas , Firemouths, Severums etc. Give them plenty of room to grow. Often people will ask, "What can I put with my large Oscar who has lived alone for a year?" if you put another single fish in, there is every chance that the new inhabitant will be killed. We advised it is better to trade in large fish and start with a community of smaller Americans.

Feeding Americans

American cichlids will consume a large variety of foods. HBH make a range of American specific cichlid foods. Advance the size of the pellets as your young fish grow. A wide variety of frozen foods are recommended in conjunction with live foods including feeder fish. Only offer feeder fish as a treat, otherwise they will become fussy about accepting prepared foods.

Dwarf Cichlids

The most popular dwarf cichlids are the Apistogrammas and Microgeophagus (Rams) from South America and the Pelvicachromis (Kribensis) from the Congo River system of Africa . These dwarf cichlids are popular community fish that may spawn in a community tank and exercise parental care over their young if there is enough cover. They prefer a good varied diet of prepared frozen and live foods.

Discus

Discuses are a popular group of cichlids kept by enthusiasts all over the world. Many claim Discus are the "King of Fishes". Discus are definitely a fish that require some experience, although they may be kept in a community tank. The major requirement to keeping Discus well is good water management and the best foods. Discuses seem to metabolize quickly and need to be fed often with high quality prepared and frozen foods. The best are Tetra Bits with daily frozen food like Beef Heart and Liver and Discus Dinner. Once Discus are feeding well they are competitive and hardy.

Discus are usually happy in low nitrate water with pH slightly acidic and soft water which is very warm 29-32 Degrees Celcius. For breeding Discus, the fish need to be well conditioned on the best foods. The best range of water conditioners for Discus are the Seachem range of Discus Buffers.

The major problem with Discus is their susceptibility to parasites like gill flakes as well as intestinal worms and flagellates. We advise regular treatments for parasites with General Cure or Worm-Rid, especially after Discus are newly purchased or moved. Intestinal worms are best treated with Worm-Rid and flagellates with Octozin. An inexpensive, yet very good book is the Barron's Discus Fishes.

Enjoy setting up your tank and we love receiving your pictures of the products from A+RR Inc (Aquarium + Reptile Rocks Inc).

The Optimum Cichlid Aquarium Set Up
Protein Blend

Christmas Sales Dymatize Nutrition Elite Whey Protein Powder, Gourmet Vanilla, 5 Pound 201

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Christmas Sales Dymatize Nutrition Elite Whey Protein Powder, Gourmet Vanilla, 5 Pound Feature

  • One 5-pound jar of chocolate mint flavored whey protein supplement
  • Provides ideal ratio of essential and non-essential amino acids in their most easily assimilated form
  • Over 3.5 grams of glutamine and glutamine precursors, and 5 grams of BCAAs per serving; aspartame free
  • Mixes instantly; 85 servings per jar
  • Manufactured in one of Dymatize's state-of-the-art plants


Christmas Sales Dymatize Nutrition Elite Whey Protein Powder, Gourmet Vanilla, 5 Pound Overview

Vanilla flavored Dymatize Nutrition Pro Line Elite Whey Protein is a dietary supplement perfect for carb watchers. Instant mixability, aspartame free, 100-percent Instantized, and contains Aminogen. Naturally and artificially flavored and comes with 87 servings.

Elite is the perfect blend of Whey Protein Concentrates, Ion-Exchange Whey Protein Isolates, and Whey Peptides. Dymatize's exclusive Elite formula provides the perfect ration of essential and non-essential amino acids in their most easily assimilated form. Each serving of Elite Whey Protein is enzymatically predigested in the lab for improved absorption and bioavailability. In addition, our Whey Protein is processed to prevent protein cross linking. Each serving of Elite Whey Protein provides over 3. 5 grams of glutamine and glutamine precursors, and 5 grams of BCAA's. Dymatize's Elite Whey Protein contains very high levels of Anti-Catabolic Branched Chain Amino Acids. These Branched Chain Amino Acids are an excellent source of extra muscle fuel which may be depleted during intense training. These same Branch Chain Amino Acids are used to repair and help with the growth of cells. Branch Chain Amino Acids are utilized by muscle cells quickly after an intense work out and are an important part of an effective diet. Elite contains a proprietary digestive enzyme blend including Aminogen to help amplify absorption, and to make Elite even more agreeable to lactose intolerant individuals. No added sucrose, fat, fillers, maltodextrin, or aspartame. (These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.)



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Sun Warrior Warrior Blend Plant-Based Complete Protein Powder 500 g, Vanilla

Christmas Sales Sun Warrior Warrior Blend Plant-Based Complete Protein Powder 500 g, Vanilla 201

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Christmas Sales Sun Warrior Warrior Blend Plant-Based Complete Protein Powder 500 g, Vanilla Feature

  • Dynamic fusion of ingredients creates a unique, raw, plant-based protein with a complete amino acid profile
  • Easily-digestable
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  • Phenominal vanilla flavor
  • Free of Gluten, Soy, Dairy and Yeast
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  • Contains absolutely no animal products
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  • Use to manage weight,build muscle,curb appetite, raise metabolism,and blow the roof off your energy levels
  • Certified Kosher and Halal


Christmas Sales Sun Warrior Warrior Blend Plant-Based Complete Protein Powder 500 g, Vanilla Overview

What makes WARRIOR BLEND so spectacular? Synergy! Each ingredient is exceptional alone, but when selectively combined in a revolutionary new proprietary formula, WARRIOR BLEND is overwhelmingly superior to any of its single components. This dynamic fusion creates a unique, raw, plant-based protein with a complete amino acid profile, exceptionally high in Glutamine, Arginine, Lysine, Luecine, and branch chain amino acids. WARRIOR BLEND is the next generation raw, plant-based protein - an easily-digestible, nutrient- dense superfood, perfect for those who want to be ultra-healthy and fit. Best of all - It tastes phenomenal! Our patented, cold extrusion process is free of solvents, GMOs, radiation, artificial colors, and preservatives, flavors, herbicides, and pesticides. Sunwarrior products contain absolutely no animal products, dairy, egg, gluten, soy, added sugar, wheat, or yeast. Warrior Blend is the perfect protein combination for building muscle, managing weight, curbing appetite, raising metabolism and blowing the roof off your energy levels!! - All while improving your overall health. But most important - IT TASTES GREAT! Research has shown that it is beneficial to alternate protein sources. We recommend you get maximum performance from your proteins by alternating our Raw Vegan Rice Protein with our new WARRIOR BLEND. You will be treating yourself and your tribe to all the health benefits that both fine products offer! WARRIOR BLEND is green, plastic-free, hypo-allergenic, and suitable for any diet or lifestyle (NOT JUST FOR VEGANS)! Certified kosher (Rabbin Frankforter), Certified Halal (Ligue Islamique du Nord)THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS INGREDIENT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.



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When To Take Whey Protein For The Best Results

What Are The Best Times To Take Whey Protein To Really Pack On The Muscle?

Protein Blend

When it comes to taking whey protein, it makes sense to try and consume the whey protein supplement for the best results. If an aspiring weight trainer is just starting out and looking to supplement their diet with a protein supplement, it can be very confusing as to when to take whey protein for best the results.

Protein Blend

Let me give you a personal example. When I first started weight training, way back in '86, my first protein supplement was Beverly International's protein powder. Of course, this protein supplement was not a whey based product but a cheap variation of soy protein mixed with milk proteins.

I'll be the first to say that these early protein powders mixed like cement and tasted slightly better. Anyways, I had no clue when to take this protein supplement. I basically took this protein powder once every two days. This was a complete waste of money with no benefit whatsoever.

First of all, my protein intake was very inconsistent which is not conducive to building muscle at all.

Secondly, every two days was not enough to affect my protein intake at all.

How was I supposed to know when to take a protein supplement? There was absolutely no information - No forums, no blogs, no Yahoo answers, no information sites (such as building muscle101..hehe), no internet, no nothing. If you were an aspiring weight trainer back in the mid '80's, there was not a whole lot of information to be found, let alone use.

Anyways, now I know.

Whey protein is a wonderful supplement since it contains some great muscle building properties that has one important element that most other protein sources don't have.

That is it's digestibility rate. Whey protein isolate for example (the purest form of whey protein), is one of the fastest acting protein sources today.

Once ingested, whey protein isolate can be in your system shortly thereafter.

As well as being one of the fastest acting proteins, whey protein isolate is rich in Branched Chain Amino Acids (leucine, isoleucine, and valine).

These amino acids are very important since they help prevent muscle protein breakdown during exercise and appear to preserve muscle stores of glycogen. In other words, whey protein isolate contains the muscle building properties that most weight trainers are looking for. This is very important to understand.

So, let's get back to the question: when to take whey protein?

Alright, so now you know that whey protein is 1) easily and efficiently digested, and 2) high in muscle building branched chain amino acids. All we need to know now, is when to take whey protein for the best results.

I've done some research and done a lot of personal experiments to see what works best. I've come to the conclusion that there are 3 windows of opportunity to put the power of whey protein to it's best use. Here is what I think are the best times to take whey protein:

o As soon as you wake up;

o 40 minutes prior to working out;

o Immediately after working out.

Let's take a closer look at each point for the best times to take whey protein.

1) As Soon As You Wake Up

"Get Your Body Ready For Growth!"

Upon wakening, your body is pretty much in a starvation mode. Whether you realize it or not, your body is craving for nutrients and needs these nutrients in order to kick start it's internal mechanisms to start building and working. Your body is weak and wants protein. The sooner you can get some protein into your body, the better.

Personally, I've found that a whey protein isolate drink mixed with some yogurt and orange juice works best. This is one of the more important times of when to take whey protein.

Now this is very important and one that can really boost your weight training results, OVERNIGHT! Approximately 45 minutes after you've consumed your whey protein shake, you must have a full, muscle building breakfast. By doing this, you are jump starting your bodies ability to use the protein effectively and efficiently. Believe me, if you can follow this one little tip, you will soon see your results skyrocket.

2) 40 Minutes Prior To Working Out

"Supercharge Your Workouts!"

If you have some pretty intense workouts, your going to stock up on some fast acting, high quality proteins. Whey protein contains high levels of branched amino acids which help preserve muscle stores of glycogen. This is very, very important. Since glucose is the bodies number one energy source, high muscle stores of glucose ensure high, intense workouts.

I would recommend you ingest a whey protein isolate drink mixed with some carbohydrates to supercharge your workouts.

3) Immediately After Working Out

"The REAL Secret To Building Huge Muscles!

In terms of when to take whey protein, this is the most important time to take in a fast acting protein drink. If you were to only have one protein drink per day, this is the time of day to take it. I'm going to very honest here, by simply taking a protein/carb drink right after after your workouts, you will improve your results immediately.

I strongly suggest that after your workouts, you ingest a fast acting protein source such as whey protein isolate and some fast acting carbohydrates.

Why carbohydrates and protein? When carbohydrates is taken with protein, there's a blast of insulin. Insulin kicks the body's glycogen making machine into high gear. Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the bodies active tissues with energy.

Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want and secondly, it activates a special enzyme which is essential for glycogen synthesis.

Additional research has shown that ingesting a protein/carbohydrate supplement after exercise triggers the release of growth hormone. Great news for building muscle.

If you want to build muscle, always consume a power drink that is rich in whey protein and carbohydrates after your workout and include it in your weight training diet.

Try using the following drink for your post workout meal.

½ cup low fat yogurt

1 scoop(2oz) vanilla whey protein powder- 30 grams protein

1 tbsp honey

1 ½ cup low fat or 1% milk

1 cup orange juice

5 grams creatine monohydrate

Blend all ingredients in a blender until smooth. Includes: 590 calories, 45 grams of protein, 93 grams of carbohydrates, and 6 grams of fat.

Remember to adjust the ingredients to match that of your own nutritional needs. Now, like your breakfast, you will need to follow this up with a full muscle building meal approximately 1 hour later. I am very serious here, because if there is one element that will put you on the track to fast muscle growth, this is it. Have the above noted drink immediately after your workout, no later than 30 minutes and you MUST follow this up with a full muscle building meal 1 hour later.

There you have it. If you can manage to follow the above noted schedule, I'm 100% positive that your gains will improve almost immediately.

When To Take Whey Protein For The Best Results
Protein Blend

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What is a &quot;Normal&quot; Bowel Movement?

With every new exam I ask the same question...

Protein Blend

"How many bowel movements do you have each day? Do you see any mucous, blood, diarrhea or constipation?"

Protein Blend

Feces, crap, stools, shit, poop, manure, BM, #2, dung, droppings, and bowel contents are all the same thing. I use all these terms as sometimes my clients don't know what feces or stool is. If I can't communicate with my clients, I can't help them.

Feces contains water, indigestible fiber, undigested food, sloughed off intestinal cells, living and dead bacteria, bile, and worn out red blood cells. A normal stool should be brown to light brown, formed but not hard or too soft, cylindrical but not flattened on any side, fairly bulky and full bodied but not compact, easy to pass, and it shouldn't have an extremely foul smell. Each bowel movement should be in one piece, about the size and shape of a banana being tapered at the end. Sometimes this will not be discernable if the feces breaks up in the toilet. Some people feel that if the body is absorbing all the minerals from the food that the stool will float. Others believe that the stool should sink. I think the important thing is that there are no air bubbles in the stool and that it doesn't drop like a brick in the toilet. It should be somewhere in between.

An occasional deviation from this pattern is acceptable. Any chronic deviation from the above pattern is not healthy and should be dealt with.

It's amazing how many people don't even look at their stools in the toilet. It's so important. Stools can reveal a lot about your health if you learn to read them. Digestion happens. It's a shame that few of us are unable to talk about them without embarrassment. For instance:

o Air or bubbles in the stool can mean that we have a gut or flora imbalance and that gas producing bacteria are overgrown and competing with the healthier flora.

o Alternating bouts of diarrhea and constipation can be cause by irritable bowel syndrome, food allergies, red meat, spices, sugar, alcohol, stress, lack of fiber, irregular bowel habits.

o Color: Stools are usually the color of the food.

o Constipation can occur leading to impaction--the presence in the rectum of a mass of feces too large to pass. Fecal impaction is usually the result of poor bowel habits, a diet with too little liquid and roughage, too much protein and inadequate physical activity.

o Diarrhea, whether acute or chronic, can disrupt the bowel's normal rhythm and lead to irregularity. It can mean that your large intestine is not functioning properly. The large intestine is in charge of removing excess water from the feces. Rule outs can include food poisoning, lactose intolerance, anxiety, stress, too many antacids, antibiotics, parasites like Giardia or Coccidia, Balantidia, Coccidoidiomycosis or other parasites, viruses, bacterial overgrowth, inflammatory bowel disease and irritable bowel syndrome. A healthy bowel will take about a quart and a half and condense it down to 1 cup of stool. That's pretty amazing.

o Frank red blood (obvious bright red bleeding) can be a sign of hemorrhoids, colitis, Crohn's disease, irritable bowel syndrome, colon cancer or be caused from impacted stools passing through the rectum telling us we need to drink more water.

o Horrible smelling stools--too much protein, flora imbalance.

o If the stools are black, tarry and sticky (called melena), this can mean that there is bleeding from the small intestine. These types of stools usually have a distinctive bad odor. If you've ever smelled a dog with Parvo, corona or rotavirus, you know what I mean.

o Light green stools--Too much sugar, fruits or vegetables and not enough grains or salt (or in the case of animals, too much grass)Mucous can reveal diverticulitis and gut inflammation due to allergies or parasites.

o Oily or greasy looking stools that usually float and can be large can mean that your pancreas or small intestine are not functioning well enough and not releasing enough digestive enzymes. Normal stools are about 1% fat. When this percentage increases to about 7%, the stool will look oily and greasy. This is called steatorrhea. High fat meals can cause this to happen but should be temporary.

o Pale or clay colored stools can mean that your gallbladder or liver is not working correctly.

o Pencil thin or ribbon-like stools can mean you have a polyp or growth on the inside of the colon or rectum.

o Presence of food: If the stool breaks up easily and you can see bits and pieces of the food you ate, maybe you are not chewing your food thoroughly enough. This can cause GERD, acid reflux, abdominal bloating and diarrhea.

o Red or magenta stools-- ingestion of beets.

o Very dark stools: Too much red wine, too much salt in the diet, not enough vegetables. Blueberries, Pepto Bismol (the bismuth in it) and iron pills can also be responsible for dark stools.

Normal bowel habits not only improve the quality of life, they help prevent several common diseases--for example, diverticulitis and fecal impaction. Gall stones, appendicitis, colon cancer, hiatal hernia, diabetes, and heart disease have also been related to the quality of bowel movements and the foods that affect them.

Number of bowel movements: Healthy bowel activity is considered one or two movements of moderate size every day. Every other day or once or twice a week bowel movements can harm you because the bowel contents release toxins back into the body through the mucous membranes. You've got to keep that waste moving!

Fecal incontinence (uncontrollable diarrhea) should be dealt with by a professional. Often with this particular symptom (and irritable bowel syndrome) I will pick up a bowel parasite. A bottle or two of Bowel Pathogen Nosode drops does an awesome job most of the time in clearing up these cases.

Healthy bowel habits:

There is usually a time of day when bowel movements are more likely to occur. In anticipation of this time, the patient should participate in activities that stimulate a normal bowel movement. It is also important for the patient to recognize the urge to defecate and to respond right away to that urge. The longer stool sits in the rectum, the more water the rectum will absorb from it, making it harder and more difficult to pass.

The urge to defecate is often strongest in the morning: Just getting up triggers the movement of the large intestine. The stomach also sends a signal when it expands after a meal. This gastrocolic reflex is the reason many people, and especially children, need to go to the bathroom soon after eating. The reflex gets weaker with age, which is one source of constipation problems and the reason why good and consistent bowel habits are helpful.

Laxatives: Some patients are so convinced they need daily laxatives that they are afraid to do without them. It takes time for a changed diet to affect the bowels and for the bowel to regain its normal rhythm. Be patient. Enemas are a better solution.

Healthy bowel movements require ingestion of a large amount of liquids and bulk foods. The patient should drink two to three quarts of liquids every day. Bulk comes from unrefined foods. Oat bran, wheat bran, brown rice, green vegetables, apples, and pears are a few examples of high residue, high fiber foods.

Some patients will benefit from adding bulk preparations of psyllium, but others find that psyllium will cause extreme amounts of gas. For these people, the addition of WHOLE flax seeds (eat without chewing them) and bran will help. And one single 8-ounce cup of coffee in the morning often helps people get a regular bowel movement.

Natural Laxatives include:

o Anti-Constipation Paste

o Coffee

o DSS (dioctyl sodium sulfosuccinate)

o Glycerine suppositories

o Nature's Sunshine LBS II (excellent)

o Oil enemas

o Prune juice

o Saline purges

Fleet enemas are used only for people and dogs. They are very toxic to cats and can kill them. These are OK to use occasionally, but the other enemas we are talking about are better for healing purposes.

Soap suds enemas can be a little harsh to the intestine. Use these only occasionally if necessary

Some Notes on Intestinal Bacteria Replacement: Inside a healthy lower intestine are billions of beneficial intestinal bacteria or microflora. These bacteria are of the Lactobacillus acidophilus and Lactobacillus bifidus strains and were transferred by breast-feeding into our intestines as newborn infants. The body uses L. acidophilus and L. bifidus in the final stages of digestion reproducing themselves as necessary to keep in total harmony with the body.

When the good bacteria can't keep up, bad bacteria overpopulate the gut to give a gut flora imbalance resulting in lower bowel diseases, gas, diarrhea, IBS, and Crohn's. The devitalizing effect caused by harmful bacteria in the intestine is rarely diagnosed near the beginning of this imbalance. Headaches, skin infections, weakness and constipation can also be symptoms of depleted intestinal bacteria.

What Causes A Gut Flora Imbalance?

o Toxins, especially drugs such as antibiotics and narcotics.

o Severe diarrhea can damage or destroy these beneficial bacteria, allowing harmful bacteria to take over producing by-products like ammonia, purines and ethionine, which can eventually cause colon cancer.

o Fasting can also deplete the beneficial bacteria because large quantities of toxins are dumped from the lymph glands into the colon at the time of the fast. Also during a fast, with certain diets and with eating disorders, there is an absence of foods that the good bacteria thrive on.

o Using enemas also depletes the beneficial bacteria, especially if chlorinated water is used.

To reestablish intestinal bacteria, do a couple enemas with liquid acidophilus or live acidophilus. These products should be stored and purchased refrigerated. Off-the-shelf products are not so effective for replacing gut flora. You can also mix a couple tablespoons of active plain yogurt to your enema mix along with a tablespoon of the liquid acidophilus. Add some warm water, but do not heat the mixture or use chlorinated water. After blending the mixture, pour it into the enema bag. Use less water for these types of enemas (only 1-2 cups) and try to retain the liquid within the colon for ten minutes to allow the beneficial bacteria to pass up through the intestine. This procedure will ensure that a healthy culture will propagate within the intestines.

You can also start adding L. acidophilus and L. bifidus to your foods a day or two before you break a fast. Use repeat dosages as per bottle instructions once a week for about 5 weeks.

FOS (Fructooligosaccharides) are also good for reestablishing gut flora. These are long-chain sugars that feed friendly flora. You can purchase this in concentrated pill form or eat lots of apples, Jerusalem artichokes, or pears. These foods have high amounts of FOS in them.

Well...That's the scoop on poop. (Some people take things so seriously.)

What is a "Normal" Bowel Movement?
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