Prepare to Repair: Tips and Tricks for Controlling Your Sugar Intake This Halloween

Prepare to Repair: Tips and Tricks for Controlling Your Sugar Intake This Halloween 

Let’s be real, Halloween candy tastes different; there is something about a little Twix mini that tastes so much better when you’re in costume! But here’s the problem, what are you going to do with that post-trick-or-treating pillowcase full of candy come November 1st?

Now we know a couple of pieces of candy are not going to do any real harm, but it is important to consider the effects of sugar on your overall health. Simple carbohydrates, like candy and processed snacks, are digested and absorbed more rapidly than their whole-grain counterparts. This rapid absorption of simple sugars causes your blood glucose to spike and fall more quickly, creating that sugar “high” and “crash”. Although the sugar high might feel great in the moment, crashing leaves you feeling tired, hungry, and irritable.  

This Halloween season, we’re sharing six tips and tricks to prepare our digestive system ahead of time to repair the sugar high by focusing on a well-balanced diet, exercise, and hydration! 

1. Combine your treats with fiber and healthy fats. 

Adding fiber (like our Whole Food Organic Fiber and Raw Organic Green Banana Powder) and healthy fats (like avocados, nuts, and seeds) help slow gastric emptying. Delaying this process means that simple carbohydrates (like candy, processed foods, and white grains) are digested slower, preventing a rapid spike in blood sugar.

2. Increase your fruit/vegetable intake.

Before jumping into the candy stash for a snack, try choosing fruits or veggies first! These can help curb your carbohydrate cravings and balance out your diet. If you have a sweet tooth, try having a banana or apple with some peanut butter and dark chocolate chips for a sweet treat!

3. Add fresh fruits and herbs to your water for a flavor burst.

Next time you reach for the soda, try making refreshing fruit-infused water instead! Sodas are full of sugar, calories, and no nutritive value. Choosing diet soda is a step in the right direction, but if you want to switch over to a healthy and hydrating beverage instead, try adding a couple of slices of citrus fruit and mint to a glass of still or sparkling water. 

4. Opt for healthier candies and chocolates. 

Compared to milk chocolate, dark chocolate has less than half the sugar and is rich in antioxidants (which can help reduce inflammation). Instead of reaching for a caramel-y, cookie-y, nougat-y, milk chocolate candy, grab a dark chocolate piece instead! If you want an extra crunch factor, choose something with nuts for a little bit of protein. 

5. Try taking our Digest All + Liver X to fight digestive discomfort.*

This powerful duo is here to take your gut health to the next level by aiding in digestion! 

Digest All is a powerful combination of digestive enzymes that relieves gastric discomfort following meals that are larger than normal or are not a part of your regular diet. The enzymes found in Digest All can function in a wide range of pH values, making it highly effective when it comes to digesting carbohydrates, protein, and fat.

Liver X works to keep your liver functioning properly by aiding in the detoxification process. The ingredients found in Liver X work to increase the antioxidant potential to prevent damage from free radicals. Whether you’ve overdosed on candy, drank too much at your neighbor’s Halloween party, or just want to maximize your health, Liver X is here for you.  

6. Get your body moving. 

Engaging in light to moderate exercise following a heavy meal (or even too much candy) can help your body jump start the digestive process and help you burn energy faster. 

7. Choose unsweetened or lower sugar versions of processed beverages and snacks.

Have you ever checked the nutrition label of some processed foods to see the added sugar content? Some products will shock you! Fortunately, some brands make an unsweetened or low-sugar option to the high sugar alternative. Opting for the lower sugar or even unsweetened version is a great choice and an essential part of living a healthy lifestyle. The sugars in whole foods like fresh fruits and dairy products are natural and are less of a concern than their additives counterparts. 

As always, it is essential to live a #lifeinbalance, so if you want to eat that piece of candy, eat it!

 

* 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.


Train Your Brain Day Featuring Brain Active

Train Your Brain Day Featuring Brain Active

Today is National Train Your Brain Day! 🧠🎉 The brain is a wonderfully powerful machine and should be taken care of to maintain proper function. Today we celebrate the brain to remind ourselves that we have the ability to train our brain, through stimulus-response, to stay mentally alert and make the best choices!

Mental Alertness

Whether you’re studying for an exam, working long hours, or coordinating your children’s virtual classes, being mentally alert should be a top priority.

Remaining mentally focused is incredibly important for every individual. Being mentally alert is crucial for almost every aspect of your life and can even affect your mood and overall health. 

Many people experience mental fatigue from physical and mental activity yet have no idea how to overcome it. This can make even the easiest task seem overwhelmingly difficult and cause a lack of motivation. There are a number of natural ways to assist in cognitive function such as adjusting eating habits, exercising more frequently, and monitoring daily routines.

Understanding the causes and consequences of mental fatigue can give individuals the ability to surmount these difficulties and go on to a healthier and more robust life.

Causes of Mental Fatigue

Kristi Martin, former senior advisor in the Office of Health Reform at the Department of Health and Human Services, describes mental fatigue as a change in psychobiological state, caused by prolonged periods of demanding cognitive activity.” There are a number of reasons why someone would be subjected to mental fatigue, however the root is not always easy to pinpoint. 

Some common causes of mental fatigue include:

  • Stressful occupations
  • School/Studying
  • Financial stress
  • Family Life
  • Lack of sleep
  • Not drinking enough water
  • Poor eating habits

Finding the source of your mental fatigue could bring you one step closer to eliminating the cause which leads to a more productive and energetic life.

How to Deal with Mental Fatigue

The issue causing the mind to work less efficiently is often difficult to identify. Although you may not be able to directly say “This is the cause,” there are methods to try and lessen the effects you are experiencing. 

Ways that have been found as useful are:

  • Take a break from your daily routine
  • Organize your schedule
  • Change your eating habits
  • Stay hydrated
  • Get plenty of sleep
  • Exercise
  • Be creative
  • Learn a new skill/hobby
  • Engage in mentally stimulating activities
  • Yoga/Relaxation techniques
    • Breathing exercises/meditation
    • Massage Therapy
    • Aromatherapy

There are different ways for everyone to relieve themselves of mental fatigue. Realizing what aspects of your life are responsible for your stress is essential to find out what methods can be used to bring back your mental alertness.

Supplements

MRM’s Brain ACTIVE™ is formulated to support focus and mental alertness during the days you feel “off.” This product has the necessary natural ingredients to support cognitive function throughout your most mentally exhausting days.*

Clinical trials have shown that Brain ACTIVE™ not only helps sustain alertness but also increases one’s reaction time. A study conducted in 2018 shows a correlation between mental focus and performance in sport-related activity. A lack of focus has been tied to a decrease in an athlete’s ability to perform at an optimal level. For this reason, Brain ACTIVE™ has been seen to give athletes an increase of mental alertness thus supplying the necessary cognitive ability to make quick decisions.*

A decrease in concentration causes obligations to seem more difficult than they really are which can lead to elevated stress levels. Brain ACTIVE™ is designed to counteract this feeling by supplying the focus and stamina needed to complete your most daunting of tasks.*

 

* 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.


References

Gerber, Markus; Michael Kellmann, Tim Hartmann, Uwe Pühse. “Do exercise and fitness buffer 

against stress among Swiss police and emergency response service officers?” Psychology of Sport and Exercise Vol. 11, Issue 4. July 2010,

Guo, Zizheng. “The impairing effects of mental fatigue on response inhibition: An ERP 

study.” PloS one vol. 13. June 2018.

Pageaux, Benjamin, and Romuald Lepers. “The effects of mental fatigue on sport-related 

performance.” Progress in brain research vol. 240. 2018. 

Martin, Kristy. “Mental Fatigue Impairs Endurance Performance: A Physiological Explanation.” 

Sports medicine vol. 48,9. Auckland, N.Z. 2018. 


Branched-Chain Amino Acids: The Health Benefits of BCAAs

What are Branched-Chain Amino Acids (BCAAs)?

As intimidating as Branched-Chain Amino Acids (BCAAs) may seem, they are truly nothing to fear. You should look at amino acids as the building blocks of protein. There are twenty different amino acids that construct thousands of various proteins in your body. Of these, nine are considered essential - thus labeling them as “Essential Amino Acids (EAAs)”. These cannot be created by the body alone but can be obtained through foods that are rich in protein such as meats, eggs, dairy products, nuts, soy products, and legumes. BCAAs are three of the nine EAAs: leucine, isoleucine, and valine. All of which maximize whole-body protein synthesis. 

So why does this matter? 

For starters, BCAAs are crucial for promoting muscle endurance and aid in muscle recovery. This can decrease soreness and get you ready for your next workout or day at work with less muscle fatigue. They are also a great energy source for endurance athletes as well as weightlifters because as you take in more BCAAs during your workout, it will supply your body with more instead for taking them from your muscles. Although BCAAs are popular amongst those who avidly workout, they still prove to be beneficial for individuals who exercise moderately.

Why You Should Prioritize BCAAs.

Essential Amino Acids are a group of amino acids that your body does not produce on its own. That means that your body relies on outside nutrients to supply them. This differs from non-essential amino acids which your body is able to produce in a self-sufficient fashion. For this reason, eating foods with essential amino acids is fundamental in maintaining a balance within your body. Although there are tons of advantages for intaking a sufficient amount of BCAAs, below are a few of the most favorable attributes. 

  • Reduce Muscle Soreness and Fatigue

One of the most difficult parts of exercising is having to complete a workout while being sore and exhausted from one prior. This is where BCAAs will assist you. Getting enough BCAAs can improve muscle endurance which, in turn, leads to a more enjoyable and productive workout. 

  • Muscle Growth

The reason why athletes, especially weight lifters, advocate for intaking BCAAs is due to its support of muscle growth. Results from one study shows that a group of resistance-trained men who consumed 5.6 grams of BCAAs after their workout possessed 22% greater muscle synthesis than those who ingested a placebo. 

For those who are curious, the branched chain amino acid that is in charge of this is leucine. Leucine is not only responsible for triggering protein synthesis in the body but also regulates tissue regeneration and metabolism.

  • Benefits for Older Adults

A study done in 2010 has shown that BCAAs can actually benefit longevity and general health. Nutritionist Li-Qiang Qin asserts that scientists have found bodies to possess a less fatty heart when obtaining a high concentration of BCAAs. This indicates that receiving an apt amount of BCAAs will have a positive effect on overall health throughout the aging process.

Supplement your BCAAs

Supplements are one of the most popular ways for active people to provide the appropriate amount of BCAAs for their body. Not only are BCAA supplements easy to take, but it relieves the stress of having to monitor your meals in order to obtain them. 

  • BCAA+G: BCAA with L-Glutamine (G) is engineered for athletes’ muscles to recover efficiently to ensure they are readily able to accomplish their next workout or competition. Clinical research has shown that the amino acids within BCAA+G™ help the body recover quicker while also being capable of elevating lean muscle gains.*
  • BCAA+G Reload: Reload contains all of the benefits of BCAAs such as recovery, lean muscle growth, and decrease in fatigue but also includes beta-alanine which supports muscle endurance. This is best used during and after your workout as well as between meals - especially during times of caloric restrictions.*
  • Whey Protein: MRM’s whey protein contains 2 billion probiotics, fermented milk, and enzymes that helps the body digest it quicker. All essential amino acids as well as glutamine are also included to supply the benefits of BCAAs.*
  • Veggie Elite: Veggie Elite is MRM’s plant-based protein powder that contains all of the essential amino acids that are necessary for health consumption while also aiding in muscle recovery and diminishing fatigue.*

*These statements have not been evaluated by the food and drug administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

Jackman, Sarah R. “Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar

Protein Synthesis following Resistance Exercise in Humans,” Front Physiol. June 7, 2017. doi:10.3389/fphys.2017.00390

Kato, Hiroyuki, Katsuya Suzuki, Makoto Bannai, Daniel R Moore. “Branched-Chain Amino 

Acids Are the Primary Limiting Amino Acids in the Diets of Endurance-Trained Men after a Bout of Prolonged Exercise.” The Journal of Nutrition. Volume 148, Issue 6. June 2018. https://doi.org/10.1093/jn/nxy048

Qin, LQ. “Higher branched-chain amino acid intake is associated with a lower prevalence of 

being overweight or obese in middle-aged east asian and western adults.” The Journal of Nutrition. December 15, 2010. 


How to Improve and Maintain Bone Health

How to Improve and Maintain Bone Health

What is Bone Health?

When most people hear the word health, they often don’t associate it or even think about their bones and how they play a role in constructing a healthy body. 

Although bones appear to be solid on the outside, the inside is actually made of living tissue that continually changes due to your lifestyle choices. For example, the more you exercise, the stronger your bones will become. On the flip side of this, if you live a more sedentary lifestyle you are likely to develop weaker bones which will make them more susceptible to fractures.

In addition to keeping track of how active you are, how much protein, calcium, and vitamins you consume makes a huge difference in how your bones will develop and perform in your life. 

Why is Bone Health Important?

Monitoring your bone health is one crucial way to promote physical longevity and the ability to stay more active throughout your life. Bones are the building blocks of the human body as well as the protector of your vital organs. That being said, the sooner you recognize the importance of caring for them, the better off you will be! 

There are many factors that lead to the deterioration of bone mass that typically occurs after the age of 30. Aside from the inevitable process of aging, there are controllable factors which lead to a decrease in bone density. Some of the manageable factors that can accelerate the development of osteoporosis - a common disease that reduces bone mass causing them to become more brittle - include:

    • Lack of physical exercise
    • A diet that is low in calcium
    • Not enough Vitamin D
    • Tobacco and alcohol use

As you get older, it is important to take notice of these factors and to manage what kinds of foods and substances that you put into your body. Foods that are rich in protein, calcium, and vitamin D are essential in protecting your bones no matter your age, gender, or size of your body.

How to Keep Your Bones Healthy with Age

According to Dr. L Joseph Melton, whose work has been referenced by the International Osteoporosis Foundation, roughly one in three women 50 years or older and one in five men of the same age demographic worldwide will suffer a fracture as a result of osteoporosis. Although this disease cannot be avoided in all cases, there are lifestyle choices that can be implemented as a way to prevent your bones from weakening. A few examples to keep your bones healthy are:

  • Get exercise. It is important to be active and get exercise regardless of your age. Children and young adults should strive to get about an hour of exercise a day, whereas older adults should attempt to get approximately 30 minutes of exercise daily.
  • Maintain a healthy diet. Bone health generally coincides with keeping your body at a healthy weight which is often a product of what foods enter your body. Eating foods in moderation that possess substantial amounts of calcium is essential. Calcium heavy foods can be found in dairy products such as yogurt, cheese, and milk as well as foods that contain soy and leafy green vegetables.

Without Vitamin D, calcium will not be absorbed into your body efficiently. Spending time in the sunlight and eating seafood, mushrooms, and eggs are some ways to provide your body with a sizable amount of Vitamin D.

  • Make safety a priority. Exercise becomes exceedingly important as you age, however you must recognize your limits. Many of those who get older do not realize that injuries will depress the body much more than they would when they were younger. Being aware that your bones become weaker with age is crucial in staying safe, thus preventing injuries.
  • Take bone health supplements. If you want to strengthen your bones without stressing about your diet day and night, supplements are a great way to achieve your bone nutritional needs.
    • Bone Maximizer III with MCHA: MCHA provides vital bone proteins and proportionate amounts of calcium and magnesium etc. The proteins can both enhance the bioavailability of the minerals as well as interactions with bone receptors such as osteoblasts. Also included are Vitamins C, D3 and K for optimal health.*
    • Vegan Bone Maximizer: The vegan alternative to Bone Maximizer is an excellent source of whole food calcium without the use of any animal products. This supplement sources only Vegan-friendly and GMO-free ingredients to support bone strength, density, and health while also including Vitamin D3 and Vitamin K2.
    • Bone Maximizer with Collagen: Containing Vitamins D3, K1 & K2 (MK-7), Bone Maximizer with Collagen can increase bone strength in even the healthiest of people. This product is not only able to enhance bone health, but also provides significant amounts of collagen for the connective tissue that are attached to the bone.*
    • Joint Synergy: While simultaneously supporting muscle and joint relief and joint repair, the dual-action formula contained in Joint Synergy optimizes joint health making activity more enjoyable.*
    • MSM 1000: MSM is a great source of organic sulfur which has been clinically proven to be beneficial for connective tissue formation. This supplement not only supports joint health but also aids in a healthy immune system in addition to hair, skin, and nails.*

*These statements have not been evaluated by the food and drug administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

Melton, LJ 3rd; EJ Atkinson, MK O'Connor. “Bone density and fracture risk in men.” J Bone 

Miner Res 13:1915. 1998. 

Melton, LJ 3rd, EA Chrischilles, C Cooper. “Perspective. How many women have

osteoporosis?” J Bone Miner Res 7:1005. 1992.


Digest-All and Liver-X: The Ultimate Detox Duo of the Summer

Digest-All and Liver-X: The Ultimate Detox Duo of the Summer

Summer is here! We all know what that means- family, friends, good vibes, beach trips, great food, lots of drinks, and a little regret after we continually indulge and stuff our faces- but only because we’re hungover and didn’t wear stretch pants the following day!

This summer…. indulge and live a #lifeinbalance with this incredible duo: Digest-All and Liver-X! These two products work hand in hand to help fight digestive and hangover concerns after a long summer day and/or night.

Digest-All
Digest-All helps- you guessed it, with digestive discomfort. If you take it before eating a large or heavy meal, or before eating food you’re not used to eating, you will notice you have way less or no cramping, bloating or gas. Digest-All is one of our most popular supplements for good reason: you can feel it working- and not in a bad way. Digest-All isn’t a laxative disguised as a digestive aid, it simply helps your body do its job more efficiently without any embarrassing side effects.

Here’s a more in-depth look at Digest-All and the science behind how it works:

Digestion and gut health are very important in the body. Our body requires metabolic enzymes for many functions, not just digestion. So often times while we’re digesting our food we don’t have enough enzymes to go around which can lead to mal-absorption, poor nutrition, bloating, gas pains, and a compromised gut ecosystem… and no body (see what I did there?) has time for that!

When we eat large meals our body’s digestive system needs to work overtime… and still our body is often unable to produce and meet the demand for complete, comfortable, and easy digestion. Digest-All helps this process by offering a full-spectrum of vegetarian-based enzymes in a single, gentle formula that delivers a potent combination enzymes to aid protein, carbohydrate, and fat digestion.

The plant based enzymes in Digest-All are active in a wider pH range than human enzymes, and this makes Digest-All a much more effective digestive aid than others on the market. It supports digestion by supplying extra enzymes, reducing our body’s need to produce an excessive amount digestive enzymes needed to operate efficiently. The unique proprietary blend of ginger, peppermint, and triphala included in our formula sets a soothing, comfortable, and balanced stage for the total digestive process that you can actually feel working.

Liver-X
Liver-X, also known as “The ultimate hangover helper”. That’s right- this amazing supplement helps to keep those pesky hangovers at bay. Now, Liver-X does more than just provide hangover-help… it aids in detoxing and purifying the liver from everything we consume. You can take a serving daily to keep your liver working efficiently, providing maximum benefits for a healthy lifestyle. During times of stress, poor nutrition, or during/after a poor eating and drinking event, take Liver-X two times daily to help aid your busy liver- it’ll thank you!

Here’s a breakdown on how Liver-X works…

This unique formula is blend of N-Acetyl-Cistine (NAC), Alpha-Lupoic-Acid (ALA), BioSorb Silymarin (Milk Thistle Extract), Choline, Vitamin E and B12, and a new powerful herb called Jiaogulan (Gynostemma pentaphyllum).

Wow- that was a mouthful! Let’s find out what all those ingredients are good for…

NAC supports the production of glutathione (GSH). GSH promotes detoxification and directly acts as a free-radical scavenger- it’s an essential component of the liver’s detoxification process. In recent studies, it has been shown that GSH with NAC as the precursor significantly supports immune health.*

ALA is naturally produced in the body, is both water and fat soluble, and helps to make our bodies more efficient in all aspects of operation. This means it offers protection against free radicals throughout the entire body- both inside and outside of the cell! The addition of ALA in our formula supplements the body with more ALA than it naturally produces. This enables your body to focus on supporting all metabolic functions in which ALA is necessary without having to produce large amounts on its own. Like NAC, ALA has the capability to be a precursor for GSH and has been shown to have potential in supporting immune health. Evidence also suggests that ALA can help to regenerate both Vitamin C and Vitamin E, making them active over and over again. Being such a potent antioxidant, ALA may support liver health by offering protection from its daily detoxing.*

BioSorb Silymarin is an isolated extract from the popular herb Milk Thistle. Over the past 40 years, Milk Thistle has been proven to be very effective in supporting liver health along with the metabolism of cholesterol. It inhibits free radicals from damaging the liver by acting as an antioxidant. Now, research has shown that in order to receive the full benefit of Milk Thistle it must contain 80% of the active nutrient silymarin. Our patented form of Biosorb Silymarin increases the bioavailability of the active silymarin in the herb which allows for more potency and more protection.*

The adaptogenic herb in our Liver-X formula is Jiaogulan (Gynostemma pentaphyllum). Ayurvedic practices to assist in liver health have been used for centuries.*

Choline has been shown to help metabolize dietary fats and assist in removing said fats from the body aids in decreasing the toxins stored in the body.

So, now you know! When taken together, Digest-All and Liver-X can help to ease the pain and discomfort of indulgence- perfect for the summer festivities.

 

* 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.

BENEFITS OF STAYING HYDRATED

BENEFITS OF STAYING HYDRATED

Water is essential to stay hydrated, among about a million other things we need to happen daily with our bodies! Water makes up roughly 60% of our bodies, and we can’t store it like camels. Keeping a consistent flow of water coming in is essential for making sure our bodies have enough to stay on top of their game.

H20… probably the most recognized chemical formula, more commonly known as water. Think of water as the highway that moves nutrients and waste between cells and organs. Without it, our bodies will begin to shut down. It is essential for sustaining life and overall health and does so much for the body! Apart from drinking water, some water can be obtained through foods with high water content such as fruits and veggies. Here are some of our favorite benefits of staying hydrated and why:

| 1. BOOST METABOLISM AND AID IN DIGESTION
Water is necessary for all chemical reactions in our body to take place, and that includes metabolizing (burning) fat. If you don’t drink enough water, you will become slightly dehydrated. This slight change in hydration can wreak havoc on your body’s ability to metabolize, thus slowing down your metabolism as a whole. Slow metabolism = not burning calories efficiently = not burning fat effectively. Not drinking enough water is also linked to constipation and digestive discomfort.

| 2. BOOSTS SKIN HEALTH
Water is stored in the middle layers of your skin, so when your body is dehydrated, your skin is more vulnerable to aging and premature wrinkling.

| 3. ESSENTIAL FOR KIDNEYS AND OTHER BODILY ORGANS
The more water you drink, the more fluid runs through your kidneys. Our kidneys filter out toxins that need to be removed from the body through urine. The more you drink water, the easier and more effective your kidneys will become at excreting toxins. Also, drinking ample amounts of water helps to decrease mineral buildup in the kidneys… that build up can result in kidney stones which are NO FUN to get rid of. Help your kidneys, limit your salt and alcohol intake, and drink more water. You’ll feel so much better!

| 4. BETTER WORKOUTS
Want to crush your workout? Stay hydrated! Muscle tissue is about ¾ water by weight- that’s why those who have larger muscles need more water. To keep our muscles working at optimal performance they need to be taken care of and supported through proper nutrition, hydration, fatigue through exercise, and restful recovery. Water is essential for reaching fitness goals and recovering from a killer gym session.

| 5. BOOST MOOD AND BRAIN FUNCTION
Our brains are almost entirely made up of water, so it makes sense to keep ourselves hydrated if we want to be able to use our noggin’s at optimal levels. Being so densely made of water, the brain is extremely sensitive to dehydration- you can start to notice side effects being just 1% dehydrated! Those effects include mental fatigue, fogginess, headaches, and lack of focus. It can also increase the feeling of anxiety! Nobody has time for that! Dehydration doesn’t only come from going on a run and not bringing any water. You can get dehydrated simply but not drinking enough even if you’re sitting all day. So, stay alert and keep headaches at bay --drink more water!

| 6. REGULATE BODY TEMPERATURE
Water also helps us to “keep our cool”, so to speak. That’s right, water helps us regulate our internal body temperature. Think about it- the skin is our largest organ, and it’s responsible for helping to control our body temperature by sweating, or not sweating. You may not notice, because the human body is so wonderfully designed and efficient, but metabolism creates A LOT of heat. It is an energy producing side effect of breaking down literally everything! Because we create so much heat, the body has to be able to cool itself down and that’s where water and sweating comes into play. If you're dehydrated, you may not be able to sweat enough to regulate your body temperature and this can result in hot flashes, dizziness, flushing or even a stroke if it’s really, really bad! Stay cool and don’t forget to carry a reusable bottle to remind you to drink water!

Dehydration happens if we use and lose more water than our water intake. Here are some ways to remind and entice you to stay hydrated:

💧Drink about 12oz upon waking, before and after working out (that's 36oz already!)
💧Replenish electrolytes after intense exercise
💧Always have a reusable water bottle handy to remind you to drink
💧Mix it up and add flavor to your water. Our favorite is our Reload BCAAs Island Fusion Flavor
💧Add water reminders on your phone
💧Get an accountability partner (or your co-workers and remind each other to DRINK MORE WATER every hour). Happy drinking!

 


What you need to know about Vitamin D

What you need to know about Vitamin D

Are you getting enough Vitamin D through your diet or sun exposure? With stay at home orders in place or in areas where obtaining Vitamin D from the sun isn’t enough, Vitamin D supplementation has become the alternative to ensure appropriate levels of Vitamin D are absorbed by the body. Before you supplement your body with the sunshine Vitamin, we want to make sure you are informed on all things Vitamin D.

In the past, Vitamin D deficiency was reserved for people living in the North, but lately people in Florida and California have increased rates of vitamin D deficiency, as more and more people use sunscreen with higher SPF and are staying out of the sun as it is known age the skin.

What is Vitamin D?

Vitamin D is a fat soluble vitamin that helps your body absorb calcium. Vitamin D is naturally present in non-vegan/vegetarian foods, fortified foods, supplements and can be absorbed through the skin from the sun.

Forms of Vitamin D

There are 2 forms of Vitamin D: Vitamin D2 and Vitamin D3. Vitamin D2, also known as ergocalciferol, is produced by plants when they are exposed to UV light (from the sun or artificial). Vitamin D3, also known as cholecalciferol, is made by your skin when it is hit by UV light. Both forms of Vitamin D2 and D3 travel from the liver and kidneys to form the active form of Vitamin D. With a huge percentage of Vitamin D deficiencies and in areas of the world where sun exposure is limited, supplementing has become an option.

Our Vegan Vitamin D3 is a micro-encapsulated cholecalciferol (the most bioavailable form of Vitamin D3) that is extracted exclusively from lichens, an algae/fungi commensal organism. Many published research studies show that Vitamin D3 (cholecalciferol) is the best possible form of Vitamin D for the body.

Benefits of Vitamin D include:

-Supports optimal bone mineralization and health*
-Promotes immune function*
-Supports a healthy inflammation response*

Our Vitamin D3 is not only Vegan and Vegetarian, but also is free from sugar, wheat, egg, gluten, peanut, tree nut, fish, shellfish, soy, and milk products.

MRM Nutrition wishes you safety and wellness as we look to a healthier future.

This information is intended for educational purposes only and should not replace the advice from your health care professional or relied upon to determine a diagnosis or treatment. Please consult your doctor.

*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.

 


Here is why you are starving after a workout

Just finished your workout and now all you can think about is FOOD. But, why would you want to go splurge on calories as soon as your workout is over?

Beginning a new exercise regimen or adding new challenges to your current routine may require that you up your caloric intake in order to recover from workouts and keep energy stores full. Our bodies respond by telling us, "HELLOOOO! FEED MEEEE!"

According to a recent study, for every 10 calories we burn, we’re expected to crave at least three—a biological compensation mechanism that ensures we remain properly fueled.However, some people tend to go a bit overboard with calories when listening to their bodies or mistakenly choose the wrong types of food that make your workouts a waste of time.

To get down to it, when you work out, you burn calories, right? Well, when you switch up your routine or focus more on fat burning cardio (such as HIIT), you become even hangrier! This is due to your increased metabolic rate and increased calories burned. Remember what we said above-for every 10 calories burned, we crave at least 3 more.

Here's how to stop overeating after your workout:

Eat a pre-workout snack. Letting yourselves get too hungry is a guaranteed setup for a binge and by doing fasted cardio or by skipping a pre-workout snack, you could risk binging afterwards. Some great pre-workout snacks are oats, oat bar, yogurt with fruit, smoothie, or egg whites with wheat toast.

Choose healthy foods post-workout as well. Put down the donuts. I know you need carbs for your muscles to grow, post-workout, but come on. Choose an apple instead with a tbsp of peanut butter, trail mix, rice cakes with peanut butter, a banana, or 10 whole grain crackers with 1 oz. of cheese. I personally love having a protein shake such as our MRM Natural Whey Protein Powder in chocolate with a banana!

Time your workouts before breakfast, lunch, or dinner. To keep you from overeating, it's best to time your workouts before a main meal so that you get to eat enough without having to snack mindlessly.

Realize food is not your reward. This is an issue with a lot of beginners when it comes to working out. You think, "YEAH! I killed that workout and my FitBit says I burned like 500 calories so I can totally have my donuts now!" Ummm, no ma'am! Redirect your desire for rewarding into another form such as going shopping for a new outfit or getting your nails/hair done. Your body will thank you later!

Rehydrate properly. Most of the time after a workout, you feel like you are starving, but in all actuality, you are just thirsty as hell because of all of the sweat loss you have endured. Keep that water bottle nearby so you can drink while you are working out or reach for that bottle afterwards before you touch any snack! This will help to control your hunger more accurately.

No matter what, remember that your hunger after a workout is all a mind game. Don't get me wrong-yes, you're probably hungry, but you are not as hungry as you may think. Use the tips above to stay in shape to look and feel your best when hunger strikes!


7 Tips to Get In Shape For This Fall

Fall is JUST around the corner! I know we will all be busy with celebrating holidays, traveling around to visit family, and of course staying inside for the colder months.

It is time to get our fitness and nutrition on point so that we can not only look our best, but so we can feel our best, too. The best way to go about that is good ole’ fashioned exercise and mindful eating.

Here are tips to getting in shape for the fall:

1. Be real. Let’s be honest: you won’t drop 10 lbs. in a week or two, but you can shape up in a matter of weeks. You must first get into a realistic mindset so that you are likely to keep from getting discouraged when you do not see overnight results. Good things always take time, but when you change your workouts and eating habits, you will be amazed when your arms look just a tad bit more toned or when those shorts fit just a bit looser.
2. Step off the scale. The scale can do more harm than good-especially when you are only beginning your fitness journey. I hate the scale because it always seems to be an inaccurate representation of health. Try locking your scale up for an entire month and judge your progress based off photos of yourself and how your clothes start fitting. You will happier!
3. Stop skipping meals. People tend to mistake the idea of eating less for weight loss. This is only true for some people; however, most of the time, you do not need to eat less-simply eat better. Skipping meals can be detrimental to your fitness goals because your body will go into starvation or preservation mode. When it does this, it is trying to conserve energy so your body will actually hang onto every bit of fat to help it do just that. In turn, your metabolism slows dramatically and you may even end up gaining weight!
4. Take baby steps. Small changes add up to greater things. Swapping your soda, juice, or tea for water at lunch or taking the first 10 minutes of your day to go for a walk will eventually make an impact. If all else fails, it will slowly start helping you adapt to a healthier lifestyle! Big changes can be scary so take it one battle at a time.
5. Workout at home. I love working out at home because it is super convenient and I am less likely to come up with an excuse not to. Getting to a gym can be harder and easier to push aside due to having to find the time to travel and get there. Grab a pair of dumbbells from your local sports shop and start off lifting every morning or evening. All you need is 4-5 exercises a day! Challenge yourself to come up with a routine for each day and have fun.
6. Read your labels. When you go grocery shopping, make sure that you read the nutrition labels of the foods you purchase-they are put there for a reason! Know how many calories you are consuming and track how many grams of sugar you eat per day. If it helps, keep a food diary and you might be surprised at the outcome!
7. Snack throughout the day! I credit healthy snacking throughout the day for being perhaps the most important tool in my personal weightloss journey years ago. Snacking gets such a bad reputation, but it is honestly the best thing you can do for your goals-if you keep it healthy! Aim for 2-3 snacks per day (in between meals and one at bedtime if needed) and make sure each snack contains protein to help keep you full when you need it the most.


Ultimate Female Guide to Getting Lean

If you are on this site right now, chances are that you want to gain lean muscle. Building your body is not the easiest thing to do. It takes patience, time, and a lot of effort on your part. But just as with anything else, results will start to show if you keep pursuing.

The only way proven to add muscle and curvature to your body is through the act of lifting heavier weights. Lay off the hour of treadmill running and countless repetitions and just into the world of weight lifting.

In order to gain muscle mass, you need to focus on two things:

• heavy weights
• low reps

Here are typical rep ranges below according to their goals:

I personally find myself aiming for 6-8 reps of each workout move when I lift weights. Figure out what you goals are and then apply the rep range that best suits you!

But what if I get big or bulky? Keeping the answer short, YOU WON'T. If anything, lifting weights will make your body look better than ever before and do a world of good on your muscles, bones, and posture.
As females, our bodies simply do not have enough of the growth hormone testosterone to produce ample amounts of lean muscle mass. Our bodies simply cannot bulk up like theirs can. End of story.

Exercise:
Ever notice that there are no "women exercises" or "men exercises?" This is due to the fact that both genders should train the exact same way.

Walk into the gym-where do you see a majority of the women? What are they doing? Chances are, they are probably on the treadmill and elliptical while the weight room is free of any female human being. WHY? Women are either intimidated or believe weights will cause them to bulk up. If they are in the weight room, they may have a small dumbbell in their hand doing countless repetitions over and over again. I can go ahead and tell you that endless cardio and tiny weights won't get you closer to your goals of a toned, curvy physique.

So, what should I be doing? Here are some moves that are great for transforming a woman's body:
• Lunges
• Squats
• Bicep Curls
• Overhead Press
• Deadlifts
• Lying Leg Raises
• Dips
• Kettlebell Swings

The Spot Reduction Myth:
As women, we tend to develop our own trouble areas, particularly the lower belly, back of the arms, hips, thighs, and butt. We often desire to burn fat in these areas and to tone it all up.

It is true that there is no way to target fat loss in a particular area. You can work that area by targeting the whole muscle group with a lifting, bodyweight, or HIIT exercise, but your overall best bet will be mixing cardio with a clean diet to reduce your overall body fat percentage.

Aim to get your heart rate up and to sweat!

Don't forget to warm up!:
Something that many people forget or neglect to do is properly warming up your muscles before beginning a workout. This can lead to sprains, pulled muscles, and other injuries.

My favorite warm up usually involves a few yoga poses to help stretch various muscles at one time. My favorite stretch is the wide angle forward bend which stretches those hamstrings! If you are wanting something a bit more active for your warm up, good ole jumping jacks or a 5 minute jog is better than nothing!

Diet & Nutrition:
When taking proper diet into account, the first thing to consider is finding your BMR or basic caloric rate. This number will tell you the basic amount of calories that you need daily in order to sustain life.

Here is a simple equation chart that I made below to help you figure yours:

For example, here is mine:

655+ 499.2+ 288- 117.5 = 1324.7 calories needed to survive daily.

Next, you need to figure out how active are you and add the appropriate calories to your baseline total.

Here is a chart I create to help you:

Using the Harris Benedict Formula, determine your total daily caloric needs. Keep in mind, this is just an average because let's face it-one person's thought of "sedentary" might be another person's "lightly active" or vice versa.
• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (easy exercise/sports 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
• Extremely active (very hard exercise/sports and physical job): BMR x 1.9

Here is mine:
1324.7 x 1.55 = ~2053 calories per day needed
*I am still breastfeeding my toddler so I add around 200 calories extra per day to this number*

More nutritional tips to remember:
• Drink at least half your body weight in oz. of water per day. I usually aim for 100oz. daily. If your body isn't properly hydrated, it will not have the optimal cellular function it needs to build new, quality muscle.
• Eat enough protein. Aim for 1 gram of protein per pound of body weight. I weigh 120lbs so I aim for at least 120 grams of protein daily.
• Take fish oil. Fatty acids does wonders in helping your body to burn unwanted fat while creating new muscle. Personally, I have noticed a big difference with this. I also love chowing down on salmon for dinner!
• Eat healthy fats. Healthy fats are Omega 3s, coconut oil, avocado, etc. FAT DOES NOT MAKE YOU FAT. Eating an excess of carbs (or sugar) that turns into sugar that is stored and not burned as energy creates fat. Please do not believe all fats are bad for you.

Supplementation:
Supplements are amazing. They enhance your performance, help out with endurance, and can even increase your strength capacity.

Someone once asked me, "Can I get by without taking supplements?"
The truth, short and simple, is going to be yes and no. Supplements are fabulous, but they are not required. They help to fill in the gaps or deficiencies that you may need help with.

Supplements were created to do just that-supplement your diet and routine. Nutrition is such an important aspect of your workout routine because your body takes what you fuel it with and spits out magic. With the right fuel, great things can happen.

Sure, you can get by with taking zero supplements-it just might take a bit longer to reach your goals.

First and foremost, every woman needs a good protein powder. The average personally typically needs around 1 gram of protein per pound of bodyweight. So if you are 120lbs, you will need at least 120 grams of protein per day. While this may seem easy (in your mind) to meet this through your daily dietary intake, sometimes it isn't always so easy to eat this much protein. And if you are very physically active, you will need more grams of protein daily to repair your muscles. This is where protein powders rock.

So, what supplements do I personally recommend? 
• A good multivitamin to cover your bases (brand does not matter too much here, but make sure it has enough of what you need)
Vitamin D or extra Calcium (for those who lift, you want healthy bones to continue lifting, right?)
• Fish oil (I love MRM's Smart Blend)
• A pre-workout powder to get you pumped and increase stength/endurance for your workout (I use Driven from MRM. It is all natural and does not make me feel jittery like other pre-workout powders.)
Amino Acids (I take BCAA Reload from MRM)
• I love the Natural Whey Protein from MRM in chocolate)
I love MRM supplements and use them daily-regardless if I'm working out or not. Most of their products are safe to use while breastfeeding and during pregnancy. If you need to see the list of which ones, click here.

You can use my personal discount code below to get 40% off your order. It is good for everything and anything, each and every time you order.

But, what if I do not want to take a protein powder everyday? No problem, here is a few great foods that are super high in protein:

• Chicken
• Beef
• Pork
• Fish
• Eggs
• Tofu
• Tempeh
• Soybeans
• Yogurt
• Milk
• Nut Butters
• Cheese