What is Creatine and Why Your Body Need Creatine?

 

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Creatine – What It Is and Is It Right For You?

When most people hear the word creatine, they immediately think of high school or college-age jocks trying to get bigger and stronger. But this protein is far more than just a muscle-building supplement.

In fact, its benefits range from improved cognitive function, concussion prevention, autoimmune support and even improvement of some chronic degenerative conditions.

Not quite sure what creatine can do for you? Let’s take a closer look.

What is Creatine?

Creatine is a protein that is produced naturally in the body and is found in abundance in animal protein.

Creatine is a high-energy molecule made up of three amino acids – arginine, methionine and glycine – that helps to produce ATP, the energy currency of every cell in your body. Without ATP, your cells would have no fuel and you wouldn’t even survive!

Animal protein is the best food source of creatine, such as grass-fed beef, wild game meats, ocean-fresh fish and free-range poultry. So, if you’re already following a Paleo approach to eating, naturally rich in animal protein, why would you need to add more via a supplement?

Adding a creatine supplement allows your body to store greater than normal levels of it in the body, thereby providing an added source of ATP to support your muscles and your brain. While these supra-physiological doses may not be exactly Paleo, there could be certain scenarios where you can get significant benefits.

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Can Creatine Boost Your Performance In The Gym?

If you want to improve your performance in any sport, then improving your power, strength and lean muscle mass are key factors. Creatine significantly improves all of these areas, and then some.

Increasing your maximum strength is like adding more horsepower to your car’s engine; the stronger you are, the faster you run. Supplementing with creatine is proven to increase your max strength by 5-15%, which translates to more weight on your squat, deadlift or Olympic lifts.

If you want to add lean muscle, creatine has been proven to add 2-4 lb. of fat-free lean muscle in 4 to 12 weeks of training. The muscle growth comes from the body’s capacity to increase ATP production from this supplementation, allowing you to train harder and recover faster.

Creatine supplementation has also been shown to increase sprint performance, as well as endurance during repeated sprints.  This can help endurance athletes improve 5k, 10k and marathon times, cyclists upgrade time trial personal bests, and CrossFitters achieve superior WOD times.

If you’re not wanting bigger muscles, simply modifying the dose can mitigate these effects.

The benefits don’t stop there.

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Can Creatine Boost Performance at Work?

One of the most common questions I get asked by clients in clinical practice is, “How can I improve my mental focus and memory?” If you want to upgrade cognitive function, working memory and intelligence, then creatine may help unlock your true potential.

Creatine has shown significant promise as a potent brain-boosting nutrient. A study at the University of Sydney examined the effects of 6 weeks of supplementation (5g per day) on memory and intelligence. 

The researchers found those people supplementing with creatine had improved working memory, reduced mental fatigue and increased intelligence. That’s right, not only can you remember more details and maintain your focus for an increased number of hours, you actually get smarter, as well!

More and more research is coming down the pipeline uncovering creatine’s ability to boost brain function, focus and mental productivity. However, you can eat all the meat in the world, but your natural levels cannot reach these supra-physiological levels without added supplementation.

Tempted to start benefiting from higher creatine and ATP levels in your body? Let’s take a look at whether this stuff is really safe.

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Is Creatine Safe?

Anecdotal side effects of creatine often heard in the media include dehydration, cramping, musculoskeletal injury, gastrointestinal distress and kidney damage, yet the research does not support these claims.

While these side effects seem scary, none of this has been shown in the research studies. In fact, research on creatine supplementation of 10 months to 5 years found no negative effects on kidney function and has in fact been linked with improving medical conditions such as brain and spinal cord injuries, muscular dystrophy, diabetes and high cholesterol.

With all the fad supplements out there, creatine is a proven and safe strategy for upgrading your health and your performance. Let me walk you through the approach I typically recommend to my clients.

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How Much Should I Take?

If you want to boost your performance in the gym and at work and give creatine a try, here is the best way to start. For men, add a 5g serving every day with a meal; for women, 3g per day.

Creatine monohydrate is the most cost-effective form and actually the type they use in all the research studies, so save yourself a few dollars and forget the expensive stuff with supposed “bells and whistles”.

Giving creatine a try? For men, start with 5g serving every day with a meal; for women, 3g per day.

You can add a powder form (make sure it has no added sugar) into some water and drink it; just be sure to eat a meal at the same time, as elevated blood sugars and insulin help improve absorption. You can also opt for capsules, but it’s a lot of pills to take on a daily basis (typically 6 x 500mg for women and 10 x 500mg for men).

Continue for 8-12 weeks and see for yourself how you look, feel and perform. If you’re satisfied with your results, you can discontinue it. The washout period for creatine levels to return to pre-supplement baseline is about 30 days.

If you want to continue, the research shows you can maintain your dose for 6-12 months, if desired. However, periodic tapers of 2-3 weeks is recommended every 3 months.

Just remember that creatine isn’t a quick fix. You still need to eat real, whole food, train properly and get quality sleep if you want to improve brain function and body composition. If your diet and lifestyle are junk, supplementing isn’t going to help much.

Watch this video – 8 Questions About Creatine Answered | Jose Antonio, Ph.D.

Written by Dr. Marc Bubbs

Author Bio:

Dr. Marc Bubbs, ND is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound impact on your overall health and performance. Marc is the author of The Paleo Project – A 21st Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s Olympic Basketball Team.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

8 Tips for a Better and More Effective Sleep

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

There is nothing worse than not being able to sleep. It is one of the worst feelings in the world. And, in fact, you are doing lots of damage to your health by not being able to sleep. Here are 8 tips for a better and more effective sleep.

Many are simply unaware of the metabolic, neurologic and long-term consequences of sleep loss. And yet – most of us are sleep deprived. This would help explain our widespread addiction to caffeine. And in today’s hyper-digital, fast-paced world, a good night’s sleep is more necessary than ever.

Do you remember how you slept as a child? Undisturbed, easily, and restfully? You still need that level of sleep as an adult. Like water, food and money – we all need good quality sleep. This guide will help you get there, but you must make high quality sleep a priority – on a daily basis – if you want optimal health.

Damage of Poor Sleep

There is a plethora of evidence that poor sleep does damage to many different aspects of our health. Poor brain function, weight gain, increased risk of death – you name it, poor sleep affects it. On top of that, sleep loss is cumulative – meaning all those lost nights or nights with only a few hours of sleep – they all count against you. I know, I can hear you gasping right now – but it’s true.

1. Hormones

Since your hormones run your life, it is absolutely vital that we keep them in check and balanced — and nothing throws them out of whack quicker than not getting sleep.

Your glucose tolerance is quickly affected by sleep loss (this means you can’t eat as much sugar, in essence) and that is just the tip of the hormonal iceberg, when it comes to sleep loss. If you’re getting less than 7 hours – say hello to diabetes – which you are now much more likely to get.

2. Eat Well

Since we just covered hormonal problems, and hormones are related to food intake, you can begin to connect the dots here. A poor-quality diet and sleep loss are also related, and it is not shocking to see why.

If you don’t eat well, your hormones get out of whack, and you likely won’t be able to sleep well, either. It is truly a vicious cycle. A great diet, on the other hand, will help to balance your hormones, and will help you sleep better as a result.

3. Stress

It is no secret that we are stressed like never before in history. With every bit of knowledge and stimulation at our fingertips, we are expected to be ‘on’, more and more. And boy, does stress affect sleep!

Limit the amount of stress you let yourself feel, and spend time before bed meditating and relaxing. No excuses here – make it happen!

For many clients, I have to make this part of their routine a component of their ‘workout’. Otherwise they won’t take it seriously and prioritize it. But you won’t be working out if you’re not sleeping optimally.

4. Blue Light

One element that many people may not be aware of yet is another example of how our modern world is causing us to get poor sleep. That element is too much exposure to blue light, especially right before we go to bed.

Blue light is most commonly seen as the light coming from basically any source that is not the sun.

Your television – a source of blue light. Your phone – another source of blue light. Your tablet – you guessed it, blue light. Your computer – more blue light.

Though there are many other devices and sources of blue light within your home and found in our daily life, imagine all of the exposure you are getting on a daily basis – from just the sources listed above.

You can begin to see the problem here. Harvard found that basically any light at night is bad for your health – with blue light being the worst kind.

5. Just Get Flux

Now that you understand just how much damage blue light is doing to our health and sleep, it will hearten you to know that there is a simple application for your phone, computer, and tablet, which will automatically block out blue light.

If you go here you can download this free application, which is absolutely vital for those of us who like to look at screens right before bed (read: just about everyone).

Just Get Flux is extra nifty because it will automatically set the light temperature for the time and time zone – meaning you just install the app, and never think about it again.

The effect will be immediately noticed. All of the sudden you will yawn again, even if you’re working on a paper late at night. Your melatonin production actually shifts, when not exposed to blue light. This is why it can be so disrupted if we look at blue light in the immediate time right before bed. This is truly a must-have app.

6. Blue Blockers

If you want to take things a step further, you can get these cool blue blockers. Blue blockers aren’t very expensive, and though somewhat dorky, they will definitely improve your health. These are best for those who cannot control their whole house, or living situation, or for those who hate installing any kind of software.

7. Dark Room

One other element that most are unaware of when it comes to controlling sleep quality is making sure their bedroom is as dark as possible. And I do mean dark.

As Robb Wolf has pointed out, one study showed that a small light on the back of a subject’s knee disrupted their sleep quality! Most bedrooms are not dark at all – with modern electronics again being the key issue.

Blackout shades, covering up electronics which emit light, and checking to make sure absolutely no light gets into your bedroom – are all hallmarks of optimal sleep quality and duration. If you close your shades during the day, and you can still see light sneaking in – you have yet to complete your mission.

Often, it will take 2-3 layers of blocking, and some well-placed hooks and/or clips, to completely seal off windows from light. But believe me – it is worth it. When was the last time you slept for 10 hours? I bet it’s been awhile. For me, it was 2 nights ago.

Why? Because my bedroom is more or less a cave. No light, no sound – complete isolation. For many of us who are already suffering from busy schedules and high stress, a completely dark bedroom is the only way to maintain our sanity.

This dark room is also completely vital for shift workers, college students and anyone who has any trouble at all with sleep.

Of all the techniques in this article, this may be the most important one for everyone to implement. I urge you to go out today and buy blackout shades, if you haven’t already. This is the best investment you will ever make, because amazing sleep quality is the best return on investment there is.

8. Supplement

Though all of the above steps should be tried before supplementation, there are a few key supplements that may push your sleep to the next level. The first is melatonin, which is a hormone that you should be secreting optimally around bedtime.

However, since many have disrupted their hormones, they are faced with supplementing, in order to help getting to sleep earlier, faster, or at all. Start with 1 mg, and do not exceed 5 mg. Also, consult with your physician before taking melatonin.

Another interesting supplement one can try here is holy basil. This supplement helps to deal with cortisol, which can be problematic when one is very stressed, or they are simply on an irregular schedule.

Holy basil can also help with blood sugar levels, so be sure to include it if you have issues with that, as well. This is an herb that is best supplemented at about 2 grams per day. Again, speak with your physician before trying this supplement.

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Conclusion

It can be quite scary to realize just how much poor sleep can damage our health. But on the plus side, we are also empowered by this knowledge, since we are almost entirely in control of our own sleep schedule. And if you’re not in control of it – get in control of it.

You will be very thankful you did, since besides a good diet, sleep is the single best thing you can do for your own health. And remember – we all need it, just like water, food and money – to live optimally.

Watch this video – Proven Tips for a Better and More Effective Sleep | How to Fall Asleep Faster | Doctor Mike

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How Meditation Can Make You as Confident as Oprah

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The secret to success and happiness? The answer might be easier than you thought…

It’s easy to look at Oprah’s mountain of success, her powerful personality, and influence, and assume she knows something the rest of us don’t. Well, the truth is, she’s just like you and me. She has the same number of hours in her day to deal with insecurities, obstacles, and doubts just like the rest of us.

So, how did Oprah become such a renowned leader for women and men around the world? I’ll give you a hint – it’s not luck! Over the years, Oprah has provided a lot of insight into mindful living and often attributes it as a major factor to living a healthy and happy life. Mindfulness is using meditation as a way to remove limiting self-beliefs and connect to the self underneath.

Think of mindfulness as using your inner awareness to be fully present in the moment, noticing your thoughts, feelings, and senses with an attitude of acceptance. You can do this by sitting in meditation or informally taking a few moments to be mindful throughout your day. These practices help you let go of judgment and view life more objectively.

Why Mindfulness Matters

It’s easy to become overwhelmed by criticism and doubt. But meditation gives you the power to resist negative thoughts.

Leaders everywhere are tuning into this. Google and other powerful companies around the world are providing mindfulness seminars for their employees.

Meditation is a tool used by competitive athletes, performers, actors, schools, and leaders around the world. Mindfulness meditation boosts self-esteem and emotional regulation, improves our self-awareness, and lowers stress while boosting productivity.

Why? Research shows us that mindfulness meditation boosts self-esteem and emotional regulation, improves our self-awareness, and lowers stress while boosting productivity. It also helps us uncover a lasting sense of health and happiness.

Anyone can rewire their brain to become more resilient and less fixated on negative thoughts. When we’re mindful of ourselves and reality in the present moment, creativity flows and we start to cultivate a more positive outlook on life.

With a little practice, you might notice yourself less emotionally triggered by someone who cuts you off in traffic or makes a sideways comment to you in the office. With continued practice, you may start to disentangle your inner critic voice with your heart’s wisdom.

To identify your heart’s deepest desires, feel the courage to move past your fears and step into the friendships, experiences, career, relationship, health, and life you want.

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How to Practice Meditation

You can start by getting into a comfortable seated position on a chair with your back supported and feet against the floor. Begin by bringing your full attention to a point of focus. It can be your breath or a sound (mantra). Know that it’s totally normal for you to get distracted by thoughts. The brain is designed to think!

Meditation is not about stopping your mind but giving it something to do instead. This means giving a gentle focus to one thing (a breath or a mantra) and continuing to bring yourself back to it when your mind starts to wander.

A Powerful Morning Meditation

Try starting your morning by doing this simple but powerful meditation. You can remember the acronym F.B.A: “Feel, Breathe, Appreciate.”

Step 1:

Feel. Start by asking yourself the question, “How do I want to feel?” This is your intention. Then, scan your body starting from the top of your head all the way down to the soles of your feet. Breathe deeply as you direct the intention of how you want to feel towards every part of your body. Do this for about three minutes.

Step 2:

Breathe. Notice the rhythm of your breath and where you feel it the most. In your nose? Your throat? Your chest or belly? Don’t try to control your breath, just be aware of its pace and depth. Pay attention to what you love most about your breath. Is it the inhale, exhale or pauses in between?

Anytime your mind strays, gently bring your attention back to your breath. Try not to strain or fight yourself here. It should be a relaxed attention. Do this for three to five minutes.

Step 3:

Appreciate. Think of someone or something that you’re grateful for. Picture this person or thing in your mind and let your body feel whatever emotions accompany that sense of gratitude and love. It may even bring a smile to your face. Let yourself bathe in that feeling of appreciation for at least one moment before opening your eyes and returning to your day.

With this meditation, you can tap into your unlimited reserves of peace, strength, wisdom, and love. If you could begin every day from this perspective, wouldn’t you feel empowered to make decisions from a calmer and clearer place? Wouldn’t you be in awe of the endless possibilities?

Watch this video – Mindfulness Meditation – Guided 10 Minutes

Written by Leah Santa Cruz

Author Bio:

Leah is a Meditation and Mindfulness Coach, who specializes in helping women in the workforce lead joyous lives. Her background in modern Psychology and neuroscience alongside trainings in ancient practices allows her to provide useful tools that actually work and are easy to integrate within a busy lifestyle. Her mission is to help women uncover more love, joy, harmony and intimacy within themselves and with others, the foundation for all happiness. You can find out more about Leah’s meditation coaching here.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Paleo Friendly Savory Herbs Low Carb Zucchini Salmon Pockets

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Impress your guests with these easy, elegant herb-filled salmon pockets served in a grilled zucchini weave.

In this festive appetizer, grilled zucchini slices are interwoven to form delicious bundles of spicy salmon, red bell pepper, parsley, chives and spices. Salmon is a great, versatile fish to work with in the kitchen. Plus, this heart-healthy protein is filled with omega-3 fatty acids, vitamins and minerals!

These zucchini salmon pockets may look like something you’d order at a fancy restaurant, but they are surprisingly easy to throw together. Simply use a vegetable peeler to peel zucchini into ⅛-inch slices lengthwise, flipping it when you reach the seeds in the middle, and repeat on the other side.

Don’t use the first couple of slices from either side, as they’ll be mostly skin and tough to bend (save the middles and skin as a snack for later).

Brush the slices with olive oil and add to a hot grill for just few seconds to give them those beautiful grill marks and a nice smoky taste.

Next, process the ingredients for the salmon filling until a paste forms.

Arrange two zucchini slices vertically and two horizontally, interlacing them in a simple weave.

Place a tablespoon of the salmon mixture in the middle, then wrap the zucchini into a bundle and bake for 15 minutes.

You can serve them hot or cold – it’ll be delicious either way!

Tips:

Fresh cod or tuna fillets can be used in place of the salmon.

For extra protein and flavor, place a small piece of smoked salmon in the zucchini weave before adding the salmon mixture.

These wraps are best served fresh.

Low Carb Zucchini Salmon Pockets

Recipe by Dina Hassan

Impress your guests with these easy, elegant zucchini bundles filled with savory herbs and salmon

Tools:

• Grill
• Baking sheet
• Vegetable peeler
• Blender or food processor

Ingredients:

• 2 zucchini
• 1 T olive oil
• ½ lb salmon fillets
• ½ red bell pepper
• ½ t chili flakes
• 1 t garlic powder
• ½ t salt
• ½ t black pepper
• Handful of fresh parsley leaves
• Handful of fresh chives

Instructions:

1. Preheat a grill, then preheat the oven to 350°F. Grease a baking sheet with extra virgin olive oil.

• Using a vegetable peeler, peel the zucchini into thick slices lengthwise. Start on one side, stop before you get to the seeds in the middle, then flip and repeat on the other side.

• Brush the zucchini strips with olive oil, then grill for few seconds until they are tender and slightly browned with grill marks. Remove from grill and set aside.

• Place the salmon, parsley, chives, red bell pepper, chili flakes, garlic powder, salt and pepper in the blender; blend until a paste forms.

• Place two zucchini strips vertically and two horizontally, interlacing them. Place a tablespoon of the salmon mixture in the middle, then close the zucchini strips over the mix to make a bundle.

• Line the zucchini wraps on the prepared baking sheet; bake for 15 minutes. Remove from the oven and let cool slightly before serving.

Watch this video – Fabio’s Kitchen: Season 2 Episode 13, “Salmon & Zucchini Pasta”

Written by Dina Hassan

Author Bio:

Dina Hassan is a recipe developer, food photographer and food stylist. She believes that the key to a happy life is eating natural food, and when she’s not behind the camera, you can find her cooking up a new healthy recipe.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook