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Archives for September 2015

When you are on vacation, there are plenty of opportunities when you are outside of your normal routine to eat poorly or stop exercising. Instead of falling off the wagon, there are things you can do to continue burning fat while on vacation. You don’t have to lose progress just because you are not at home. Here are some tips to burn fat while traveling.

  • Walk everywhere.

When on vacation, often it’s easy to feel rushed and can tend to make taking a taxi everywhere a good idea. But, if you can plan accordingly and map out where you’re staying to where you need to go you can arrange to have the ability to walk to some of the places you’re going. Hotels are often centrally spaced and something as simple as walking to a convenience store or to a restaurant that is close to the hotel can help you add extra steps to your day. Every step counts and can help you burn more calories.

  • Find local fair.

Eating out can be the biggest halt to fat burning when on vacation. To avoid this, search out all the local restaurants and avoid big chains. Big chains can be found everywhere and tend to go calorie heavy in their dishes to keep you wanting more. Instead, look for local restaurants that offer healthy dishes and maybe even a better taste of what is unique to the area. Looking online at the menu’s will help you choose healthy places to eat. Another great spot to look is at street vendors. Often big cities and even countrysides boast street stands that serve fresh fruits or meats. Try and stick as close to your meals at home and just let them add the flair for you. You can still burn fat with good foods while trying new things.

  • Work out in your hotel room.

Fat burning at the gym has become much easier as hotels increasingly add gyms. But even if your hotel doesn’t have a gym, or you’re staying with friends who don’t have a home gym, there are ways to get in your exercise. Programs like HIIT Max can be followed along with on your phone and don’t require any more equipment than your own body. If you are in a spot where the weather allows, going outside for a jog to see the area is a great way to see more of where you are vacationing while getting a great workout in. Don’t be afraid to get creative with your exercise. Any exercise is good and will help you burn fat. Local activities like hiking, jogging, park workouts, outdoor gyms, and climbing walls are all great extra workouts.

  • Be prepared with snacks that are healthy.

Bringing snacks with you for the plane, in between meals, and for downtime when traveling is a great way to stay on track with nutrition. Burning fat requires both nutrition and exercise. But if you are not prepared on the nutrition side then it can sabotage your best efforts to exercise on vacation. Jerky, nuts, and fruit that doesn’t spoil are all flight-friendly and easy to tote with your luggage. These snacks are good to hold you over in all the layovers or driving you might have to do. Plus, it will help you keep your hands out of the mini bars! Don’t forget to pack your protein in smaller containers to get you through the trip. Protein is a great way to stay full and hold you over until your next meal. Plus, you can make sure you’re fueling for your workouts.

  • If you run out, be sure to restock.

If you run out of snacks and healthy things to munch on, don’t be afraid to go to a convenience store and restock. If you bring enough for the plane, you can buy more when you get where your going and not have to use your whole suitcase for food. Most places have gas stations and convenience stores close to hotels or on most corners. Stories like that tend to carry plenty of travel convenient snacks like jerky and nuts. Some even carry fresh fruit.

Plan ahead by doing your research to help you stay on track. Looking up accommodations close to where you want to visit and being able to walk places will help you burn fat while going the places you were already planning to be. Plus, locating stores that will have snacks for you can help save time when trying to find healthy food. The same goes for restaurants and finding healthy choices on menus. Restock on what keeps you on track and keep a gym program on your phone or laptop to use when a gym is not available. Vacation doesn’t have to mean falling off the wagon. It just means being prepared to win is important to burning fat. Enjoy your healthy vacation with just a little bit of planning.

This question and answer session are with our Morellifit Coach Chris. Today’s topics cover supplements.

Keep reading after the video to learn…

  • Whether a whey isolate or casein is a better protein source
  • If you should be taking a pre-workout supplement
  • Top benefits of BCAAs
  • Why taking a fat burner may not be worth it
  • How krill oil beats fish oil

Is Whey Isolate Good?

Absolutely, in terms of supplemental proteins, isolate is King. It has the highest bioavailability. It had a bioavailability of 159. Bioavailability is how well our body absorbs and utilizes protein. We can use this term for anything, but right now we are in the context of protein. The egg is the set point at 100. The egg is considered to be 100 in bioavailability. Whey isolate is at 159, meaning it is way up there. That means your body utilizes whey protein isolate better than any other protein that you can take in.

What are your views on Casein? Is it good?

Milk contains proteins. You might see on the back of ingredient labels milk protein isolate, milk protein concentrate, and calcium casein. Casein is the main protein found in milk. So milk protein is the whey and the casein together. When we take something like the whey protein isolate, what we are doing is pulling the whey away from everything else and isolating it. Casein digests a little slower, and it’s a different kind of protein. Whey isolates digest just a little faster. Most people are not allergic to whey protein, but a lot of people have allergies to casein. Michael has had severe allergies to casein, and that’s not uncommon.  Casein is a protein that can agitate the intestines, and you may or may not have this issue, but I would tell you to stay away from it if you can. It is not considered a high-quality protein. Its bioavailability isn’t near a great as whey protein isolate. So when you go for a protein, you definitely want to go for a whey protein isolate, such as Morellifit Nutrition’s protein.

Pre-workout Supplements in a nutshell?

Pre-workouts, if you’re someone who’s taken them for a long period of time, you’ll know what that crash is like when you come off of them. You crash hard. The reason is that they are pounding your central nervous system, and they are pounding your adrenal glands to release epinephrine. And caffeine does the same thing, but to a lesser degree, and it’s a lot healthier for you. What I would recommend to you is coffee. And if you’re going with coffee, which I recommend, go with an organic coffee like Grind. It’s really difficult to find a high-quality coffee without a lot of extra junk like pesticides thrown in.

That’s why Michael came up with Morelli’s Coffee because it is a pure organic coffee from a small farm in Costa Rica. If you order it right now you can get free shipping. You can go to Morelliscoffee.com and enter FREESHIP and you’ll get free shipping on your order. Grind Coffee has become one of my favorite pre-workouts. I do a shot or two of espresso before I go to the gym. It perks me up, gets me going and I have enough energy to where I can really push through a hard workout and I don’t crash. That’s the best part.

If you take a pre-workout like you get in the stores, eventually you need it just to be normal. Your body becomes so adaptive to it, used to it, that you have to have it to feel normal. What I would recommend to you is that if you don’t like coffee or you don’t like espresso, just try it. Just start drinking it. I didn’t like it either. The last thing I wanted to do was grab a shot of espresso or a cup of coffee. It wasn’t my thing. I used to be hooked on pre-workouts. And I can tell you that my overall quality of life is much better, I’m not near as tired, not near as run down, not near as dependent on a harsh stimulus to work out. Coffee is awesome.

Benefits of BCAA? When to take them?

Branch chain amino acids (BCAAs) are specific to skeletal muscle. Protein is made up of Amino Acids, and you take them in, you chew it up, its sits with some acids and enzymes and it gets broken up. They can take a long time break down. Then those amino acids go to the liver and your body does what it wants with them.

You want to take them intra-workout, that way they are in your blood while you are training. What that will allow you to do is go that extra mile, and push yourself a little bit harder. Your body is already taking and using them to start repairing the damage that is created during exercise. And it is creating an anabolic environment. That is an environment where we build up muscle tissue. Whereas exercise in itself is catabolic in nature, so your breaking muscle down.

⚡ Related: Learn the Top 6 Benefits of BCAAs

What are your views on fat burners?

Fat burners are a lot like pre-workouts. They beat the crap out of your central nervous system and your adrenal glands. It can actually create more damage in the long run then the gain or benefit your going to have to do them. Just don’t do them. We all want that quick fix, but what is going to happen when you stop taking those fat burners and then don’t change anything else in your life. You are going to go right back to where you were and maybe even worse because your adrenal glands are shut down. Now, you could screw up your thyroid, and a lot of different things that can screw your metabolism up. Just stay away from them.

⚡ Related: Fat burners have a lot of negative side effects, but do they even work?

I know there is a great selling point, which is if I just take this pill, I don’t have to change anything else, I don’t have to work any harder and I’m going lose fat.  But I want you to think long term. What’s going to happen when you stop. If you want to pick up your metabolism drink coffee. It is the most underutilized fat burner on the market. It’s coffee, caffeine, from a pure source. And, not just taking caffeine pills. Coffee has a lot of antioxidants, and it’s very good for you. Stay away from fat burners, I want you to focus on making changes in your diet, and your activity. If you don’t sleep very much, sleep more. That in itself is a fat burner. You produce the most growth hormone when you are sleeping. Growth hormone burns fat.

Fish Oil over Krill Oil?

Krill oil and fish oil a great source of Omega 3’s. Both are great options, but this doesn’t mean that krill oil and fish oil are equal.

Omega 3’s are something everybody really needs. Especially in America, we eat a lot processed vegetable oils and we are getting a lot of omega 6’s and omega 9’s. The imbalance that we create in our body creates a lot of inflammation. By taking omega 3’s you can reduce inflammation. If you have joint pain, it can help with that. If your nails are brittle, your skin is always dry, and your hair breaks, Omega 3 actually helps. They help to soften the hair, soften the skin, and strengthen the nails. They also improve eye health, eyesight, it’s good for the heart, and good for your blood vessels. It’s something I recommend everyone to take. Also eating wild caught salmon at least once a week will really help bring those omega 3 levels up.

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If you are an avid lover of coffee, then you know where the obsession over this dark brewed beverage comes from. It’s been called the nectar of the God’s and the first credible reference to coffee trees appearing was in the 15th century. So this age-old golden brew has been seducing our taste buds for centuries but also has been providing more than just a delicious drink. The health benefits of caffeine are wide and its role in fitness is just starting to get noticed.

What is Caffeine Good For? 

The name for the delicious chemical called caffeine is actually called 1,3,7-trimethylxanthine. Caffeine provides Vitamin B to help produce energy, Vitamin B5 to help the body use fats and proteins, and Manganese which helps control blood sugar. In addition to all that, it contains Magnesium which helps keep blood pressure even, Potassium which is essential to your heart and kidneys and Niacin that can help cholesterol levels. For those who have several cups of coffee a day these numbers can really add up, but the daily recommended limit of coffee is about 4.7 cups of drip coffee which equals about 400mg of caffeine. Anything over that limit could interfere with sleep patterns or give the drinker a jittery feeling.

Coffee also provides a boost to the brain by temporarily increasing focus and concentration. This can lead to increased learning. But, aside for what it gives out the body and our mind, it can help with fitness for those who work out. There are many risks associated with taking pre-workout and fat burners, if you want to know what they are, just read their warning levels. Those who are looking for a more natural way to have a burst of energy can drink a shot of espresso or just have a coffee for a natural boost. Caffeine can increase stamina during a workout and can increase adrenaline which can lead to a better workout.

Besides an energy boost, caffeine in studies has shown to increase fat burning in the body. Along with increased fat burning, it can break down fat as well. Plus, the effects of caffeine can last up to 6 hours after ingestion which means these fat burning benefits last a while. After a hard work out caffeine has been shown to decrease post-workout pain by up to 46% (12, 3).

Caffeine is naturally occurring in the coffee bean and can be extracted by pressure cooking the beans and leaves with CO2 to produce it in the powder form. This has lead to caffeine being added to a multitude of products including fat burners and pre-workouts. But these products also contain a multitude of other, sometimes unhealthy, ingredients. Instead of risking ingesting questionable ingredients for the sake of energy, you can turn to the tried and true energy from natural coffee. Of course organic and fair trade coffee is always the healthiest choice, but any coffee will give you the caffeine boost and benefits.

Next time you drink your cup of joe just imagine all the good things it’s doing for your body. And when thinking about energy for workouts always look for a more natural solution like straight black coffee to get you through. When given the chance always choose organic brands, like Grind Coffee, because regular nonorganic coffees are one of the heaviest sprayed crops. Nonorganic coffee can be sprayed with up to 250 lbs of pesticides before it’s harvested. So when you can, buy organic or drink organic coffee. Delicious and beneficial, this drink makes it to the top of our fitness drink list.

Welcome, Morellifit Family to a workout nutrition Q + A with Michael. Today we focus on nutrition that has to do specifically with your workout routines.

Q – Can you eat protein prior to your workout?

Michael – You can. For me, it’s not right up into your work out. 

Q – What is more important to eat before your workout?

Michael – Fuel for sure! But a couple things you need to take into consideration. When was your last meal? If you ate two hours ago, and you had lots of carbs you potentially don’t need to eat before you work out. It’s all predicated on you. Your body, your goals, and what your training looks like. If you’re going on a treadmill for 45 minutes you don’t need carbs for that; sweet potato, white rice or any carbs for that. It all depends on your training. But you definitely want to have some fuel before and after a workout.

Q: What’s HIIT?

Michael – High-Intensity Interval Training. It’s my number one selling program bar no one. And I think we just passed 100,000 students worldwide. HIIT MAX™. In a nutshell, it is high-intensity exercise followed by either low-intensity exercises or a short period of rest.

⚡ Related: Want to learn more about HIIT? Find out why HIIT is the best kind of cardio for fat loss.

Q – What is the best way to bulk?

MichaelEat. If you’re really lean, like skin and bones and a hard gainer, and your goal is to bulk I hate to say it, but it’s milk and peanut butter. Almond butter if you want to go a little healthier and whole milk, pasture raised and the more organic the better. If you are a lean hard gainer, that is highly recommended. I am the complete opposite of that. I look at a cheeseburger and gain weight. The moral is that you have to eat above your TDEE. You need to figure out your TDEE and you can go to mfit.com and click on the blog. There is a BMR calculator so you can figure out your TDEE. Now in order to gain weight you have to eat above your total daily energy expenditure. If you don’t you won’t gain weight. If 3500 calories is a pound, then eat 500 above your TDEE for 7 days. In a week, you know that you’ve gained a 1 lb. You always have to remember, the cleaner you eat, the cleaner the gains.

By signing up for a Custom Meal Plan you will know that are eating the right things and in the right amount for your goals. We make sure that if you are trying to bulk that you are eating enough calories, carbs, and proteins to get you there as quickly and safely as possible.

Know that I’m thankful for your support, and I’ll always have your back.

Be patient. Stay the course. And let’s get fit, together.

Let’s talk about fruit juices. We get so many emails about specific juices. Are fruit juices, such as the popular Naked brand, good for me? The answer is, no. We are going to uncover why. First, let’s look at why do most people think these juices are healthy in the first place. Some boast up to 59 carbohydrates per container and a lot of sugar. But it’s all about the marketing because all these juices are being marketed to us as healthy. They are being labeled “super” fruits juices. They boast “greens plus flax seed” and “300 percent of your vitamin B12 with only 80 calories per serving.” Even though some contain greens in their ingredient list, they are at the bottom of the label. What this means is that by weight, there is the least amount of greens by ingredient volume. Even with having those greens in there, you are still having to consume 30 grams of sugar to get them.

What is in Fruit Juice?

Let’s just look at one juice to break it down and show you what so many fruit juices actually contain. Naked brand juice is a good one, so we will take a close look at the popular Strawberry Banana flavor. A lot of people know it, and they see it everywhere.

When you look at the front it tells you that it is pure fruit and no added sugar. Then you flip it over it over, it tells you the amount of fruit in it. In one particular drink, there are 22 strawberries, 1 & 1/3 banana, and nearly two apples. That is a lot of fruit for one sitting.

This particular bottle includes 59 grams of carbohydrates and 44 grams of sugar. That is a lot of sugar! That’s more than you should be consuming in a whole day. We are not saying fruit is bad for you, as fruits do have vitamins and minerals, but they also contain a lot of sugar. It is in the volume at which you consume that great amount of sugar that can be bad for you. We don’t want you to consume that much at once.

We see people who are having three, four, and five servings of fruit a day and think that this is healthy but are still struggling to lose weight. There are many great benefits to eating fruit and we encourage you to do so, but too much fructose can cause problems especially with weight loss. So, we recommend it in moderation.

Let’s explore this so that we can understand why high levels of fructose all at once can hurt you.

Having vegetables and a little bit of fruit together is outstanding in moderation, but the complication comes in when you have so much fruit, that the high sugar content outweighs the benefit of the vegetables.

⚡ Related: What is better for weight loss, juice or smoothies?

Here is how it works…

Fructose is preferential to the liver. That means when we digest it, our liver takes a hold of it and stores it.

Although our body can use it for energy,  it doesn’t want to unless we have been doing a lot of strenuous activity and we consume it in a moderate amount. What isn’t used is stored as fat.

At the end of the day, while it is natural sugar, it is still fructose and will be processed in our body as sugar when we overindulge. Especially if you’re over-consuming it at 4, 5, or 6 servings like people have come to us saying they do. Plus, when people juice fruit, it lacks the fiber and this slows the digestion of fruit in our system, causing our body’s glycemic levels to spike.

You should limit the consumption of fruit to 2 servings a day if you are trying to lose weight. You can also stick to berries because they are one of the best fruits for weight loss. They hit the glycemic index much lower and are full of antioxidants. They are also higher in fiber and lower in sugar, so you get the best bang for your buck. Say no to this grab and go fruit juices and yes to a moderate amount of fruits and an abundance of greens.

Make sure you are having the right amount of fruit by getting on a Custom Meal Plan, where we tell you how much you should be eating according to your own body stats so you don’t end up sabotaging or slowing down your goals.

Be patient, stay the course, and let’s get fit together.

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“What’s the best protein bar to eat?”

This is undoubtedly one of the most common questions I am asked. Protein bars serve one purpose of filling the gap in nutrition when whole foods cannot be implemented. Opinions will differ of “what’s best”, but science tells us what is of high quality, and what is not.
The number one thing I pay attention to when searching for a protein bar is sugar. You want to get as LOW as possible on the sugar chart without loading your body with unneeded artificial sweeteners. Some sweeteners are better than others, but pick the wrong one and you have a gastrointestinal disaster waiting to happen.

The number two most important ingredient to look for in protein bars is the carbohydrates. Where are they sourced from? Are they from wheat? Corn? Oats? Ideally, you should be looking for a source that is 100% gluten free and preferably paleo. Many individuals are allergic to gluten without knowing it, which will cause inflammation in your gut and lead to a whole host of issues mental and physical issues. A majority of wheat and corn are also genetically modified, which may be harmful if ingested regularly.
Why am I not mentioning to look at protein as a buying point? Because most protein bars are equipped with enough protein. It isn’t too common you will find a protein bar with less than 20grams per bar. This isn’t to say you shouldn’t check the grams, but it’s the LEAST of your concerns.
“But the guy at the vitamin store told me I should only look at calories.” Well, the vitamin guy doesn’t know your goals, and unfortunately, doesn’t have the education needed to have your best interest at heart.

But I do.
Below are my top 10 protein bars which will lead you closer to your goals, as well as keep your blood sugar levels steady, and sugar cravings at bay.

  • 10 Quest Bars

You have to be living under a rock to not know what a quest bar is in the fitness world. They are arguably one of the best tasting, most protein dense bars on the market. As far as quality goes, the bars are NOT made with grass-fed whey (Morellifit Nutrition Protein IS made with grass-fed whey) and a majority of the bars are filled with artificial sweeteners other than stevia. A large advantage to Quest Bars is the low carbohydrate and high fiber content which will keep you full for hours. Is this bar better than 90% of the bars at the grocery store? Yes. But I still rank it higher on the list. These bars can be purchased pretty much everywhere now, even your local 711. www.questnutrition.com

  • 9 B-UP Bars

UP bars took a spin on Quest Bars, but only use natural sweeteners such as Xylitol, Stevia, and Monk Fruit Extract. The texture of these bars has more of a Laffy Taffy consistency, which is perfect for those who do not like the Quest Bar texture. UP bars are also high in fiber and lower in carbohydrates, which is great for those who do not want an insulin spike or a blood sugar crash after eating. www.yupbrands.com

  • 8 Jay Robb Protein Bars

Jay Robb uses all natural sweetener’s in his products which make these bars higher quality in terms of ingredients. This bar is perfect for pre or post workout since it contains a sufficient amount of carbohydrates for energy. The carbs from the Jay Robb bars are derived from organic agave syrup, whey isolate crisps, and tapioca starch. When choosing protein bars, it’s best to opt for the bars closest to the paleo lifestyle. This would mean opting for bars that do not contain gluten (wheat), oats, rice, or other grains. www.jayrobb.com

  • 7 Manbake Protein Bars

Another high fiber, lower carb protein bar packed with taste. These bars are only currently available online, but will soon be available at local stores. They are 100% paleo friendly and will kill any type of sugar craving you have. They also carry beefcakes which are perfect for a post-workout meal. Once you try Manbake, you may never go back. www.manbake.us

  • 6 Oatmega Grass-Fed Whey Bars

The appeal to these bars is they are derived from grass-fed whey. Grass-fed whey is hormone and antibiotic free, which is the highest quality protein on the market. They are relatively low in carbs and calories, which are perfect for a snack or eaten as a dessert. The downside to these bars is a few oats included in the ingredients. However, a plus is that the “mega” in Oatmega refers to Omega 3 fatty acids that were added to these bars as an extra anti-inflammatory kick. With only 5 grams of sugar per bar, you can eat these free of guilt.

  • 5 Julian Bakery Paleo Protein Bars

The name Paleo Protein Bars say it all. Julian Bakery somehow found a way to incorporate egg white protein into protein bars and actually taste GOOD. These bars are 100% Paleo, Gluten-free, GMO-free, Grain-free, High-fiber, Dairy-free, Whey-free, No Sugar Alcohols, and High-protein. The prebiotic fiber used is made with tapioca, which is another grain-free ingredient. www.julianbakery.com

  • 4 Tanka Bars

Sweet tasting protein bars are fun, but what about when you crave Chipotle but don’t have time for lunch? This is where Tanka Bars come into play. Think healthiest and best-tasting beef jerky you have ever had. The meat used in these bars are made from Buffalo meat and are full of hormones, MSG, gluten, and nitrate free. They also have a sweet kick as they contain small amounts of raspberries. www.tankabar.com

  • 3 Epic Bars

Buffalo meat doesn’t sound appealing to you? Queue Epic Bars. With the same high-quality ingredients as Tanka Bars, but Epic offers chicken, turkey, bison, and bacon options. These bars are as close to a complete meal as they contain a perfect amount of fats, protein, and carbs. The grass-fed meat in these bars contains high levels of CLA (Conjugated Linoleic Acid) which promote the development of lean muscle tissue. They can be purchased at Sprouts Farmers Market, Whole Foods, or Online at www.epicbar.com

  • 2 Bulletproof Collagen Protein Bars

The holy grail of protein bars. Dave Asprey has done it again with these Paleo approved collagen protein bars. Made with MCT (Medium Chain Triglyceride) oil and collagen, these bars support the health of your skin, tissues, brain function, and overall health of your body. These are another great low carb option for those who want to enjoy high-quality protein without adding too many calories. These can currently only be purchased at www.upgradedself.com

  • 1 Make your own bars with Grass-Fed Whey Isolate Protein

The most cost-efficient and healthiest way to eat a protein bar is to make them yourself. Using my Morellifit Nutrition Protein will guarantee you are receiving the highest quality protein possible. You are also able to incorporate other super foods into your homemade bars such as chia seeds, maca, cacao, and other nutrients that you enjoy. Check out the recipe below for some amazing on-the-go protein snacks.

151004_ProteinBars_blogimageIngredients

  • 1 ½ cup rolled oats
  • 1/2 cup Morellifit Nutrition Grass-Fed Whey
  • ½ cup raw almonds
  • ½ cup sunflower seeds
  • ¼ cup pepitas
  • ½ cup cashews
  • ½ cup walnuts
  • ½ cup dried cherries
  • ½ cup dried blueberries
  • ½ cup dark chocolate chips
  • ⅔ cups peanut butter
  • ⅓ cup honey
  • 2 eggs

Directions

  • Preheat oven to 350ºF.
  • Prepare a 9×13 pan by lightly greasing with spray oil.
  • Mix together the dry ingredients from oats to chocolate chips.
  • Mix together, in a separate bowl, last three ingredients of PB, honey, and eggs.
  • Mix the dry and wet ingredients.
  • Bake for 15 minutes.
  • Let cool.
  • Cut.

Serves 12 (but this depends on how you cut them)

Macros

  • Calories 468
  • Protein 11g
  • Fat 26g

Finding the best protein bar to fit your needs is best by experimentation. I find it best to carry a variety of these bars with me at all times for emergencies to keep me on track. If you fail to prepare you to prepare to fail.

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When it comes to types of grains to eat, rice has, for some civilizations, been a centuries-old choice. These civilizations have used white rice as a staple in their diets.

However more recently brown rice has been making a splash on the health food scene. Some people have gone as far to say that brown rice is good and white rice is not. The debate has gone on for years over which is healthier; brown or white rice

Brown vs White Rice 

White rice, by volume, has more iron, folic acid, thiamine, niacin, and riboflavin. Brown rice has more magnesium, phosphorus, calcium, potassium, zinc and vitamin b6. The more nutrient-dense rice is brown, but only slightly. But, aside from this slight advantage, brown rice actually faces more problems when being digested.

The first digestion downfall is that brown rice has more phytates and lectins than white rice.

Phytates and lectins bind to vitamins and minerals and prevent your body from absorbing them.

So even though brown rice might be nutrient dense, your body cannot actually absorb them all and therefore falls short of truly being “more nutritious” than white rice. White rice has the bran and germ removed, hence making it “white” rice.

The majority of the phytic acid is found in the bran, so white rice has almost all of the phytic acid removed in the process of taking off the brand. This means that you can actually absorb the nutrients in white rice better.

The second digestion downfall is that brown rice still has the bran and germ, and the bran and germ make it harder to digest. Bran and germ can both be irritating to the digestive tract. Being eaten regularly, or paired with other grains, can lead to digestive problems like leaky gut or inflammation.

White rice, because it is void of both the bran and germ, is easier to digest and a good source of glucose after working out or whenever you need it.

⚡ Related: Learn the Top 3 Carbs For Fat Loss

But what about the fact that white rice has a higher glycemic index than brown rice?

Even though white rice has a slightly higher glycemic index, you can lower it by eating it with the right foods. To prevent glycemic spikes when eating white rice, you can eat it with vinegar or fats.

A good way to eat it with a drizzle of grass-fed butter or even olive oil on the rice itself. Pairing white rice with butter roasted vegetables, a few slices of avocado or chopped roasted nuts will also be a tasty way to eat it.

Overall, although brown rice is slightly more nutrient dense, white rice provides an easier way to get these same nutrients to your body while being easier to digest and easier on your gut in the long run.

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