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AI 101: AI Explained
Do you struggle with AI? Have parents, friends, and others who struggle with terminology and understanding what AI is good for?
The guide defines basics terms that are often mentioned in numerous online videos and definitely can be confusing to a new user.
Check out my guide, free to use, no data collected.
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Which supplement should I take? #Supplement Explorer
Are you always on your phone looking at which supplements you should take? Do you look at reviews? How do you decide what to buy?
As someone who has been in the nutraceutical industry for over 10 years, I’ve worked with many suppliers and companies to understand why an ingredient is chosen, what research is behind it, and how to sell it to a consumer, so if you are looking for some answers to questions you may have, drop a comment, or even better check out the Supplement Explorer on the site. It is free to use, 3 questions, and a simple output. No info is stored.I made the Supplement Explorer purely for my use and then thought, well, if it is useful for me, maybe it is useful for others. The tool is not affiliated with any company or brand, but was just a way for me to showcase what I find useful. If you use it, do give me feedback as to what you’d like to see it on too.
Stay well and remember, before taking any supplements, check with your doctor if it is a good fit for you or not!
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Vacation Day 10
With time flying and my vacation ending soon, I know that going back to reality will take some time. Don’t you feel that you need a vacation from your vacation sometimes?
After traveling and eating everything that I wanted, I know going back to work and going back to the keto diet will be initially tough but I’m up for it. A break is always nice to reinforce your goals because as we all know, a vacation derails all dieting and exercising unless you happen to be that gifted athlete, or OCD gym goer who travels with their food and forgets to enjoy the vacation.
So my strategy to get back on track is to eat my keto meals that I order from keto fridge and resume my MCT oil intake. I probably will not feel good the first week again but when I set my mind to it, I won’t waiver. I’ll also resume my workouts slowly and why do I mean slowly? Because though I have been working out while on vacation, I’m not in my familiar surroundings so between diet, water, and gym changes–all those are affecting gym performance. So best to ease back into it versus going full throttle and hurting yourself.
Some planning and strategy is all that is needed to get back on track.
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Vacation Day 8
As I travel, one thing that I notice is depending on the country you are visiting in, your perspective of life and what you have and your routine should make you grateful for what you have as so many others don’t have enough to eat, a house to sleep in, or even clothes. Yes, Thanksgiving passed a few days back but you can always be grateful on any day not just that day.
So why is all this important to think about? As you are improving your health and feeling dejected when results are not what you are expecting, remember you have the opportunity to achieve what many others can’t even think about since their priorities are just having food, shelter, and clothing.
This post was more about perspective and less direct info regarding health and fitness but even I need to remember at times that things aren’t so bad if I can’t achieve my fitness goals when others are facing harsher realities.
Stay well!
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Vacation Day 4
If you enjoy working out, then some of those tendecies to eat healthier and find a gym to workout in will continue to occur even when on vacation but not everyone is lucky to find a nice a hotel gym or gym you can just join for a day in the city you’re vacationing in!
However, I was able to hit the gym at my hotel. Most hotel gyms usually just have a few dumbbells and a few treadmills but this one is so different. It has that but also several machines and lots of free weights and an area to do CrossFit if you choose. There was also a fantastic stretching machine which I have never seen before and one that I will use again tomorrow. So what was the upside of me going to the gym?
Well, after eating out the last few days, by going to the gym, my body felt good. There was some sort of relief so to speak. You know that feeling of being full and lethargic after eating out all week on vacation? That same feeling dissipated after I started working out. This was my vacation reset so to speak.
The lesson that I learned while working out is how important it is to continue to incorporate it into my vacation plans no matter how challenging it is and how much your family says just enjoy and eat everything. Sometimes you know the right things to do and we just don’t do it so if you can overcome that, you can stay true to your goals!
this hotel gym has everything!
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Vacation Day 3
Having survived the long plane ride to Asia, I was able to reassess the impact of airplane food and eating out at my destination. International airplane food is actually quite good as long you choose appropriately and don’t overeat or eat everything that they give you. I went back and forth between vegetarian and chicken meals and suffice to say that strategy was great.
Once I landed, the real experience of eating so many carbs started. As mentioned in yesterday’s post, I tend to respond better to high fat, low carb diet but even with the high carb and low fat diet, I wasn’t facing too many stomach issues so that gave me a peace of mind. However, one thing that was missing on my vacation was working out. No matter how much I walked, from 2-3 miles a day, I just didn’t feel the pump that a workout gives!
You’re probably thinking, you’re on vacation so enjoy and yes, that’s true but that doesn’t mean I can’t workout or does it? Find out what I did to fix this urge to workout tomorrow!
airplane food–good or not?
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Vacation Day 1
Being on vacation has been a great break from the every day routine but that being said it’s not easy to just go from clean eating to eating whatever you want! I’m sure many of you are like me, in the sense that vacation time means good food and sightseeing and more good food but do you feel a sense of guilt in indulging too much?
So to get ready for my trip, I had to drop keto for a few weeks because eating keto while traveling to Asia would practically be impossible to not only figure out how to do it but also because I wouldn’t get to enjoy what I wanted to eat so some sacrifices had to be made. What did I do?
I started by speaking to my nutritionist who helped me slowly add carbs back into my diet. I went from 35g carbs to 80g to 100g so that helped adjust my body back to the punishment it was going to endure on vacation. This strategy was good because though I felt like crap eating more carbs again, by the time I got underway on my trip, my body didn’t feel so sick with indulging in too many carbs. I guess you could call this cyclical carb loading in a sense but probably truly not that either.
No matter what you call this strategy, it definitely helped me but what is interesting is that I realized how well my body functions on higher fats than carbs. Amazing how small tweaks in a diet can make such a big impact!
True schezuan Chinese food.
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Indigestion and Other Stomach Issues
After a week of traveling and eating out, my stomach sure lets me know that it isn’t well. Does this happen to you too? Often times we have stomach aches for multiple reasons, some that we can control through exercise and diet and others that we can’t. This post will be about the former but again check with your doctor as to the reason for the stomach ache.
Have you done a lot of squats/bench press/situps before? How do you feel the next day? Sore? That’s called delayed onset muscle soreness or DOMS and for me, sometimes the stomach ache is from that so I can minimize some of that by stretching, relaxing, or yoga but the most beneficial is not to work those muscle groups again. The point of working out is to better yourself, not be in more pain than before you started, right?
Other reasons, you might have stomach aches is perhaps due to your diet. I have done the gluten-free diet and I found that avoiding gluten made a huge impact on my health and how I felt. I also tried avoiding dairy and noticed that too helped me. What does this tell you? Sometimes our inflammation issues may directly be related to what we eat so if you can keep a food journal or use MyFitnessPal app to track what you are eating and slowly remove certain items, maybe you will feel better? Finally, you might just be dehydrated and may just need more water so consider that as well.
Depending on your lifestyle, perhaps you are not getting enough fiber in your diet and that too could be a reason for the stomach ache or perhaps a certain food item you ate is causing food poisoning; there are a multitude of reasons for that stomach ache so try to isolate the cause of it.
No one solution fits everyone but in general, I avoid processed foods and stay active to help feel better. Making smarter food choices and exercise choices should be easy to do otherwise we tend to fall off the wagon so to speak.
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Oil/Butter/Coffee–sound appealing?
So you have been researching a lot about the keto diet on Google and you keep running into the terms bulletproof coffee or buttered coffee or one of its various names but what is it and can it keep you healthy?
A few years back before the Paleo diet took off, buttered coffee aka bulletproof coffee was the big rage for Paleo dieters. To make buttered coffee, you would add 1-2 Tbsp unsalted grass fed butter or ghee, 1 tsp-2 Tbsp MCT oil to your high quality coffee and use a handheld immersion blender to make this amazing frothy drink. Paleo dieters took this drink because it allowed for sustained energy release as the butter slowed down the absorption of caffeine and the MCT oil allowed for some of that brain boosting power along with appetite suppression and improved athletic performance too. Plus, you are still drinking coffee and reaping coffee’s antioxidant benefits! Does the choice of MCT oil matter? It could depending on the ratio of C8 and C10 fats in the oil but in taste you won’t see much of an impact. It is just that the higher the C8s (caprylic acid) tend to convert to ketones more efficiently than the C10s and C12s so definitely look for those MCT oils that have higher caprylic acids in them. If you happen to be going through Whole Foods lately, you might see on their shelves a brand called BulletProof Coffee (BPC). This brand sells many items including ground coffee, collagen protein bars, MCT oil, and more. Like BPC, Nestle too is jumping into selling a version of buttered coffee so this trend is here to stay right?
Well, as consumers became more picky about what they eat and drink, bulletproof coffee definitely provides a healthier option as you are able to take in healthy fats and hopefully in turn reduce your carbohydrate intake so my guess is this trend is here to stay for now. Also, for the keto diet, this coffee is a great way to get in your fats and still keep carbs low.
By the way, if you’d like to try a cup of bulletproof coffee, just go to the WholeFoods coffee café and ask for a cup, they sell it. Currently, the most popular way to make this coffee is with ghee or unsalted grass fed butter, if you are adventurous, do try eggs instead as not only are eggs a good emulsifier but they extremely nutrient rich. You can add a teaspoon of sugar and pinch of salt as well and voila you have another amazing coffee drink! Or you could also add a scoop of collagen protein to this drink (grass fed butter way) and gain some of its benefits too but that’s a discussion for another time!
Disclaimer: this is an opinion post and should not be taken as an endorsement or lack of for any product by me or my employer.
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Do you buy because it healthy? natural? organic?
If you read any blog or watch the news or basically ready anything about food today, there is definitely a push for clean label items. Everyone wants natural sounding words on a label that they can pronounce but did you know that there is no definition for clean label today that is defined by the FDA? Clean label is very subjective and can mean different things to different manufacturers and consumers.
For a manufacturer, clean label can mean reducing the number of ingredients in an item or it can be removing artificial ingredients or it could be just making a product organic. You’re probably saying wait, hold on! Yes, each of these can totally impact what and how you purchase an item. For example, if an ingredient is removed or replaced with something less complicated to say then the taste or texture of the product might be bad. An example, could be buying sweetened cereal that had sugar previously but now has stevia—it is still sweet but likely won’t taste the same as before. Remember, when a manufacturer makes a formulation or label change, they are doing this to make it seem as similar to what you had been previously consuming so that you still want to buy the same product. Often times, when consumers want something natural and without preservatives, you might get that product but perhaps might not like the taste or texture. For example, think about what strawberries taste like, does that bring back a pleasant memory, do you recognize the taste, and can you feel the texture in your mind? Now, imagine if a strawberry flavored drink used actually strawberry powder versus the current synthetic strawberry powder, my guess is that you would realize a difference very quickly between the two products. This is another area where manufacturers and marketers must keep in mind when introducing a new or altering a product to be clean label.
Other ways that an item can be considered clean label is by labeling something free from or labeling it organic as both are perceived healthier by the consumer. Again, is the consumer aware of the impact of both of these or do they know the buzz words and purchase the product based on that? Other certs that drive a product’s purchase include gluten free, non-GMO, etc. but like organic these are actually governed by a body that certifies products, so that might be looked favorably upon by consumers. Are the buzz words still the key here?
Other words that can appear on products include healthy, raw, natural, wholesome, etc. but none of these are clearly defined by the FDA and so claims from these words are often scrutinized. As a consumer, it does imply that the product is good for me and that I’m at least trying to do the right thing for me and my family but what consumers must consider is how many and what nutrients am I taking in or feeding my family. Am I achieving my balanced diet? That is key.
Finally, clean label can also mean can I see through the packaging to see what I’m getting and can it be recycled or is it environmentally friendly? For me, I like to see what the product looks like and a package that doesn’t have the clear pane to let me see it usually doesn’t get bought. Price, preference, quality are all important but knowing what you are eating is just as important because humans are visual beings too.
To choose wisely, clean label items can meet the above buzz words if that’s your preference or you could simply look at the ingredients and see if it fits your lifestyle.
Disclaimer: this is an opinion post and should not be taken as an endorsement or lack of for any product by me or my employer.
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CLA and Garcinia Cambogia for weight loss–do they work?
Have you seen the news lately and noticed that obesity is a growing problem? Everything that we eat is affecting how long we live and how we feel. Today, the movement towards plant-based products is increasing with even KFC considering a plant-based chicken!
People are slowly realizing that over consumption of any product can be bad for you so they need to make smart, healthy choices. Various tools exists today for the shopper, from reading blogs such as this one to buying weight loss foods and supplements but not all products are created equal. Not to mention that no weight loss program is complete without exercise. Remember, if you concentrate only on the food part during weight loss, then both body fat and muscle are lost, which is less than ideal as muscle helps burn fat! As long as you keep moving whether it is through cardio or weight training and are eating a healthy diet, you will achieve your goals of weight loss.
Let’s take a look at some of the supplements that can help you achieve this weight loss goal because many nutrients are forgotten about when people are dieting.
One common supplement that stands out is CLA or Conjugated Linoleic Acid. It is usually found in dairy and meats and many studies have shown that it may help with fat loss. Look for a CLA supplement that has 80% CLA as that will aid in weight loss. Combine this with other supplements like Vit A, C, or biotin and you will kickstart your fatty acid metabolism.
Try to get in your minerals as those tend to be depleted when fiber intakes are high as fiber can reduce absorption of minerals like iron, zinc, calcium, etc.
B vitamins are great for energy boosting and help your metabolism and both biotin and pantothenic acid have been used in weight loss studies.
Vitamins A, C, and E are all good to take too while dieting as your body is detoxifying since you are burning fat so these may help not only build your immune system but also help with giving you the antioxidants that you need to push through the diet plan. Remember, a weak immune system is not going to help you stay committed to the weight loss program.
Some other supplements you might have heard of include carnitine, CoQ10, spirulina, and garcinia cambogia. Each of these are viable to take too but no supplement by itself will be the miracle pill that you need to achieve the results you seek. There indeed is no substitute for a healthy diet and exercise!
Please note that supplements don’t work the same way in everyone as each individual’s body chemistry is different. If unsure about the side effects of a supplement, Google it or ask your doctor. I’ve also found, in my personal experience, that the staff at Whole Foods and GNC know a lot about the products they carry so definitely ask them too, otherwise you can always buy supplements at Walmart, Amazon, and your other favorite retailers. Remember, in the race to looking good, you don’t want to jeopardize your health.
Disclaimer: this is an opinion post and should not be taken as an endorsement or lack of for any product by me or my employer.
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Why don’t we drink more water?
The obesity epidemic that is seen around the world is driven not only by the unhealthy food consumers are taking in but also by not taking in enough water. Often times we eat because we think we are hungry when in reality we are thirsty and if you are one of the lucky ones that can tell the difference between hunger and thirst, is water really your first beverage choice?
Water is so important for daily life and functioning. Knowing that the human body is composed of more than 60% water should be an eye opener for many but alas even this knowledge may not result in a change of behavior. Water is needed by your body to carry the nutrients throughout the body that you consume from food. Imagine how your car run would run without oil? Similarly, water is needed for your optimal health. How much water you consumer totally depends on how your lifestyle and how active you are. I have read research that shows anywhere from 8-15 cups a day is necessary for most individuals.
Today, consumers can find tons of products trying to get them to drink water from Vitamin Water to Bubly to Icelandic Water to Blk Water to Alkaline Water but you don’t have to spend a lot of money to get the benefits of water–tap water is available in most homes while sparkling, spring, and distilled water are readily available in most stores. These other previously mentioned waters could be treated as a nice treat but again watch out for sugar content and any alternative sweeteners they may have. Blk water (black water) is a new item that I’m seeing in natural stores like WholeFoods and even on Amazon and it is indeed black due to the fulvic acid and humic acid present from soil and sedimentation but I haven’t seen much research supporting that humans need these acids nor do we have long term studies on it. As far as waters from different parts of the world and their benefits, take it for it is and if you like it, I’m not one to stop you from drinking it. Alkaline water is another one that may have merits especially if you tend to have a lot of reflux because it helps balance your stomach pH (which is acidic), though water at a pH of 7 (neutral) should be able to do this too but everyone’s body chemistry is different so I’m sure it appeals to some consumers. Finally, Vitamin Water is a great way to get in your nutrients that you are lacking but if you must drink this look for the zero calorie version.
Some other benefits of drinking water include weight gain and loss. How is this possible? As mentioned earlier if you are trying to lose weight, water is your friend and it will help you curb your hunger. If you are trying to build muscle, water is your friend again as muscle require water to give you that swole look. Plus, when you workout, you are sweating and losing water from your muscles so to keep pushing through with more energy, drink some water. Also, since water is a transport medium to carry your nutrients, your kidneys need you to drink more water so that they can help detoxify your body which in turn will help you get clearer skin as well. Finally, one of the best remedies to fight an illness is to up your water intake as the more water in your body, the more likely you are able to eliminate those toxins.
It is really to slowly increase your water intake daily. If you like to cook, I’m sure you are using water to boil your veggies or make soups. If you want to drink more water but don’t like the lack of taste, you could also try a mix-ins like Crystal Light or Mio but eventually you want to stop adding these and just sip on the goodness of water!
Disclaimer: this is an opinion post and should not be taken as an endorsement or lack of for any product by me or my employer.
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