Posts Tagged ‘Vitamins’


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Nutritional Supplements For Weight Loss

It’s the time of year when we find ourselves self-indulging a little too much and decide to rebel against all that sitting around in the warm and vow to take control of our physical fitness. If for you this also implies losing weight, you’ll be delighted to hear that there are several nutritional supplements available to help speed up your progress. We take a look at some of the most popular.

Raspberry ketones

The naturally occurring chemical which gives raspberries their distinctive aroma has been hailed recently as a miracle fat burner. Preliminary findings from laboratory experiments have been seen as promising, although there has as yet been no discrete study on human subjects. Raspberry ketones appear to work by stimulating the body’s own natural fatty acid oxidation and lipolysis processes.

Acai berry

Research has proven the antioxidant effects of this new superfood, which can protect the body from cancer-causing free radicals, but again there’s no clinical evidence yet to confirm its reputation as a weight-loss supplement. What makes Acai unusual among fruit is its monounsaturated fat content, which is believed to help you stick to your diet by making you feel fuller.


Dieting can lead to a compensatory slowing of metabolism, the rate at which energy from food or stored fat is consumed, making it more difficult to shed those pounds. Capsaicins from certain capsicum peppers have been clinically proven to boost the body’s metabolic rate. Studies found consistent dosage to be an important factor in its effectiveness.

Green tea

Caffeine is also well established as a metabolism booster, most effective in combination with other agents. Green tea contains both tea catechins and caffeine, and a 1999 study found it more effective in promoting both energy expenditure and fat oxidation than caffeine alone, apparently due to the synergistic effects of these key ingredients. A Green Tea supplement contains both catechins and caffeine in high concentrations.


Garlic has a centuries-old reputation for healing but its potential for weight control only emerged in 2009. The herb incidentally inhibited weight gain in lab tests of its ability to combat high blood pressure and diabetes. Garlic contains many beneficial substances, but its most potent ingredient, allicin, is destroyed by cooking, so it’s worth considering a high-strength supplement.


Another wonder-herb with a long-established reputation, ginger is valued by dieters for its rebalancing properties. The active ingredient, gingerol is know to boost digestion, circulation and the metabolic process, meaning more of what you eat is converted to energy. It’s also reputed to regulate cholesterol levels and help eliminate toxins, and some practitioners believe it has appetite suppressant properties.

 There are many high quality nutritional supplements available which make the most of these remarkable natural substances, either alone or in carefully-formulated combinations. While they’re no substitute for sensible diet and regular exercise, if you feel you could use a little extra support in your quest for a trim, healthy body, they’re definitely worth considering.

 Marie Saunderson enjoys writing about complementary health approaches to everyday ailments, and is a regular contributor to various alternative health websites. She relies on Simply Supplements for her own vitamins and natural remedies.


Hey folks, I hope you’re all well.

I just posted this on my FB page and thought it would make a nice little introduction for a follow up blog post as I feel EVERYONE can benefit from this information 🙂

I’ll first start by saying, vegetables are filled with fiber, vitamins, minerals, anti-oxidants and help to maintain a balanced diet.

Here are some benefits that you “may” be missing out on if your diet isn’t balanced with vegetables:

Fiber = Help with bowel movement. You may be constipated due to a lack of fiber.

Vitamins = The ability to prevent and treat various diseases including heart problems, high cholesterol levels, eye disorders, and skin disorders.

Minerals = Helps with proper functioning of the body. Most of the minerals aid in body metabolism, water balance, and bone health, but they can participate in hundreds of other small ways to effectively boost health as well.

AntiOxidants = Effective in preventing a number of age-related diseases. Clears the body of toxins and free radicals.

Today I’m just scratching the surface to help build a foundation of knowledge for those of you who don’t know this stuff or for those of you who could use a small reminder 😉

As today is just the introduction, I will expand further when I get some more time and list some vegetables and recipes 😀

Keep learning, Keep reading and Keep researching as:

“Knowledge is the key that will set us free”


David Richards




Hello my good people,

How are you all. I hope everyone is blessed wherever you are in the world reading this right now. We’ve gone international and have readers in Africa, Australia, New Zeland, Brazil, India, America and here in the UK. I don’t know how that happened but I am not complaining 🙂

Thank you to everyone following the site, the FB, the Twitter, the Instagram…It is appreciated.

I’ve been meaning to touch up on Vitamins and Minerals with you lot for a while now and I’ve gathered some research and will cover all areas to the best of my ability. Let’s get started…

Firstly, in this day and age more and more people are supplementing with Vitamins & Minerals. Some people say it’s not necessary as we get enough from our fdiet but is that really the case?

Over the next few weeks we will discuss:

  • What Vitamins and Minerals are?
  • The different types of Vitamins and Minerals out there.
  • The benefits of them.
  • How much is needed?
  • Foods that contain Vitamins & Minerals?
  • Any looking to see if you have a deficiency?

I’ll will refer to Vitamins & Minerals as V&M for certain parts of the post, so no need to get confused.

We’ll first start with “Vitamins”. What are they?

Any scientist will tell you Vitamins are organic compounds which are needed in small quantities to sustain life. We get vitamins from food because the human body either does not produce enough of them, or none at all (hence why it’s important to eat vegetables, fruits, nuts, seeds and all that good stuff).

All vitamins contain carbon. Without getting too scientific Carbon is the chemical element with the symbol C and atomic number 6. As a member of group 14 on the periodic table – LOL, you remember the periodic table from school right…Anyway…

Usually you will see on food labels & vitamin containers the 3 letters RDA which simply stands for “RECOMMENDED DAILY ALLOWANCE”

Research shows that the RDA isn’t always correct and that sometimes what is recommended is quite simply not enough for the human body but I will let you come to your own conclusion on that…Vitamins get more interesting though…Read on…


They are broken down into two groups:

The two groups

  1. Water Soluble
  2. Fat Soluble

Water-soluble vitamins (B vitamins and vitamin C) get flushed out from the body; therefore there’s a need to consume these vitamins on a daily basis. On the other hand, fat-soluble vitamins (Vitamins A, D, E, and K) get stored in the body’s fatty tissues. Each vitamin plays a different role on the body for your well being.

Here’s a list of the different types of Vitamins

  • Vitamin A: it helps a great deal in improving your eyesight. Also it aids in maintaining healthy skin. Rich sources of vitamin A are: eggs, milk, apricots, carrots, spinach and sweet potatoes etc.
  • Vitamins B: vitamin B is a list of multiple vitamins like B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Vitamin B aids in generating energy that the body utilizes to carry out its activities. Vitamin B also participates actively in making red blood cells that carry oxygen to different parts of your body. Rich sources of vitamin B include whole grains, such as wheat and oats, fish and seafood, leafy green vegetables, dairy products like milk and yogurt, beans and peas etc.
  • Vitamin C: it helps in strengthening your gums and muscles. Vitamin C found in citrus fruits like oranges, also aids in healing wounds. It enables you to overcome infections. Foods rich in vitamin C, apart from citrus fruits are: tomatoes, broccoli, cabbage and strawberries etc.
  • Vitamin D: it works towards strengthening your bones and teeth. It also aids in absorbing the calcium required by the body. Foods rich in vitamin D are: fish, egg yolk, milk and other dairy products etc.
  • Vitamin E: It takes care of your lungs and also aids in formation of red blood cells. Good sources of vitamin E are: whole grains, such as wheat and oats, leafy green vegetables, egg yolks, nuts etc.
  • Vitamin K: vitamin K helps in the maintenance of normal levels of the blood clotting proteins. Good sources of vitamin K are: leafy green vegetables, dairy products, like milk and yogurt, pork etc.

Can you see why I always promote healthy eating and staying away from processed foods. You don’t gain anything from processed foods but fat and bad skin (and a number of bad stuff when I think about it).

I personally don’t feel I get enough Vitamins from my diet which is why I take additional Vitamins through supplementation. I myself use Opti-Men Nutrition Multivitamin but there are many great products on the market and I will be discussing some of them on my new Reviews & Supplements page.


I could talk about V&M all day as it really is a subject within itself but I am just trying to build you a foundation on the subject and save you some research time (all though I still recommend you do your own research to come to your own conclusion).

As well as taking a Multivitamin I also take additional Vitamin B, C & D as I personally require more than some others. Everyone’s different and will require different amounts depending on their lifestyle down to where they live in the world. I’ll give you an example:

I live in the UK where the sun doesn’t like to visit us very often and when it does it just says hello and then it’s gone again LOL sad times right. Now you may or may not know but you actually get Vitamin D from the sun… WAIT, let me rephrase that “vitamin D is made in the body through exposure to sunlight”. If you didn’t know that before I just taught you something new 🙂

It’s true, when you’re out Sunbathing your body is also churning out some good ole natural Vitamin D…pretty cool right. Now back to the point I was making.

We don’t see the sun over here in the UK hence why I supplement with additional Vitamin D…See where I’m coming from. Vitamin D is also necessary to absorb calcium and form healthy bones. So to all my people with Arthritis and weak bones, the Sun could do you some good!

Like I said I could talk about V&M all day and we haven’t even touched up on Minerals yet which is why I will break it down into parts.

I’ve been watching nutrition videos on YouTube, reading books, articles, magazines, going through forums… you name it and I always seem to find Vitamins & Energy in the same sentence. So it’s only right I touch up on the subject…

Vitamins roles on energy


Do vitamins give energy is a question that confuses people in and out of the gym and use to confuse me at one point also.

Well, here’s what I found. Vitamins do not directly serve as a source of energy, but they aid the enzymes that generate energy from the energy producing nutrients like protein, carbohydrates and fats. Therefore, they play a major role in helping out in the chemical reaction that leads to the generation of energy, which enables you to perform your daily routine activities effectively such driving a car lets say or focusing on something for more than 2 hours, working out, walking down to the shops…It could be anything. (I hope I didn’t loose any of you there LOL)

Don’t quote me on this but I’ve heard vitamin B3 works in combination with coenzyme Q10 (which is a Mineral & antioxidant) and contributes a great deal in boosting your energy levels. I will try out this combo for myself and let you know how get on.

You can get a decent amount V&M if you eat well. Don’t eat junk and expect you can balance it out with supplementation, it doesn’t work like that I’m afraid. You are better of aiming to eat well 100% of the time and at least if you don’t get 100% you will be close enough right…It’s that type of mentality you want to strive for.

If your diet is well of start by making little changes, taking baby steps is better than no steps I say. I look at the over all bigger picture rather than just week to week. It’s all good eating well for 12 weeks by going cold turkey on some bad foods but it’s better to take small steps if it means a lifestyle change…You dig?

I kid you not, you will feel a whole lot better by eating clean and getting some good V&M down you. Your skin will become clearer, you will feel more focused, you will have more energy, your sex drive increases (giggidy), you feel stronger and ready to take on the world. But don’t believe me, try it out for yourself.

Vitamins come in different forms and this is where you will start hearing/seeing the word “Bioavailability” but we will cover that next week along with, How much V&M is needed, V& M deficiencies and start looking at minerals and their effect within what we call the human body.

I hope some of you have learnt something reading this or at least remembered something you knew before. There’s a lot of information out there and it can get confusing, especially when it contradicts each other.

But what can I say, we just have to experiment and learn how our body works as I feel we are our own best teachers.

Eat Clean, Stay Lean & Stay Blessed, Avoid stress.

Much Love

David Richards


Vitamin E

Posted: Feb 22, 2013 in Motivation
Tags: , , ,

Vitamin E

Vitamin E…Are you getting enough in your diet? Take a look at this picture right here.

Look After Your Body

Hey Guys,

Sorry I haven’t posted as much recently, life has been a bit hectic. I should have some more time on the weekends now to keep you guys informed and motivated.

I’m looking to cover nutrition over the next few weeks and will be covering:


I thought this would be a good topic to cover as I’m currently studying a nutrition course and I have quite a bit of knowledge on the subject so it’s only right (plus it seems a lot of people aren’t educated on the subject and want to build on whatever knowledge they already have).

In the mean time, try and eat as clean as possible with the occasional “Treat Meal”. Stay away from processed food, eat lot’s of vegetables, try and drink at least 2 litres of water a day and look into green tea if you haven’t already (wonderful stuff that I will be covering also).

Take care of your body, it’s the only place you have to live”

Stay Blessed