Recommended Health Ebook: The Ultimate Guide to Niacin Flush by Sophie van de Voorde
You’re in luck! The only guide you’ll ever need is right here, and I promise it will help you understand
everything you need to know.
Personally, I discovered niacin flushing by accident. I was eating lunch in a luxurious hotel in Amsterdam; the meal consisted out of mushrooms and a burger. An hour previous to this meal, I had already taken in a Vitamin B complex pill together with my multivitamin, zinc and liver cod oil supplements (I am a bit of a health geek, if you didn’t notice already…). Not knowing that mushrooms were relatively high in niacin (vitamin B3), I accidentally overdosed niacin. This resulted in a strong flushing effect and parts of my skin became red. The itches were very severe and lasted for an hour. Shocked by this event, I immediately Googled the symptoms I just experienced and concluded that what I had felt is a so called ‘niacin flush.’
As a health-conscious person, I was fascinated by the phenomenon and started to read more. I found out in magazines like ‘Prevention’ that niacin flushing regularly also helps to lose weight, fight depression and improve cholesterol.
Because of bad nutrition habits back then, I was a little bit overweight and depressed. Therefore, I eagerly started experimenting with overdosing niacin in order to achieve the benefits I learned about. During the process I made notes and this EBook is a direct result of this period of testing and describing the workings of niacin.
What This Ebook Can Do for You:
Better Cholesterol
Improve cholesterol without having to swallow expensive pills from the doctor or health corporations. Taking in niacin as way of improving your cholesterol is often ridiculed by doctors and health professionals. They do this, because they have no money to earn by advising you to consume more niacin rich meals.
The Ultimate Guide to Niacin Flush exactly describes step by step what to do in order to improve good cholesterol (HDL) and lower bad cholesterol (LDL). It is time to ditch the chemical medicines and the expensive products found in the supermarket that claim to improve cholesterol. Niacin, if used properly, will be much more effective than pharmaceuticals and at the same time improve your health & well-being instead of making you feel miserable…
Preventing Depression
One of the most overlooked causes of depression is a lack of certain micro-nutrients in your diet. This ebook describes exactly how you can prevent becoming depressed by eating meals that are healthy and availeble everywhere! Niacin plays a crucial role in the development of depression. This Ebook describes how you can use niacin to counter depression and remain happy, again without drugs.
Losing Weight
If you are a little bit overweight like I was in my teens, niacin flushing can push you in the right direction or if you are already on the right track, accelerate the speed of weight loss dramatically. With niacin, I was able to lose 15 pounds in just a few weeks time. Find out more about the amazing effects of niacin on weight loss in The Ultimate Guide to Niacin Flush. In the chapter about shredding pounds with niacin, I elaborate on how this is possible and what the best approach is to attain weight loss benefits. This method not only worked for myself, friends whom I sent this ebook that were struggling with their weight also reported amazing results.
Finally, I have developed strategies during the years I experimented with niacin that greatly lessened the intensity of the flushes, and nowadays most of the time I do not have side effects at all! I will share all of these strategies in The Ultimate Guide to Niacin Flush
Testimonials
Before launching the ebook, I already distributed it to some friends I met at health and fitness conventions like EUPHA, health forums and the local gym. Fortunately, two of them were willing to share their experiences. You can see what they have to say in the videos below.
Patricia Deen, 21 years old, Delft (Holland)
David Frazier, 38 years old, Abilene (United States)
The Ultimate Guide to Niacin Flush
In the past five years, I have literally tried out every niacin product. I also experimented with dosing and critically assessed if the vitamin B3 really caused the benefits described by some alternative health magazines. Luckily for you, you do not have to go through all this hassle. Before I describe how niacin works and how you can benefit from it too, I will first falsify some common assumptions that were advocated by traditional media and health practitioners.
The book is 33 pages long and contains the following sections:
Preface
About Sophie
Introduction: Debunking the Myths Surrounding Niacin Flush
Chapter 1: Insights into the Process of Niacin Flush
Chapter 2: Sources of Niacin: Supplements versus Wholesome Foods
Chapter 3: Niacin: An Alternative Method to Improve Cholesterol?
Chapter 4: The Important Role of Micro-Nutrients Concerning Depression
Chapter 5: Losing Weight with Niacin
Chapter 6: Getting Rid of Side Effects Once and for All
Niacin Flush Resources
Bonus Chapter I: Readers of NiacinFlushSolutions.com Describing their Experiences
Bonus Chapter II: Other Important Vitamins of the B-Complex
Last words from Sophie
In order to make this book availeble to as many people as possible, I have reduced
the price from $35.00 to only $14.99!
Click the button below to purchase The Ultimate Guide to Niacin Flush!
Cheers,
Sophie
Categories
In the past months I often received questions from new readers about the effects of particular supplements. Some were confused about which supplements should be consumed when the goal is weight loss, for example. Therefore, all products have been sorted in the following categories. Click on the picture to move to the particular group of supplements…
New Suppliers: Fresh Chinese Green Tea and More…
PFN Expansion
I am happy to note that our webshop Powers From Nature is becoming more and more popular among health conscious people like you and me. However, I wasn’t quite satisfied about the completeness of the products we were offering. We started with 12 products from suppliers from all over the world, and these products represented the 12 most popular health/nootropics/fitness supplements of the time. Nonetheless, I thought it was time for an expansion, in order to develop PFN to a supplement source with more variety. Therefore, I have searched almost entire July for suppliers that were trustworthy and offered supplements with the same high quality we always offer at PFN.
Green/White/Black Chinese Tea
Tea is one of my favorite health beverages to drink during the day. Green tea has the following salutary effects: It is used to deter food poisoning, refresh the body, stop cavities, fight viruses, control high blood pressure, lower the blood sugar level, and to prevent cancer. Fortunately, we were able to make an arrangement with Leo, a local Chinese expert in tea. Furthermore, he is the owner of a professional tea factory, located in Fujian,China. Their tea has earned the following qualifications: European Standard, FDA standard and the QS standard. This indicates that the tea is of the highest quality. Moreover, Leo ensures the freshness of the tea by using only the last harvest.
General Well-being and Fitness
Since PFN doesn’t solely focus on weight loss, but also on topics like general well-being and muscle gain, I thought it was a good idea to add some products from this category. I cannot emphasize enough how important supplements like Omega 3, Flax Seed Oil and Resveratrol are for your health. Moreover, some bodybuilding/fitness products have been added to aid those people that aim for rapid muscle gains. In this category, I heavily recommond a high quality whey. Most whey products are not that clean and can be bad for your general health. It is true they will help you in the quest to bigger arms and a viking chest, but they contain large amounts of sugar,flavourings and other junk that isn’t really necessary to pump up your physique. Therefore, we have selected the whey from Jarrow Formulas, that scores highest in health terms. Furthermore, I heavily recommend supplements like Taurine and L-Tyrosine to boost your performance in the gym.
The supplier responsible for these supplements is Tanya from the United States. Tanya’s passion and expertise is derived from her experience working with her father, Dr. James Neubrander, as his Practice Manager for over five years. In this role, she interacted daily with children diagnosed with Autism. Moved by their families overwhelming love and commitment to holistic healing, Tanya was inspired to launch a service that would allow them (and others!) to quickly and efficiently receive high-quality supplements and health related products.
My exam routine: How to pass every course
Introduction
After a period of absence it feels good to be able to write again for Powers From Nature. The reason there were not many blog posts the last two weeks is because of the last exams I had to do for my study. The webshop itself will continue 24/7 of course, but in these kind of weeks it is hard to consistently publish articles that are of the best quality. Anyways I thought it was a good idea to tell about how nutrition and supplements help me to learn faster and achieve good grades. I have passed the first year of my degree in International Business Administration (RSM Erasmus) Cum laude and proper nutrition has certainly aided me in the process.
Study Principles
First of all, like emphasized in other articles on Powers From Nature about nutrition and school results: Supplements don’t allow you to be lazy. You still have to study hard! However sound nutrition can help you last longer, learn faster and memorize better. Second: recall the Pareto Law. This principle can also be applicated to learning exams. Most teachers always ask the same things. At my university, the professors always use the powerpoint slides of the lectures for like 80% of the questions. Learning the slides would take not more than a few hours, whereas memorizing the book will take a week or longer depending on size. Also textbooks are full of nonsense and useless examples. Learn to recognize this and skip it. This is especially true for American textbooks. Dutch and British books are more to the point in my experience.
Routine
I usually consume the following things the most during exam weeks:
- Coffee. Proven to increase memory. Caffeine boosts activity.
- Creatine. Improves creativity, also helpful for bodybuilding.
- Nuts. Increase the capabilities of your brain. Helped me the most.
- Spinache. Not only good for the muscles as Popeye tells you, also good for the brain!
- Nootropics (Piracetam and Phenibut)
These five ingredients have helped me the most. In general a more healthy lifestyle really makes a difference. When I was living with junkfood and Coca Cola, I felt bad and tired very fast. Now I can learn much longer and it seems like I pick things much faster up. It takes less time for me to grasp concepts and calculations. I would really recommend the creatine just before writing a report or creative assignment. However I disrecommend drinking coffee after exam periods, because in general coffee is not very health enhancing, although it is not bad to consume. You can become addicted easily. All in all I can guarantee that your results will sky rocket if you consume these supplements during your test weeks and combine it with hard work.
The Four Hour Body Review
Tim Ferriss
One of my favorite authors of all time is without doubt Tim Ferriss. His first the book, named the Four Hour Workweek, ha been a big influence in starting Powers From Nature. This book is about how to be more productive and build successful businesses. I highly recommend it, if you are interested in such topics. His latest book The Four Hour Body contains the latest findings regarding diets and excercise, all supported with solid scientific research. I have read the book thoroughly over the last few months and tried to apply the things I found most useful about the book in my daily life (Philosophy of Jeet Kune Do). I will share with you the most interesting topics.
Paleo Diet
Tim is a great supporter of the Paleo Diet, just like me. The book contains no shocking new information about this particular diet, but is good to read and it is interesting to read Tim’s perspective on how you can implement this diet in your habits. Furthermore Tim advises to refrain from dairy products and fruit juice, products that are considered healthy by the mainstream media, but in fact are not that heathy, especially not when processed. Read more about the Paleo Diet here.
Excercise
The title, The Four Hour Body, isn’t to be taken very seriously. It is just a marketing expression, and sounds good. However Tim does describe the most effective excercises there are to get that ripped abs and big chest, depending on what your goal is. The book advocates shorter, but more intense training. This instead of the long boring cardio sessions people generally do. You do not need to train your ass off 24/7 to become slim and fit, and Tim enforces this with workout programs that last for approximately 45 minutes.
Sex Life
The book also has a part about improving the sex life of your partner and yourself. The book describes techniques that will satisfy your partner better. Maybe even more interesting is the part about increasing your sperm count and testosterone. Tim recommends to eat three Brazilian nuts in the morning and in the evening to enhance sex drive. Very shocking was the research that carrying a mobile phone in the pocket of your jeans can be very damaging for your sperm production. Research shows that men who carried a mobile phone in their jeans, had 50% less sperm production than men who didn’t.
Conclusion
The book is invaluable for everyone who wants to become slimmer, more energetic or wants to improve his or her sexlife. However Tim does overpromote and has some exaggerated claims in his book and in advertisements which must be taken with a grain of salt. Nonetheless the book contains solid advice that alternates from the misleading mainstream information in magazines. Everything is scientifically researched and is proven to be working. The book is especially handy for people who are totally new into the health world and summarized the most important findings of the last years. For more experienced people however, the book is not very shocking.
Why most diets don’t work
Introduction
One of the most misleading and faulty things I observed in my path to a fit body is that of the hyper promoted ‘ get slim in 2 weeks’ type of diets. You see these sort of claims almost everywhere, from the magazines to billboards along the highway. There is huge demand for these type of diets, because it gives what people want: The hope of getting slim with no effort in short time. I will discuss in the following why these diets rarely work and what you could best do instead.
The Magic Pill
People like the idea of buying a a product or book that promises them to get slim, fit or healthy within a few weeks. This is based on the so called magic pill mentality. People don’t want to undergo the process of adopting a more healthy lifestyle and want succes right now without any effort. Needless to say this is quite impossible unless you have superior genes. I will bold this sentence to make it extra clear:
In order to get slim, healthy and fit, you will have to adopt your lifestyle and change your habits forever, no slimming pills or book will do it for you!
This really sounds harder than it is. You just have to change your habits on a daily basis. You don’t have to immediately start to run, marathons, eat only broccoli or workout all day in the gym. Take one step at a time. For example start with implementing 30 minutes of walking a day. You can expand this later on. The same goes for your diet and eating habits. Start replacing the french fries with goji berries.
Adaptation of the body
This will work because your body will slowly grow accustomed to your new eating habits. After a while your body will crave for healthy foods like pomegranate juice and Acai Berries instead of pizza and cola. This is very hard to believe, especially if you are stuck in the unhealthy lifestyle of fastfood right now. It takes some discipline in the beginning, but you will be able to persist bad foods effortlessly after a month or two. You just have to stick to your new habits and persist although the temptation of McDonald’s will be unbearably in the beginning. To get more easy through this process, check out my post about mental techniques here, this has aided me the most in transferring to my new healthy lifestyle, and it will guide you too.
A Lifestyle
It remains that you will have to stick to this new way of living. It makes no sense to do this for a while and then return to the old unhealthy lifestyle, it just doesn’t work this way. If you really stick to it, you don’t even want to return to the old junkfood way of living. This is why 95% of diets will not work. It will get you slim of course, but this is only short term thinking. The pounds will be back before you know it. There is one diet Powers From Nature recommends though and that is the Paleo Diet. This diet is unlike the other ones and will not try to buy you obscure and expensive slimming pills, however, it will make your eating habits more healthy and you will become more energized too! However the Paleo Diet is not per se necessary to live a more healthy lifestyle. But we do recommend to start implementing new healthy habits on a daily basis right now!
Mother of all superfoods: The Açai Berry
Açai Berries
The Açai Berry was the first superfood that obtained fame across the world. The berries were featured in magazines, tv and took over the health world. But after 3 years of presence of these berries, can we say the berry was truly a success because of its healthy characteristics or was it just a myth?
History
The upsurge of the berry began when Dr Oz. introduced the supplement in the Oprah Winfrey show. Dr Oz stated that the berry is ideal to speed up the slimming process. After the show, the demand for the berries quadrupled in the United States. The main problem with Acai Berries in the past was that when they were harvested they would quickly (after a few hours) rot, and because of this not suitable for export. Since the production techniques improved and the preservability of the berry was increased, it became possible to ship it from Brazil to all over the world.
Benefits
- After cocoa, Acai berries are the greatest source of antioxidants.
- Contains lots of vitamines. For example: Vitamine E and A but also calcium and omega 3.
- Helps in burning fat.
It has to be noted however that burning fat in combination with eating Acai Berries will only work if you work out and improve your overall nutrition lifestyle. However if you already succeed in working out regularly, then the Acai berry will accelerate the process even more!
Acai Berry Diet
You can consume Acai Berries in three different ways:
- Fresh.
- Acai Berry juice.
- Capsules.
It has to be noted though, that Acai berries and the juice made of them are still a bit expensive, because they are hard to produce and ship to Europe and the United States without rotting. Therefore we recommend to take a capsule daily to profit from the healthy characteristics of this berry without having to be broke all the time.
Conclusion
The Açai Berry was first introdued by the Oprah Winfrey Show and subsequently took over the world. However these wonderful berries are no quick fix method or magic pill that will drop weight instantly. But if you already live a more healthy life, eating acai berries will get you even faster to your ideal weight and body!
What you can expect from us
Introduction
Things go fast. A month and a half ago, Powers From Nature was just a small passionate personal blog about living more healthy. But we try to develop each day a step further. This included the addition of a Dutch translation, articles about fitness & bodybuilding and finally the launch of the webshop. But what further to expect?
Facebook
Of course we will stay true to our loyal readers. We even expect to increase the amount of articles in the following months. I have undergone many epiphanies about health and fitness during the last few months and since I always wear a notepad with me, I have immediately written the ideas down. This means a lot of fresh articles the coming months! However, we also want to have an active facebook page, so people outside Powers From Nature, can also see what we are busy with. For that reason we highly recommend you to like our page on Facebook, which you can find here, or click the image. In this way you can read even more news and insights I gained in the development of a more healthy lifestyle.
Webshop Prices
One trend we have noticed with both our offline and online competitors, is that prices are raised in a very sneaky way. For example, I saw an online shop that increased the quantity contained in the package, but also raised the price more than proportionally. This sort of tactics are done by almost all huge stores, and I despise it. Here at Powers From Nature, prices will remain the same and shipping costs will be free forever.
Service
One of our most important goals, besides offering the best supplements for the lowest price, is the offering of good advice and service. If you have questions about articles, the webshop, or received products, please never hesitate and click on the contact us page. Entries are generally answered within a day, and sometimes even within an hour.
Awesome Cranberry recipes
Introduction
You may have read the article about the benefits of the Cranberry elsewhere on Powers From Nature. However it is always quite hard for people to implement superfoods like the cranberry in their day to day meals. Therefore I will provide you with some fast and easy recipes that will make you able to consume more cranberries.
Cranberry Almond Bar
Ingredients
1 ½ cups sugar
2 eggs
¾ cup unsalted butter, softened
1 teaspoon vanilla
1 ¼ cups all-purpose flour
¼ cup oats
½ teaspoon cinnamon
½ teaspoon salt
2 cups cranberries
½ cup chopped toasted almonds
Directions
1) Preheat oven to 350°F. Lightly grease a 9-inch square baking pan.
2) Beat sugar and eggs together in a large bowl until fluffy. Add butter and vanilla; beat.
3) In a large bowl, stir together flour, oats, cinnamon, and salt. Add to egg mixture and stir until blended. Fold in cranberries and nuts.
4) Pour into prepared pan. Bake about 60 minutes, until a toothpick inserted in the middle comes out clean. Transfer to a wire rack to cool completely.
Cranberry Bread
Ingredients
2 teaspoons yeast
¾ teaspoon salt
2 tablespoons sugar
2 tablespoons non-fat dry milk powder
3 ¼ cups bread flour
½ cup cranberry juice
2 tablespoons applesauce
1/3 cup dried cranberries
Directions
Place ingredients in a bread machine as recommended; follow manufacturer’s directions for making bread.
Cranberry stuffed Turkey Breasts
Ingredients
1 (12 ounce) package herb-seasoned bread stuffing mix
2 skinless boneless turkey breasts
1 cup chopped pecans
2 (8 ounce) packages dried, sweetened cranberries
2 tablespoons olive oil
6 lettuce leaves
1/2 cup pecan halves
Directions
- Preheat the oven to 350 degrees F (175 degrees C). Prepare stuffing mix according to package directions. Set aside to cool.
- With a sharp knife, butterfly breasts open to lay flat. Place each breast between two sheets of waxed paper, and flatten with a mallet. Spread the prepared stuffing to within 1/4 inch of the edge of each breast. Sprinkle each one with chopped pecans and dried cranberries, reserving some of the cranberries for garnish. Roll up tightly in a jellyroll style, starting with the long end. Tuck in ends, and tie in sections with string, about 4 sections around the middle and one running the length of the roll to secure the ends.
- Heat olive oil in a large cast iron skillet over medium-high heat. Carefully brown rolls on all sides.
- Place skillet in oven, uncovered. Bake in a preheated 350 degrees F (175 degrees C) oven for 1 hour, or until the internal temperature is at 170 degrees F (78 degrees C) when taken with a meat thermometer. Do not let these get overly dry.
- Allow rolls to set for 15 minutes before removing string, and slicing into 1/2 to 3/4 inch circles. Leave one roll whole, and slice the other for presentation. Stuffing will be spiraled into meat. Present on your prettiest platter on a bed of curly lettuce, and garnish by sprinkling with the remaining 1/2 cup pecan halves and the reserved dried cranberries.
Queen of fruits
Mangosteen
It is strange that the Mangosteen is not very well-known in Europe and America. The superfruit is very popular in Asia and not without reason. Asians are even so enthusiastic about this delicious fruit they call it the Queen of Fruits.
Origin
The Mangosteen is originally from the Sunda Islands and the Moluccas of Indonesia. From readers I often receive the following question: Is the Mangosteen related to Mango? Short answer to this is no. The Mangosteen belongs to the rare Garcinia category.This means it can only grow in the tropics, not outside forests like the Mango.
One of the best things of the Mangosteen is that it doesn’t require pesticides, because the peel is so thick it is protected more than enough. Furthermore the peel is eatable too; It is even very healthy: It contains the rare Xanthones, which is very good for your well-being. Also Mangosteen is one of the greatest sources of antioxidants. Finally it tastes very good!
Benefits
Mangosteen has lots of positive characteristics. The most important are:
- Boosts your energy levels up.
- Enforces immunity system.
- Helps in losing weight.
- Strengthens your nails.
- Improves hair condition.
But the most important benefit of Mangosteen is that when you consume it on a daily basis, it will fight free radicals in your body. This is because of the high dosis of Xanthones. No other fruit has a higher dose of Xanthones than the Queen of Fruits.
A cheap way to skin perfection
To truly get the skin of a model, you cannot depend on products only. The products work to a certain extend, but to get a truly clear face, your nutrition must be good. Outside beauty comes from internal health. In this article I will discuss the best ways to get a perfect skin without purchasing expensive products.
Vitamins
Most of the supplements that you need to have a clear skin can be found in a multivitamin. This entails: vitamins A, C, D, E and B-complex, folic acid, zinc, copper, manganese and chromium. There are much products out on the market that contain exactly the same supplements as a multivitamin, but then way overpriced. The multivitamin can be bought at your local supermarket or pharmacist. Other suplements good for your skin that can be found at the pharmacist are: CoQ10, omega-3 oils and antioxidants.
Sleep
Sleep 8 hours a day! Sleeping less can cause: wrinkles, pimples and breakouts. However it is not devastating if you miss some sleep occasionally due to a party or deadline at work. But if you miss sleep consistently, it will add up over time, resulting in more spots and dark skin under the eye.
Sugar
Sugar inflames and messes with your natural collagen production. So try to avoid too much chocolate or other sugar rich products. Luckely, there are much substitutes on the market for sugar.
The Sun
The sun is one of the most threatening phenomena for your skin. Best is to wear a hat or take an umbrella with you when the sun is intense.
Stop Smoking
This speeds up the ageing process even faster. With wrinkels and old looking face as consequence. Stopping with a smoking habit can be one of the most crucial things you can do for your general health and skin.
Windy and cold climate
These sort of climates dry out your skin, so be prepared with the proper clothing. If your skin starts drying, even simple moisturizers or lotions will help.
Get slim like a caveman: The Paleo Diet
Stone Age Diet
One of the latest revalations in the diet world is the Paleo Diet also known as the Stone Age Diet. This is a diet where you have to eat what caveman ate in ancient times. This entails: fish, meat, vegetables and nuts. Corns, dairy, salt, added sugar and oil are avoided.
History of the Paleo Diet
This diet was first popularized by Walter Voeglin during the seventies. The idea behind the diet is as follows: The modern age human doesn’t differ much in genetic aspects from the hunters and gatherers from ancient ages. Because of this similiarity, it is best to consume foods that were also availeble in the stone age.
Benefits of adopting the Paleo Diet
Of all diets, the Paleo Diet worked the best for me personally. It not only makes you slim, but you also feel more energetic because of this diet. But what are the exact benefits of this ancient diet?
- The Paleo Diet advocates eating whole foods and is naturally high in fiber. Dietary fiber is necessary in a healthy diet, according to the experts at the Mayo Clinic. Fiber reduces the chance of constipation, helps to decrease cholesterol and also lowers your risk for coronary heart disease and diabetes.
- The low-carbohydrate nature of the diet plan can help you lose fat. Low-carb diets work faster than conventional low-calorie, low-fat, high-carbohydrate diets, at least during the first six months.
- This diet is naturally casein and gluten free. Both gluten and casein allergies have a genetic basis and spark immunological responses. Both casein and gluten are proteins, with casein coming from dairy and gluten from wheat.
Disadvantage
This diet is ideal for achieving a slim body, clear skin and feeling energetic in general. However there is one disadvantage. It is very unpractical to follow this diet. When you go out to eat, it is almost impossible to still eat in accordance with the Paleo Diet. Also the organic meat that this diet prescribes is expensive.
Conclusion
In my opinion, the Paleo Diet is the best way of living. It not only makes you slim, but you also just feel energetic. It also lowers chances of diseases and is allergy proof, so accesible to almost everyone. However it is very hard to applicate in your daily life. The solution is to implement it as much as you can, however it can do no harm if you go out eating ignoring the Paleo Diet occasionally.
Only supplements you need
Bodybuilding market
If you go to sites like bodybuilding.com, you are literally bombarded with whey concentrates, pre-workout boosters, creatines and other supplements. I would say that 95% of the products are complete garbage, overmarketed with ads showing bodybuild celebrities consuming the good, promising you will become like them if you buy this 80 dollar product. In this article I will give you the only supplements that you will need to get ripped. The nutrition plan exists of six parts.
Six parts of nutrition
1. Pre-Workout Boosters
These are actually quite handy. If you use them well, they can make a huge difference. I gained 44 lbs (20 kilo’s) in benchpress because of a pre-workout booster. It doesn’t really matter which one you take. But in my experience the best are (and this is confirmed by several experts I talked with at the gym.): Crack from Revolutions Nutrition, Nano Vapor from Bodylabs and BSN No-Xplode.
2. Whey
Whey is essential in order to become big. You can’t just eat all the eggwhites you need by diet. You would be busy eating all day. So whey is a very useful substitute. They also contain other amino acids and elements that will make you bigger that cannot be gained from normal food. All experts agree Optimum Nutrition’s Whey Gold Standard is the best.
3. Nuts
Nuts give you energy, and make you last longer in the gym. Furthermore they can give your testosterone an incredible boost. I personally always consume 3 Brazilian nuts before the training and this works wonders.
4. Fish
Not only delicious, but also a good source of alternative protein. The best is to get a wide range of protein. So don’t focus solely on whey or nuts, but do nuts, whey and fish. I always eat 2 pieces of salmon after the training, but it doesn’t really matter which fish you choose. That is up to you.
5. Supplements
I consume the following everyday in the morning upon awakening and in the evening before sleeping:
- Liver Cod Oil capsules, 2-3 capsules per time -> Boosts testosterone
- Vitamine D, 3 capsules per time -> Boosts testosterone
- Multivitamin, 1 per time -> Just handy because it contains everything.
6. Organic Meat
Last but not least: meat. Does not matter what you choose but best are chicken, beef and turkey. What does matter is that it should be organic. Non-organic meat is full of garbage and will make you bigger, but isn’t so good for your general health. The only problem with organic meat is that it is relatively expensive, but it is worth it!
Implementation
Be sure to consume something of each of the six parts everyday. This is all you need to become big and muscled. But I would also recommend this to women or men who don’t wan’t to become the next Jay Cutler. If you don’t train hard at the gym, following this six parts plan will not make you a gorilla, but will make you a more healthy person in general. In particular the consumption of organic meat instead of normal meat and more fish.
The most lovely superfruit
Introduction
One of the superfruits that wasn’t discussed yet on Powers From Nature is the pomegranate. To be honest: I myself discovered this fruit relatively late. But after a month of eating all sorts of pomegranate recipes, I must say that this is maybe the most delicious of the superfruits.
History
Let’s begin with a small recap of the history of the pomegranate. The pomegranate originally comes from Afghanistan and Persia, but nowadays mostly produced in Spain, The United States and South-Africa. The fruit has a rich history; Drawings of this delicous fruit were already made 4500 years ago by the Egyptians. The pomegranate symbolized love and the seeds of the pomegranate represented fertility. The fruits were also found in the grave of Pharao Tutanchamon. The Chinese later viewed the fruit as giver of immortality.
Pomegranate
The pomegranate is an aesthetically pleasing fruit that has approximately the same size as an orange. The hull is smooth and feels leathery. The fruit contains white membranes inside, but those are best to avoid, since they are very bitter in taste.
Health
The pomegranate is a great source of antioxidants. Not as much as the Maqui berry, but still more than most normal fruits. Furthermore the pomegranate can prevent Alzheimer and heart complications. Finally it is one of the few fruits that fights arteriosclerosis.
Pomegranate Seeds
Pomegranate seeds are high in vitamin C, vitamin A, folic acid, vitamin E and have a lot of fibers along with potassium, iron and calcium. Because of all these pomegranate seeds nutrition content, this superfruit is one of the best things you can eat for your heart health. Consistent consumption of the seeds can evade heart diseases. Pomegranate seeds also aid in thinning the blood, reducing blood pressure levels, increasing blood flow towards heart and maintaining good cholesterol levels. Furthermore pomegranate seeds are the most effective supplement you could take against: Tapeworms, sore throats and diabetes. Modern scientists also suggest that pomegranate seeds can be very helpful to cure prostate cancer and skin cancer.
Conclusion
The pomegranate is a good addition to the already existing army of superfruits. They are maybe even the most delicous one. The best is to buy the seeds of the pomegranate since they are way cheaper than the pomegranates themselves or the juice. Our webshop offers the best quality pomegranate seeds from Turkey for the lowest price availeble. If you have bought the seeds, and grown some pomegranates for yourself, they could be used for a wide range of exquisite recipes that you can find elsewhere on Powers From Nature.
The philosophy of Jeet Kune Do
Introduction
One of the things I like to do for myself is applying principles I learned at sport or university to the health and nutrition world. I have applied the Pareto Law (80% of results come from 20% of your efforts.) on my nutrition and use of bodybuilding supplements, which helped me to focus on the things that really matter and make you bigger. For more information about the Pareto Law, check out the article I wrote about it elsewhere on Powers From Nature, this article however introduces the philosophy of Jeet Kune Do.
Jeet Kune Do
First of all, what the heck is Jeet Kune Do? Wikipedia defines for us: Jeet Kune Do is a hybrid martial arts system and life philosophy founded by world renowned martial artist Bruce Lee in 1967 with direct, nonclassical and straightforward movements.
Jeet Kune Do seeks to waste no time or movement, teaching that the simplest things work best. Economy of motion is the principle by which JKD practitioners achieve:
- Efficiency: An attack which reaches its target in the least amount of time, with maximum force.
- Directness: Doing what comes naturally in a disciplined way.
- Simplicity: Thinking in an uncomplicated manner; without ornamentation.
Jeet Kune Do can be summarized as a method that takes what works, and discards everything that doesn’t work. I have applied this principle to Fitness and Health.
Applied
Jeet Kune Do works differently for everybody. What you basically do is trying out everything you can and see what works and what is useless. Since everybody is different, there is no strict path to follow. If applied to bodybuilding, you can see that some people who take whey supplement for bodybuilding, gain a lot of muscle in short time. Other people don’t grow that fast or get lots of acne because of the whey. Key is to just try out and see if it works for you personally. I have experiment much with supplements and work-out schedules the last 6 years and much of the knowledge I gained is shared with you in the articles I wrote. However some things are not predictable, and you have to figure it out for yourself.
Health
If we apply it to health, we can see there are lots of scam products on the internet like penis pills or viagra products. These work bad and are in general not good for your health. Better is to eat Goji Berries or take Cod Liver Oil Capsules, which are sold for the lowest price in our webshop.
Also we really disrecommend all the bodybuilding supplements out there on the market, agressively promoted by bodybuilding magazines and Men’s Health, pure garbage. All you need is one good pre-workout supplement, for example Jack3d or Nano Vapor. And some post-workout BCAA’s or whey if you can’t gain enough eggwhites in your daily meals.
I am personally absolutely disgusted by the acne products market. Companies like Loreal and Proactiv sell products that never really cure your acne, because they want you to buy as many products from them as possible, they are only a temporary solution. Same goes for the Dermatologists, never take advice from them, they only want you to return, so they can cash in from your insurance.
Conclusion
Much is common sense in the health and nutrition world. Just try out things and use what works for you, Leave out what is useless. No more penis pills, Jay Cutler instant super product x or Clearasil acne products. Take advice from us, Powers From Nature, and combine this with trying out for yourself, as we cannot predict everything for you.
Launch of the web shop
Launch
You may have noticed that recently we have launched a webshop full of superfruits, nootropics and other supplements. This was done because we wanted to make the supplements we write about on this blog availeble to everyone, from poor students to retired elders.
Establishment
After reading heaps of books about fitness, nutrition and health, I concluded that supplements were an useful addition to good daily eating habits. However I was a poor student at that time and couldn’t afford more than a few bucks on these products. Because of this I began to search for cheaper alternatives. I tried to find wholesalers in the countries of origin of these supplements. After doing some market research I contacted some of them and asked if they could ship the products directly to me, without an intermediary like a health store. Most of them wanted to cooperate and in this way I was able to get all the supplements I wanted for approximately 40% of the normal price you would pay in retail outlets. This helped me in so many ways. I slimmed and achieve my ideal body, my acne cleared for the greatest part and I just felt more energetic and healthy in general which helped me to achieve better grades at my study and make longer working days.
However in my opinion these supplements should be readily available to everyone, not only to celebrities and rich business men. This stimulated me to start this web shop, where I can offer these supplements for the lowest price possible.
Our Philosophy
We really believe in the concept of cost leadership. To be the cheapest provider doesn’t mean that the products are of inferior quality. In contrary, it means that we intend to offer the best quality products for the lowest price. This is possible because we don’t have expenses for things like shelf space or aggressive adertisement strategies. We just deliver products of the best quality to your home.
Also we think it is most appropriate to ship the products from the country of origin of the supplement. The people that live there have the most experience and knowledge concerning the good. They know best how to breed and cultivate the superfruits. Furthermore the products are of the highest quality possible there. Think about it yourself: Would you prefer a Russian pizza over an Italian one? Would you choose American Paella above the Spanish one? The same goes for Goji Berries from China, Maqui products from Chili and Agran Oil from Israel or Marocco.
Finally we are very committed to quality service. Supplements work differently for everybody (See our Jeet Kune Do article for more information.) You may have specific questions about your own situation. You can always contact us for advice, I will answer all emails personally.
My bodybuilding nutrition schedule
Eating schedule
Curious readers often ask me what my nutrition schedule is for bodybuilding. A sound bodybuilding nutrition schedule is the key to rapid muscle gain. You can train as hard as you want, but without the right schedule you will stay small. I know people that benchpress 120 kilos (264 lbs) without effort, but are skinny as hell. The key is to bulk everyday, with the only restriction that the food has to be clean. This means no junkfood or other things that are disrecommended on ths blog. My schedule is as follows:
Awakening: 9 AM
- Multivitamin, Liver Cod Oil Capsules, Yeast pills.
- Oat Meal with water.
- 1 Banana.
- 2 Eggs.
- 1 Spoon of olive oil.
11 AM:
- 4 Slices of brown bread.
- 4 Pieces of turkey.
- Peanuts.
1 PM:
- Rice with chicken fillet.
- 1 Spoon olive oil.
-Vegetables
3 PM:
- 4 Slices of brown bread.
- 4 Pieces of turkey.
- Peanuts.
5 PM:
Quark with oatmeal
7 PM Dinner:
Usually something pasta related. But be sure that it is whole wheat.
8:30 PM Pre-Workout:
- 1 scoop of Jack3d.
- 2 Banana’s.
- Brazil nuts.
10 PM Post-Workout:
- Salmon or Chicken fillet.
- 1 Spoon of olive oil
11:30 PM:
- Quark
What I like most about this schedule is that it contains all sorts of proteins. It has protein from : Fish, Chicken, Eggs and Nuts. It is important to have a wide variety of protein in order to achieve maximal growth. Furthermore this schedule is really healthy unless like most bodybuilding schedules that recommend to eat junk all day to get massive. These schedules may get you muscle faster, but will also make you fat. This schedule is solely clean bulking and energizes you. However this schedule is not the holy grail or something. Everyone is different and try to experiment a bit with it and customize it to your own needs. Nevertheless this schedule is a great blueprint to begin with!
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My Excercise Routine
Fitness schedule
In my opinion, it doesn’t really matter how your excercise routine is designed. However it is important that you apply a few basic principles to your excercise schedule. These principles are described here. Still people often ask me on fora where I am subscribed to, what my exact exercise routine is. I will share this with you now:
Monday (Day 1#) -> Full Body Workout
- Benchpress
- Dips
- Military Press
- Pull ups
- Squats
Tuesday (Day 2#) -> Big Biceps + Ripped Abs
- Dumbbell Bicep Curls
- Hammer Curls
- Preacher Curls
- Cable Crunch
- Kettlebell windmill
- Decline Crunch
Wednesday (Day 3#) -> Full Body Workout
Thursday (Day 4#) -> Big Biceps + Ripped Abs
- Zottman Curl
- EZ-Bar Curl
- Preacher Curls
- Weighted Crunches
- Lumberjacker
- Decline Crunch
Friday (Day 5#) -> Full Body Workout
- Benchpress
- Dips
- Military Press
- Pull ups
- Squats
This schedule is optimal tweaked to my needs. However as I always emphasize, all people are different. So this schedule might not be appropriate for you specifically. So feel free to customize it as you like. However this schedule is an excelelent blueprint for muscle growth. I developped this routine through years of beasting in the gym. The full body workout stimulates growth hormone that will make you more muscled and bigger in general. The specific excercise days for your biceps and abs are just for aesthetics; Everybody just wants the big guns and ripped abs for on the beach. This schedule is the ultimate mix between a serious professional bodybuilding routine and the routine of a Calvin Klein fitness model.
Rise of the Cranberry
Introduction
It is already known for a long time that the cranberry is very good for your health. However it seems that the popularity of thhis delicious berry realy took off since 2005. Since that year the number of Cranberry juice sold raised with 25% each year. How has this come and are cranberry really that good for your health? These questions will be answered in this article.
Blessing for your bladder
Most of the people who buy cranberry juice, purchase it because it is the only juice that helps to clean your bladder. A substance present in cranberry juice prevents bacteria from adhering to the walls of the bladder so that infections aren’t as likely to occur.
General health
Cranberries are also one of the greatest sources of Vitamin C and antioxidants. Although the cranberry may not have the insane amounts of antioxidants the maqui berry has, the power of the cranberry should not be understated.
Teeth
Daily consumption of cranberry juice is proven to decrease the amount of dental plaque. Cranberry juice can even inhibit and reverse the accumulation of cavity forming bacteria on the teeth. Dental plaque is an accumulation of bacteria that sticks to the tooth surface. Most dental cavities are caused by this particular bacterial strain, Streptococcus Mutans. Even brushing doesn’t remove this tenacious bacteria. But by consistently eating cranberries you can.
Cancer
Studies have shown that some anti-carcinogenic components of this delicious berry were shown to lower incidence of tumor development in human breast cancer cells.
Heart Health
The antioxidant components, called polyphenols, and bioflavonoids may help to reduce the risk of heart disease. An article published in Critical Reviews in Food Science and Nutrition outlined how the polyphenols and bioflavonoids in cranberry juice can reduce oxidation of low density lipoprotein (LDL). LDL is what most people refer to as “bad” cholesterol. By reducing oxidation of cholesterol, you can lower your risk of blockages forming in veins and arteries.
Conclusion
The Cranberry was always one of the most underestimated superfoods. However this is not justified. The Cranberry is a good source of antioxidants and vitamin C. They are even the only supplement you can prevent bladder infection. Furthermore consumption of cranberries will make your dentist happier too, since it will aid in the fight against dental plague. Finally the cranberry is very useful for increasing the health of your heart.
Guest Post: Benefits of Regular Niacin Flushing
Sophie van de Voorde
This is a very special post on Powers From Nature, we have a guest post of an online friend of mine: Sophie van de Voorde from Belgium. Sophie describes herself as a health nerd, and she has a passion for living healthy and sustainable just like me. One area of interest she has specialized herself in is niacin flushing. In this post she will explain what this exactly entails, what the benefits of doing this are and how you can do it yourself too. Without further due, here is the article she has sent to me.
The Power of Vitamin B3
One of the most popular health phenomena of the last few years is niacin flushing. You may niacin as vitamin b3, and this is one of the most essential micro-nutrients for general well-being. Niacin flushing simply entails that you consume a surplus amount of vitamin b3 in order to naturally detoxes the body. However, niacin has more benefits that might be very interesting for all sorts of people: Faster weight loss, muscle growth, growing back hair naturally and preventing depression. This article will explain how this is possible and more important: How you can replicate these results for yourself.
How it Works
When you consume an overdose of vitamin b3, your veins will widen a little. This process greatly enhances blood flow. The increased circulation is the basis of all benefits associated with niacin flushing. Toxic waste of the body is often cluttered in areas where bloods flow normally is relatively weak. By taking a niacin flush, you give your body an opportunity to get rid of this waste. This process also improves good cholesterol (HDL) and lowers bad cholesterol (LDL).
Niacin also indirectly helps you to shred a few pounds. When you take in the overdose of niacin, your body will transform some fat into energy. This extra burst of energy allows you to do more exercises or run longer. Therefore, niacin can be a helpful aid in slimming, but it is certainly no magic pill that instantly drops fat of your belly.
Regular niacin flushing can also help you to build muscle. When you consume a considerable amount of niacin just prior to sleeping, the production of growth hormone will be stimulated. Growth hormone will make you stronger and furthermore, it builds muscle. Niacin flushing can also improve vascularity temporarily, and this can be especially handy during a bodybuilding contest.
Since circulation in the whole body is improved after the consumption of niacin, the blood flow to the scalp will also increase. This stimulates natural hair growth. Maybe even more important is that niacin can decrease the production of DHT, a sort of testosterone that often makes men bald at a young age.
One of the most overlooked causes of depression is a lack of micro-nutrients. Niacin is one of the most important micro-nutrients in your diet. If you are deficient in niacin for multiple days, you will inevitably become depressed. This is because your body will use the amino acid tryptophan in order to produce niacin itself. However, tryptophan is also needed for the production of serotonin, a hormone that causes feelings of happiness.
Niacin Consumption
In order to achieve an overdose of niacin, you will have to eat a lot of niacin dense foods or take in supplements. Personally, I heavily recommend the former option, because it is not only healthier but the foods also contain other crucial micro-nutrients such as vitamin e and folic acid. The following foods are very high in niacin:
- Fish (Tuna and Salmon)
- Mushrooms
- Chicken
- Whole grain products
- Halibut
In order to overdose niacin, you will approximately need 100 mg per day. More is not necessary and only causes nasty side effects.
