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Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
2012-04-02
2011-11-22
GREAT FASTING ARTICLE FROM JB...
One Of Biggest & Best Names In The Health & Nutrition Field Goes Over Some Ideas As To Why Going Without Eating Periodically For 20-24 Hours Once In A While Could Possibly Help You Get Leaner Faster & Stay Leaner Permanently!
Check Out The Full Article HERE
Consider Giving The Once A Week 24 Hour Fast A Try, But Make Sure You Read & Re-Read The Article To Understand Why & How To Plan It Out Properly...
Check Out The Full Article HERE
Consider Giving The Once A Week 24 Hour Fast A Try, But Make Sure You Read & Re-Read The Article To Understand Why & How To Plan It Out Properly...
2011-10-21
NUTRITION LECTURE OUTLINE FOR SUNDAY...
Dr. John Berardi Is The Authority On Nutrition No Matter What Your Goals Are...
He Recently Did A Seminar & Here Is An Outline Of Some Of His Basic Nutrition Practices With All Of His Clients... We Will Go Over All Of This On Sunday, But I Wanted To Post An Advanced Copy That You Can Read & Ask Questions About As We Go Through...
He Recently Did A Seminar & Here Is An Outline Of Some Of His Basic Nutrition Practices With All Of His Clients... We Will Go Over All Of This On Sunday, But I Wanted To Post An Advanced Copy That You Can Read & Ask Questions About As We Go Through...
Nutrition Notes & Suggestions
Nutrition Success Is Governed By Three Main Things:
1) The Amount Of Food You Eat
- This isn't the only factor, but it's the “driver” of the change you want
- You need a negative energy balance to start to lean out & see change
* Negative Balance Means You Burn More Calories Than You Take In
- However, chronic negative energy balance can decrease performance
- Some simple effective starting strategies:
1) Eat Slowly! Take 20 Minutes To Eat A Meal… Try It Once!
2) Start Taking Fish Oil (Omega 3’s/DHA/EPA) & A Good Multivitamin
3) Eat Till You’re 80% Full & Learn To Recognize When You're There
2) The Type Of Food You’re Eating
- The right foods will make you feel fuller longer - Higher fiber & higher protein content
- Also help to control the level of insulin you release and energy crashes
- Effect hormone release & their negative effects on the body
- Body Type Eating:
Type 1 - Ectomorph - Thin, Long & Lean Body Type
- Higher Carb, Moderate Protein & Higher Fat Diets
Type 2 - Mesomorph - More Muscular
- More metabolic flexibility
- Moderate Carbs, Moderate Protein, Moderate Fats
Type 3 - Endomorph - Stockier
- Less Insulin Sensitivity So Large Carb Concentrations Keep You From Becoming Leaner
- Lower Carb Diets, Higher Fat Content & Higher Protein
3) The Time You Eat
- Organize Your Biggest Meal Around Your Workouts
- Post Workout Your Body Will Continue To Burn Fat Even If You Eat A Larger Amount Of Carb During Your Post Workout Meal
- If You Did This At Any Other Time Your Fat Burning Stops In Favor Of Carb Burning Instead So Concentrate Your Carbs Around Your Workouts
- Decrease The Size Of Your Meals As You Get Further Away From Your Workout…
Example: Morning Workout -
- Breakfast Would Be My Biggest Meal, Lunch Would Be Moderate Size & Dinner Would Be My Smallest Meal And Vis Versa
- The TYPE Of Workout Makes A Difference…
- High Intensity Interval Training Requires That You Eat More Carbs In Your Post Workout Meal, BUT If You Go On A 20-30 Minute Walk You Haven't Gone Intense Enough To Require That Higher Carb Refueling
- Post Workout Meal Window Is Best Within 2 Hours Of A Higher Intensity Workout… Any Longer Isn’t Ideal
2011-09-12
FULL FAT MILK IS GOOD FOR YOU??
Check Out This Article & Reconsider Your Fat Free & Skim Milk Intake...
CLICK HERE FOR PART ONE
CLICK HERE FOR PART TWO
JVB
CLICK HERE FOR PART ONE
CLICK HERE FOR PART TWO
JVB
2011-05-31
GREAT ARTICLE TO READ
I'll run through and give you a quick summary of the main points of this article when I can but for now here's the link to it....
CHECK IT OUT AND POST ANY THOUGHTS TO COMMENTS
CHECK IT OUT AND POST ANY THOUGHTS TO COMMENTS
2011-04-19
Getting Lean and Your Level of Insulin Sensitivity
Great Article on How Your Sensitivity to Insulin Will Govern The Level Of Carbs Your Should Have in Your Diet...
AN ATTEMPT AT A BRIEF SUMMARY... Your Can Read The Whole Article HERE
Insulin has been vilified as the enemy recently and while this is partially true this hormone can play a positive role in your attempts and fat loss and muscle gain...
Here's the thing... If you're already sedentary, overweight then YES cutting carb levels down is the way you need to go in order to start cutting fat down. The rational for this is that you probably already are insulin resistant which makes any insulin release hard for your body to deal with... However, if your are leaner then your are probably insulin SENSITIVE and use carbs more effectively and as a result can have more in your diet without an issue... So the goal if you are NOT sensitive to carbs is to work towards making your body more sensitive to this hormone so it benefits your the most when it come to body fat loss and muscle building...
1. CUT OUT FRUCTOSE
- Exceedingly high levels of fructose in your diet is contributing to your insulin resistance
- In animal species, fructose has caused higher insulin responses, higher triglyceride levels, and high blood pressure
- Practical approaches... Cut out High Fructose Corn Syrup (It's in a lot of things your wouldn't suspect so look at the label), fructose sweeteners, refined sugar, fruit juices, dried fruit and LIMIT YOUR CONSUMPTION OF FRUIT TO 1-2 WHOLE PIECES PER DAY (Preferably in the morning or post-workout only!)
2. CUT OUT TRANS FATS (ANY ARTIFICIAL MAN-MADE FATS)
- Trans fats inhibit glucose disposal, PROMOTE INSULIN RESISTANCE, and increase abdominal obesity
- Cut out all trans fats and anything that has partially or fully HYDROGENATED oils printed on the label
3. IMPROVE YOUR OMEGA 6:3 BALANCE
- Increase the level of Omega 3's in your diet by eating WILD fish at least once a week, grass fed beef, and supplement with omega 3 fish oils
- Attempt to decrease your consumption of Omega-6 vegetable oils like corn oil, safflower oil, sunflower oil, and fried foods
4. DRINK GREEN TEA
- Green tea helps with getting rid of the glucose more effectively in your blood and stimulates it to be taken up by muscle for quicker burning later compared to it being stored as fat reserves which are harder to get to
5. CINNAMON
- Cinnamon has been shown to increase glucose usage by cells and stimulates it to be sent to muscle instead of fat cells
Practical Approaches...
>25% Body Fat Or Higher - LOW CARB DIETS
12-25% - "EARN YOUR CARBS" - .75-1.0 grams per POUND of body weight with these carbs put at two distinct times... 1. Breakfast and 2. Post-Workout
<12% - 1-2 grams of carbs per POUND of body weight spread evenly throughout the day
AN ATTEMPT AT A BRIEF SUMMARY... Your Can Read The Whole Article HERE
Insulin has been vilified as the enemy recently and while this is partially true this hormone can play a positive role in your attempts and fat loss and muscle gain...
Here's the thing... If you're already sedentary, overweight then YES cutting carb levels down is the way you need to go in order to start cutting fat down. The rational for this is that you probably already are insulin resistant which makes any insulin release hard for your body to deal with... However, if your are leaner then your are probably insulin SENSITIVE and use carbs more effectively and as a result can have more in your diet without an issue... So the goal if you are NOT sensitive to carbs is to work towards making your body more sensitive to this hormone so it benefits your the most when it come to body fat loss and muscle building...
1. CUT OUT FRUCTOSE
- Exceedingly high levels of fructose in your diet is contributing to your insulin resistance
- In animal species, fructose has caused higher insulin responses, higher triglyceride levels, and high blood pressure
- Practical approaches... Cut out High Fructose Corn Syrup (It's in a lot of things your wouldn't suspect so look at the label), fructose sweeteners, refined sugar, fruit juices, dried fruit and LIMIT YOUR CONSUMPTION OF FRUIT TO 1-2 WHOLE PIECES PER DAY (Preferably in the morning or post-workout only!)
2. CUT OUT TRANS FATS (ANY ARTIFICIAL MAN-MADE FATS)
- Trans fats inhibit glucose disposal, PROMOTE INSULIN RESISTANCE, and increase abdominal obesity
- Cut out all trans fats and anything that has partially or fully HYDROGENATED oils printed on the label
3. IMPROVE YOUR OMEGA 6:3 BALANCE
- Increase the level of Omega 3's in your diet by eating WILD fish at least once a week, grass fed beef, and supplement with omega 3 fish oils
- Attempt to decrease your consumption of Omega-6 vegetable oils like corn oil, safflower oil, sunflower oil, and fried foods
4. DRINK GREEN TEA
- Green tea helps with getting rid of the glucose more effectively in your blood and stimulates it to be taken up by muscle for quicker burning later compared to it being stored as fat reserves which are harder to get to
5. CINNAMON
- Cinnamon has been shown to increase glucose usage by cells and stimulates it to be sent to muscle instead of fat cells
Practical Approaches...
>25% Body Fat Or Higher - LOW CARB DIETS
12-25% - "EARN YOUR CARBS" - .75-1.0 grams per POUND of body weight with these carbs put at two distinct times... 1. Breakfast and 2. Post-Workout
<12% - 1-2 grams of carbs per POUND of body weight spread evenly throughout the day
2011-04-14
More thoughts on carbs, fats, etc...
Just a quick summary of an article I ran across... It's got some good stuff!
A Quick Summary...
1. When you aren't sure about how many calories to eat... Err on the high side...
- Sound backward doesn't it, but this is something I've believed for some time... It's not necessarily the amount of calories you eat but the quality of them. Starting at a calorie level that's too low will stall your metabolism and cause you to hang onto your body fat at all costs! High than maintenance level calories allows you to trim back calories as needed but still have the elevated metabolism from having a prior higher amount of calories to start with... Hope that makes sense...
2. Eat healthy fats!
- 20 percent minimum, but preferably 30% if not a little more depending on activity level... Too low of a fat level will adversely effect your hormones that contribute to FAT LOSS... Monounsaturated and polyunsaturated finished off by some good saturated fast will do the trick... Olive oil, avocado, egg yokes (Yes, they are good for you), almonds, coconut oils, real butter, hard cheeses and grass feed versions of beef
3. Understand if you are or aren't carb tolerant... HERE'S THE BIGGEST ISSUE!
- If you aren't carb tolerant than eating a lot of them and at the wrong times of the day will kill your progress... How do you know?? How do you feel after a high carb meal? Sluggish and tired? Your can't handle your carbs... If you are energetic for an extended period of time then you are probably just fine... Another way that I find kind of interesting that is mentioned is by where you carry your body fat... If you have excessive body fat around your shoulder blades and upper back then you probably aren't very carb tolerant... To get an idea if you are eating TOO MANY carbs for your body type then take a look at the level of body fat around your lower ab and hip area... If you carry excessive body fat in this region then dialing down the level of carbs in your diet might do the trick to help trim this area...
TAKE HOME MESSAGE
1. If you dont eat ENOUGH calories then your metabolism and body fat loss will suffer so start on the higher end and slowly lower if needed by 100-200 calories a week
2. Eat healthy fats and plenty of them... You're creating havoc with your fat loss hormones if you don't
3. Carbs, carbs, carbs.... Be aware if your might be carb sensitive or not... Take note of how you feel after eat a large amount of them and check out where your biggest problem areas are... Make sure to earn your right to eat carbs but exercising first, have a bulk of your carbs earlier in the day (breakfast mainly), and finally, watch out with fruit consumption... the type of sugar contained in fruit is processed differently than those found in veggies so be careful how much fruit you eat at one time and throughout the day...
HOPE SOME OF THIS HELPS!
POST ANY FOLLOW UP QUESTIONS TO COMMENTS
A Quick Summary...
1. When you aren't sure about how many calories to eat... Err on the high side...
- Sound backward doesn't it, but this is something I've believed for some time... It's not necessarily the amount of calories you eat but the quality of them. Starting at a calorie level that's too low will stall your metabolism and cause you to hang onto your body fat at all costs! High than maintenance level calories allows you to trim back calories as needed but still have the elevated metabolism from having a prior higher amount of calories to start with... Hope that makes sense...
2. Eat healthy fats!
- 20 percent minimum, but preferably 30% if not a little more depending on activity level... Too low of a fat level will adversely effect your hormones that contribute to FAT LOSS... Monounsaturated and polyunsaturated finished off by some good saturated fast will do the trick... Olive oil, avocado, egg yokes (Yes, they are good for you), almonds, coconut oils, real butter, hard cheeses and grass feed versions of beef
3. Understand if you are or aren't carb tolerant... HERE'S THE BIGGEST ISSUE!
- If you aren't carb tolerant than eating a lot of them and at the wrong times of the day will kill your progress... How do you know?? How do you feel after a high carb meal? Sluggish and tired? Your can't handle your carbs... If you are energetic for an extended period of time then you are probably just fine... Another way that I find kind of interesting that is mentioned is by where you carry your body fat... If you have excessive body fat around your shoulder blades and upper back then you probably aren't very carb tolerant... To get an idea if you are eating TOO MANY carbs for your body type then take a look at the level of body fat around your lower ab and hip area... If you carry excessive body fat in this region then dialing down the level of carbs in your diet might do the trick to help trim this area...
TAKE HOME MESSAGE
1. If you dont eat ENOUGH calories then your metabolism and body fat loss will suffer so start on the higher end and slowly lower if needed by 100-200 calories a week
2. Eat healthy fats and plenty of them... You're creating havoc with your fat loss hormones if you don't
3. Carbs, carbs, carbs.... Be aware if your might be carb sensitive or not... Take note of how you feel after eat a large amount of them and check out where your biggest problem areas are... Make sure to earn your right to eat carbs but exercising first, have a bulk of your carbs earlier in the day (breakfast mainly), and finally, watch out with fruit consumption... the type of sugar contained in fruit is processed differently than those found in veggies so be careful how much fruit you eat at one time and throughout the day...
HOPE SOME OF THIS HELPS!
POST ANY FOLLOW UP QUESTIONS TO COMMENTS
2011-04-05
Some Thoughts On Fructose...
I've read and heard about some of the evils of fructose and how it can be detrimental to health and fitness along with any body composition changes you want to make... Here's some thoughts from an article that I've found... Just some more information for you to digest...
"Unlike glucose, which the body stores in various tissues for use as fuel, fructose is sent to the liver for processing. Robert Lustig, a pediatric endocrinologist at the University of California-San Francisco, has shown that it causes a buildup of fats there, triggering a host of health problems including diabetes, gout, and heart disease. Most worrisome, Lustig says, it can lead to insulin resistance, a hormonal snafu that makes you feel hungry even when you're full. "The way fructose is metabolized leads you to want to eat more," he explains—no great revelation to anyone who's ever slain a pint of Ben & Jerry's in one sitting.
Prior to 1900, about 4 percent of America's calories came from fructose, while today's teens get roughly 12 percent of their calories that way. Since sugar and corn syrup are equally efficient as fructose delivery vehicles, the obvious conclusion is simply that we're consuming too many sweets. As for the HFCS-vs.-sugar smackdown, you might as well debate whether whiskey is healthier than rum. "In high-enough quantities, they're both poison," says Lustig.
Some nutritionists have even argued that fructose should be regulated like a drug. Good luck with that. In 1986, around the time the beverage industry switched over to corn syrup, the FDA convened a task force to assess various sweeteners—including sugar and HFCS. It concluded that sugars "do not have a unique role in the etiology [origin] of obesity," and the issue of regulation hasn't come up since. (The report's lead author, Walter H. Glinsmann, is now a paid consultant for the Corn Refiners Association.)
Being against sweets "is like being against Christmas," Lustig concedes, but the Big Gulp portions and child-oriented marketing are bad news; Similac now sells a heavily sweetened infant formula, and a 2005 study linked obesity in Harlem toddlers to WIC-subsidized juice. A new study in the journal Obesity suggests that some beverage makers may even be using souped-up HFCS formulas. University of Southern California researchers analyzed sweet drinks from L.A. markets and fast-food joints, and found several (namely bottled Pepsi, Coke, and Sprite) with fructose-to-glucose ratios approaching 65/35—a result yet to be replicated widely.
Lustig recommends that the average adult consume no more than 50 grams of fructose per day—about five Mrs. Field's chocolate-chip cookies—and preferably not all at once. A 20-ounce soda containing 37.5 grams of fructose is "going to be a shock to the liver if you drink it all in one sitting," he says. Ideally, your fructose should come with plenty of fiber, which slows its entry into the bloodstream. One place where the two are ingeniously packaged together: an apple. Talk about a throwback."
Heres a link to the article:
http://motherjones.com/environment/2011/03/fructose-sugar-hfcs
Post Any Questions or Thoughts To Comments
"Unlike glucose, which the body stores in various tissues for use as fuel, fructose is sent to the liver for processing. Robert Lustig, a pediatric endocrinologist at the University of California-San Francisco, has shown that it causes a buildup of fats there, triggering a host of health problems including diabetes, gout, and heart disease. Most worrisome, Lustig says, it can lead to insulin resistance, a hormonal snafu that makes you feel hungry even when you're full. "The way fructose is metabolized leads you to want to eat more," he explains—no great revelation to anyone who's ever slain a pint of Ben & Jerry's in one sitting.
Prior to 1900, about 4 percent of America's calories came from fructose, while today's teens get roughly 12 percent of their calories that way. Since sugar and corn syrup are equally efficient as fructose delivery vehicles, the obvious conclusion is simply that we're consuming too many sweets. As for the HFCS-vs.-sugar smackdown, you might as well debate whether whiskey is healthier than rum. "In high-enough quantities, they're both poison," says Lustig.
Some nutritionists have even argued that fructose should be regulated like a drug. Good luck with that. In 1986, around the time the beverage industry switched over to corn syrup, the FDA convened a task force to assess various sweeteners—including sugar and HFCS. It concluded that sugars "do not have a unique role in the etiology [origin] of obesity," and the issue of regulation hasn't come up since. (The report's lead author, Walter H. Glinsmann, is now a paid consultant for the Corn Refiners Association.)
Being against sweets "is like being against Christmas," Lustig concedes, but the Big Gulp portions and child-oriented marketing are bad news; Similac now sells a heavily sweetened infant formula, and a 2005 study linked obesity in Harlem toddlers to WIC-subsidized juice. A new study in the journal Obesity suggests that some beverage makers may even be using souped-up HFCS formulas. University of Southern California researchers analyzed sweet drinks from L.A. markets and fast-food joints, and found several (namely bottled Pepsi, Coke, and Sprite) with fructose-to-glucose ratios approaching 65/35—a result yet to be replicated widely.
Lustig recommends that the average adult consume no more than 50 grams of fructose per day—about five Mrs. Field's chocolate-chip cookies—and preferably not all at once. A 20-ounce soda containing 37.5 grams of fructose is "going to be a shock to the liver if you drink it all in one sitting," he says. Ideally, your fructose should come with plenty of fiber, which slows its entry into the bloodstream. One place where the two are ingeniously packaged together: an apple. Talk about a throwback."
Heres a link to the article:
http://motherjones.com/environment/2011/03/fructose-sugar-hfcs
Post Any Questions or Thoughts To Comments
2011-03-02
CHECK THIS VIDEO OUT...
Check Out This Video... It's a Great Explanation as to why controlling your type and amount of carbohydrates is so important in performance, fitness, and health
Post Any Thoughts and Questions to Comments
2011-02-23
The Zone Diet
Here is a quick run through of the Zone Diet... I like the basic premise to this diet because it teaches proper balancing of meals (40% Carbs, 30% Protein, 30% Fats) and also portion sizing...
The basic idea behind meal planning is using the foods you eat to manipulate the types and amounts of hormones released by the body in order to regulate energy levels, fat burning, mood, etc...
Here is how to determine your individual Protein, Carb and Fat needs using this method...
First you need your current bodyweight and your current level of body fat...
I'm 187 and roughly 10% body fat which means that if I take my amount of body fat (187X.10=18.7#) away from my total weight I get 168.3# of LEAN BODY TISSUE (Organs, bones, muscle, etc)
THATS STEP ONE... STEP TWO....
Take that 168.3# and multiply it by your current activity level...
From here the rest is easy or hard depending on who you ask :)
The Zone Diet "blocks" things up... In other words you aren't thinking of things in terms of total grams anymore but Blocks of Protein per meal or per day... 1 BLOCK of Protein in the Zone Diet = About 7 Grams of Protein... SOOOOOOO.... I can take in 22 to 24 BLOCKS of Protein Per Day (152-168/7)
Take this 22-24 and divide it into at least 4-5 meals/snacks per day... I would probably do THREE 5 BLOCK meals (15 total blocks) and then put a 3-4 BLOCK Snack between these bigger meals (6-8 more blocks)
From there all you do is add on your carbs and fat blocks and you're set... Your total carb and fat blocks are equal to your protein blocks.... So if I have 5 blocks of protein with each meal then I also have 5 blocks of carbs and 5 blocks of fats too... The zone diet lists all foods into varying portion sizes per block... Serving sizes are larger for better foods... Example... 1 1/4 Cups of Peppers equals a block while ONE QUARTER of a bagel equals one block....
I've linked the Crossfit Journal Article for download with all serving sizes and meal options detailed out for you to download... Hope this helps and makes sense!
Crossfit Jounal Zone Diet Article
Scroll down to ISSUE 21 - Free Download
The basic idea behind meal planning is using the foods you eat to manipulate the types and amounts of hormones released by the body in order to regulate energy levels, fat burning, mood, etc...
Here is how to determine your individual Protein, Carb and Fat needs using this method...
First you need your current bodyweight and your current level of body fat...
I'm 187 and roughly 10% body fat which means that if I take my amount of body fat (187X.10=18.7#) away from my total weight I get 168.3# of LEAN BODY TISSUE (Organs, bones, muscle, etc)
THATS STEP ONE... STEP TWO....
Take that 168.3# and multiply it by your current activity level...
- Sedentary - multiply lbs of lean body mass by .5
- Light activity (e.g. walking) - multiply by .6
- Moderate (30 minutes of vigorous activity 3 days per week) - .7
- Active (1 hour per day 5 days per week) - .8
- Very Active (10 hours of vigorous activity per week - .9
- Athlete - multiply by 1.0
From here the rest is easy or hard depending on who you ask :)
The Zone Diet "blocks" things up... In other words you aren't thinking of things in terms of total grams anymore but Blocks of Protein per meal or per day... 1 BLOCK of Protein in the Zone Diet = About 7 Grams of Protein... SOOOOOOO.... I can take in 22 to 24 BLOCKS of Protein Per Day (152-168/7)
Take this 22-24 and divide it into at least 4-5 meals/snacks per day... I would probably do THREE 5 BLOCK meals (15 total blocks) and then put a 3-4 BLOCK Snack between these bigger meals (6-8 more blocks)
From there all you do is add on your carbs and fat blocks and you're set... Your total carb and fat blocks are equal to your protein blocks.... So if I have 5 blocks of protein with each meal then I also have 5 blocks of carbs and 5 blocks of fats too... The zone diet lists all foods into varying portion sizes per block... Serving sizes are larger for better foods... Example... 1 1/4 Cups of Peppers equals a block while ONE QUARTER of a bagel equals one block....
I've linked the Crossfit Journal Article for download with all serving sizes and meal options detailed out for you to download... Hope this helps and makes sense!
Crossfit Jounal Zone Diet Article
Scroll down to ISSUE 21 - Free Download
2011-02-19
LIVER DETOX AND FAT LOSS
A slow functioning liver is a major hamper to your body fat loss progress... The liver is a major site of fat metabolism and if it's tied up trying to filter out all the other junk your are taking on in your diet then it detracts from that function... Two simple things....
1. Add some kale to your salads, mix it in your scrambled eggs in the morning, or whatever else you have to do to get it into your diet daily... It's an amazing source of antioxidants (helps in recovery and gives a big boost to your liver function) and allows the liver to get back to metabolizing body fat
2. Straight cranberry juice... 4 ounces of this stuff has over a dozen different kinds of vitamins and minerals that you need to boost energy and again help restore superior liver function... Be warned though you need to dilute it with a good amount of water because it's unbelievably tart... Oh, and it has to NOT be from concentrate
Give one or both of these a try... You'll see a difference!
1. Add some kale to your salads, mix it in your scrambled eggs in the morning, or whatever else you have to do to get it into your diet daily... It's an amazing source of antioxidants (helps in recovery and gives a big boost to your liver function) and allows the liver to get back to metabolizing body fat
2. Straight cranberry juice... 4 ounces of this stuff has over a dozen different kinds of vitamins and minerals that you need to boost energy and again help restore superior liver function... Be warned though you need to dilute it with a good amount of water because it's unbelievably tart... Oh, and it has to NOT be from concentrate
Give one or both of these a try... You'll see a difference!
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