My Recommended High Quality Nutrition Supplements

Thursday, May 10, 2018

10% Off Coupon for eBay!

Don't Miss It: 10% Coupon On $25+ | Use code P10PERCENT on select tech, home, and more. Ends 5/12. Max. $50 discount. One time use. See details.

I found a 10% off coupon for eBay.

I'm going to use this to grab some items that I have been looking at.

You can use it too.

Just use the code P10PERCENT.

Use it soon as it expires on May 12th.

https://ebay.to/2I79w3l

Eric Dempsey
MS, ISSA Master Trainer

Monday, April 30, 2018

Dandelion Bread Recipe

Recently, I had an explosion of dandelions in my yard.
They bloomed in record numbers on one warm, sunny day.
My yard was a brilliant sea of yellow and green.


I have posted about dandelions before. They are one of the healthiest plants that you can find.

Full of vitamins, minerals, phytonutrients, and antioxidants, they are considered the vitamin shop of the plant world.

I had recently watched another informative video on the benefits of dandelions so I figured I would take advantage of this plentiful bounty and make something healthy with it.

I decided to try dandelion bread.

So the first step was to harvest a bunch of dandelions.


You want to get about two cups worth of dandelion flowers.

Then, after a thorough washing and drying, I cut the flowers off of the stems.


Once I had about two cups worth of flowers, I assembled the rest of my ingredients.

For this bread, I used the following ingredients:



2 cups of dandelion flowers
2 cups of coconut flower
1 tbsp of baking soda
3 tbsp of cinnamon
1 tbsp of sea salt
2 scoops of BioTrust Chocolate Protein Powder
4 whole eggs
3 tbsp of MCT oil
3 tbsp of coconut oil
4 tbsp of raw organic honey
3 tbsp of extra virgin olive oil
6 packets of stevia

I then mixed and blended all of the ingredients in a bowl and spread the batter out on a baking sheet.
I would have used a rectangular or circular bread tin but I didn't have one at the time. 
It didn't look pretty but it worked.


I baked in the oven at 350 degrees for 45 minutes. 

Make sure that you check it to see that it is baked all the way through before pulling it out.



I let it cool and then cut it up into brownie sized squares.


It tasted really good. 

It wasn't perfect, but it did the job, and provided me with a very healthy addition to my meal plan.

This isn't something that I would do often, but it was a fun change to the same old stuff.

I had some flowers left over so I made dandelion tea to go with the bread. 

I'll do a post on the tea soon.

Dandelions are super healthy and available for free. 

Give it a try!

Eric Dempsey
MS, NASM Fitness Nutrition Specialist

Tuesday, April 10, 2018

The Top 13 Fat-burning Foods to Fight Stress














STRESS! 

It can be good or bad. 

Your body doesn't acknowledge the difference. 

It only sees change and a threat.

We all deal with it, and to cope we often turn to "comfort foods" that do nothing but pack on the pounds -- bad news for your waistline!

But did you know that you can actually burn fat while fighting stress when you choose the RIGHT foods? 

 It's true, and fortunately my trusted colleague Dr. Matt Roberson just wrote a brand new free report showing you the top 13 stress-busting, fat-burning foods. 

And even better you can download it for free for the rest of the day today. 

Get your free copy in just a few seconds here:

Eric Dempsey
MS, NASM Fitness Nutrition Specialist

Friday, April 6, 2018

New Protein Pancake Recipe


For my first post fasting meal today, I wanted something different but healthy.

I watched a video on Navajo fry bread and thought it was pretty cool.

But it had white flour as the main ingredient so I didn't like that.

I decided to experiment and create some type of healthy pancake.

Using only what I had on hand, I mixed up a crazy batter and cooked it up.

It actually turned out way better than I imagined.

Here is what I used for the batter ingredients:

2 whole eggs

1 scoop of BioTrust low carb chocolate protein powder

1 cup of organic shredded coconut

1 cup of hulled hemp seeds

3 tablespoons of MCT oil

1 tablespoon of baking soda

2 tablespoons of almond butter

I mixed all of the ingredients in a bowl.

Heated up the frying pan with a decent covering of extra virgin olive oil.

Then I poured the batter in the pan, forming one large pancake.

I let it cook until the bottom side was solid, then

I flipped it and let the other side cook until it was done.

I put it on a plate and spread a light coating of strawberry jam all over it.

I scarfed it down like a hungry dog. It filled me up quick.

It was way better than I thought it would be.

Never be afraid to experiment. 

Give it a try.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness

Tuesday, April 3, 2018

Fighting the Urge to Rely On Comfort Foods

Many people think that fitness and dieting are all about the physical stuff, like doing cardio and counting calories. Sadly, that is far from true. While those things have their place, they are not the real power players.

The true, powerful forces behind whether you succeed or fail are your mindset, and your psychological disposition. Emotional eating can be devastating to your health and your mind. You must be in charge of yourself.



Too often people eat to make themselves feel better rather than to satisfy their hunger. When you eat for this reason, the foods you crave are usually those loaded with sugar or fat rather than healthy fruits and veggies. In order to develop healthy eating habits, the reliance on comfort foods needs to be reduced or eliminated completely.

Reflect On Why You Eat

Before reaching for a candy bar when you’re in line at the grocery store, ask yourself if you really need some chocolate and why. If you’ve had a stressful day at work or you’ve been under emotional strain, put the candy back and try to find a healthier way to make yourself feel better. Replacing exercise with eating will not only maximize any weight loss goals, it will increase your endorphins and give you a huge self esteem boost.

Healthy Eating For Dessert

A delicious dessert at the end of a hard day can be the highlight of the evening for a lot of people. Rather than eating a piece of cake or bowl of ice cream, have a fresh bowl fruit salad or some low-fat frozen yogurt. Substituting your high calorie desserts for something a little healthier can be a guilt free way to finish your day.

Clear Out Your Cupboards

Keeping chips and cookies in the cupboards is too tempting for most people, especially after a rough day. Throw out all your junk food and when a craving hits you, you won’t be tempted by fatty snack foods and you’ll be more likely to munch on something much better for you. Willpower can only take you so far in your healthy eating goals, so avoid the candy aisles and don’t even look in the vending machines you walk past until you’ve trained yourself to resist your junk food cravings.

Don’t Negotiate

It’s easy to talk yourself into having just one piece of cake or thinking that because you’ve had a rough day you deserve it. After eating that one piece it’s pretty likely that you’ll feel guilty for doing so and you may end up feeling worse than you did before. By just being strict and laying down the law, you’ll probably feel much prouder of yourself for choosing the apple instead of the cookie.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Saturday, March 31, 2018

Why Is Adequate Vitamin Intake So Important?




Why Is Adequate Vitamin Intake So Important?

We have all heard that you should take your vitamins. Many people have been taught that you can get your required vitamins through having a healthy diet.

Are you getting enough of the right vitamins? Maybe, maybe not.

Performing a plethora of roles to maintain good health and development, vitamins are essential nutrients that we can’t live without.

Yet there are so many that perform wonders without our even actually being aware of it, until we don’t get sufficient amounts and problem occur.

Vitamins are characterized by the following:

• They’re found naturally in food, with varying amounts

• They can’t be made by the body (save for vitamin D after sun exposure)

• They are organic in their structure and can be broken down by air, heat or acid, making it more difficult for your body to absorb them since cooking and storage affects their chemical structure - even exposure to air.

• They’re crucial for normal and healthy development and functions

• When they become absent from the diet, it can cause certain deficiencies

There are 13 essential vitamins which are divided into 2 categories:

Water-soluble

- B vitamins

- Biotin (vitamin B7)

- Folic acid (folate, vitamin B9)

- Niacin (vitamin B3)

- Pantothenic acid (vitamin B5

- Riboflavin (vitamin B2)

- Thiamin (vitamin B1)

- Vitamin B6

- Vitamin B12

- Vitamin C

These vitamins need to be replenished on a daily basis since they’re easily absorbed into the bloodstream as food is digested or supplements are dissolved. Present in the watery sections of the food you eat, water-soluble vitamins are continuously regulated via your kidneys. Any excess is flushed out with urine.

Some of the roles these vitamins play are:

- produce and release energy

- boost immune system

- maintain tissue health

- build proteins and cells

- Produce collagen present in skin cells, blood vessel walls and gums that aids in the process of healing wounds



Fat-soluble

- Vitamin A

- Vitamin D

- Vitamin E

- Vitamin K

These vitamins are quite difficult to figure out because we’re more likely to be deficient in these types of vitamins; yet taking them for prolonged periods of time, especially supplements, can be toxic and very harmful to your health. These vitamins aren’t as easily transported through the body as water-soluble vitamins.

In fact, any excess is stored in the liver and fat tissues for up to 6 months. First, they’re absorbed through the intestinal wall, then they enter the lymph vessels before making their way into the bloodstream.

Most fat-soluble vitamins need a protein carrier to facilitate their movement throughout the body.

Fat -soluble vitamins are responsible for the following:

- protect vision

- build bones

- protect the body against illnesses, diseases, and free radical damage

- blood clotting

- formation of healthy red blood cells

- interact together favorably to enhance absorption

Vitamin Deficiencies

Unfortunately, nutrient deficiencies are extremely common. The main culprits are poor diet, digestive problems, or chronic stress.

“Nutrient deficiencies alter bodily functions and processes at the most basic cellular level,” says lecturer at the George Washington University Milken Institute School of Public Health in Washington, DC, Tricia L. Psota, PhD, RDN. “These processes include water balance, enzyme function, nerve signaling, digestion, and metabolism.

Resolving these deficiencies is important for optimal growth, development, and function.” They can also lead to diseases and chronic illnesses.

A common example is the lack of vitamin D and calcium can cause osteoporosis, a condition characterized by brittle bones.

People who are at most risk for nutritional deficiencies are:

- the elderly

- athletes who train intensively for long periods of time

- those with low income

- smokers

- consumers of alcoholic beverages

Some of the most common symptoms of vitamin deficiency are:

- hair loss

- oral health problems

- muscle cramps in the calves and arches of the feet

- muscle weakness

- fatigue

- shortness of breath

- dizziness

- irregular heartbeats

- mental fogginess

Every one of the 13 vitamins has a certain role but each also works in unison with the other 12 to lead to best possible physical condition. This is why it’s so important to eat a balanced diet of fruits, vegetables, dairy, whole grains, beans and lentils, lean meat, and fish to make sure you’re getting all the essential nutrients your body needs to prevent deficiency, promote fat loss and enhance muscle gain.

Supplements and multivitamins are a great way to make sure you’re getting the vitamins you need. Talk to your doctor to make sure you’re getting the right amount instead of getting too little and not getting the most out of your supplements or getting too much and increasing your risk for toxic reactions. A simple blood test is all you need to know whether or not you’re vitamin deficient.

Vitamins and all micronutrients are very important to your overall health. Make sure that you are getting the proper amounts through your nutrition plan. 

Stay healthy and eat right!

Eric Dempsey
MS, NASM Fitness Nutrition Specialist

Friday, March 23, 2018

Free Report: 9 foods you should NEVER buy organic

8 Healthy Foods That Cause Flab


If it's called organic then it has to be great for me, right?

If you've been told that eating organic is healthy, then you BETTER watch out for the 9 organic nightmares listed in this free report. Not only are these 9 organics foods a complete waste of money, but some of them can downright stop fatloss dead in it's tracks. Do you want to accidentally sabotage your fatloss results by choosing the WRONG organic foods? No one does...

Fortunately, the BioTrust crew just wrote a brand new report exposing all 9 of these disaster organic foods, and you can download it for free for the rest of the day.

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Eric Dempsey
MS, NASM Ftiness Nutrition Specialist
Dempseys Resolution Fitness