Oct 26 2013


Categories: Did You Know | Posted by: Michelle Price


L-Carnitine is derived from amino-acids and transports long-chain acyl groups from fatty acids into the mitchondria matirx so they can be broken down through B-oxidation to acetyl CoA to obtain usable energy via the citric acid cycle (1)  and help burn unwanted body fat.

Your body makes it in the liver and kidneys and stores it in the skeletal muscles, heart, brain, and sperm.

Usually, your body can make all the carnitine it needs. Some people, however, may not have enough carnitine because their bodies cannot make enough or can’t transport it into tissues so it can be used. Some other conditions, such as angina or intermittent claudication, can also cause low levels of carnitine in the body, as can some medications.

Carnitine has also been proposed as a treatment for many conditions because it acts as an antioxidant i.e.  heart conditions, PVD, diabetic neuropathy, ect (4) Antioxidants fight harmful particles in the body known as free radicals, which damage cells and tamper with DNA. Antioxidants can neutralize free radicals and may reduce or help prevent some of the damage they cause. (4)

Food Sources:

The highest concentrations of Carnitine are found in red meat and dairy products.

Carnitine can be found at significantly lower levels in many other foods including nuts and seeds (e.g. pumpkin, sunflower, sesame), legumes or pulses (beans, peas, lentils, peanuts), vegetables (artichokes, asparagus, beet greens, broccoli, brussels sprouts, collard greens, garlic, mustard greens, okra, parsley, kale), fruits (apricots, bananas), cereals (buckwheat, corn, millet, oatmeal, rice bran, rye, whole wheat, wheat bran, wheat germ) and other foods (bee pollen, brewer’s yeast, carob) (1)

Table 1: Selected food sources of Carnitine [2]
Product Quantity Carnitine
Beef steak 100 g 95 mg
Ground beef 100 g 94 mg
Pork 100 g 27.7 mg
Bacon 100 g 23.3 mg
Tempeh 100 g 19.5 mg
Cod fish 100 g  5.6 mg
Chicken breast 100 g  3.9 mg
American cheese 100 g  3.7 mg
Ice cream 100 ml  3.7 mg
Whole milk 100 ml  3.3 mg
Avocado one medium 2 mg
Cottage cheese 100 g  1.1 mg
Whole-wheat bread 100 g  0.36 mg
Asparagus 100 g  0.195 mg
White bread 100 g  0.147 mg
Macaroni 100 g  0.126 mg
Peanut butter 100 g  0.083 mg
Rice (cooked) 100 g  0.0449 mg
Eggs 100 g  0.0121 mg
Orange juice 100 ml  0.0019 mg
20 to   200 mg are ingested per day by those on an omnivorous diet, whereas those on a strict vegetarian   or vegan   diet may ingest as little as 1 mg/day. (3)(1)

No advantage appears to exist in giving   an oral dose greater than 2 g at one time, since absorption studies   indicate saturation at this dose. (1)

Doses greater than 3g per day can cause side effects such   as can cause nausea, vomiting, abdominal cramps, diarrhea,   and a “fishy” body odor. 



Available Forms:-

L-carnitine: the most widely available and least  expensive

Propionyl-L-carnitine: Often used in studies for   heart disease and peripheral vascular disease

Avoid D-carnitine supplements. they  interfere with the natural form of L-carnitine and may cause side-effects

If  you have a pre-existing medical condition, please speak to your health care provider  before taking L-Carnitine and respect the recommended dosage. 

Michelle Price BScPt

WBFF & IFPA Figure Pro



2) Steiber A, Kerner J, Hoppel C (2004). “Carnitine: a nutritional, biosynthetic, and functional perspective”. Mol. Aspects Med. 25 (5–6): 455–73. doi:10.1016/j.mam.2004.06.006. PMID 15363636.

3) Linus Pauling Institute at Oregon State University




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Effects Of Oatmeal On Cholesterol

Categories: Did You Know | Posted by: Michelle Price

By:R. Morgan Griffin WebMD Feature

Reviewed by: Brunilda Nazario, MD



Oatmeal, that sturdy breakfast food from your grandmother’s kitchen, has a lot going for it. Not only is it a fine way to start the day, but it can also really bring down your bad LDL cholesterol levels without lowering your goodcholesterol. The same goes for oat bran, which is in some cereals, baked goods, and other products.

How Do Oats Help?

Oatmeal is full of soluble fiber, which we know lowers LDL levels. Experts aren’t exactly sure how, but they have some ideas. When you digest fiber, it becomes gooey. Researchers think that when it’s in your intestines, it sticks to cholesterol and stops it from being absorbed. So instead of getting that cholesterol into your system — and your arteries — you simply get rid of it as waste


What’s the Evidence?

There’s plenty of evidence that eating oatmeal lowers cholesterol levels. It’s such a well-accepted belief that the FDA gave it the status of a “health claim” in 1997. This allows manufacturers to advertise the heart-healthy benefits on boxes of oatmeal and other products.

Some studies have shown that oats, when combined with other cholesterol-lowering foods, can have a big effect on cholesterol levels. In a study published in the American Journal of Clinical Nutrition, researchers tested cholesterol-lowering drugs against cholesterol-lowering foods in a group of thirty-four adults with high cholesterol. Oat products were among the chosen foods. The results were striking. The diet lowered cholesterol levels about as well as cholesterol drugs.

Getting Oatmeal Into Your Diet

It’s fairly simple to work oatmeal into your meal plan. Start with the obvious: enjoy hot oatmeal in the morning.

“Oatmeal makes a filling, healthy breakfast,” says Ruth Frechman, RD, a spokeswoman for the American Dietetic Association. She suggests that you add bananas or walnuts. If you’re not so keen on hot oatmeal, try a cold cereal that’s made from oat bran.

But oatmeal isn’t only for breakfast. “Ground oatmeal can be added to any food,” Frechman tells WebMD. You can add it to soups and casseroles. You can add some to breadcrumbs when you coat food for cooking. You can also add it to many recipes for baked foods. For instance, the American Dietetic Association suggests swapping one-third of the flour in recipes with quick or old-fashioned oats.

Do keep in mind that not everything with “oatmeal” in the name will be good for you. For instance, some so-called oatmeal cookies might contain very little oatmeal and lots of fat and sugar. So pay attention to the label. Look to see how much soluble fiber is in the ingredients.


How Much Do You Need?

Most adults should get at least 25 grams of fiber a day. But the average Americans only eats about 15 grams of dietary fiber a day. So you should aim to double or triple your intake by consciously adding soluble fiber to foods.

There are 3 grams of soluble fiber in 1.5 cups of oatmeal – enough to lower your cholesterol, according to the American Dietetic Association. It may be a bit much for breakfast, so just add in oatmeal or bran to dishes at other times of the day.


** Information taken from http//:

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Oat Bran Pancakes- Recipe provided by Samuel Dixon

Categories: Recipes | Posted by: Michelle Price
Oat Bran Pancakes
-1/3 c oat bran or 1 min oatmeal -
-1/3 c fat free or 1% cottage cheese
-1/3 c eggwhites … -
- 3 tbsp whole flaxseed -
You can add a scoop of protein.
Whisk together and prepare in a hot pan. Use coconut oil in the pan
Use Walden Farms sugar maple syrup.
You can reach Samuel on his Facebook page
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Sugar Free Cheesecake

Categories: Recipes | Posted by: Michelle Price




450 grams of light cream cheese

1/2 cup of splenda or stevia

1 tsp of vanilla

3 eggs

2 cups of light sour cream


1 cup of graham wafer crumbs

1/4 cup of spenda or stevia

1/3 cup of melted coconut oil


Cook at 350 until small cracks start to form on top of cake.


Remove and let cool

** Can make one big cheesecake or several mini cheese cakes. (use aluminum muffin liner and place in muffin tin)






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Benefits Of Magnesium

Categories: Did You Know | Posted by: Michelle Price

Benefits Of Magnesium

Magnesium (Mg12) is an essential mineral that has proven to have human nutritional benefits. It plays a vital role in the production and transport of energy, muscle contraction and relaxation, protein and fat synthesis. It also acts as an antioxidant.

Magnesium has also shown to provide benefits against Cardiovascular Disease (CVD),Osteoporosis, Diabetes and Hypertension.

Several studies have also demonstrated that Magnesium can help decrease lactate production and increase brain glucose metabolism & availability during exercise.  This is an interesting fact as the brain and central nervous system (CNS) where shown to alter the extent of muscular fatigue perceived.

Ie higher brain glucose = lower perceived fatigue

J Exp Biol 204 2001; 3225-3234

Magnesium can be found in some of these nutrients:

Whole grains

Green leafy vegetables




Recommended daily dose:

  • Children
    • 1-3 years old: 80 milligrams
    • 4-8 years old: 130 milligrams
    • 9-13 years old: 240 milligrams
    • 14-18 years old (boys): 410 milligrams
    • 14-18 years old (girls): 360 milligrams
  • Adult females: 310 milligrams
  • Pregnancy: 360-400 milligrams
  • Breastfeeding women: 320-360 milligrams
  • Adult males: 400 milligram


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Oct 13 2012
Protein Pancakes

Protein Pancakes

Categories: Recipes | Posted by: Michelle Price

Protein Pancakes:


  1. 2 egg whites (or egg substitute),

  2. 2/3cup (88g) of protein powder (Flavor of choice)

  3. About 1/2 cup (66g) of water (add quantity for wanted consistency)

  4. 1 tbs of oil (coconut or olive)

  5. 1/4 to 1/2 tsp of baking soda, or baking powder,

  6. 1/4 tsp salt if desired or salt substitute.

The recipe makes 2 large pancakes, or about 6 of a 4 inch pancakes.

** Can also add greek yogourt, low fat cottage cheese, berries or some oatmeal as desired for different texture and taste.  Enjoy!!!

 ** Can use Sugar Free/Carb Free Maple Syrup by Walden Farms

  • 3 C***ups Oats
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Roasted Lemon Garlic Brussel Sprouts

Categories: Recipes | Posted by: Michelle Price

Healthy Tasty Greens


1- 1 cup of Brussel Sprouts

2-  2 Garlic cloves

3- 3 tbsp of lemon juice + 1 lemon

4-  2 Scallions

5- 2 tsp of sea salt

6- 2 tsp of pepper

7- 1 tsp of coconut oil


1- Preheat Oven to 400 degrees

2- Wash & trim brussel sprouts. Remove outer leaves and cut lenght wise through the core

3- Heat coconut oil & lemon juice and place sprouts in skillet flat side down

4- Add garlic + scallions

5-  Cook at low-medium heat

6- Once sprouts have softened, place in a pan

7- Add sea salt + pepper

8- Roast in oven for 10 minutes or until golden. Flip sprouts and re-roast for another 10 minutes.

Top with a sprinkle of sea salt and place fresh lemons on the side.



Nutritional Facts:

1 cup of brussel sprouts:

Calories= 65 ( + 117 calories if use 1 tbsp of oil)

Protein= 3.38g

Dietary Fiber: 3.80 g (10% of RDA)

Carbs: 12.9 g

Fat: 13.6 g

*** If you are watching your fat intake, you can omit the coconut oil and simply use lemon juice.

(However, coconut oil is more readily metabolized than other oils.)


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CHEAT COOKIES- Cream Cheese Sugar Cookies

Categories: Recipes | Posted by: Michelle Price


  •                     1 cup white sugar
  •                     1 cup butter, softened
  •                     1 (3 ounce) package cream cheese, softened
  •                     1/2 teaspoon salt
  •                     1/2 teaspoon almond extract
  •                     1/2 teaspoon vanilla extract
  •                     1 egg yolk
  •                     2 1/4 cups all-purpose flour
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Aug 17 2012

Did you know? B6 ......

Categories: Did You Know | Posted by: Michelle Price

B6 can assist in weight loss by acting as a natural diuretic.

Max daily dose: 50mg/day

Some food items containing B6: Bananas, Wheat germ, Chicken, Liver, Walnuts, Sunflower seeds

** B6 most effective and recommended when combined with B12 & B Complex

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Categories: My Thoughts | Posted by: Michelle Price

Well it’s about that time where all our hard work will be put to the test. The WBFF Worlds is just 10 days away. I must say I am very excited to be hitting the stage for the first time as a PRO with so many amazing ladies.

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