Diets

Healthy Meals at Fast Food Restaurants

Healthy Meals at Fast Food Restaurants

Did you forget your lunch at home? Are you like many of us who are trying to lose weight and meal prep for the week to ensure we get healthy lunch alternatives? If you are in a pinch, here are some better than expected choices for lunch.

Keeping a bottle of 1st Phorm Level-1 at the office:

1st Phorm Level-1 Protein is a complete meal in shake form. It tastes amazing and mixes instantly with water or almond milk (my personal favorite). At only $1.67 a serving and 25 grams of protein, you cannot lose with Level-1.

Order now w/free shipping: http://bit.ly/28TsWbh

Subway:

Subway has a ton of healthy options for lunch, however there are some dangers lurking.

  • Grilled Chicken Chop Salad, extra spinach, tomatoes, lettuce, cucumbers, NO CHEESE, NO DRESSINGS other than Oil and Vinegar. 20 grams of protein, 200 calories, less than $10 with water/diet coke.
  • 6 inch turkey on whole wheat or other bread. No dressings, all the veggies you want. 300 calories, 18 grams of protein. $6-$7 with water/diet coke

Chic-fil-A:

Chic-fil-A has one of the best options out there for a high protein low calorie meal, however many of the fried foods from Chic-fil-A can add inches to your waist.

  • 8 Pack Grilled Nuggets + Greek Yogurt Parfait: 300 Calories, 31 grams of protein. Under $10 with a diet coke/water.

Or skip the Greek Yogurt and stick with the Grilled Nuggets.

Wendy’s:

If you eat chili, it’s super easy and cheap to eat healthy at Wendy’s.

  • Large Chili and Diet Coke is only 310 calories, 10 grams of fiber, and 26 grams of protein!

Panera:

Panera has several healthy choices if you stay away dressings and prevent yourself from going overboard with the bread.

  • Bowl of Turkey Chili is only 260 calories and 17 grams of protein!

McDonald’s:

There are actually some healthy alternatives at McDonalds.

  • Hamburger Happy Meal has 390 calories if you stick to water.
  • Artisan Grilled Chicken Sandwich without dressing is only 360 calories and 37 grams of protein.

Taco Bell Power Menu Bowl:

Taco bell has many healthy alternatives, however the power menu bowl may be my favorite splurge.

  • Power Menu Bowl: If you go with sour cream, no ranch sauce, and no cheese it should be under 400 calories with a ton of protein!

 

You can eat healthy without cooking, however it is expensive and the temptation is there to really binge. With the above choices you can eat well without over-boarding on carbs, fat, and calories.

Do you have a recipe to share? Share it below!

Eat healthy my friends,

 

Dustin Holston

Teamnutritiontrain.com

 

 

 

Why 1st Phorm’s Level-1 Is the Best Meal Replacement Protein

Use this link to save big $$ and get free shipping on your entire order including Level-1 Protein! 

1st Phorm’s Level-1 is the best meal replacement protein ever…

Why? Watch Video Below: 

Summary:

  • Digests Well, No Bloat, NO GAS
  • Tastes Amazing (Cinnamon Cookie Batter and Milk Chocolate are my favorites)
  • Low Carb
  • High Protein
  • 5 Grams of BCAA
  • Slow Release Proteins (Digests slow, keeps you full longer)
  • Mixes easily with water, almond milk, milk
  • Cold Processed Proteins. Heat changes structure of protein in a negative fashion
  • Use for Breakfast, Lunch, Snack and save $$$ (Only $1.66 a meal)
  • Great for dieting, this is your high protein meal (less than 140 calories per meal)!
  • Great for bulking, add oats, whole milk, and a couple scoops!
  • 110% Money Back Guarantee from 1st Phorm

Use this link to save big $$ and get free shipping on your entire order including Level-1 Protein! 

7 Diet Lies That You Believe Are True!

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Don’t eat after 7:00pm, fat makes you fat, eliminate carbs, eat like a caveman, lifting weights make you look like a man, bench press makes boobs disappear, sit-ups create abs, IE, you’ve probably heard at least one of these golden rules of dieting and training. Are they true?

Don’t Eat After 7:00pm, It Will Turn To FAT:

This is one of my favorite diet lies. Your body burns calories 24 hours a day, 7 days a week. Some people stay awake during different parts of the day depending on work/school schedule. There isn’t a special time that you must stop eating to prevent fat from forming. It is all about Calories in vs. Calories out.

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Eating Fat Makes You FAT:

It is really unfortunate that we call the macro fat, Fat. Eating fat doesn’t necessarily make you fat or skinny. Your body needs fats to survive. The macro calorie “fat” is full of healthy and unhealthy macros that include healthy fats: nuts, fish oil, etc. ,and unhealthy fats: saturated and trans fats. Again: it is all about calories in vs. calories out.

Progress Photos

Couple years ago progress

Eliminate Carbs to Lose Weight:

News Flash: Carbohydrates are not bad for you. Too many carbohydrates are bad for you. Many people like to use no carb, or low carb diets to lose weight. These diets can be effective in losing weight but can also be dangerous. These diets work because carbohydrates are easy to recognize and easy to stay away from. Carbohydrates are your bodies chief source of energy. Your brain uses over 100 grams of carbohydrates a day just to function! I do like to eat carbs around certain activities. I will eat a carb heavy meal before and after I workout, and try to stay low carb the rest of the day.

Paleo Diet: Eat Like a Caveman:

This diet confuses me more than anything. Want to know the average life span of a caveman? Between 30-40 years of age. Why would you want to eat like a caveman?

Women Shouldn’t Life Weights, They Will Look Like A Guy:

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One of these two are a dude, both lift heavy weights

Testosterone makes women look like men, not heavy weights. Women can lift heavy weights and not be concerned with growing beards, getting 20 inch guns, or eating like a tyrannosaurus rex. Lifting weights can make your clothes fit better, and make you feel better about yourself. This leads me to…

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Bench Press Will Make My Boobs Go Away:

Sigh… Bench Press by itself will not make your boobs go away. Anatomy lesson: What are boobs made of? Answer: Fat, Milk Carrying ducts, lymph-nodes, and other stuff to help with the production of milk. Boobs actually have no muscle. They do though sit on top of the Pectoral Muscles. If the muscles under your boobs get bigger, what does that mean? It means that your boobs will get bigger. But wait, my friend lifted weights and she lost her boobs! This is because she was burning more calories than your body needs. If your body is in a negative calorie situation it will burn fat. Boobs are made of fat. Boobs will go down if dieting.

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Sit-ups Make You Have ABS:

Your abs are a lining of muscle that protects vital organs. Most people have fat over top of them that keeps them hidden. If you want your abs to show, you need to lose the fat underneath them. Unfortunately spot reduction fat loss doesn’t work. Doing sit ups can actually make your stomach bigger by growing the muscles and not diminishing the fat. Remember that 6 packs are made in the kitchen.

Summary:

There are a lot of misinformation on dieting and training on the internet. When in doubt feel free to email me: nutritionandpersonaltraining@yahoo.com and I will give you my honest opinion.

If you are looking for great supplements to help you lose weight fast, check out the line of weight loss stacks from 1st Phorm. I am personally offering the lowest price and free shipping on all orders by clicking here. 

 

Thank you,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

How to Diet- A Comprehensive Guide

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How to Diet- A Comprehensive Guide

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Dieting isn’t as hard, or as expensive as people make it out to be.

The Weight Loss Formula

As mentioned in the linked article the weight loss formula is simple.

(BMR) > (Calories Consumed)-(Calories Burned)

Or quite simply: Eat less calories than  your body needs. 

Step #1. Figure out how many calories your body needs to maintain current weight (BMR).

Before you can start dieting, you really should figure out how many calories your body needs to maintain your current weight . I like to use this calculator to calculate my BMR. Currently my BMR is approximately 1900 calories (I’m 5’8, 192, 32 years old). BMR is the calculation of how many calories your body needs to maintain current weight if you were just sitting and breathing all day. This doesn’t include what your body needs if you workout, work, etc.

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Step #2. How many pounds of fat do I want to burn each week?

Of the thousands of people who will read this article, I’m sure 95% of you will say “as much as possible”. Although this sounds like a good idea, it is not. Losing weight too fast can be detrimental to your health. You should want to lose weight safely and effectively while leaving as much muscle as possible.  The old adage is that cutting calories by 500 a day will help you burn 1 pound of fat a week. Although there are multiple studies confirming and denying the 500 calorie figure, I like to use it in my cheat sheet.

There are three ways to “cut calories”. The first way is to eat fewer calories. The second way is to burn those calories. The most effective way to diet is to do both. Burning calories through weight training and cardio will help you grow muscle and burn fat. Changing your diet will further help your weight loss journey. The third way to burn calories is through supplements such as The Bliss Go Pack or Commander Go Pack from 1st Phorm. These help speed up your metabolism to help you shred fat faster.

How many pounds should I shoot for losing each week? In most cases I don’t suggest trying to lose more than 1-3 pounds per week. This is equates to 4-12 pounds per month. Keep in mind that we are talking about “Fat” and not clearly just pounds. If you were normally eating a high sodium diet, you will lose a ton of water weight the first few weeks on top of the fat.

Equation:

To Lose 1 pound per week- Cut/burn 500 additional calories than your body needs each day.

To Lose 2 pounds per week- Cut/burn 1000 additional calories than your body needs each day.

To lose 3 pounds per week- Cut/burn 1500 additional calories than your body needs each day.

Step #3. How am I going to burn these calories?

Part A. Plan a Diet

I suggest starting out to try to eat your BMR. The BMR is the amount of calories your body needs at rest to maintain current body weight. Since you will be active and in the gym, your body is going to be burning much more calories than normal, so eating your BMR should be 500-1000 calories less than your body will actually need to maintain current body weight.

This means I need to shoot for around 1900 calories per day.

Sample Meal Plan

Breakfast- Level-1 Shake + Banana= 230 calories

Snack #1- 1 servings of almonds= 160 calories

Lunch- Broccoli and Chicken Breast (6 oz)- 330 calories

Snack #2- 1 servings of almonds- 160 calories

Dinner-2 fillets of Tilapia, 2 servings of brown rice (200 grams), Cauliflower- 500 calories

Post-Workout Snack- 2 servings of Phormula-1 + 1 serving of Ignition= 360 calories

Before Bed Snack- Peanut butter with apples- 200 calories

Total Calories= 1940

Part B. Workout Plan

When I’m cutting, I want to be in the gym at least 5 days a week. I like to hit specific muscle groups on specific days. I will then finish the workout by doing cardio.

Monday- Biceps/Triceps + 20 minutes HIIT

Tuesday- Chest + 20 minutes of HIIT

Wednesday- Legs + 20 minute jog

Thursday- Back + 20 minute jog

Friday- Shoulders + Calves + 20 minute HIIT.

Weekends- I may go for a jog or play basketball. I try to give my muscles the weekend off.

Part C. Supplement Plan

Supplements help supplement your diet and exercise. If you are a gym rat, you will need to supplement your diet more because you lose many vitamins and minerals through sweat. We also miss out on a lot of vitamins and minerals because of our diet. Many American’s don’t eat enough fish.

Here is my supplement plan:

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Commander + Thyro-Drive with Breakfast– Commander is my favorite fat burner on the market. Commander gives me energy, reduces cravings, and burns fat.

Commander  with Lunch– Commander is my favorite fat burner on the market. Commander gives me energy, reduces cravings, and burns fat.

M-Factor Hero before bed– A great multivitamin that isn’t pixie dusted. It works by giving you essential vitamin and minerals your body needs in a capsule, much more proven way to inject vitamins.

Thyro-Drive before bed– Thyro-Drive helps maintain optimal thyroid performance to maxmize weight loss.

Opti-Core before bed– Stress makes you gain weight, lack of sleep helps prevent gains. Opti-Core helps reduce stress and increase sleep.

Full Mega before bed– We don’t eat enough fish. Fish Oil is great for your heart, is an anti-inflammatory, and studies have shown weight loss with fish oil.

Creatine Post Workout-  I mix creatine with Ignition and Phormula-1 Protein post workout to help with muscle growth and recovery.

 

Summary:

Losing weight isn’t difficult, but keep consistent with it can be. Plan everything from your workouts, to your diet, to you supplements to ensure that you maximize the weight loss. After each month I take a look back to see if I achieved the results I wanted. I then make tweaks.

 

If you need further advice on diet, training, or other goals, feel free to email me: nutritionandpersonaltraining@yahoo.com. Also feel free to click on any of the links through the page to receive the lowest price and free shipping on your 1st Phorm orders.

 

Thank you,

 

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

1stphorm.com/nutritiontrain

 

Male and Female Body Types- What are you?

BannerBlissMale and Female Body Types

There are three main body types for males and females. These are: Ectomorph, Mesomorph, and Endomorph. Knowing which body type you have can help you design a diet and training program to help you optimize results.

Note: Use the following calculator to calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/ 

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Ectomorph: Skinny, lanky, and lean muscle.

Ectomorphs are characterized as skinny, lean, and lanky body types. They typically have narrow shoulders and narrow waists. They have a hard time putting muscle on, but typically have naturally lower body fat percentages.

To Gain Muscle: Ectomorphs should eat several meals a day (6+) with high protein and high carbohydrates. Cardio isn’t as important for this body type. Heavy weights should be used to help build muscle. Eat 500+ calories more than your BMR.

To Lose Fat: Ectomorphs should eat several meals a day (6+) with high protein, but low carbohydrates. You want to eat several meals to help preserve muscle and burn fat. High Intensity Interval Training for cardio should be used to help shred the fat and retain as much muscle as possible. Heavy/moderate weights should be used to build muscle. Try to eat around your BMR.

Ectomorph Examples: Skinny Girls and Me!

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Mesomorphs: Wide shoulders, big chest, and muscular.

Mesomorphs are just born with muscle. Typically have body styles that include wider shoulders, bigger chest, and gain muscle very easy. Mesomorphs also gain fat easier than ectomorphs. This style typically does well in physical sports and bodybuilding.

To Gain Muscle: Eat several high protein, low-moderate carbohydrate meals a day (+6).  Moderate/Heavy weights should be used to build muscle. Eat 300-500 calories more than your BMR.

To Lose Fat: Eat several high protein, low carbohydrate meals a day (4-6). High Intensity Interval Training and extended cardio several times a week.  Moderate/Heavy weights should be used to build/maintain muscle. Try to eat 300-500 calories less than your BMR.

Mesomorph Examples: Christina Holston and Phil Heath

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Endomorphs: Wide hips, wide shoulders, and gains fat very easy.

Endomorphs are “big boned people”. Typically hold much more fat than the other two body styles. Endomorphs have problems losing fat but can gain muscle pretty easily. Endomorphs do very well in powerlifting and strength activities.

To Gain Muscle: Eat high protein, low carbohydrate meals several times a day (6+). Heavy/moderate weights with little as possible rest between sets to keep heart rate up. Finish workouts with 15-30 minutes of cardio 3-5 times a week to prevent fat gain. Stay around your BMR and slowly increase it week to week until you see optimal gains.

To Lose Fat: Eat high protein, very low carbohydrate meals several times a day (6+). Keep healthy fats moderate, and eliminate as much non-healthy fats. 30+ minutes of cardio 5 times a week. Lift moderate weights with as little rest between sets as possible. Try to eat 500+ calories less than your BMR.

Endomorph Examples: Eddie Hall and girl below

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Other Body Types:

These are the three most common body types. There are people who fit multiple body types. We call them Ecto-Mesomorphs and Meso-Endmorphs.

Ecto-Mesomorphs: Very lean, lots of muscle.

Ecto-Mesomorphs have the best body style in my opinion. They typically are lean year round but hold a ton of muscle. They typically have average shoulder width with a ton of muscle. Typically keeps fat levels low year round.

Ecto-Mesomorph Examples: Dana Linn Bailey and Sadik Hadzovic

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Meso-Endomorphs: Huge, lots of muscle, and wide.

Meso-Endomorphs are born big and muscular. Typically have wider waist and shoulders, retain some fat, but have lots of muscle.

Meso-Endomorphs Examples: Markus Ruhl and Valerie Adams

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Questions, Comments, Concerns?

Hit me up below or email: nutritionandpersonaltraining@yahoo.com

Stay healthy my friends,
Dustin Holston
Personal Trainer/Sports Nutritionist

Stay Clear of HCG Drops and Injections!

Dr. Oz and other quacks have been suggesting the use HCG for weight loss. This miracle drug, as these quacks say, can make you lose 30 pounds or more in a month! But does HCG injections and drops really work for weight loss?

What is HCG?

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Human chorionic gonadotropin (HCG) is a hormone that supports the normal development of an egg in a woman’s ovary, and stimulates the release of the egg during ovulation. HCG is used to cause ovulation and to treat infertility in women, and to increase sperm count in men (From Drugs.com).

Note that HCG is the “pregnancy hormone”.

Why HCG for Weight Loss?

No idea. I have done some research and other than some doctors and chiropractors promoting its off label use for weight loss, there is no scientific studies showing it as being effective.

The FDA makes HCG branded supplements put on their label:

“HCG HAS NO KNOWN EFFECT ON FAT MOBILIZATION, APPETITE OR SENSE OF HUNGER, OR BODY FAT DISTRIBUTION. HCG HAS NOT BEEN DEMONSTRATED TO BE EFFECTIVE ADJUNCTIVE THERAPY IN THE TREATMENT OF OBESITY. THERE IS NO SUBSTANTIAL EVIDENCE THAT IT INCREASES WEIGHT LOSS BEYOND THAT RESULTING FROM CALORIC RESTRICTION, THAT IT CAUSES A MORE ATTRACTIVE OR “NORMAL” DISTRIBUTION OF FAT, OR THAT IT DECREASES THE HUNGER AND DISCOMFORT ASSOCIATED WITH CALORIE-RESTRICTED DIETS.”

So basically it is a hype product that people spend up to hundreds a month on. 

But I Heard the Diet Works?

Oh yeah, the HCG diet works. The reason why it works is that it makes you eat between 500-1000 calories a day. The bottle or provider will tell you that it only works with a low calorie diet. You know what works with a low calorie diet? Fat loss.

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You are Basically Starving Yourself with HCG!

HCG provides no benefit to a low calorie diet, and diets that include extremely low calories can cause a magnitude of health issues. Proper exercise and dieting will give you better results without the cost and the risk factors.

Summary

Stay clear of HCG drops and injections. This fertility hormone should only be used for fertility purposes. There are risks factors to HCG. The FDA and Mayo Clinic tells people to say clear of it. Why are people losing weight on HCG? They tell you to constrict your calories to 500. Anyone will lose weight, dangerously I might add, with such low calorie intake.

For men I’d suggest the Commander Go stack. For women I’d suggest the Bliss Go Pack. You can find these at http://nutritiontrain.1stphorm.com/shop/stacks/weight-loss-stacks

Questions?

If you have any questions, feel free to ask! You can email me 24/7 and get free exercise, diet, and other advice!

Email me: nutritionandpersonaltraining@yahoo.com

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist
http://www.teamnutritiontrain.com

Stress and Cortisol adds fat! OPTI-CORE will fight back and help you sleep!

Ever hear that stress is a bitch? That is because it is true! Stress hurts your sleep, and it equally hurts your body! The body has a hormone called “cortisol”. When stressed, your cortisol levels rise causing anxiety, lethargy, and weight gain! Even people who diet and exercise can have add weight gain from cortisol!

Here is a scientific study on stress-induced cortisol:

Stress-induced cortisol response and fat distribution in women

Recent studies have shown an association between uncontrollable stress and abdominal fat distribution. It has been suggested that changes in cortisol secretion might represent one possible mechanism for this relationship. This study investigated whether body fat distribution, determined by waist-to-hip ratio (WHR), is related to salivary cortisol levels in response to laboratory stressors. Subjects were 41 overweight women with a Low or a High WHR. Multiple measures of cortisol and mood were obtained during a session of stressful tasks (eg., timed arithmetic) and during a time-matched, control rest session. Also, background life stress and psychological trait variables were assessed. Compared to Low WHR subjects, High WHR subjects secreted significantly more cortisol during the stressful session after 60 minutes of stress, and considering the total area under the curve of secretion. This difference was not seen on the rest day. In terms of background and psychological measures, High WHR subjects were characterized by poorer coping skills and differences in mood reactivity. Specifically, although all subjects became more angry in response to the stressful session, High WHR subjects showed smaller increases in anger. This could indicate that they are more likely to evidence a helpless reaction to uncontrollable stress. These findings support the hypothesis that cortisol secretion might represent a mechanism for the observed association between stress and abdominal fat distribution. Furthermore, differences in coping and appraisal may suggest that a particular psychological pattern might influence the reactivity of the adrenal-cortical system to stress, and subsequent fat distribution (http://www.ncbi.nlm.nih.gov/pubmed/16353426).

So what can we do to prevent cortisol increases? 

OPTI-CORE by 1st Phorm

Purchase Here with Free Shipping! 

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Product Information:

There are several key factors to losing fat and one of the most important, and often ignored is controlling the levels of the harmful stress hormone called cortisol. In today’s society stress is everywhere and whether it’s mental, physical, or emotional it increases your cortisol levels. When your cortisol levels remain elevated it signals your body to hold onto fat in your midsection as well as cause lethargy, anxiety, and a weakened immune system. Opti-Core™ was formulated to reduce your cortisol levels, bringing them back down to a healthy level, in order to promote optimal weight loss results and an overall healthier you. A prominent factor in reducing cortisol and maintaining those healthy levels is deep, restful sleep. The AdrenaCort Recovery™ in Opti-Core helps you unwind, and relax to reduce stress levels. By reducing stress and getting a relaxing night’s sleep, cortisol levels will be dramatically reduced. This optimizes your metabolism and allows your body sufficient time to recover to its full potential. We’ve addressed another key nighttime fat loss problem by adding our Lipozyme Optimizer™ to further enhance recovery. We do this by aiding in digestion and nutrient assimilation while you are asleep. A proper blend of digestive enzymes keeps your body’s metabolism working as efficiently as possible, keeping your metabolism up, even while you sleep. This positive impact on your metabolism not only helps assist with fat-loss while you sleep, but puts you in an optimal fat burning state immediately upon waking.

Ingredient Analysis: 

Vitamins and Minerals:

  • Zinc Chelate: Helps with immune system, cell growth, and control insulin
  • Magnesium Asparate: Great for muscles, nerves, cells, sleep, and hormone functions
  • Vitamin B6: Can decrease chances of psychological illness and increase metabolism

AdrenaCort RecoveryTM

  • GABA: Helps control stress and increases relaxation
  • Valerian Root: Relaxes central nervous system and used as sleep aid
  • Kava Kava: Used to reduce stress and relax
  • 5 HTP: Helps with relaxation and studies show it effective for limiting binge eating
  • Alpha GPC: Supports cognitive function
  • Melatonin: Helps with relaxation and sleep

“AdrenaCort Recovery is a fantastic combination of stress reducing compounds and sleep aids.”

Lipozyme OptimizerTM

  • Alpha and Beta Amylase, Protease, Lipase, Cellulase, and Lactase: Digestive aids that help breakdown food
  • Bromelain: Digestive Aid
  • Black Cherry: Digestive Aid

“Lipozyme Optimizer is a great combination of proven digestive aids to help breakdown food and get them out of your system faster.”

Overall, OPTI-CORE with the combination and diet and exercise should not only help you lose weight faster, but also help you sleep and recover better. OPTI-CORE comes in a great stack with Bliss and Thyro-Drive that will help you lose weight fast 24 hours a day. You save a lot of money by purchasing the stack!

Train hard my friends!

Dustin Holston

1st Phorm

http://www.teamnutritiontrain.com

Serving Size: 3 Capsule
Servings Per Container: 20
Amount Per Serving % Daily Value
Zinc Chelate 30 mg 200%
Magnesium Aspartate 450 mg 113%
Vitamin B6 10.5 mg 525%
AdrenaCort RecoveryTM: 1500 mg +
[GABA, Valerian Root, Kava Kava, 5 HTP, Alpha GPC, Melatonin]
Lipozyme OptimizerTM: 250 mg +
[Digestive Enzyme complex (Alpha and Beta Amylase, Protease, Lipase, Cellulase, and Lactase), Bromelain, and Black Cherry.]
OTHER INGREDIENTS: Gelatin, silicone dioxide, and magnesium stearate.