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Tell us a little about yourself and why you decided to make a change to your health? My name is Mel and when I was 25 years old my father died from liver cancer at the age of 59 years old. He was one of a total of nine brothers and sisters. His whole family has died in their fifties or sixties and that is the last thing I want my family to deal with. I took a close look at myself and realized it was time to take MY life seriously and get help because I was 308lbs and felt trapped in my body. I decided that weight loss surgery was for me and got VSG on 5/13/2015.  Tell us how you discovered Devotion Nutrition and how it has helped you stay Devoted to your goals. I found Devotion through instagram and after reading and watching reviews, I knew we had to try it. Devotion is versatile because you can use it in so many different ways. I love to use it as a pudding or a waffle. Keeps my breakfast healthy and on point. Devotion has helped me reach my protein goals on a daily basis. As a Bariatric patient I need to have 80 grams a day to hit my protein goals and with devotion I am able to achieve that regularly.   What are your favorite Devotion products? Do you have a favorite Devotion recipe?  My favorites are Brownie Batter and Angel Food cake. The Brownie Batter is the best for a pudding, which I use as a late night snack, and I feel guilt free. I use Angel Food Cake for all my waffles because I mix that with their flex flavors like Boston Cream Donut or Monkey Bread to give it a little sweet kick.. They are delicious!  What goals did you achieve this past year?  This past year I was able to hit my protein goals almost everyday! This is such a huge deal for me. I need to hit it every day to maintain or lose weight.  When it comes to eating well what are your top 3 recommendations if someone doesn’t know where to start?   Protein First at each meal Use Protein powders to supplement Drink lots and lots of water How did you manage to alter your eating patterns and accommodate the rest of your family? We decided that we would make a meal plan together. We went through the house and got rid of anything that was tigger food for myself. Once we started to make dinners together everything fell into place! What is your favorite form of exercise to do and why?  My favorite exercise is a full body workout like HIIT workouts. I am all about losing weight and tuning up evenly.   What is your favorite form of cardiovascular exercise to do and why? Cycling. When I went back to the gym for the first time I joined a cycling class and it was rough. But after a few weeks I was able to keep up with everyone in class and I felt great after each session.  What is your favorite  healthy food to eat? What is the recipe? My favorite healthy food right now is my jalapeño chicken salad. It is 8 ounces of cream cheese, 3 large cans of chicken (or rotisserie chicken) 1/2 cup of green onions, 1/2 cup of chopped jalapeños, chopped up fresh bacon, salt and pepper to taste. I have this a few times a week. Great source of protein, veggies, and good fats.  What is your least favorite healthy food to eat? Fish!!! I just can't stand the taste.  What is your favorite cheat meal? French Fries all the way!! What is your best piece of advice for those just starting to exercise? I would say to go to the gym and join some group exercise classes that seem fun to you.. Going to the gym is a way to get connected to your body and find out what you genuinely like. Try out all the machines and workout classes so you can figure out what you like and don't like. It might surprise you what you go towards too. I fell in love with cycling classes, and the row machine. I also enjoy squats, kettlebell swings, and deadlifts! I thought I would never say that I enjoyed working out but I do!! You just never know so don't be afraid to go!! What is your goal for this year?  This past year I have fallen out of my routine and I am working on getting that back in my life.  Everyday I get up and plan to do something physical. Once the gyms are open in our area I will be back at the GYM! How do you continue to stay devoted to this lifestyle?  I keep making goals for myself and creating challenges, on my PODCAST page which is Our Sleeved Life Podcast, to make sure I stay accountable! We do challenges every month with our followers and we help each other everyday to make sure we hit goals!!

Vacations and traveling can be so fun and exciting... but for those of us who thrive off routine and structure within our healthy fitness lifestyles, traveling can  be pretty overwhelming and often a stressful time. I can only speak for myself but for many years, especially after I had my three kids, I had to keep a strict routine just to keep my sanity. In fact, I’ve often joked that my life can sometimes feel like that movie, Groundhog Day. Wake up, coffee, emails, cardio, kids, work, train, cook, kids, clean, repeat…   Traveling is a great way to add some spice to your life, see new places and explore the world but it can also feel like it derails you from that daily grind and focus. For many years the thought of traveling got me anxious. My mind would go into panic mode about my routine. “I need my morning coffee as soon as I wake up! Where will I do my cardio? Will we find restaurants with healthy food selections? Will I be able to drink enough water? How will the time change affect my sleep?” The thought of getting so off my routine gave me so much anxiety that for many years I opted to just stay home. Well, let me tell you, I missed out on a lot of fabulous trips, opportunities and life experiences. What a shame! It wasn’t until my 30’s that I realized that this “fitness lifestyle” I created was my life and because I made it my lifestyle it can go and exist wherever I go! My lifestyle did not have to stop just because I was traveling. Now, don’t get me wrong, it took me some innovative thinking and plenty of planning and prepping to basically learn how to mimic my lifestyle no matter where I went. Here are my top travel tips that I do every time I travel now to help ensure my fitness lifestyle doesn’t get completely derailed. 1.  Flight snacks! I always bring my own snacks for the flight. People think I’m crazy when I pull out a huge bag of cut veggies, turkey or chicken in foil or Devotion protein muffins but I’m sure glad I have it all especially on long flights! I usually make a dozen protein muffins and they hold up great even if they get smooshed in my bag.    2.  I rarely ever eat breakfast out when I travel. I figure out how many days I’ll be gone and pre-portion out servings of oatmeal in little zip lock baggies. I pack plastic spoons and sometimes even 1-2 small plastic bowls and then I also take the same number of packets of Devotion Nutrition protein powder with me. Most hotels I have stayed at have coffee makers so as long as I have hot water from the coffee maker, I’m able to make oatmeal and protein pudding for 1-2 of my meals! How easy is that? 3.  Supplements.  I always pack my daily doses! Depending on your travel destination, you'll want to keep your Vitamin D3 levels on track so you can really enjoy yourself!  Also, long flights, jet lag, and even long road trips can affect your immune system, so I definitely recommend taking our Immune Support daily before and during travel!  Nothing ruins a fun trip faster than seasonal depression or getting sick on the road!    4. Coffee is the other big morning issue. One time I was going to Las Vegas and I knew the hotel did not give us a coffee maker. I actually went on Amazon and bought an electric hot water kettle that I was able to plug in in the room, boil water and make instant coffee packets I brought! The coffee was hot and delicious and I was able to enjoy a cup as soon as I woke up every day! Of course I bring Flex Flavors and Devotion protein and a shaker to make a protein creamer for a latte to start the day!    5. I always pre-portion snacks like almonds and bring protein bars and beef or turkey jerky as well. Traveling can be tough with snacking so as long as you have quick easy snacks with you, you won’t end up starving and eating the wrong things along the way.   6.  Water! I always splurge on a big bottle of water as soon as I get where I’m going. Most nice hotels have fill up stations so I use that bottle a few times and make sure I continue to refill it. The flights always make me retain water so flushing water as much as you can once you arrive and continue to travel is a must!   7.  Eating out at restaurants when you travel can be tough! The mind set on a trip or vacation is already that you want to enjoy but I’ve had the tendency to enjoy way too much and that gets me in big trouble and not feeling great the next day! I try hard to stay away from fried foods when I travel. Even ordering the healthiest looking thing on the menu can be deceiving. Order as simple as possible if you are trying to keep it tight. Order veggies steamed, no butter or oil and try to order your meat grilled or blackened. I love to make my own dressing with lemons and salt and pepper, a Golden butter Flex Flavor and some vinegar. Get creative to keep the extra calories low!   8.  Workouts! I’ll be honest, often the first thing I check for in a hotel where I stay is if it has a gym. Getting in my morning cardio and staying on my routine is so important to me so I always make sure I wake up with plenty of time before my day begins to get in a quick workout. If the hotel or house I am staying at doesn’t have a gym, I either take myself outside for a run and enjoy the new views, do some tabata style plyometrics in my room or even head to town and see if I can get a daily pass to a local gym. If I’m only gone for a couple of busy days I will completely take off from the gym. It's a perfect time to let my body rest and recover but if I’m on a trip for an extended period of time, I will find a way to get some exercise!    9. Sleep! Oh sleep or lack of sleep can really make or break a trip. Time changes can be tricky and I just learned that on a recent trip to Alaska with my kids. Not only was there a huge time change but Alaska also didn’t get dark until 3am this time of year. I didn’t want my sleep pattern disrupted so I brought my Devotion PM Recovery tub with me and continued to take my scoop every night just like I do at home. I try to keep the same routine at night just like in the morning. I use my Lavender Pain Stick on my neck and apply my lip balms before bed as well so those all came too!  Don’t get it twisted, I am far from perfect on trips. Do I make a huge effort to stay devoted to my lifestyle, yes, but do I also let go and have some fun, of course. The trick is not going too far from our routines so when we return we don’t have a huge mess to clean up. Lord knows I have returned from trips looking and feeling like a person I was not very pleased with. So don’t be overly hard on yourself. Be prepared, keep it tight in certain areas, enjoy new foods and experiences and continue to practice healthy traveling!

To Our Devoted Customers:   We want to start off with a heartfelt THANK YOU for your business and support over the years. Devotion has grown beyond our wildest expectations and we’re dreaming BIG for the future to bring you the best quality fitness supplements on the market.   You may or may not have noticed prices increasing for many whey-based protein brands recently.  COVID19 has impacted the supply chain in a way we have not experienced before. There are shortages of packaging, ingredients, truck drivers, boats, etc, all of which impact the price of the final product that you, the consumer, buy.  Increasing demands and supply shortages are an issue that companies are dealing with across the industry right now — and it’s something we need to talk about.    At Devotion Nutrition, we have always prided ourselves on the quality of our products and the transparency and integrity of our business practices — so you can fuel your body with only the best!    Devotion Nutrition protein is NOT a white label product. Our product is one of the highest quality custom blended protein powders available on the market. We never want our customers to worry about gluten, added sugar, or amino spiking. That’s why every ingredient we use, we hand-select and stand behind. Our unique formula is designed to be extremely versatile & good for cooking, baking, making simple shakes and puddings. Each serving contains 20 grams of clean protein — 80% isolated whey & 20% micellar casein blend — plus six essential digestive enzymes and 1 gram of MCT.   As of August 2021, our whey protein supplier put a massive price increase on the whey protein we have always used that makes up 80% of the protein in our blend. Companies large and small are battling for this ingredient — making it difficult to find & much more costly. Instead of trying to change our formula, we unanimously decided we WILL NOT compromise the quality of our protein powder.    After absorbing as much of the cost as we possibly could for as long as we could, we've made the difficult decision to increase our protein powder prices effective Tuesday September 7, 2021.  We will continue to honor our commitment to our customers by maintaining the integrity of our products through third-party testing — so you can always count on Devotion to deliver quality nutrition.   We want to give a huge THANK YOU to all the loyal customers who have shopped with us, supported us, and have become a part of the Devotion family through the years.    Please enjoy our current prices through September 6, 2021.   The Devotion Nutrition Team  

Our names are Kellie and Mel and after 20 years of friendship and us both having bariatric surgery 4 years apart and realizing how little support in out there we created Our Sleeved Life Podcast! We have lost over 250 lbs, and our mission is to end the stigma of weight loss and weight loss surgery by educating the world about what bariatric surgery is really all about and also showing others that having weight loss surgery is nothing to be ashamed of. During our successful journeys we have followed these steps when trusting the process and want to share them with you in hopes that they help when it gets rough! Trusting the process after you have had weight loss surgery……easier said than done right?!? We both heard this all the time during our journey and we still have to remind ourselves that this is not a journey that ends when you hit your goal weight. This is a journey that is ongoing for your whole life….let us say that one more time LIFETIME. So many believe this is the “easy way out” or we “cheated” by having this procedure, BUT what most don’t understand is that there is so much that goes into the process after weight loss surgery especially when you are going through a stall or you think “that’s it that’s all the weight I’m going to lose”, so in hopes that when you are going through a time like we just described, follow these steps:1.  The number one thing to remember with trusting the process is to follow your plan and what your surgeon and nutritionist recommend. There are some base numbers that most every weight loss surgery clinic go by and those are get at least 80g of protein and 64oz of water a day - in the beginning it will be difficult but just keep trying. Here is a daily liquid diet schedule that Kellie used when she was newly post op. We have tried so many protein powders and by far our favorite is Devotion nutrition. Its very versatile and not only is it great for protein shakes in the beginning of your journey but you can bake with it and also put it in your coffee so you get a boost of protein with your morning dose of caffeine when you are further out post op. 2. Try not to weigh yourself until a month after surgery and if you can wait 2 months post op because weight fluctuates a lot and so much plays into it, you could have water weight, or if your are female it could be your period. Also right after surgery your body is going through a ton of changes and trying to figure out what just happened so remember to give yourself grace. 3. Take measurements of your body, sometimes when the scale doesn’t move the inches do! So keep track of the measurements for those days that you get frustrated by a stall.4. NSV - Non scale victories like measurements are a great way to readjust your mindset when trying to trust the process. When you are in a stall or the numbers on the scale aren’t budging you can also count on the little things like the towel closing or you fitting in an outfit. They don’t matter how major the NSV is, because its still a victory! 5. Not every journey is the same! Try not to compare your journey with someone else’s, even if you are the same starting weight and surgery date they might progress faster or slower than you. We also say that at the end of the day this surgery is about you and only you. So focus on yourself instead of anyone else’s progress.6. Create side by side photos! When we are feeling like we haven’t made progress because its hard to see it in yourself we create those face2face Friday or transformation Tuesday photos and they really help us to SEE the changes and focus on how far we’ve come instead of the negative self talk that we tend to have when we don’t think we are progressing as fast as we would want. We are experts in this field because with Mel being 6 years post op and Kellie being 2 years and although we have had struggles we have used these tips throughout our journeys to stay focused and have become very successful with our weight loss and overall health.Our Sleeved Life Podcast has hit their 1-year anniversary and you can find their weekly episodes that expand on this subject and more on any podcast platform or by going to their website oursleevedlifepodcast.com. They are also very active on Instagram, Facebook, Youtube, Twitch and TikTok! We are the voice of this community, and we will fight for them and you! Kellie & Mel  

Tell us a little about yourself and why you decided to make a change to your health?  My name is Stephanie Ranallo. I'm 33 years old, originally from Pittsburgh, PA now living in Melbourne, FL. I am a lifestyle and weight loss surgery coach for LOUD Lifestyle training. I've been a nurse, specializing in heart surgery for 12 years and now in school to be a family nurse practitioner. I was not always fit and active. I grew up as an obese child and topped the scale at 301lb in my late 20s. I have done every diet in the book. Done every trick of the trade. Ultimately, I decided to have vertical sleeve gastrectomy, a form of weight loss surgery, at 28 after multiple failed fertility treatments. Not to mention, I was pre-diabetic, on thyroid medication and was about to be placed on oxygen overnight due to the inability to breathe while sleeping.   I went through the weight loss surgery program three times before it stuck. After that, I changed my life, learning about fitness and nutrition, really applying myself to my second chance at health.  Tell us how you discovered Devotion Nutrition and how it has helped you stay Devoted to your goals. I discovered Devotion through a friend of mine who used flex flavors during her bikini prep. I was newly out of VSG surgery and bought myself samples of the protein and a rainbow box. It was way before the re-branding and I have been using Devotion daily since 2016. There isn't a day that goes by that I don't have Devotion. As a girl who loves her sweets, Devotion just made sense. The hype does stand up and Dana/the Devotion team keeps making the products better and better with each passing year. I don't know how successful I would have been, LONG TERM, without Devotion as a staple.  What are your favorite Devotion products? Do you have a favorite Devotion recipe? If I had to pick one, Mocha Java protein powder. I love everything though. Favorite recipe - I love a good fluff, puppy chow or monkey bars. What goals did you achieve this past year?  This past year has been crazy!  I moved states. Changed careers. Networked. Grew mentally and physically. Make new connections. Started school.  Mental, emotional and physical growth was achieved on so many levels When it comes to eating well what are your top 3 recommendations if someone doesn’t know where to start?  Protein with every meal, do not drink your calories in sugary beverages, add one large salad a day. How did you manage to alter your eating patterns and accommodate the rest of your family? I stayed in my lane really. When I started my journey, my ex-husband was not dieting, nor care to. I would still cook for him, but tailor what I would have. For example - if he was having rice, I would eat the same thing, but dub out for cauli rice. I would essentially cook MY meals and he could have HIS meals.  What is your favorite form of exercise to do and why? Strength training. Not only does it make you feel strong and powerful... as women, it is super important we are using our muscles to help prevent osteoporosis long term. Also weight training increases metabolism AND gives women the shape that they most desire.  What is your favorite form of cardiovascular exercise to do and why? HIIT. Keeps it moving and interesting. What is your favorite  healthy food to eat?  What is the recipe? I try to keep things as simple as possible and build my plate with half veggies, 1/3 protein, 1/3 complex carb, and low fat. I'm a lower fat dieter. Also, SEASON YOUR FOOD AND USE ZERO CALORIE CONDIMENTS! What is your least favorite healthy food to eat?  ummmm... not sure. Nothing comes to mind. I like food. What is your favorite cheat meal?  Going to sound crazy, but I love Devotion, oats, PB and pretzels so much. I will pick that as an additional treat. Or sushi.  What is your best piece of advice for those just starting to exercise?  Start walking. Get steps in every single day! Movement is medicine! What is your goal for this year?  Grow my business, start a new business. Continue to network. Road shows with Devotion and leaning more and more into my lifestyle.  Getting ready to start clinicals for school and graduation!  How do you continue to stay devoted with this lifestyle? I made it legitimately my LIFESTYLE. I love my diet. I love training, Devotion is a staple for me, always!  It keeps me from eating cakes and treats. I look forward to it daily!  

Vitamins and minerals are the essential micronutrients, which play several important functions in your body. For example, maintain bone health, support blood circulation, heal wounds, and bolster your immune system. They also make a major contribution in the repair of cellular damage and metabolism of macronutrients such as carbohydrates, proteins, and fats to yield energy. What are vitamin D3 and K2? What are vitamin D3 and K2? Vitamin D3 is also commonly known as the sunshine vitamin because your skin can produce it in response to sunlight. It is a fat-soluble vitamin; the other two types are D1 and D2. This vitamin plays many functions in your body, but most important is the absorption of phosphorus and calcium. Also, contribute to maintaining the functioning of your immune system. So, it is mandatory to consume an adequate amount of vitamin D3 to maintain your body’s normal growth and development. However, deficiency of these vitamins can cause several health issues such as osteomalacia (softening of bones) and osteoporosis (bones become fragile). The major food sources of vitamin D3 are salmon, sardines, egg yolk, fortified milk, yogurt, cereals, and orange juice. Vitamin K2, as long-chain Menaquinone (MK7), is another essential fat-soluble vitamin. The MF7 foam of vitamin K has a longer half-life and longer bioavailability in your body. It is important in maintaining your circulatory system, which maintains your heart health, lowers the risk of cardiac disorders such as atherosclerosis, stroke, and vascular diseases. Thus due to its maximum effects, MK7 is considered the best source of vitamin K. The major dietary sources of this vitamin are fermented, dairy, and animal products like cheese, which provide other nutrients as well such as protein, calcium, and vitamin A. Beef liver contain 11 mg of vitamin K2 per 100 mg.   Here are some potential health benefits of vitamin D3 and K2 as MK7: Health benefits of vitamin D3: 1. Maintains bone health: Vitamin D3 makes your bones strong and healthy as it regulates the absorption of calcium and phosphorus by your bones. Moreover, these two minerals provide density and strength to your teeth and skeletal system. 2. Vitamin D3 prevents several diseases: Besides its basic health benefits, the researchers have found that vitamin D3 also plays a role in preventing chronic diseases. In 2006, study findings published in the Journal of the American Medical Association suggested that vitamin D3 helps in improving the symptoms of multiple sclerosis, which is a disabling disease of the central nervous system (brain and spinal cord). Another study published in Circulation Journal has revealed that vitamin D3 lowers the risk of heart diseases. In 2010, another study published in the American Journal of Clinical Nutrition has claimed that vitamin D3 reduces the development of cold and flu. 3. Helps in reducing stress and depression: The research depicted that vitamin D3 plays a significant role in regulating your mood. It ultimately wards off depression and stress. In one study, people suffering from depression and stress were given supplements of vitamin D3 for 2 months. And the results revealed that they showed significant improvement in the symptoms of depression. Another study conducted on people suffering from fibromyalgia (musculoskeletal pain leads to fatigue, mood, memory, and sleep issues), revealed that all individuals were deficient in vitamin D3. 4. Helps in reducing extra body weight: Several studies have revealed that supplementation of vitamin D3 in your diet is effective in reducing extra pounds present around your body. Experts have claimed that people taking vitamin D3 and calcium during the weight-loss period, reduce more weight than the control group. Healthcare experts believe that an extra amount of vitamin D3 and calcium acts as an appetite suppressor in your body. Another research has concluded that obese and overweight individuals taking supplements show improvement in the risk markers of heart diseases. 5. Control insulin level: Vitamin D3 effectively controls your blood sugar levels by regulating the production of insulin in your body. It stimulates the pancreas to increase insulin release, promoting the uptake of glucose by your body cells that leads to lower plasma glucose levels. So, diabetics should consume an adequate amount of vitamin D to manage their blood sugar levels. 6. Lowers blood pressure: A study conducted at Boston University revealed that people with hypertension experienced a significant decline in their blood pressure by increasing the uptake of vitamin D. D3 is responsible to suppress the release of renin hormone from your kidneys, which constricts your blood vessels that boosts your blood pressure. 7. Prevents cancer: Some scientific evidence shows that vitamin D3 helps in reducing the progression of prostate cancer. Moreover, many studies show that when you combine nutrients with fiber reduces the development of polyps, which leads to colon cancer. Another study suggests that a combination of calcium and vitamin D supplements for postmenopausal women can reduce cancer risk by 60 percent. One more research has found that deficiency of vitamin D is also associated with breast cancer development. In one study, the nutritional screening of 166 women with breast cancer has shown 70 percent of women were vitamin D deficient. 8. Supports heart health: Lack of vitamin D3 can also affect your heart functions. Two studies found that a low concentration of vitamin D3 in your blood cab enhances the risk of a heart attack. This vitamin acts as a heart tranquilizer, increases the endurance of heart muscles, and prevents abnormal growth. Furthermore, it also prevents the thickening of the heart walls, which can cause a blockage that leads to atherosclerosis and heart failure. 9. Mood: One of the major benefits of vitamin D3 is its impact on your mood. People with seasonal affective disorder; generally, feel happy when they sit in the sun as their skin produces vitamin D3. An elevated level of this vitamin not only makes you feel better but also reduces anxiety. Along with other treatments, also ensure the proper intake of vitamin D as well to treat mood disorders. Health benefits of vitamin K2 as MK7: · K2 as MK7 for your bones: Vitamin K2 is required for the activation of osteocalcin, which is a protein responsible  for transporting calcium to your bones. The transfer of calcium to your bone matrix reduces the risk of harmful calcium accumulation in your soft bone tissues. It also supports the activation of two important proteins, periostin and protein S, which are important in making your bone matrix. One recent research reveals that the adequate intake of vitamin K2 can improve your bone and may reduce the healthcare costs linked with osteoporosis. Moreover, this vitamin also enhances the mineralization of your bones that minimizes the risk of fractures. · K2 as MK7 for your blood vessels: In blood vessels, it promotes the activation of matrix Gla protein, which are found in your arterial walls’ smooth muscle cells that binds calcium and raises its level in blood. This process is important to reduce the stiffening of your arterial walls. It lowers the risk of hypertension, stroke, lung embolism (blockage of pulmonary arteries), and thrombosis (abnormal blood clotting in your heart arteries). · Improves your dental health: Osteocalcin activated by vitamin K2 transfers calcium to your bones and enhances the production of new dentin, underneath your teeth enamel. · Important for women health: Most females do not require calcium, but vitamin K2 to direct calcium at the right places. Adequate supplementation of MK7 in the women’s diet helps to prevent bone problems after menopause. Most females enter menopause at the age of 45 to 55, and estrogen levels drop, which leads to rapid bone loss. Women lost 40 percent of their inner, spongy bone and 10 percent hard bone within the 10 years after menopause. Women should ensure their proper intake of MK7 to maintain their bone health. · Important for older people: In older age, several diseases are associated with insufficient intake of vitamin K2. It inhibits arterial calcification and lowers calcium-linked heart problems. K2 is an important antioxidant for your brain cells, which prevents damage due to free radicals. Moreover, scientific communities believe that proper supplementation of MK7 in older people’s diet. It reduces the risk of Alzheimer’s disease. Is a combination of vitamin D3 and K2 as MK7 good for you? Yes, vitamin D3 and K2 make a perfect pair for your health. These vitamins work best in the presence of each other. They provide a synergic effect in balancing your blood calcium level that regulates your blood vessels and bones’ health. What is the best time to take vitamin D and K? Vitamin D and K are fat-soluble vitamins. It must be consumed with high-fat food to get its maximum absorption. According to one study, individuals taking vitamin D and K with large meals of the day and experienced a 50% increase in their blood vitamins level only after 2 months. In another study, 50 old people consumed vitamin D and K with a high-fat meal and felt a 32% increase in their serum vitamins level just after 12 hours. Intake of vitamin D and K with meals and high-fat food increases its absorption. In the bottom line: Hence, both vitamin D3 and K2 as MK7 are mandatory for your bone and blood vessels health by supporting calcium absorption. Health experts suggest that women should consume 600IU/day and men 800IU daily. Meanwhile, recommended dietary allowance (RDA) for vitamin K is 120 mcg for women and 90 mcg for men per day. Consume an adequate amount of vitamins to maintain your overall wellbeing.   References: Jorde, R., Sneve, M., Figenschau, Y., Svartberg, J. and Waterloo, K., 2008. Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomized double blind trial. Journal of internal medicine, 264(6), pp.599-609. Major, G.C., Alarie, F.P., Doré, J. and Tremblay, A., 2008. Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: potential link with a calcium-specific appetite control. British journal of nutrition, 101(5), pp.659-663. Munger, K.L., Levin, L.I., Hollis, B.W., Howard, N.S. and Ascherio, A., 2006. Serum 25-hydroxyvitamin D levels and risk of multiple sclerosis. Jama, 296(23), pp.2832-2838. Zittermann, A., Frisch, S., Berthold, H.K., Götting, C., Kuhn, J., Kleesiek, K., Stehle, P., Koertke, H. and Koerfer, R., 2009. Vitamin D supplementation enhances the beneficial effects of weight loss on cardiovascular disease risk markers. The American journal of clinical nutrition, 89(5), pp.1321-1327. Judd, S. and Tangpricha, V., 2008. Vitamin D deficiency and risk for cardiovascular disease. Circulation, 117(4), p.503. Urashima, M., Segawa, T., Okazaki, M., Kurihara, M., Wada, Y. and Ida, H., 2010. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. The American journal of clinical nutrition, 91(5), pp.1255-1260. van Summeren, M.J., Braam, L.A., Lilien, M.R., Schurgers, L.J., Kuis, W. and Vermeer, C., 2009. The effect of menaquinone-7 (vitamin K 2) supplementation on osteocalcin carboxylation in healthy prepubertal children. British journal of nutrition, 102(8), pp.1171-1178. Theuwissen, E., Magdeleyns, E.J., Braam, L.A.J.L.M., Teunissen, K.J., Knapen, M.H., Binnekamp, I.A.G., van Summeren, M.J.H. and Vermeer, C., 2014. Vitamin K status in healthy volunteers. Food & function, 5(2), pp.229-234. Beulens, J.W., Booth, S.L., van den Heuvel, E.G., Stoecklin, E., Baka, A. and Vermeer, C., 2013. The role of menaquinones (vitamin K2) in human health. British Journal of Nutrition, 110(8), pp.1357-1368.

Tell us a little about yourself and why you decided to make a change to your health? Hi! My name is Rocky Araujo and I am 20 years old. I have just wrapped up my sophomore year at the University of Southern California where I am studying business at USC’s Marshall School of Business. I decided to make a change in my health and nutrition because I simply became unhappy with how I looked and felt on a daily basis. I would often binge eat at night, mainly out of pure boredom, and then fell groggy, tired, and heavy the next morning. It wasn’t until I got to college where I truly understood the immense value and role that nutrition plays in not only one’s health, but one’s appearance as well. From my freshman year of college and onward, I promised myself to make a change. I knew I was only given one life. One body. One chance to take advantage of every opportunity given to me. Of course eating a greasy and fatty meal tastes good at the moment, but that moment passes quickly. Your health, body, and nutrition on the other hand- that stays with you until you die. From that moment on, I decided to make a change in my nutrition and general lifestyle.  Tell us how you discovered Devotion Nutrition and how it has helped you stay Devoted to your goals. I discovered Devotion Nutrition through my mother. In fact, my mom told me that she personally trained the owner of Devotion Nutrition’s mom in the gym on a daily basis! And that was back in the 80’s! Her daughter Dana, who is the founder of Devotion, would often come to the gym and watch her mom workout. When I first started lifting, I began to try Devotion Nutrition’s protein powder. I instantly remember falling in love with the “Brownie Batter” flavor as I’m a HUGE chocolate lover! From that point on, it was the only brand of protein powder in our household. I credit a ton of my fitness journey results to the likes of Devotion Nutrition. The versatility and adaptability of the protein is unlike anything I’ve ever seen before. I’ve tried countless protein brands- Optimum Nutrition, RedCon, Dymatize, ISOPURE, Innosupps, and so on. I can say with undoubted confidence that NONE of them come close to the mixing and flavor ability of Devotion Nutrition. I now use Devotion Nutrition protein powder and flex flavors in my oatmeal, cream of wheat, cream of rice, greek yogurt, and even with just straight up water to create a FANTASTIC “pudding” dessert. I can’t reiterate enough how crucial Devotion has been in helping me stay devoted to my goals by making bland, healthy foods taste PHENOMENAL!  What are your favorite Devotion products? Do you have a favorite Devotion recipe? My favorite Devotion Product is the Devotion Protein, “Brownie Batter” flavor! Of course the taste is fantastic, but as mentioned earlier, the mixing ability of the protein is what really stands out to me. Being able to simply take a scoop of Devotion Protein Powder, add it to a bowl, and then JUST add water to create a pudding is life changing. I don’t know anywhere else where someone can find a 110 calorie pudding that has 20+grams of protein in it as well!!  My favorite Devotion Nutrition recipe is implementing it into EVERY pre-workout meal I consume. I’ve found that consuming complex carbs (in the form of oats, cream of rice and cream of wheat) and protein before my workout, gives me an incredible pump and boost in the gym. My recipe for my pre-workout meal is as follows: 80g of oats/cream of wheat/cream of rice, 1 scoop of Devotion protein powder, and 1 pinch of salt!  What goals did you achieve this past year?  Going into this year, one of my BIGGEST goals was to be able to stay devoted and committed to my fitness and nutrition lifestyle. However, a big challenge presented itself… Due to the University of Southern California still being 100% online, my college friends and I decided to rent an extended AirBnB in Utah for the entire semester. This obviously presented a huge change of pace to my normal, everyday routine. I was now going to be living with 4 other college roommates whose nutrition, health, and lifestyle choices were polar opposites of mine. Now don’t get me wrong, there is absolutely nothing wrong about how they live their lives, however, it took an immense mindset to not conform to eating pizza at midnight with them, or not drinking alcohol with them on a daily basis. Yet, I was able to still remain devoted to my future aspirations. I joined the local gym in Utah, I did all my personal food shopping, I cooked every meal myself, and was never afraid to say no. I was able to continue this lifestyle the entire duration that I stayed in Utah. I was extremely proud of myself for being able to stick to and achieve the goal I had going into the semester.   When it comes to eating well, what are your top 3 recommendations if someone doesn’t know where to start?  1. Eating healthy does NOT have to be boring! Spices and zero calorie sauces are your BEST FRIEND. Personally, I love Frank’s Red Hot! I will literally put the sauce on EVERYTHING- Chicken, Tuna, Salads, Fish, Veggies, Rice, and especially Potatoes! Experiment with your taste buds! Find out what you enjoy and implement that into your daily nutrition.  2. Eating healthy with the intention to lean out or lose weight DOES NOT mean starve yourself! I see this happen time and time again. Individuals will try to shed some pounds and immediately start to be fearful of food. I’m here to tell you otherwise! Think of your body as a car and food as the gas. A car simply CANNOT run without gas, just like your body cannot run without food. Now, instead of being scared of food, I recommend tracking your food. Avoid binge eating. Once a car’s gas tank is filled, it’s done until it needs be refueled again. The body works the same way! 3. MAKE IT A LIFESTYLE AND COMMIT. Eating healthy is not a fad. Eating healthy is not a trend. Eating healthy needs to become a way of life! Once you are able to make that mindset change, it becomes second nature. How did you manage to alter your eating patterns and accommodate the rest of your family? I’m extremely fortunate that the rest of my family’s values on health and nutrition are in line with mine. However, I’ll talk about my college life here. This past semester, I lived in Utah with 4 other college friends. They ate like every other college kid would. Cereal, pizza, frozen burritos, and quesadillas were staples of the household. However, it never bothered me. My mindset was so focused on achieving my dreams and desires that seeing them eat the way they did had legitimate zero impact on me. I realized that if I truly want to achieve my dream body. If I truly want to  become the person I picture. Then I cannot cave to temptation. Interestingly enough, that temptation disappears after a while. I no longer crave junk food. I have ZERO desire to eat fat and greasy foods. The smell of Dominoes actually almost makes me nauseous. If you are devoted, you will notice your taste buds change over time! What is your favorite form of exercise to do and why.  Besides just lifting weights, I LOVE to implement athletic and explosive movements into my workout. The purpose of my lifestyle is to not simply become a bodybuilder. I have no intention to become the biggest, nor strongest human on the planet. I workout to feel good, feel strong, feel athletic, and feel explosive. Because of this, I like to split up my workout week into two sections. The first section of the week places a heavy emphasis on muscle building and hypertrophy. The second portion of the week, I focus on body control, explosiveness, and fast-twitch muscle ability! I feel much more well-rounded with this routine and I thoroughly enjoy it! What is your favorite form of cardiovascular exercise to do and why?  My favorite form of cardio to do is the stationary spin bike! In the summer months especially, when I’m trying to shed those last few stubborn pounds, cardio becomes an essential part of my routine. The spin bike provides me with a low stress exercise that really makes me feel like I’m working. Additionally, I absolutely love the heavy leg workout it provides. I’ll often ride the bike for 15 minutes as a warmup before I lift. And then follow my lifting session with another 15-20 minutes on the bike as well.  What is your favorite  healthy food to eat? What is the recipe?  My favorite healthy food to eat has to be my Kodiak Protein Cakes before bed! Even on a low calorie diet, I eat these pancakes almost religiously as my last meal of the day. I take 1 serving (53g) of Kodiak Cake Mix, 1 scoop of Devotion Protein, 1 egg, and a couple of grams of xantham gum. I put all those ingredients into a measuring cup and then proceed to mix them all together! I get about 5-6 medium sized pancakes that have UNBELIEVABLE taste for about 400 calories that is mainly protein and carbohydrates. Not only are the pancakes a great tasting meal, but I also find it pretty filling and it surely satisfies my taste buds before bed! What is your least favorite healthy food to eat?  In complete honesty, I don’t have an answer to this question. I TRULY love and look forward to EVERY meal I consume throughout the day. Not a day goes by where I find myself struggling to eat my food and dreading the taste of it. This is what I mean by creating a lifestyle out of it! What is your favorite cheat meal?  I very RARELY eat cheat meals because, as stated before, I LOVE THE WAY I EAT! However, if I do decide to have a cheat meal, my favorite food is really anything that has cheese on it! I’m a HUGE cheese lover, and it’s probably the one thing I miss most about my new lifestyle. I decided to eliminate almost all dairy, with the exception of 0% Fat Greek Yogurt, as I’ve noticed it improves my skin quality and acne. However, I’m at the point where I’m no longer craving cheese or longing for it. BUT, if the opportunity does present itself, I will GLADLY help myself to any cheesy dish! What is your best piece of advice for those just starting to exercise?  My first piece of advice would be to find YOUR purpose. When you have an inner drive and a true purpose in doing something, it makes it ALL the world easier to do on a daily basis! Your purpose can be anything. It can be for your own health. It can be to lose weight. It could be to feel better. Whatever it is, make sure it is meaningful and purposeful to you!   Another piece of advice I want to give is to not over do it right off the bat. I see it happen time and time again where an individual wants to get into working out and does the “all or nothing approach”. That will never work. It’s not sustainable and you will burn yourself out and lose the motivation that caused you to start in the first place. Treat it as your new lifestyle. Implement exercise into your daily routine. Look FORWARD to working out!  What is your goal for this year?  I actually have very recently started my own fitness Instagram (@rockyaraujofitness) and I plan to pursue getting my personal training certificate as well this summer. My goal for this year is to use my own personal journey and story in order to help, motivate, and inspire others all around that they can do it too! I want to prove that every single individual out there has the power and control in their life to make ANY change they desire! I absolutely love to help others, and never find constant questions bothersome! By the end of this year, if I am able to grow my fitness page and start personal training, and truly impact the lives of others, then I would consider it a success! How do you continue to stay devoted with this lifestyle? I attribute my devotion and commitment towards this lifestyle 100% solely due to my purpose. I truly look at life as a precious, singular opportunity that we were all given. There’s nothing more saddening and heart-wrenching to me than not using every day as a chance to better myself and the people around me. Every day I wake up, I’m excited to get to the gym and eat my meals. To me, it feels good being able to go to bed every day knowing I accomplished my daily goals, stayed committed to my plan, and bettered myself through my actions. However, I wasn’t always like this. As I’m sure you can see in the pictures, I used to be extremely overweight and unhealthy. The mindset change that I decided to make in my life has been one of the greatest things that’s happened to me, and I can say with confidence that I’ve never felt better physically and mentally than I do now!  I must also point out that NOT everyday will be easy. To be 100% blatant and truthful, there will be days where you question why you are doing this. Why am I so committed to exercising? Why am I so committed to eating right? Why am I pushing so hard just to look the same the next day? It’s through these difficult and tough times that YOUR purpose and motivation for doing it will prevail. REMEMBER why you started in the first place. REMEMBER what caused you to make the change in your life. REMEMBER that it’s a lifestyle! Nothing worthwhile in this world comes without a struggle. Do NOT be afraid to face that struggle when it comes, because I will guarantee that it does. However, there will never be growth unless there is struggle. Once you push past that struggle and still go to the gym even when you don’t feel like it, once you still eat that healthy meal even when you don’t want to, there is no better feeling than knowing YOU have the mental toughness to stick to something you COMMITTED to! And remember to always keep smiling!

Mentor. Inspire. Encourage. These are three words I hope to bring to everyone that crosses my platform and I bring into my life.Through this platform and social media, I met Dana Kaye, owner of Devotion Nutrition, and she brought me under her wings and into her family. In part, I think the universe brought us together for so many reasons outside of fitness and Devotion Nutrition.Through Dana, I have learned SO much about myself and continue to do so… but I was also introduced to Dana’s daughter, Bijou; a little girl who I see myself in, so much so that we have a very strong connection. If you have followed Dana on instagram (@danalynnkaye) for any length of time, she has been very open with the struggles she faces with Bijou’s weight. Bijou also happens to be a twin with a sister who is the complete opposite, very petite and slender. I have walked Bijou’s path. I, too, was the biggest girl in the class with a sibling who never struggled for a second with his weight. I blossomed first in my class.I was always a big kid.I understand Bijou and I feel for her.Even with all of the great habits Dana instills in all her children to maintain a healthy and active lifestyle, Bijou, like myself, is pre-dispositioned to being a bigger kid. She will have to work hard her entire life to NOT be obese. That is daunting and hard.Something that we don’t talk about enough is childhood obesity and the impact that has on our younger generations.The change must start with US. Let’s begin by putting great practices in place, practices that Bijou learns everyday. getting off electronic devices & playing outside with friends encouraging children to find joy in something that keeps them active: sports, dance, bike riding, jump booting cooking with our children, teaching them how to pack their own lunch and what a healthy & nutritious plate looks like saying NO to sugary beverages using Devotion recipes to help the sweet tooth setting step goals and using a reward system that is not linked to food in anyway First and foremost we must lay the path for our kids by changing our own processes. The childhood obesity epidemic in the US continues to rise year after year.We ALL can have our hand in changing this trajectory.One family at a time.The rate of childhood and adolescent obesity has tripled since 1978, wherein rates have gone from 5% to 19.3% as of 2020 affecting 14.4 million children and adolescents (CDC, 2020). Children, 8-12, spend an average of 4-6 hours per day on screen time, therefore childhood obesity rates are projected to continue to rise, and at an alarming rate (AACAP, 2021). Let’s act now and help our youth the best way we can!References:American Academy of Child & Adolescent Psychiatry (AACAP). (2021). Screen Time and Children. Retrieved from https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Children-And-Watching-TV-054.aspxCenter for Disease Control and Prevention (CDC). (2020). Early Childcare and Education Obesity Prevention Program. Retrieved from https://www.cdc.gov/obesity/strategies/ece-obesity-prevention-program.html

Digestion-resistant maltodextrin (DRM) is an ingredient you’ve probably seen in diet supplements. What exactly is it? And how does it differ from regular maltodextrin? In this white paper, we’ll explain what each type of maltodextrin is, what they’re used for, and the risks and benefits of each. You may be surprised to learn about the many benefits of digestion-resistant maltodextrin. What are Maltodextrin and Digestion-Resistant Maltodextrin?Maltodextrin and digestion-resistant maltodextrin (DRM) are types of dietary fiber. Fiber is a term used to describe a carbohydrate derived from plant products, giving our stool bulk and regularity. There are two types of dietary fiber: soluble and insoluble. While soluble fiber is dissolvable and digestible (i.e. can be broken down by bacteria in the large intestine, providing energy), insoluble fiber is non-digestible and exits the gastrointestinal system largely intact (Food and Drug Administration, 2017). The FDA recommends that adults consume 25g of dietary fiber per day (Food and Drug Administration, 2017); however, this value is rarely met in populations consuming a Western diet. What is Maltodextrin?Maltodextrin is a digestible, artificial sugar derived most commonly from corn, rice, or wheat, and is used in seasonings and sweets, acting as a binding agent while providing a slightly sweet taste (Williams, 2016). This polysaccharide, or simple carbohydrate, contains calories, and is broken down by the intestine to produce glucose, which can be utilized as an energy source to fuel our bodies (Adams, 2017). Maltodextrin is commonly used in supplements, such as mass gainers, which contain a high carbohydrate content used to increase energy and add mass to athletes, such as body builders (Adams, 2017). It is also used in the gel packets consumed by athletes during endurance events, such as marathons and Ironman Triathlons (Williams, 2016). Additionally, maltodextrin has been shown to help promote muscle recovery and reduce muscle breakdown after strenuous exercise because of its high glycemic index (Williams, 2016). What is Digestion-Resistant Maltodextrin?Digestion-resistant maltodextrin is also most commonly derived from corn and wheat (as well as rice and potatoes). DRM is created by putting maltodextrin through an additional process that changes the bonds which connect the sugar units. It is indigestible because our bodies do not have the enzymes necessary to break down the new bonds. Contrary to maltodextrin, DRM does not contain calories, so does not affect blood sugar levels. However, it still offers many of the benefits of soluble/digestible fiber (Adams, 2017). Maltodextrin vs. Digestion-Resistant MaltodextrinMaltodextrin has a high glycemic index, causing a rapid spike in blood sugar. Interestingly, this polysaccharide has been shown to raise blood sugar levels more rapidly than glucose (Williams, 2016). Research has also shown that maltodextrin promotes increased growth of unhealthy bacteria in the gut flora resulting in increased inflammatory properties, which is likely related to the sugar content. Side effects of maltodextrin include weight gain, bloating, and gas (Adams, 2017). If you are not a body builder who is seeking to put on mass, or not an endurance athlete in need of a quick source of energy, it might be wise to limit your intake of maltodextrin. Similarly, if you have a chronic illness, such as diabetes, where maintaining stable blood sugar levels is important, maltodextrin may be an additive you should limit or avoid. DRM ferments at a slower rate than maltodextrin, which helps minimize many of the negative side effects (e.g. bloating and flatulence) that are experienced with the soluble fiber. Unlike maltodextrin, DRM can be used as a prebiotic, promoting the growth of good bacteria in the intestine. In a cohort of 66 research participants, DRM was found to improve colonic transit time while also keeping their gastrointestinal system “regular” by adding bulk to their stools, maintaining balance in their consistency and frequency (Abellan Ruiz et al., 2016; Adams, 2017; Fibersol, 2017). DRM may be better at regulating blood sugar levels during and after meals by not causing as steep of a blood sugar spike when compared to regular maltodextrin (Fibersol, 2017). More importantly, DRM does not alter insulin levels (Fibersol, 2017), so may be a better alternative than regular maltodextrin for individuals living with diabetes. While DRM contains little to no calories, research has shown people who consume DRM feel fuller and more satiated for longer periods of time after eating (Fibersol, 2017). For example, one study found that participants who consumed a meal with 10g of Fibersol-2, a product that is classified as a DRM, felt more satiated for 1½ to 2 hours following their meal (Ye et al., 2015). Another study found that Fibersol-2 reduced colorectal cancer incidence in vivo and in vitro through apoptosis (programmed cell death), preventing tumor growth (So et al., 2015). Phase II trials investigating this hypothesis are currently underway. ConclusionWhether you choose to use maltodextrin or DRM will depend on your personal needs and goals. If you are looking to increase body mass, utilize extra energy during workouts, or speed up muscle recovery, maltodextrin may be your product of choice. If your goal is to keep your GI systems regular, minimize calorie consumption (lose weight), keep blood glucose and insulin levels stable, or feel “full” for longer periods of time, DRM may be your product of choice. For more information, check out Devotion Nutrition. ReferencesAbellan Ruiz, M. S., Barnuevo Espinosa, M. D., Contreras Fernandez, C. J., Luque Rubia, A. J., Sanchez Ayllon, F., Aldeguer Garcia, M., . . . Lopez Roman, F. J. (2016). Digestion-resistant maltodextrin effects on colonic transit time and stool weight: a randomized controlled clinical study. European Journal of Nutrition, 55(8), 2389-2397. doi: 10.1007/s00394-015-1045-4 Adams, A. (October 3, 2017). The Health Risks of Maltodextrin. Retrieved December 7, 2017, from http://www.livestrong.com/article/502241-the-risks-of-maltodextrin/ Fibersol. (2017). What Is Fibersol®-2? Retrieved December 6, 2017, from http://www.fibersol.com/products/fibersol-2/ Food and Drug Administration. (2017). Dietary Fiber. Retrieved December 8, 2017, from http://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Dietary_Fiber.pdf So, E. Y., Ouchi, M., Cuesta-Sancho, S., Olson, S. L., Reif, D., Shimomura, K., & Ouchi, T. (2015). Tumor suppression by resistant maltodextrin, Fibersol-2. Cancer Biology & Therapy, 16(3), 460-465. doi: 10.1080/15384047.2015.1009269 Williams, L. (2016). Maltodextrin: The Time and Place for High Glycemic Carbohydrates. Retrieved December 8, 2017, from http://www.onnit.com/academy/maltodextrin-time-place-high-glycemic-carbohydrates/ Ye, Z., Arumugam, V., Haugabrooks, E., Williamson, P., & Hendrich, S. (2015). Soluble dietary fiber (Fibersol-2) decreased hunger and increased satiety hormones in humans when ingested with a meal. Nutr Res, 35(5), 393-400. doi: 10.1016/j.nutres.2015.03.004 https://primaforce.com/blogs/articles/digestion-resistant-maltodextrin-the-facts

Does your mouth start watering when you hear the jingle of a nearby ice cream truck? Us too!  We all get those unstoppable cravings for a sweet, creamy, icy-cold treat. If you think you have to deprive yourself of summer’s greatest way to beat the heat — think again! The only way to stick to your fitness goals is to enjoy the journey. That’s why we’ve created these AMAZING recipes that will satisfy your sweet tooth without the cavities or the calories!  Protein Fluff is the answer to your ice cream prayers. We blend our specially formulated protein powder with only water and ice (and a few optional ingredients... if we’re feeling fancy) to create a fluffy, soft-serve ice-creamy dessert so delicious you’ll forget ALL about Mr. Softee! Each recipe packs a whopping 20+ grams of protein with zero added sugar. Best of all this fluff is simple to whip up and easy to customize with your favorite Flex Flavors.  Let’s take a look at some of our favorite combinations: FRUITY HOOPS FLUFF Add fresh blueberries to a blender with Angel Food Cake Protein and Fruity Hoops Flex Flavors to create a huge bowl of sweet and delicious soft-serve packed with antioxidants! S'MORES BROWNIE BATTER FLUFF Nothing says SUMMER like campfire s’mores. This bowl of bliss starts with our Brownie Batter Protein to create a rich chocolatey fluff base. If you’re a chocolate lover — this recipe is for you! BIRTHDAY CAKE FLUFF You won’t need an excuse to party once you make our scrumptious Birthday Cake Fluff! 20 grams of protein + zero sugar = cravings crushed. And don’t forget the sprinkles!!  GUMMY FISH FLUFF This one is kid-friendly! That’s right — it's a healthy treat that got a pint-sized seal of approval! Make it together after dinner or on the weekend for a fun activity the whole family will enjoy. It’s not always easy to stick to our goals. Temptation is everywhere and consistency takes effort. For times when you just need a sweet treat to pick you up — Devotion Nutrition has you covered with tons of easy recipes to crush your cravings and keep you on track. It’s not a diet... It’s a lifestyle!  #UNTILITSDONE

That’s right! We said it. BE LAZY, HAVE COMFORT FOOD. It does the mind well. Here’s the thing, our body loves rest! Rest days are extremely important for not only repairing your body, but allowing you to keep training and completing the workouts you enjoy doing. Did you know that you are likely to lose more weight and build more muscle if you are properly recovered? Fact: Muscle grows during rest. Sometimes we all need to take a step back, let out a deep breath and allow ourselves to be free from the diligence and structure. Believe me, if you lead a lifestyle of health and fitness, allowing yourself a day to unwind is not going to hinder you or throw you for a tailspin in the opposite direction. How great does an adult beverage and a oooey gooey brownie sound? The BEST part about this is you can have that adult beverage and an amazing brownie using Devotion Nutrition products. Mix up a margarita using our Gummy Fish Flex Flavor or a batch of triple chocolate brownie batter cookies using Brownie Batter Protein. Take some time with the kids or your spouse and have a fun baking session at home.  Devotion Nutrition products are safe for the whole family to enjoy, so grab your hunny and the kids and get baking! Choose Brownie Batter flavor protein powder to make your favorite rendition of brownies, chocolate cookies and cakes or use Angel Food Cake flavor and cupcakes, waffles, or even ice cream; and then have your kiddos choose their own FlexFlavors® and sprinkles. Then, sit down, throw on your favorite movie and put your feet up. You deserve it sis. Take a breather. Being devoted also means taking your mental health into consideration. #mentalhealthawareness

Weight Watchers vs. Devotion Nutrition We may be biased but we think our products are truly the best on the market. Not to brag but each scoop of our delicious protein powders are just about 100 calories with 20 grams of protein and ZERO sugar. Not even Weight Watchers can boast those numbers!  To compare — per serving Devotion Nutrition has fewer calories and carbs, less fat, sugar, and cholesterol, and even fewer ingredients than Weight Watchers brand protein. With 80% easy-to-absorb whey protein and 20% slow-digesting Micellar Casein — you’ve got the perfect blend for fast muscle recovery that keeps you full all day long. Plus Devotion includes six important digestive enzymes with no amino spiking so you can easily get the most out of your protein.  Best of all Devotion is incredibly versatile. You can shake it up with some water and call it a day — or you can go to town! Blend it into a delicious smoothie, bake it into your favorite treats, or whip it up with some staple ingredients and freeze it for protein-packed ice cream that will really satisfy you. We’ve got tons of drool-worthy recipes on our blog just waiting for you to try.  The name of our game is to make healthy living as easy and enjoyable as possible so you can stay devoted until it’s done. If you want the best tools to support you on your journey — get the best! Get Devotion Nutrition.     

Phased re-opening is happening across the U.S.  Some places are moving into Phase II which means that gyms will be opening their doors again soon!! But before you go beast mode....  Let’s take a minute to consider a smart approach to getting back into the gym after our long downtime. If you have been consistently training while in quarantine, odds are you will adapt to gym life quite easily.  If you were someone who used quarantine as a time to rest and repair your body, remember all of the progress you've made and ease yourself back into gym life. I know we are all so excited to get back into our routines, train hard, get back under the bar and beast out a great training session. The gym, our place of solace… it is calling our name! But before you go beast-mode, let's take a look at a few ways to smoothly transition back to our gym routine. BE EASY. BE PATIENT. Try not to go back into the gym with that “go hard or go home” mentality. If you were formerly training six days a week, scale that back to four… training five days a week, scale it back to three, and so on. Rest every other day or every two days. Even if you were consistently training at home, the stimulus placed on the body with bands is nothing in comparison to heavy, weighted workouts in the gym. Listen to you body and progressively get back to where you ended prior to gym closures. DON’T OVER DO IT. Do not try to hit top sets. Train at roughly a 7 RPE. Start slow and go by feel. You will likely have some strength decreases, but not to worry, your muscle memory will spark and soon you will be hitting those top sets with ease. Give yourself the grace to adjust back into training though. Do not risk an injury over excitement. Test the waters a bit, but know when to be smart and pull back accordingly. PRIORITIZE SETS & UTILIZE REST PERIODS The gym may look different as we open back up. There will likely be sign-up times and time stamps on how long you are able to train. Prioritize your workouts. Do not skip rests! 3 sets of really good reps with perfect form followed by a rest period will outweigh 4 sets rushed, without proper form, mind-muscle connection or intent any day. PRIME YOUR BODY & ALLOW IT TO REPAIR Warm up! Start by doing dynamic stretches. Pre-prime your body for a training session. Your body is coming out of a massive downturn. Don’t forget to stretch post workout. Considering time constraints in for our ‘new normal’ era, this may have to be done at home. Do not overlook it. Stretch, foam roll, recover and repair. Through it all, remember to have fun! Keep a smile on your face and enjoy the process! Stay devoted! #UNTILITSDONE  

Finding the best protein powders for women can be a chore. To choose the best, we need to consider what makes a protein powder the best for women. What is the ideal protein shake for a woman? Is it taste, type, texture, quality or all four? Below are some things to think about when choosing the best protein powder for women. Type: Whey and casein are two of the most popular protein powders for women. What makes them popular is the fact that they contain all of the essential nine amino acids needed that the body can't make on its own.  Whey protein powder is known for its ability to help in weight loss and enhance muscle development. It contains ghrelin which is a hormone that stimulates appetite. This hormone is responsible for weight loss by reducing hunger. Moreover, whey protein speeds up muscle development and growth, especially inactive women, however, since whey protein is made from milk, it is not recommended to people who are lactose intolerant or vegans. Casein, which is also derived from milk digests slower in the gastro-intestinal tract. This allows for a slow but sustained delivery of protein to the body. Taste: Most women are very particular to the taste of protein powder. We get tired of the same flavor day after day. We know that having a variety of flavors will keep us satisfied and coming back for another protein shake. Texture: Some protein powder are thick and grainy, while others are smooth but too watery. The best protein powders for women are generally smooth and a little on the thicker side. This allows us to savor each shake as a delicious dessert and not a daily chore to drink. Quality: The quality of protein powders has been very controversial over the years. Many claims by different brands have undergone legal scrutiny. The quality of a protein powder depends on it’s bio-availability and added benefits. The best protein powder for women would not cause gas or bloat. It would also have benefits beyond just protein. This includes medium chain triglycerides, digestive enzymes, and more. Devotion Nutrition protein powder is hands down the best protein powder for women. In fact, it was designed by women who consume protein powder on a daily basis. Devotion protein is an 80/20 whey/casein blend as this has been proven to be the best ratio for muscle growth and weight loss. This ratio also yields the best texture and consistency. Devotion protein powder comes in both Angel Food Cake and Brownie Batter  flavors. These flavors make a great canvas for our Flex Flavors. Flex Flavors are zero calorie flavored stevia that can be added to each protein shake. These allow each shake to take on a different flavor so we never get tired of the same protein powder flavor. The texture of Devotion protein powder is smooth and thick. It’s perfect when shaken up with water, but also can be blended into a rich and thick smoothie with only ice and water. Quality protein is what makes Devotion protein powder the top rated protein for women. Devotion only uses the highest grade protein available. We’ve also added 6 digestive enzymes to help eliminate gas and bloat that are very common in other brands. Finding the best protein powder for women can seem like an overwhelming task. There are so many different options available. At Devotion Nutrition, we’ve made that choice very simple. We not only recommend our protein powder, but we use it ourselves and within our families everyday. By: Gina Aliotti  

The Post Competition Blues By: Kristie Higgs How to Stay Devoted Post-Competition When preparing for a physique show, it’s easy to dive right into to the preparation process and neglect to ask the question, “What happens after the competition?” Preparation habits are built around the end goal of stepping on stage. For months competitors manage an around the clock dedication to a strict diet, cardio regime, and lifting schedule. But, when the stage lights go out, the auditorium empties, and every competitor has eaten to their heart’s content, there is a single question that crosses every competitors’ mind: “What now?” Competitors often follow one of two trends. Under the guidance of their coach, they will resume their diet and slowly reverse their calories up while tapering cardio down; or, more often than not, post-show competitors will lose most of their pre-show control. Being “mentally starved,” their dialing cravings will turn into week-long binges. Consequently, they will rebound in weight, and become unsure or depressed wondering where their pre-show self-control went. This is the vicious post-show cycle that the majority of competitors experience and aren’t warned about beforehand. With five years of competing experience, I can personally attest to taking both routes. The first three years of competing, I followed the second trend, falling into a cycle of daily overeating in attempt to satisfy the mental hunger. Without the goal of the stage, I had zero self-control and continually made excuses for eating unreasonable amounts of treats. This binge period would last a few weeks and then I would slowly take back my self-control. Unfortunately, I had gained about ten pounds above stage weight in those weeks and felt like a failure. Mentally, I was so negatively affected by this that I would find myself turning down invites to go the pool or be seen in a bikini, feared of being judged for having more body fat than my stage physique. During my fourth year of competing I told myself “enough is enough.” I decided ahead of time that if I chose to continue competing, I would follow my reverse diet post-show. After competing at Nationals in Miami (2016), I immediately fell back into my routine. It was the first time I felt amazing post-show. I no longer viewed competing as an off season/on season ordeal. I decided that in order to be happy, I needed to stay on point year-round. This didn’t mean that my body fat would stay as low, but I would keep my mind and metabolism healthy by slowly reversing my calories up and staying in control. I was so much happier with my post-show physique and the preparation process for my fifth year of competing was made that much easier. Being successful at post-show dieting is all about having a game plan and mentally committing to it BEFORE the show ever happens. Here are some tips that help me be successful: 1. Take ONE day off from diet and workouts (typically a Sunday if the show is Saturday) and be ready to get back to routine the following Monday. 2. Stock your kitchen with healthy foods before you leave for the show. If you can avoid the store when you get home, you will be less likely to buy junk food. 3. Continue to drink water. After you reintroduce carbs and sodium post-show, you are going to retain a lot of water. Keep yourself hydrated. Drinking lots of water also curbs hunger, making it easier to manage cravings and indulgences. 4. Keep yourself busy. Make a list of things you want to accomplish after the show to keep your mind off of snacking. 5. Limit yourself to going out once a week. A weekly cheat meal won’t set you back like a week-long binge will. 6. Don’t neglect cardio. Your body has adjusted to burning extra calories because of the cardio expenditure, it’s important to slowly taper cardio down and likewise slowly taper your calories up. 7. Remember how it good it felt to be in control while getting ready for a show; eating healthy, lifting, and doing cardio made you feel great. These are lifelong habits. Although they don’t need to be as extreme for daily living, it’s important to continue these habits at a pace that keeps you feeling strong. 8. Continue using calorie/macro friendly food finds. Use recipes that are creative to keep things fun and fresh. The best part about post-show is having the liberty to explore new recipes! Check-out Devotion Recipes for fun ways to use all of our Flex Flavors and Protein Powders.    

Dana does a demo with our good friends at Fitness The Wright Way TV.

If It Fits Your Macros & Flexible Dieting By: Kristie Higgs The Diet Worth Devoting To Chicken, egg whites, and veggies, oh my! When you think “diet” these are the foods that come to mind, right? Well, I’m here to tell you that there IS a way of dieting that allows you to eat literally anything you want and still reach your fitness goals. Yes, I said anything. You, too, can learn how to lose lard and gain flex-worthy muscles without the boring grocery list. Flexible dieting, or If It Fits Your Macro’s (IIFYM), is a dieting style emphasizing portion control while still allowing room for all the foods you love. It’s always encouraged to consume whole and nutrient dense foods, but sometimes you need to satisfy your food lusts without the guilt. Flexible dieting gives you just that. The ideal allotment of the three macronutrients (carbohydrates, fats, and protein) is determined by a person’s weight, activity level, sport performance goals, and weight loss or gain desires. These numbers are typically set by a fitness professional or sports nutritionist. Flexible dieting is not just popular amongst athlete and physique competitors. Many trainers and nutritionists are teaching this form of dieting to weight loss clients as well. Flexible dieting is successful because people are learning a system of how to incorporate the foods they enjoy, lose weight, and maintain their losses without eating from a boring meal plan. It’s a lifestyle that promotes eating different things each day. It’s adaptable to events of everyday life, it’s possible to take with on vacation, work trips, family events, etc. It’s flexible, exactly what it proclaims to be, to fit your needs and leaves no excuse to remain devoted to your goals. Foods in Need of Flavor Although Flexible Dieting allows the freedom to “fit” in treats and cheats, eating whole foods is the better choice 90% of the time. During that 90% of the day, flexible dieters are filling their macros with unprocessed, fresh foods. What you choose to put in your body should be based on a matter of overall health. Choosing whole potatoes over potato chips or fresh fruit over fruit snacks, most of the time, will benefit your body in the long run. When choosing to fill your macros, stick to the rules of shopping on the outskirts of the store where the fresh produce is found. Often these foods tend to be on the bland side making eating healthy less appealing but, Devotion Nutrition has you covered! Whole nutritious foods can easily be paired with Devotion Flex Flavors making your diet go from black and white to full Technicolor without any added sugar or calories. Flex flavors can also be added to coffee, milk, or juice. When bland food hits the menu, grab a Flex Flavor packet. Check out some of our RECIPES to see the amazing ways you can stay devoted to your diet with Devotion Nutrition.

When you want to be the fittest version of yourself possible you need passion, persistence, and Devotion. There is No magic pill. There are No shortcuts. Your hard work and sacrifice lead to your own reward. Celebrate in silence and know that you gave it everything you've got! The Success will be Sweet... We'll be there to make it that much sweeter and flavorful. Ignite Your Passion!

Devotion Nutrition protein powder is the best tasting and most versatile protein powder available. Watch this short video to learn why! 

WHAT MAKES DEVOTION PROTEIN SO GREAT? We spent thousands of hours selecting the best ingredients to fuel your body and taste buds. We listened to the concerns that customers had with other protein powders and found ways to overcome them. For example, many people complain that protein powder leaves them with gas or bloat. That’s exactly why we added 6 digestive enzymes for easy digestion. So many protein powders give you a strong aftertaste, NOT Devotion protein! You will find NO after taste after ingesting our protein. We also use gluten free ingredients for those with who are gluten intolerant, sensitive or who prefer a gluten free diet. We relentlessly conducted blind taste tests against other leading brands to make sure we captured a superior taste and texture. We baked with it and made sure it has the perfect texture for pancakes, waffles, loafs, and other baked goods We perfected our protein so that it would blend into ice cream aka “Fluff” or simply dissolve in water with just a spoon. With Devotion Nutrition, the possibilities are now… Endless.