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6 Tips for Maintaining Weight Loss During the Holidays

The holiday season is upon us. The year’s greatest trifecta of food, Thanksgiving, Christmas, and New Years, has arrived. If you are one of those that have spent the last ten months reaching your weight goals for the year, you may be dreading these next few weeks. We are here to tell you, don’t worry. You can still enjoy the holidays. Here are 6 tips for maintaining weight loss during the holidays.

1. Drink wisely

One of the highlights of the holidays are libations with family and friends. Alcohol equals calories. Don’t over consume the beverages. Plan the nights you will be indulging, and skip the nights that are not filled with festivities. Another trick to help cut back on the spirits is to match each glass of alcohol with one glass of water or seltzer. Avoid egg nog and fancy coffee drinks – these are the worst for packing on extra calories. 

2. Use hors d’oeuvres

Every party has those little pre-dinner starters to kick things off. Choose wisely. Protein helps satisfy you and helps you eat less during the main course. Chicken skewers, shrimp cocktail, and prosciutto all pack a protein punch to help curb off hunger. 

3. Plan your indulgences

This may sound odd, but head into your holiday gatherings with a plan. A conscious indulgence is okay if consumed in moderation. Can’t pass up your favorite Grandmother’s famous chocolate cake? You don’t have to; just take a smaller slice. This will eliminate the “should I or shouldn’t I” roller coaster. 

4. Have a safe comfort food

Holiday shopping stress got you down? Don’t grab the ice cream. Instead, have a safe, comfort food snack ready to go. Try 1 oz. of cheddar cheese and a small apple. Perhaps 2 tsp. of peanut butter and 1.2 oz. of dark chocolate works for you. Many of us experience holiday stress. Make the right food choices to kick it to the curb.

5. Freeze leftovers right away!

If you are the one throwing the party, you are likely going to have leftovers. Don’t leave them in the fridge to entice you every time you open the door. In a valiant effort to not let food go to waste, people often consume 3,000 calories a day, trying to get rid of leftovers before they spoil. Avoid this altogether by freezing leftovers. This will also allow you to space them out over a longer period of time in more weight friendly portions. 

6. Don’t forget to exercise

Amid all the holiday rush, don’t forget to get your workouts in. Keep your metabolism pumping by hitting the gym or doing your favorite exercises at home. Don’t get caught in the “I’ll get back to my fitness routine in January” mentality. You’ve worked hard to get to where you are at. Don’t lose ground now. 

Visit our website at to see our selection of supplements to help you shed the pounds and reach your fitness goals.

Are Meal Replacement Shakes a Good Choice

Dieting and meeting weight goals can be tricky. For those who are not used to a drastically altered diet with calorie cuts and elimination of sugary foods, it may seem impossible. This is one big reason meal replacement shakes have become so popular. The question you may be asking is, are meal replacement shakes a good choice? Here are five reasons why they may meet your needs. 

1. Packed with proteins

One of the most challenging parts of weight loss is losing all the calories you were used to consuming. If you have dieted before, you know all about this. If you are looking for a great way to replace those lost calories, meal replacement shakes are filled with protein to help you feel full. They are also loaded with beneficial vitamins and minerals needed for a healthy diet.

2. They are nutritious

Meal replacement shakes are designed specifically to replace well-balanced, healthy meals. They have almost all the necessary nutrients your body needs to jumpstart the fat burning process. Plus, you’ll get all the energy you need to tackle your daily goals.

3. They are easy to make

Healthy eating can be difficult and time-consuming when it comes to prep time. When most people are always in a rush in the mornings, it is tempting and convenient to grab something quick, easy, and ultimately unhealthy to eat. A meal replacement shake is a perfect solution as you can grab it on your way out the door with no mess. 

4. Cut down on binge eating

When you are on a diet, it’s often a temptation to binge eat due mainly in part to the fact that your body is missing out on the calories it is used to. Meal replacement shakes eliminate this need. As mentioned previously, they are high in protein, which satisfies your body’s needs and makes you feel fuller for more extended periods of time. 

5. Great for people on the road

If your job requires you to travel, maintaining a healthy diet can be a challenge. The number one complaint of frequent travelers is weight gain due to eating out often. Meal replacement shakes are just as easy as hitting the drive-thru, perhaps easier. Only this meal is much better than what you will drive off with from a fast-food joint. 

At the end of the day, meal replacement shakes are an excellent choice for those looking to lose weight and maintain fitness goals. Not only are meal replacement shakes packed with the protein you need, they come in a variety of great-tasting flavors. Add to that how convenient they are and it’s a triple win! Looking for meal replacement shakes to boost your diet goals? Visit our website at to find out more.

What are Amino Acids & Why are They Important

Many people underestimate the importance of amino acids. Most don’t realize they are an integral part of almost every process of the body. Let’s take a look at amino acids and why they are so vitally important in your diet. 

What are Amino Acids?

Amino acids are the building blocks of proteins. There are 20 recognized amino acids that are classified into essential and non-essential categories. The nine of the twenty considered essential are:

  • Lysine
  • Tryptophan
  • Methionine
  • Phenylalanine
  • Threonine
  • Histidine
  • Valine
  • Leucine
  • Isoleucine

Why Do We Need Amino Acids?

As we all learned back in our school days, protein is crucial for our body’s growth and development. Protein, and in turn, the amino acids that are part of them, are vital for the structure of everything from muscles, ligaments, skin, hair, and nails. In other words, if we didn’t have amino acids, we wouldn’t be alive! There are also various other reasons that amino acids are important. Here are a few of the more important roles amino acids play.

Blood Sugar Control

How your body responds to glucose in foods is very critical. It determines how we utilize the calories we consume. In short, insulin is released by the pancreas when we eat, signaling to our cells to absorb the glucose from the bloodstream. When this system of signals is not working properly, it can lead to issues like diabetes. Amino acids contained in proteins play a key role in how this system functions. Eating proteins causes insulin levels to rise and prompts the body to respond correctly to the glucose in our food and aids in helping it absorb into the cells for energy. 

Immune System Function

Our white blood cells contained in our blood are a key tool in our bodies’ ability to fight off infection. Amino acids help provide our bodies with the energy needed to mount attacks against disease. Just as critically important, amino acids help white blood cells to multiply. If you are not consuming enough amino acid rich proteins regularly, your body will be ill-prepared to fight off illness. 

Hormone Production

Hormones play a variety of roles in our bodies. For example, they can raise our blood pressure during exercise, which encourages the body to regulate its temperature by sweating. Amino acids are important in that they serve as the basis for creating specific hormones such as lysine and arginine, both of which trigger the release of growth hormones. This process is particularly vital for growing children and those interested in promoting muscle growth. 

From muscle growth to the transmission of various signals throughout the body, it’s clear that amino acids are an important part of how our bodies function. It’s no exaggeration to say that getting enough amino acids is crucial to our survival. 

Visit our website at to find out how the supplement experts at MI Nutrition can help you get the amino acid rich protein supplements you need! 

When is the Best Time to Take Fat Burners?

Finding the right fat burner is an essential first step in your journey towards regular fat loss. Once you settle on the right fat burner for you, the next step is to dial in its effectiveness. When taken at the right time, fat burners, in conjunction with a balanced diet and regular exercise, will turn your body into a fat burning machine! When is the best time to take fat burners? Read on!

Start the day with them

After your feet hit the floor, take your fat burner about 30-40 minutes before eating breakfast. First thing in the morning, the body’s metabolism is at its slowest. This is a natural side effect of the body’s sleeping pattern, which causes your metabolism to slow down considerably. To reverse this process, you need to jumpstart your system. Here is where fat burners excel. Make sure your supplement of choice contains ingredients such as caffeine, green coffee bean extract, or green tea extract.

Take a second scoop

If you tend to exercise the second half of your day, take a second dose just before training. Fat burners taken before a workout give you the extra boost of energy you need to pull off a great workout. From working out harder to pushing yourself further, fat burners are an excellent way to dial up your workout goals.

Avoid taking them too late

Whatever you do, do not take fat burners too late in the day. As we have noted, fat stimulants act as a stimulant. Most of the time, caffeine is the main ingredient. Caffeine, of course, is used to give you energy. As good as it is helping burn calories, it’s equally good at keeping you awake. Taking a fat burner too late in the day will leave you restless and finding it difficult to fall asleep. Avoid taking fat burners less than 4 hours before you want to go to bed. You’ll thank us in the morning.

Take when resting

Another strategy is to take your fat burner during the day, particularly when you aren’t working out. If you take a fat burner after a workout or during the day hours when you are not working out, they can have a passive, fat-burning effect. Taking your fat burners during your resting periods turns those periods into a sort of ongoing passive, fat-burning session. 

Take time off

These are the main choices for when to take your fat burners. However, remember to take some time off. It is generally recommended you take a week or two off every few months. Fat burners work well when taken regularly. Press pause and take a break in your routine so your body can purge its system and reduce your body’s resistance to the ingredients in your fat burner. 

Are you looking to add fat burners to your overall health regimen? Visit our website at to find out more!

5 Tips to Stay Healthy this Flu Season

With all the focus on COVID-19, many may forget our annual flu season. This common yet dangerous virus afflicts millions every year. Each year the flu strain changes, and adjustments must be made to the annual vaccination to accommodate for this. Beyond getting vaccinated, there are a number of precautions you can take to make sure you stop the flu in its tracks. Here are five tips to stay healthy this flu season.

1. Wash your hands

The flu is commonly spread via droplets by people who are carrying the disease. This spread can occur when they cough, sneeze, or even when they talk. If someone touches their mouth, eyes, or nose, they can contract the virus after touching an infected surface. To avoid infection, wash your hands frequently. This will help remove the virus from your hands. 

2. Eat foods that boost immunity

One of the absolute best things you can do is to strengthen your immune system. This can be easily done by eating the right foods. Foods like garlic and onions are known to possess anti-inflammatory, anti-bacterial, and anti-fungal properties. Citrus such as grapefruits, oranges, and kiwis are packed with flu-fighting Vitamin C, which can help shorten symptoms. Adding supplements like Vitamin D is a great way to bolster your immune system as well. While adding certain things, be sure to decrease others such as sugary foods. Foods and drinks such as soda and candy are high in sugar, which tends to suppress your immune system.

3. Get a good night’s sleep

Sleep is by far the best medicine for your body and even more so if you are fighting the flu. Take a midday nap if you can. Get to bed earlier, and wake up later. Sleep allows your body to recharge, which is particularly important when fighting off the flu. 

4. Listen to your body

Your body is an amazing thing. If you start feeling the early signs of a cold or flu, slow down. Overworking can deplete your body of valuable resources it needs for the immune system. Take things slow and allow your body to do what it needs to do.

5. Get help if things get worse

Most flu systems will clear up in a week or two. But pay close attention to your body. If things don’t seem to be getting better after a couple of days or they take a turn for the worse, go see your doctor. Dealing with the flu is bad enough. Don’t allow it to turn into something worse like pneumonia.

Looking for supplements to help bolster your immune system before flu season hits? Visit our website at to find out more.