Free Your Mind

One of the most common problems everyone faces at one point or another is the amount of sleep they get. Some people will average about 3-4 hours of sleep per night...others will not be able to fall asleep at a appropriate time due to the mind not shutting off...and others will sleep and wake up several times during the night. All of these examples are not good for anybody. We all know that we must get a good 8 hours of sleep like we did when we were growing up. We take for granted our sleep, but our sleep is probably if not the most important factor for real change within ourselves. Getting a good night rest helps people to be focused and alert for the next day...it allows for recovery and rebuilding in your body...it helps keep your cortisol levels balanced ...and it keeps your immune system strong. In the next paragraph I am going to give you some information about a natural herb that will help you find those good sleeping nights again.

A real happiness killer is not getting enough sleep. Experts say one in four people have trouble sleeping, at least occasionally, and the National Commission on Sleep Disorders estimates that folks spend $16 billion a year trying to sleep. Kava Kava to the rescue. Studies have shown that this South Pacific herb is as effective as Valium or Halcyon, without their side effects. A nightly dose of 150 mg not only cures insomnia in 50 percent of those trying it in as little as seven days, but it also abolishes nervousness and anxiety. Don't exceed the recommended dosage, and stay away from this supplement if you are pregnant, breastfeeding, have Parkinson's disease, are taking sedatives such as Valium (it enhances the effect; ditto for alcohol), or are allergic to pepper (it is derived from a pepper tree). Medical advice suggest you shouldn't take it for more than eight weeks at a time.

Ryan, M.J. Instant Health and Happiness. Pg. 27.

A PURPOSE REMAINS CONSTANT FOR LIFE

KEEP IT REAL.

HAVE FUN PLAYING.

UNDERSTAND.

BE IN TUNE.

BE PATIENT.

DON'T GIVE IN.

FIGHT.

TRUST.

LOVE.

The Many Ways THE SKY COMMUNICATES

When The Power Of Love Overcomes The Love Of Power The World Will Finally Know Peace. Inspiration Is Everywhere, Just Open Your Eyes! :)
~QUIETLY ALIVE AND SILENTLY RUNNING!~

THE FIRST UNIQUE BLOOD MOON OF 2014

I know this is a Fitness Blog...but I am also a believer that everything (every experience, every moment, every piece of our lives-good and bad) is connected to us. EVERYTHING that surrounds us plays a role on our physical, mental, and spiritual well being. And if you look up the definition of FIT...it's not just a physical one...in order to be fit and a MASTER OF YOUR BODY...you must be in perfect alignment with your physical, mental, and spiritual self. This will always be an ongoing process (never stop learning, never stop growing, never stop improving), and ALWAYS connecting with everything around you. So with that being said, I would like to share with you a slideshow of the first unique blood moon of 2014- a very rare phenomenon that occurred on April 15, 2014.

**REMEMBER, EVERYTHING IS CONNECTED. 

THE BEAUTY IN THE SKY

Life Has Its Own Reality, With One Real Moment Leading To The Next.

The MOON and JUPITER with the CLOUDS in the NIGHT SKY

This video was taken on Thursday, December 20, 2013 at 1:45 a.m. (cst). I just wanted to share this wonderful moment of interaction between the Moon and Jupiter with the Clouds of the Night Sky. Thanks for checking out this video. I hope you enjoy it.

BEAUTY AND BIZARRE

This Unusual Image Of The Moon Was Captured On December 15, 2013 at 6:28 p.m.(cst). After reviewing and sorting through all of my pictures I was completely shocked by this image of the moon. I believe there is more to life than we can see...things we can not see with our own eyes and things that we may not be able to comprehend. I believe the unusual, the mysterious is what makes life truly so interesting.

Researchers have claimed that the human eye can not see most of the things that exist around us, but a camera can reveal so much more than we can imagine. I must agree with this. I have seen so many wonderful and unusual things in the last three years that have completely amazed me. This image has so much symbolism from the different colors present to the ring that shines on only one side of the moon, and to the rarest of them all...the little butterflies, fairies, winged objects, or what I like to see them as...LITTLE ANGELS appearing in different colors all throughout the photo.

This image took me back to all the stories I heard of what the children saw during the tragic Joplin Tornado...the butterfly people (little angels) that helped them and saved them from harms way. Anyway, I hope you find the image beautiful and bizarre as I did. Thanks for checking it out.

The Moon And Venus- September 8, 2013

A lazy mind will never grasp the true spirit of morality. Out of the conscience arises morality. Morality comes from having inner discernment of what is right or wrong for yourself. It involves making choices that are best for you and for the advancement of the whole...EVERYTHING IS CONNECTED. Thank you for checking out my slideshow. 

Improve Distance Running Performance With Resistance Training

Distance Running and weight training are polar opposites in most people's minds. Several studies show that resistance exercises, such as weight training and plyometrics, help INCREASE speed and running economy- the energy cost of running at a specific speed. Your ability to perform well in a fun-run, 10-k run, or a marathon depends on your running speed and fatigue resistance. Success depends on your ability to maintain a fast running speed. You can achieve this by improving your power output and endurance capacities. Build endurance by practicing over-distance training. Develop power through interval training- running at fast speeds for two or more repetitions with rest periods between. Studies show that weight training and plyometrics also help build power. Finish studies showed that runners who practiced plyometric training for 12 weeks took 30 seconds off their 5-K time with no change in oxygen consumption capacity. This study showed that runners must build power as well as endurance. So don't be afraid to include resistance exercise in your regimen, particularly explosive plyometrics, when trying to improve running performance.

Sports Med, 33: 539-552, 2003.

The SHADOW FIGURES Of The Crescent Hotel- REVISITED

ONE QUICK NOTE: BEFORE I GO INTO THE HISTORY OF THE CRESCENT. IF YOU COULD WEAR HEADPHONES SO YOU CAN GET THE FULL EFFECT OF THIS VIDEO. :)

The Crescent Hotel was first opened to the public on May 10, 1886 and was formally opened May 20 and 21st, 1886 in Eureka Springs, Arkansas. It was built on the summit of the Crescent Mountain and 600 feet above the Crescent Spring. The purpose of this elegant five-story 125 room hotel was to attract tourists and the wealthy...claiming that it was an American Plan Hotel. As the largest hotel in the Ozarks, it provided people the comforts of living while on vacation during the summer time only. Guests could swim in Lake Lucerne, bowl, play tennis, play golf, ride horseback, shoot at the gun club, hike, fish, participate in card parties held every afternoon and evening, or dance in the brilliantly and beautiful ball room.

On March 1st, 1900 another grand opening of the Crescent Hotel occurs making it an all-the-year resort and promoting the healing waters in Eureka Springs. According to many sources, the magical waters from the springs helped thousands relieving them from pain and suffering.

On September 23, 1908, the Crescent College and Conservatory For Young Women opened its doors. At this time, the hotel began to lose credibility nationally and internationally. Owners of the hotel were interested in any project that would be able to provide additional income to the property. Both the hotel and the school were shut down in 1934 from the results of the Great Depression.

In July 1937, the Queen Of The Ozarks would take a twisted and stranger fate when a man named Norman Baker drove in to Eureka in his big purple car bought the property and converted it into the "Baker Hospital" and Health Resort. He painted all the halls and walls lavender and at the roof top he placed his favorite instrument, a loud playing Calliaphone and converted it to his "Castle in the Air." The Hotel/School/Hospital would close its doors again in 1946 and in January 1950 Norman Baker was charged with "mail fraud" and sent to jail.

There is a lot of tragedy that surrounds this building. Many people have died here from the beginning of its construction. And this number is unknown. An Irish man who was helping build the Crescent fell to his death before it opened. A young girl from the college fell/jumped to her death. A young woman named Theodora on the fourth floor who was a cancer patient of Norman Baker to the first Crescent cat. The number of people that lost their lives is plain and simply unknown. The broken promises and lies of Norman Baker, who claimed to have the cure for cancer and would eject these cancer victims with watermelon seeds, spring water, and other stuff. The lack of record keeping or shredded documents have not been able to shine light on this question. Many claim that he effected so many lives and stole so much money from these people and their families. Others say he buried his victims in the walls of the building and many suffered on both a mental and physical level...leading up to their death. It is definitely a hot spot and many believe that several spirits are drawn there (who were not affiliated with the hospital).

I have always been sensitive to energies and things around me. As soon as I walked through the door, I felt the sadness and the heaviness of this building. It is VERY active and the energy there is OVER THE TOP. It is a beautiful hotel and they have kept most of the same furniture and have tried to restore it to its original look. There is a new day spa in the basement area and this is where this video takes place. My friend and I were walking around and on several instances random strangers would ask of our findings and would suggest that we go down to the basement level bathrooms. That these bathrooms were very active from what they had been told. They did not experience anything there but maybe we would be able to. Thought it was the strangest thing that so many random people who did not know each other were leading us there. Things began to die down at the Crescent around 11 p.m. and 12 a.m., so I thought that would be the best time to go check it out. I didn't want anything to interfere with this experience. The basement was very quiet and absolutely NO ONE was down there and from what I heard many are afraid to go down there. I don't think you will be sorry that you watched this video, I was even amazed at what was captured. Be sure to watch it to the end because that is when the shocking happens.

Hope you enjoy this video and if you are in the area you should try and visit this historic building. It is a site to see and a place that holds so much energy. My thoughts and prayers are always with the victims and lost souls of the Crescent Hotel...this moment in time put life in perspective even more for me and I was grateful for my experience. :)

Time Is What Life Is Made Of

TIME ACCORDING TO BRUCE LEE:

THE CHANGE IS FROM INNER TO OUTER...WE START BY DISSOLVING OUR ATTITUDE NOT BY ALTERING OUTER CONDITIONS.

THE MOMENT IS FREEDOM. TRY TO LIVE FREELY FROM MOMENT TO MOMENT, LETTING THINGS HAPPEN AND ADJUSTING TO THEM.

THE TRUTH EXISTS HERE AND NOW. HAVE OPENNESS AND FREEDOM...THE FREEDOM TO BE OPEN AND NOT TETHERED BY ANY IDEAS, CONCEPTS, ETC.

TIME IS WHAT LIFE IS MADE OF! USE IT WISELY AND MAKE YOUR MARK ON THE WORLD! :)

Beware Of Emotional Vampires

Emotional vampires are people who suck the energy out of you or otherwise bring you down. They do it in various ways--by endlessly complaining, general negativity, bad-mouthing others. We tend to take on the energy charge of those whom we are around, so the more time you spend with vampires, the more depressed and negative you'll feel.

Do yourself a favor and avoid spending a lot of time with people who bring you down. Instead, focus on people who like rays of sunshine in your life, and soon you'll be shining too.

Ryan, M.J. Instant Health And Happiness. Pg. 101.

The Power Your Body And Mind Have Available

"There is a vitality, a life force, an energy, a quickening that is translated through you into action. And because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and be lost. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to...keep the channel open...Whether you choose to take an art class, keep a journal, record your dreams, dance your story, or live each day from your own creative source, above all else, keep the channel open!" -Martha Graham

Everything is ENERGY. Energy can be defined in a number of ways. Some describe energy as the capacity of a physical system to perform work. Others suggest it is a feeling of possessing such strength and vitality. Energy is your available power...your ambitious drive and effort. YOU ARE ENERGY...it is your strength of expression- the power to impress the mind and arouse your feelings...LIFE AND SPIRIT...YOU! Your energy comes from within and while it is made available for you, you must fuel that energy. To fuel your energy with the power to act effectively you must eat the right foods to give you the strength and vitality for sustained and mental activity. 

The amount of energy contained in any given amount of food is measured in calories. A calorie is a measurement of heat, which is valid because energy production for muscular contraction in the cell is a form of oxidation. It is slow oxidation, of course, but simply another form of the rapid oxidation known as fire. So let's try this again...Calories are a measurement of the amount of heat given off by the "slow burning" of energy in the muscle cells.

Be aware that all of the macro nutrients- protein, carbohydrates, and fat- contain energy, and therefore calories. But one important point you must understand is that they all differ in the amount of calories they have.

For example, 1 gram of protein or 1 gram of carbohydrate= 4 calories
1 gram of fat= 9 calories

And from the example, it is obvious that if you are trying to drop body fat you will minimize the fat in your eating regimen (*this does not mean take it out completely/body still needs fat).
On the flip side, if you are going to hike for days across the mountains, you should carry foods very rich in fat. Fat is more than twice as dense in calories as either protein and carbohydrate.

An interesting fact to keep in mind is that all fats, regardless of type, contain the same amount of food energy. Whether you are talking about olive oil, animal fat, butter, lard, or fats and oils in any other forms, they all contain the same amount of energy- 9 calories per gram.

Your body metabolizes calories in two basic ways: in basal metabolism (the energy it takes to maintain basic life functions) and in physical activity. A fascinating fact is that muscle tissue determines the caloric requirements of the human body. The two reasons is:

1. The more muscle you have, the more calories you consume at rest.

2. The more muscle effort you put out, the more calories are consumed in the process.

The leaner your body mass, the higher your RMR (resting metabolic rate). The formula to calculate this is: RMR= lean body mass (pounds) divided 2.205 x 30.4

An example is a person with a lean body mass of 150 pounds would have an RMR of about 2,100 calories. Keep in mind that other factors influence metabolic rate- age, gender, body type, thyroid function, etc.

Here it is...you have heard me say this time and time again. The number of calories you burn when exercising depends on the kind of activity you are engaged in. The harder you exercise and the more work you do, the more calories you metabolize. Whether you are moving your own body (ex. running) or lifting a barbell, the more you do it and the harder you do it, the more energy it takes. Here are a couple of examples on how this works.

ACTIVITY/CALORIES BURNED PER HOUR

1) Sleeping /72

2) Sitting /72-84

3) Walking (3.5 mph)/336-420

4) Swimming (basic)/360

5) Cycling (10mph)/360-420

6) Jogging (5mph)/600

7) Running (7.5 mph)/900

There is something very interesting about the relationship between walking, jogging, and running. When you go on foot, you burn up about 100 calories per mile (depending, again, on your overall body weight and lean body mass). It doesn't matter if you run or walk. You metabolize the same amount of energy for the same distance because you have done about the same amount of work. The difference is that you burn off the energy much faster when you run than when you walk.

Here it is again...energy expenditure is largely determined by how intense the training is. When you train continuously, going from one set to another, one exercise to another, with very little rest, you burn considerable calories over the one and a half or two hours of your workout. Also, when you train on a split schedule (two-a-days/two workouts a day), you burn up that much more energy.

WARNING!!!!

There is no such thing as a free lunch. When you subject your body to various kinds of artificial stimulation, you may get short-term results, but there is an inevitable letdown and your overall performance ability is damaged over time. One doctor suggests that some examples are:

1) Adrenaline

2) Alcohol

3) Alkalis

4) Amphetamines

5) Caffeine

6) Cocaine

7) Coramine (nikethamide)

8) Lecithin

9) Sulfa drugs

There is nothing wrong with a couple cups of coffee or an energy drink before training, but a handful of caffeine pills is just going to make you climb walls and possibly injure yourself during your training. Keep in mind that in order to develop the optimum physique, you need to be in an optimum state of health.

Schwarzenegger, A. The New Encyclopedia...Pgs. 722-725.

The Motivation And Opportunity Connection

"Challenges are what make life interesting; overcoming them is what makes life meaningful."
- Joshua J. Marine

After putting in long hours of hard work and dedication, it is rewarding to know that you have succeeded in reaching a certain level. I love to push each and every one of my clients to a level they believe they can never reach. Once they reach that level, there is a positive outlook on their SELF and a craving for more challenges. I believe that this process shapes a person's outlook on life and helps them overcome obstacles not only in the gym but in their daily lives. One must TRAIN and LIVE with the goal of continuous improvement. One must make no excuses to accept anything but their best.

I believe it is important to live life with INFINITE INTENSITY. Infinite meaning extending indefinitely and intense meaning to be marked by or expressive of great zeal, energy, determination, or concentration. So this concept leads me to the problem that people face in our society. Don't you find it interesting on how society is quick to place limits on our abilities. That it is acceptable to fail as long as you have tried. Many people give up before they try. CHALLENGES are approached with a mindset that says, "Why bother, I am not good enough." This really bothers me...more than you can imagine. I have dealt with several people who will take themselves right out of the challenge...GIVE UP BEFORE THEY EVEN TRY. No one becomes great by living a life where failure is both accepted and expected. Those who achieve greatness refuse to accept failure. I want to share something I read in college.

Mahatma Gandhi once said:
"Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning."

So begin living your life today and accept the belief that you can achieve any goal. That you will bust your ass to ensure success. The belief that the ordinary can become the extraordinary. That you will refuse to accept limits and you will strive forward in search of greater accomplishments. That you will push the envelope both physically and mentally.

I have included a Dofitness Challenge Test. Do your best and believe in your abilities to success. *Keep track of your results and send them to me to find out your fitness level. **There are four categories to measure your fitness level: OUT OF SHAPE, AVERAGE, FIT, AND SUPER-FIT.

1. The One-Mile Challenge/Time?
2. The One Hundred Squat Challenge WITHOUT STOPPING/Keep track of how many times you stopped and how long it took you to complete 100 reps/use moderate weight
3. The Chinup Challenge/How many chinups can you complete without stopping?
4. The Push-up Challenge/How many push-ups without stopping?
5. The Wall Sit Challenge/How long did you sit without getting up?
6. The Half Court Run Challenge/How many times can you go from the end line to half court without stopping?

Stop And Eat

We eat for three main reasons...to provide the energy we consume to stay alive, to build and repair the body, and to enable parts of the body to function efficiently. Energy for INTENSE physical effort comes principally from carbohydrate, which is stored in your liver and in your muscles in the form of glycogen. There are three forms of carbohydrates: natural sugars (fruits and their juices), refined sugars (jam, honey, and soft drinks), and starches (complex carbs and found in foods like potatoes, pasta, and bread.

The other major source of energy is the fat that is stored around the body.  Fat has a higher energy density than carbs, which means that per gram it supplies more fuel: it is estimated that if all the energy stored in the fat reserves of a lean, 150-pound bike rider were there as glycogen, they would weigh about 275 pounds. Most people have enough fat in their bodies to fuel many hours of activity, which means there is no need to eat fat in any great quantity, particularly as any excess carbohydrate or protein is converted to fat and stored for future use.

Proteins play the major role in building up and repairing the body: they are found in meat, fish, eggs, and dairy products, in vegetables such as beans, lentils and peas, and also in carbohydrate-rich foods such as potatoes and bread. In extreme situations, protein is also burned to produce energy.

Vitamins and minerals enable the body's processes to function normally. For example, Vitamin A is important for maintaining healthy skin, helping fight infection and maintaining good eyesight--One source of this vitamin is carrots. Fruits, vegetables, fish, dairy products, meat and eggs are all important sources of various vitamins.

The final element is fluid. The body can function for some time without solid food by running off  stored energy and protein, but without water, a vital part of  all bodily processes, death soon results. A drop in your body water, through sweating, of just two percent will reduce your performance, five percent will cause fatigue and ten percent could be fatal.

Your intake of energy providers is vital if you are not to run out of the "fuel" stored in the muscles and liver. Body repair materials are equally important if you are to rebuild the muscle fibers you break down as you train, and if you are to construct stronger ones, which is the whole point of training.

Fotheringham, W. Cycle Racing. Pg. 52.

HONEY, I SHRUNK MY GUT

TIME IS ALWAYS TO BLAME FOR NOT EATING BREAKFAST.  BEFORE WORK, MANY PEOPLE HAVE TO GET THE KIDS READY FOR SCHOOL, TAKE A SHOWER, MAKE SURE YOU HAVE THEIR LUNCHES READY, ETC. AND SO THE RESULT IS THAT MANY OF US WILL TREAT BREAKFAST AS A LUXURY--SOMETHING THAT WE DO ONLY IF WE HAVE TIME!

LISTEN UP! THERE IS NOTHING GOOD THAT COMES OUT OF SKIPPING BREAKFAST. WITHOUT BREAKFAST, YOU'RE OPERATING ON RESERVES, PUTTING YOUR BODY IN A PSEUDO STARVATION MODE THAT TELLS YOUR BODY'S METABOLISM TO SLOW DOWN AND PROTECT YOU. 

SOLUTION: YOU NEED TO EAT! AND EAT HEARTILY.

BELOW IS A RECIPE THAT YOU CAN ZIP THROUGH FASTER THAN YOU CAN IMAGINE.

GREAT ADVICE TO TAKE TO HEART: WHAT YOU EAT THE FIRST HOUR YOU'RE AWAKE WILL HAVE A HUGE EFFECT ON WHAT YOU EAT FOR THE NEXT 16 OR 17. 

ALWAYS START YOUR DAY STRONG. BELIEVE THAT IF EVERY DAY OF GOOD EATING IS A RACE, THEN HOW WELL YOU START DETERMINES HOW WELL YOU FINISH!

1 cup 1% milk

3/4 cup plain instant oatmeal

1/2 cup blue or blackberries

1 tablespoon chopped walnuts or pecans

1 teaspoon honey

1 teaspoon ground flaxseed

Dash of cinnamon

*Mix all the ingredients in a microwave-safe bowl and cook for 2 minutes.

Per serving: 459 calories

19 grams of protein

70 grams of carbohydrates

9 grams of fat (2g saturated)

9 grams of fiber

132 mg of sodium

Zinczenko, D. The Abs Diet. Pgs. 80-81.

The Strength And Spiritual Fuel Of The Crescent Hotel

I have always been fascinated with the unknown. Throughout my life, I have experienced things and have been highly sensitive to things around me.  I believe that each experience we have in life helps teach us about who we are and what are purpose is. Everything is an experience..GOOD AND BAD. We must experience things in life in order to understand what life is all about (don't get me wrong...we can not understand or comprehend everything)...but I believe that we shouldn't take life for granted. We should appreciate everything...I believe it is very important to acknowledge things that surround us and learn from them. Everything in life is a learning tool for us.

Below, I have included a slideshow of some of the things I had the opportunity to experience on August 18, 2012. I have never been to The Crescent Hotel but have learned about it over the course of my years in Arkansas. I remember the many times going to Eureka Springs (which is about 45 min away from where I am located) and looking at the building on the outside and researching about all its history and importance. I finally was able to experience this place on so many levels on August 18-19, 2012. I feel fortunate to say that I was able to capture so many things in my short time there...from the moment I walked through the door till the moment I left the next morning at 11:30 a.m. And I am appreciative of all of it...I consider my time at the Crescent Hotel and every moment I had there...A GIFT.

Now don't get me wrong...the unknown and unexplained is very scary and very hard to grasp. Many don't like to experience these things that they can't explain and that is ok.  I don't believe you should go into a highly active area or anyplace for that matter, with a Ouija Board or do a Seance to open up a door to the spirit world. The physical world and the spiritual world are closer than we think. I just believe that it is important to open your eyes to everything.

The point is that for me, I took every experience from this hotel and learned so many more things about what life is really about. It is not just about a place being haunted or the noises you may hear or the orbs that you capture with your phone...IT WAS AN EXPERIENCE THAT GAVE ME A MOMENT.  It is about the history of this place, the energy that surrounds it, the spirits that seem to be trapped, the pain and the sadness that you feel as you are walking down the hall, the way your SPIRIT feels when you are at the Crescent Hotel (which is a highly active place)...or better yet, the way your spirit feels ALL THE TIME. Everything is energy and energy is all around us. I can go on and on...but I just wanted to share a little of my experience with you. Hope you enjoy. Check out some of my videos of my experience if you are interested on my youtube channel... www.youtube.com/user/dofitness1

Have A Brazil Nut

Did you know that one Brazil nut contains the recommended daily allowance of selenium, a mineral that has been found to boost spirits. It can also be found in chicken, seafood, and whole grains. If you want to be sure you're getting enough, consider a supplement: 55 mg per day should do it.

Ryan, M.J. Instant Health And Happiness. Pg. 52.

Motivating Energy

Your power thought of the day- is to influence and inspire others with your focus and energy. Make sure that your energy is balanced today.  Learn to hear and follow your intuition more...quiet down your mind regularly so that intuition can be received freely and clearly. Try to encourage others and trust in your instincts. Last but not least, motivate yourself to express and develop your own highly creative potential.

Muscle Repair And Growth

THOUGHT OF THE DAY: The average active person wants to take in a slightly higher than average amount of protein, to facilitate muscle repair and growth. Did you know...other than water, the human body contains more protein than anything else. There are 20 different amino acids used in the construction of protein. The human body can only produce 11 of the amino acids, which are known as "non-essential", if it has sufficient carbohydrate and nitrogen levels. The other 9 "essential" amino acids, must be obtained through the foods we eat or through supplements. Eggs, milk, meat, poultry, and fish are considered complete sources of the 9 essential amino acids.