High Glycemic Index (GI) foods - white rice, pasta, and potatoes
Diet & Nutrition

Understanding Glycemic Index (GI) and Glycemic Load (GL)

Glycemic Index (GI) and Glycemic Load (GL) help us understand how specific foods we eat impact our blood sugar (or glucose) levels. This in turn has a direct impact on the energy levels you have (or lack), and how quickly excess energy is stored as body fat. Of the three macronutrient types (protein, fat, and carbohydrates), carbs are the primary energy source the body prefers. When you consume foods containing carbs (sugars and starches) these are broken down into glucose by your digestive system. The glucose then enters your bloodstream, and is transported elsewhere in your body to be used for energy, or to be stored for later use in the liver and skeletal muscle as glycogen. What is the [Read more …]

Breakfast idea that is Paleo diet friendly
Diet & Nutrition

The Paleo Diet – Is It Right for You?

What is the Paleo Diet? Today we’re going to talk about the Paleo diet – a nutritional strategy (and lifestyle) that claims to leverage our body’s evolutionary eating adaptations for maximum health. The Paleo diet requires eating the foods our ancient ancestors ate and to avoid modern foods (and quantities) that aren’t compatible with our bodies. The core premise of the Paleo diet is that modern foods and diets have strayed too far from what our bodies and digestive systems have adapted to via tens of thousands of years of evolution. Further, its proponents believe modern foods and the associated mismatch with our real dietary needs is the biggest driving factor behind the modern “diseases of civilization”: Type 2 Diabetes [Read more …]

Eggs are an excellent source of protein
Diet & Nutrition

Additional Protein Enhances Strength and Muscle Mass With Resistance Training

A study recently published in the British Journal of Sports Medicine concludes that protein supplementation is beneficial for those who partake in resistance training – for both increased strength and muscle mass. Individuals who took part in prolonged bouts of resistance training and who took in above average amounts of protein obtained the best results. Consuming extra protein to support strength training has been recommended by many for years, of course, but this study (which is a meta-analysis based on many other studies) further reinforces the point with scientific evidence. Perhaps most interesting is the conclusion that total dietary protein intake beyond 1.6g/kg/day does not show additional benefits. This is considerably lower than some trainers recommend. For a 200 pound [Read more …]

Food items that represent all the macronutrients
Diet & Nutrition

Macronutrients and Calories

To lose 1 pound of body fat you must have a caloric deficit of 3,600 calories. This can be accomplished by a daily caloric deficit. For example, by consuming 360 calories less than what you need, every day for 10 days you could expect to lose 1 pound. Let’s talk about the three main categories of macronutrients – fat, protein, and carbohydrates. These are the nutrients your body needs in large quantities – for energy and maintenance of cells in the body. The fundamental principle of all weight loss is a deficit in calories. You’ve go to burn more calories than you eat. Your body’s base metabolic needs and physical activity burn the calories you take in. So it’s simple [Read more …]

Corn - source of corn oil - which is very high in omega-6 fatty acids and prevalent in the modern Western diet
Diet & Nutrition

Omega-6 Fats – What You Need To Know

What are Omega-6 Fats? Omega-6 fatty acids (often called just omega-6 fats) are a group of polyunsaturated fatty acids (PUFAs) that are important for a number of functions in the body. They are a type of essential fatty acid so-called because they are required by the body, but cannot be manufactured or synthesized by the body. Therefore, your diet is an important source of these fats. Omega-6 fats are essential for proper development and functioning of the brain and nervous system. They also stimulate skin and hair growth, provide and maintain good bone health, help regulate the metabolism, and help keep the reproductive system healthy. There are several omega-6 fats, including: linoleic acid (one of several), eicosadienoic acid, gamma-linolenic acid [Read more …]

Sardines - a good source of omega-3 fatty acids
Diet & Nutrition

Health Benefits of Omega-3 Fats

About Omega-3 Fatty Acids Omega-3 fatty acids (often called just omega-3s) are a group of polyunsaturated fatty acids that are important for a number of functions in the body. They are a type of essential fatty acid so-called because they are required by the body, but cannot be manufactured by the body. Therefore, your diet is an important source of these. Omega-3s can be found in cold-water fatty fish, such as salmon or sardines, or shellfish such as oysters and scallops. Flaxseed, canola oil, and walnuts also are other good dietary sources of omega-3 fatty acids. Because of the importance of these fats, it’s also become popular to use supplements such as fish oil as a source of Omega-3s. The [Read more …]