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. Protein, one of the three primary macronutrient groups, is key to tissue repair, muscle protein synthesis, and other important processes of the body. 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 [Read more …]

Fish oil supplements are a popular option to supplement intake of omega-3 fatty acics - but do they work?
Diet & Nutrition

New Study Shows No Heart Disease Protection from Fish Oil Supplements

A new meta-analysis study published on the JAMA Cardiology website shows no coronary heart disease (CHD) protection from using fish oil supplements. A meta-analysis is a statistical analysis that combines the results of multiple scientific studies. This study covered 10 clinical trials including over 77,000 participants. The results reinforce the findings of a previous AHA study from last year that showed similar results. From the study: “The results provide no support for current recommendations to use omega-3 fatty acid supplements for the prevention of fatal coronary heart disease or any cardiovascular disease in people who have or at high risk of developing cardiovascular disease.” Fish oil supplementation, while popular, has grown increasingly controversial in the last few years. A wide [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

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 (GLA), and arachidonic acid [Read more …]

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

Health Benefits of Omega-3 Fats

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 three principal omega-3 fatty [Read more …]

That time of year is almost upon us - New Year's resolutions for 2018 will be out in full force soon. Here's tips to maximize your chances of success.
Diet & Nutrition

New Year’s Resolution 2019 – Tips for Fitness Success.

New Year’s – Not the only time to make a profound change We believe that making a profound lifestyle change for health and fitness sake is something you can do any time of the year – not just at New Year’s. But we also understand the excitement and fervor for a fresh start with the new calendar year. We’re happy to contribute some tips and tricks to maximize your success. With that in mind, consider that all these tips and tricks apply at any time of the year. The time-honored tradition of the New Year’s Resolution is just about upon us again for 2019. Soon you’ll hear countless declarations from your friends and family – about getting a new, fresh [Read more …]

Tea - Tea is a healthy drink, low in calories and loaded with nutrients
Diet & Nutrition

Health Benefits of Drinking Tea

Tea is an aromatic beverage made by pouring hot or boiling water over cured leaves of the Camellia sinensis plant. Tea originated in Southwest China as a medicinal drink – but it rapidly spread around the globe (the British empire played a big part and this). Tea is now second only to water as the most common beverage consumed globally. What’s herbal tea? Herbal tea is made with infusions of fruits or herbs, and typically does not include the tea plant. We’re not going to discuss herbal tea in this article, instead we’ll focus on the traditional kind. The exclusion of the tea plant leaves in the process for making herbal tea makes it a fundamentally different beverage. How is [Read more …]

Coffee beans spilling from a cup - What are the health benefits of coffee?
Diet & Nutrition

Health Benefits of Coffee

Coffee – What are the health benefits of coffee? You may have heard – study after study has shown that coffee has numerous health benefits. Why is that? There’s a lot of reasons – because coffee has a lot of good stuff in it, and we’ll go through them all here. For many of us (around 85%, given the latest surveys), this is good news – so grab that fresh cup of coffee and continue reading. You can rest assured we’re drinking coffee as we write this too. Coffee has caffeine that can improve your energy levels This shouldn’t be a shock to anyone – coffee contains caffeine. Caffeine is a chemical compound that acts as a stimulant to the [Read more …]