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Category Archive for: ‘Nutrition’

Optimum Eating for Weight Loss, Weight Gain and/or Performance

  Power Eating is the deliberate and planned manipulation of nutrients in order to facilitate and/or augment physiological and biochemical adaptations for weight loss, weight gain or performance enhancement. In his book The Muscle Strength Nutrition Pyramid. Eric Helms, a natural bodybuilder and PhD candidate, describes a pyramid approach to nutrition. This approach prioritizes nutrition as follows: Calories/Energy balance Macronutrients …

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Sports Nutrition Lecture

This supplement will make you Bigger, Leaner, Faster and Stronger! Or will it? Nutritional supplements are a multi-million dollar industry, and chances are you, or someone you know, is taking one or more supplements to get that competitive edge. This lecture will help you sift through some of the evidence of “What You Should Know vs. What You Hear From Your …

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Performance Supplements: What You Should Know vs What You Hear From Your Bro

This week’s blog focuses on Sports Nutrition. Follow the link: Performance Supplements: What You Should Know vs. What You Hear From Your Bro

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Key To Nutrition Found in Pyramid

I recently came across a nutrition pyramid created by Eric Helms, PhD (Cand), a natural bodybuilder and PhD candidate, that succinctly summarizes what I would consider the foundations of how to optimize your nutrition for weight loss, weight gain, health and performance Energy balance/Calorie intake Energy balance is the foundation for weight gain, weight loss, performance and even longevity. How …

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Sugar and Opiods- Are You All Dopamined up?

    Palatable foods stimulate the brain to release addictive substances like opioids and dopamine in the limbic system (the emotional center in your brain). In addition, opioid and dopamine synapses in the limbic system may play important roles in the reinforcement of behavior by natural rewards, i.e. food Just like drug abuse can create dependency via this system, palatable …

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The Spanish Ketogenic Mediterranean Diet- Weight Loss, Cardiovascular Health, Blood Sugar Regulation and Cancer Prevention

Background The global consensus regarding recommendations for carbohydrate and fat consumption is that carbohydrates should form the foundation of a healthy diet and that the best way to lose weight is by cutting back on calories, specifically from fat. Furthermore, it is generally believed that ketogenic/high fat diets may lead to the development of several diseases (e.g. Cardiovascular,  metabolic and …

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Inflamm-Aging

Scientists have proposed that inflammation is the forerunner of aging and central to the aging process, a phenomenon that has been described as “inflamm-aging”. Lin, L., et al (2016) looked at the association between certain hormones and aging, low grade adipose (fat) inflammation, insulin resistance and type 2 diabetes. The Ghrelin Connection Ghrelin is a hormone that enhances appetite (orexigenic). …

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How To Spice Up Your Health With These 9 Common Herbs and Spices

If you want to spice up your health, start in your kitchen. Herbs and spices not only pep up your meal, but many come with proven health benefits such as: Anti-inflammatory Antibacterial Antimicrobial Immune stimulating Cardiovascular Anticarcinogenic Blood sugar balancing Aiding in digestion Antiaging Most herbs and spices are also good sources of B-vitamins, minerals and disease-fighting phytonutrients (antioxidants). They …

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Why Did The Chicken Cross The Road?

In our house, we have a staple recipe called “Leaping Frog Chicken”. I won’t beat around the coup. It’s delicious, so I thought I’d share it with you. Beware, it’s addictive. Leaping Frog Chicken INGREDIENTS: 3 ½ – 4 lbs bone-in/skin-on chicken thighs (boneless/skinless will work as well) 16 garlic cloves, smashed 6 tablespoons extra-virgin olive oil, divided 6 tablespoons …

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Do You Want To Know The Secret To Weight-loss and Metabolic Health?

The Secret to weight loss and metabolic health lies in understanding and applying some basic principles of biochemistry. Macronutrients 101 There are 3 macronutrients which supply the energy (calories) needed for survival and activities: Carbohydrates- 4 calories/gram Proteins- 4 calories/gram Fats- 9 calories/gram   The conventional approach to weight loss is to burn more calories than you take in, thereby …

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