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Category Archive for: ‘Nutrition’

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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The “BIG” 5

Five Simple Things You Can Do to Live a Longer Healthier Life The following five suggestions outlined in this week’s blog have been proven by a number of studies to increase health, quality of life and longevity (and they don’t involve expensive supplements or the latest diet fad): Drink coffee  Exercise regularly Add nuts and seeds to your diet Get …

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Do You Have The Guts To Lose Weight And Stay Healthy?

  In 2014, the World Health Organization estimated that there were half a billion obese individuals world wide. Considering this statistic, the obesity epidemic is a global issue with both health and socioeconomic ramifications. Obesity is defined as excess adiposity. The key drivers are thought to be: Excess energy intake Deficient energy output In addition to these components, there are …

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The Multiple Benefits of Fiber (Hopefully You Will Find This “Moving”)

  It is well known that adequate fiber keeps you “moving” and feeling satiated. In addition, dietary fiber can also reduce the risk of developing type-2 diabetes and has been shown to lower blood pressure and cholesterol. What you might not know, is that there is also evidence of a relationship between high fiber carbohydrates and healthy aging, as defined …

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Genetics Loads The Gun, But Lifestyle Pulls The Trigger

When it comes to many modern diseases, genetics load the gun, but environment and lifestyle factors pulls the trigger. Key Triggers that can contribute to conditions like high cholesterol, high blood pressure, high blood sugar, heart disease and some cancers include: Refined/Inflammatory diet Lack of Exercise, Environmental toxins Stress Inadequate sleep Most doctors treat diseases using medications to address symptoms. …

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Eat These Colorful Foods To Reduce Upper Respiratory Tract Infections By 40%

High Flavonoid foods are a viable choice to decrease the incidence of Upper Respiratory Tract Infections. Studies have found that the use of flavonols (see list below) year-round may reduce the number of sick-days significantly- as much as 40%.   Quercitin or high quercitin foods like citrus fruits, apples, onions, parsley, sage, tea, and red wine; olive oil, grapes, dark …

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How To Biohack Your Behavior For Weight Loss

In prior blogs on weight loss, I have focused on SPEED(s)- Sleep, Psychological Stress, Environmental Factors, Exercise, Diet and Supplements. Another KEY to weight loss is Behavior Modification. Changing how you think and feel can be difficult, however, learning how to modify your behavior and environment isn’t. This week’s blog provides some effective Behavioral Modification tips  you can use to …

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How To Make The Perfect Smoothie

Smoothies are a great way to start the day, replace a meal or  provide nutrition pre and post exercise. This week’s blog will teach you how to make  the perfect (in my opinion) smoothie.   Ingredients Base liquid- 1 cup (Choose one or two) Water Beet Root Juice- 2 cups Coconut water Unsweetened Coconut milk Unsweetened Almond milk Avoid alternative …

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Muscle- The Metabolic Machinery for Maximum Health

Muscle plays a central role in metabolism as well as in the genesis and/or  prevention of many common chronic diseases. The maintenance of adequate muscle mass, strength, and metabolic function through diet, exercise and other lifestyle factors has rarely been utilized as a targeted therapeutic intervention beyond its role in exercise performance, Activities of Daily Living (ADL), and more recently, …

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10 Dietary Myths- How Many Do You Believe?

10 Dietary Myths- How Many Do You Believe?   Myth 1:Carbs and Gluten are bad for you and will make you fat Carbohydrates have gotten a bad rap thanks to a number of popular fad diets and books that propagate the adverse effects of carbohydrates on insulin resulting in weight/fat gain. I have to admit, books like Good Calorie, Bad …

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