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Category Archive for: ‘Nutrition’

Bigger, Stronger, Faster… But At What Cost?

Both recreational at competitive athletes are looking to enhance their performance. Many turn to purported ergogenic supplements. Are these safe? A number of readily available sports performance enhancing supplements, such as those marketed for body building, weight-loss and energy are often spiked with stimulants, anabolic agents, and even pharmaceuticals. Most young athletes, coaches, and parents, are not educated or informed …

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You Might Want To Start Considering Your Gut, If You Want To Lose It.

The worldwide prevalence of obesity more than doubled between 1980 and 2014. While the most frequent cause of obesity is an imbalance between energy intake and energy expenditure, the gut microbiota plays a significant role in influencing whole-body metabolism by affecting energy balance, inflammation and gut barrier function. Probiotics and prebiotics contribute to the health of gut microbiota, which in …

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7 Biohacks to Speed Up Your Metabolism and Lose Weight

Your metabolism has three primary components: Basal Metabolic rate (BMR)- 60% Activity Energy Expenditure (AEE)- 30% Thermic Effect of Food (TEF)- 10% BMR is the resting metabolism used to run all the systems of your body. AEE  includes walking, stair climbing, picking up children and planned exercise. Calories burned in physical activity are the most variable part of metabolism and …

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HIIT For Health

High-Intensity Interval Training (HIIT)  is a form of interval training that alternates short periods of intense anaerobic exercise with less-intense recovery periods.  HIIT sessions may vary from 4–30 minutes. Examples include: Running stairs or hills, sprints and bodyweight circuit training. Due to the physiological  effects of this style of exercise, there are a number of metabolic adaptations that occur which …

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Is Your HPA Making You Sick?

The Hypothalamic–Pituitary–Adrenal axis (HPA) is a complex set of feedback interactions between the Hypothalamus, Pituitary gland, and Adrenals. The HPA is also known as the neuroendocrine system. The neuroendocrine system controls reactions to stress and regulates many body processes, including digestion, the immune system, mood and emotions, sexual function, and energy metabolism. The Stress Of Life Both emotional and physical …

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10 Behavioral Hacks You Can Use To Lose Weight Over the Holidays

Lets face it, this can be a tough time of year to keep those extra pounds off, but its doesn’t have to be.                          Try these 10 Behavioral Hacks To Lose Weight Over the Holidays: Eat your food on smaller plates. This hack has been shown to keep your …

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I Think You’ll Find This A NEAT Way To Lose Weight

Non-Exercise Activity Thermogenesis (NEAT) is the energy expended for activities that do not include sleeping, eating or exercise. It ranges from the energy expended walking to work, typing, performing yard work, fidgeting,  (and even sleeping naked). The law of conservation of energy states that body fat increases when energy intake is consistently greater than energy expenditure, I.E., Excess body fat …

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Are You Over Fat? Read This…

Spoiler Alert: Resistance Training, Not Starving Yourself or “Cardio” is  The Key to Successful Fat Loss- i.e. Metabolic Stress Appears to Determine Improvements in Body Composition & Health. James E. Clark, a researcher from Manchester Community College tried to figure out which approach to  altering body composition and metabolic issues  was the most efficacious. Clark’s analysis yielded both obvious and …

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How To Do A Kitchen Makeover

A kitchen makeover involves surveying your kitchen setup. This survey helps to identify the presence of high and low quality foods, time-saving food prep appliances and convenient food storage systems. In addition, you will be able to  identify high calories/processed foods that can trigger overeating as well as options for replacement with more nutrient dense alternatives. There are four components …

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Individualizing Your Exercise and Nutrients Based On Your Body Type

Body Types in Review There are three Somatotypes or categories of body structure that can be useful in determining one’s ideal macro-nutrient intake as well as exercise goals.   Ectomorph- Long and thin muscles and limbs. Generally lower fat storage Mesomorph- Larger bone, solid torso, wide shoulders, trim waist and controlled body fat levels Endomorph- Increased fat storage, wider waist, …

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