Hundreds of healthy meal combinations made easy.
By John Berardi, Ph.D.
You know you need a good balance of proteins, carbs, fats. But how do you turn that knowledge into healthy meals that taste delicious? Just mix and match these ingredients, flavor profiles, and cooking methods to create the perfect meal every time. Seriously, this guide could change your life.
At Precision Nutrition, it’s our mission to help clients develop healthy eating habits for life. That means:
Eating fresh, minimally-processed food as often as possible.
Including a balance of protein, veggies, smart carbs, healthy fats.
Adjusting portions to meet health and body composition goals.
That all sounds great. But the trick is to do it all in a wa...
The New Year often signifies a time to renew, recharge, make improvements, or just get back to a regular routine which is often interrupted by the long holiday season. In January, your local gyms are far more crowded than any other time in the year. For those who workout regularly all year long, this can be a little annoying to find your favorite aerobic machine already occupied when you arrive at the gym on any given morning... Which is why I tend to work out at my home gym more frequently during the month of January... and it also gives me more time to get ready for the day...no extra drive time needed! A WIN-WIN!
For many, the healthier eating habits developed BEFORE the holiday season started have taken a back seat to the rich and dele...
YEP! Holidays have found us once again. What does that mean for you? For me, it means more family time, daughter home from college, son on Winter Break from High School, husband traveling a little less this month, holiday decorating, Christmas card addressing and mailing, gift shopping, donating to charities, community service events, holiday music concerts, church worship services, parties, movies, winter fun, baking... SOUND Familiar?
It can be a magical time and also a time we sort of look the other way when it comes to our nutrition and health. It happens. So what do you do about it?
The best way to get back on track is to be accountable to someone or to a program. That's where I come in. I can help get you back on track with nutrition...
There are many factors that can affect the way our brains function: the aging process, hormonal deficiencies, metabolic diseases, even lack of sleep. These can cause brain fog, slower memory recall, and those moments of "Now what was I just doing?"
The brain also needs protection against neurodegenerative diseases. Do you think what you eat doesn't affect how your brain performs? It's time to think again because your diet can affect many brain processes.
Take a look at these powerful and positive brain foods:
Avocado is rich in Vitamin E which can slow cognitive decline in our aging populations. It contains mono-saturated fats which assist in the absorption of fat-soluable vitamins in leafy greens like spinach, kale...
Hippocrates said over a thousand years ago that "All disease begins in the gut." It can also be said that "Good health starts in the gut." The gut is the starting place of overall health, including physical health and mental health.
The digestive system is lined with nerve cells which send messages to the brain. These neurons communicate through neurotransmitters and control your thoughts, feelings, and your movement. When the neurotransmitters aren't functioning properly, that's when symptoms of depression, anxiety, fatigue, insomnia and brain fog appear.
Our gut houses both good and bad bacteria which can increase or decrease inflammation, as well as control mood and anxiety. New research is finding that irritants in the GI system are se...
Everyone needs to eat carbohydrates, but that doesn't mean you're free to load up on cakes and cookies to get your recommended daily servings. Learn about the carbs that belong on your plate and the carbs you want to skip.
Carbohydrates are an essential part of a healthy diet, yet it’s important to know that not all of them are created equal. So how do you tell the difference between “good carbs” and “bad carbs?" The answer is both simple — and complex.
Here’s everything you need to know about carbohydrates and making smart choices when it comes to incorporating them into your diet.
A Carbohydrate Can Be a Simple Carb or a Complex Carb
Carbohydrates, often referred to as just “carbs,” are your body's primary energy source,...
It’s often made out to be the bad guy in today’s medical world. But cholesterol is an important molecule in the body. With the right diet and exercise program, you can put the power of cholesterol to work for you. No appointments to see your doc required.
What is high cholesterol?
Do you have a liver? Then you produce cholesterol.
Our liver produces anywhere from 1-2 grams of cholesterol per day. Production can decrease when we eat cholesterol-rich foods and increase when we eat foods without cholesterol.
Cholesterol’s name comes from the Greek words kholē, or bile (since it was first isolated from gallstones), and stereos, or solid, wh...
I recently read an article that listed several evidence-based weight loss tips, and knowing that there is an over abundance of weight loss advice out there, I wanted to share my favorite weight loss tips from the article with you. (You can access the studies and abstracts and read the full article here.)
1. Drink Water, Especially Before Meals: (I'M A HUGE FAN OF THIS ONE!)
It is shown that drinking water can help with weight loss. It can boost your metabolism by 24-30% over 1 - 1.5 hours, which can help burn off a few more calories. One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight.
Breakfast IS important but let's take a deeper look--why breakfast being toted as "the most important meal of the day" is often misunderstood. Ryan Andrews, an expert Precision Nutrition Coach has the answers in today's blog post, and find out why for NORTH AMERICANS, "breakfast is a near disaster..."
One of the top contenders for “worst nutrition cliché” has got to be: “Always eat breakfast.” Lame.
If someone takes the aforementioned advice and stockpiles donuts, sausage biscuits, Go-Gurts, and/or Pop-Tarts for breakfast – they’re way off. They’d probably be better off passing on meal #1 and hoping the PN fairy grants them good sense by the time lunch rolls around.