You've been there...in between meals, you feel the tell-tale pangs of hunger (it's that hunger hormone, GHRELIN, signaling to your brain that your body needs a little something to keep your energy up...) So what do you grab: A granola bar? A piece of fruit? Some veggies? Crackers? Chips? Take a look at what your snack choices are and what might be missing. Let's find ways to fill in the gaps.
There are many snack foods out there which are high in refined carbs and sugar, and they will leave you feeling unsatisfied and craving more food. Yes, truly, MORE food! It's amazing when you don't eat a combination of carbs and proteins together, your body literally searches for balance (or homeostasis) and does stuff like make you cra...
QUINOA is an incredible food. It is GLUTEN-FREE, high in PROTEIN (containing all 9 essential amino acids), high in FIBER, and also includes FLAVENOIDS/ANTIOXIDANTS, and important MICRONUTRIENTS.
Quinoa is extremely NUTRITIOUS. It's actually a seed that is prepared and eaten like a grain, and is counted as a WHOLE GRAIN food. There are three main types: white, red and black. In one cup of quinoa you will find:
8 g of PROTEIN
5 g of FIBER
58% of RDA Manganese, 30% of RDA Magnesium, 28% of RDA Phosphorus, 19% of RDA Folate, 18% of RDA Copper, 15% of RDA Iron, 13% of RDA Zinc, 9% of RDA Potassium, and over 10% of RDA Vitamins B1, B2 & B6
Water is key to many of our body's functions, including aiding in digestion, and regulating body temperature. It is also the medium for nutrients to move throughout our bodies. Water facilitates countless metabolic reactions in the body.
Did you know that being dehydrated just as little as 1% body of your body weight (that's 2 lb for a 200 lb person) can affect you cognitively--slows down your ability to think clearly--and can affect your performance in endurance and strength.
Learn the signs of dehydration.
It's not always transparent when we are in need of water. Symptoms of dehydration can include:
Need to find balance in exercise and recovery? Here's an in-depth look...and read the personal examples... RECOVERY really IS everything!
(Also sheds a little light on the nutrition portion of exercising, eating healthy, and weight loss...You need to EAT TO LOSE. Just sayin')
How intense workouts (and overtraining) can ruin your results.
Here's how to know what's TOO MUCH when it comes to exercise.
By John Berardi, Ph.D.
In the fitness industry, everyone’s obsessed with “more”. More cardio. More squats. More gym time. More calorie restriction. But if you’re not careful, “more” can lead to overtraining, injury, and illness. Here’s how to know what’s TOO MUCH when it comes to exercise.
I’ve been coaching clients for nearly 25 years a...
Ryan Andrews is an incredibly knowledgable dietician with an MS in nutrition. He is part of the Dream Team at Precision Nutrition. His expertise is vast and well-founded. Here he shares his insights on FRUITS and VEGETABLES. Take a look...
Inflammation is part of the body's immune response to self-protect, clear out damage, and begin the healing process. Inflammation is beneficial. Say, for example, you sprain your ankle. Your foot swells up, right? Here's what's happening:
Your muscles are made up of bundles of muscle fibers. When the fibers are damaged, inflammatory cells rush in to clear out the damaged tissue and spur fibers to regenerate.
The muscle fiber repair cells -- called macrophages -- circulate in the bloodstream at all times, and are among the first to arrive when a muscle fiber is damaged. The macrophages digest the damaged tissue and release its components. The missing tissue allows fluid to rush in, causing inflammation. Macrophage...
My son is an active teen and soccer player. This year he sustained two concussions within a five month period--the latest one was from a soccer match, and the earlier concussion was from messing around with boxing gloves and friends--apparently the "invincibility factor" teens possess causes failure to see consequences to their actions where boxing inANY form is concerned. D'OH!
Don't get me wrong, my son is actually far more responsible and mature than most kids his age. He is one of those "wise beyond his years" kind of kids. But I think his spontaneity got the better of him...
Needless to say, the second concussion was worse than the first and he had to sit out of several weeks of the High School soccer season. As a concerned pare...
You have good intentions. You eat pretty healthy, stay in shape and exercise regularly, but sometimes you get derailed-- you are either on an airplane headed away on business or vacation, you've just had (another) holiday, or you are running around 24/7 between work/family/school/other, wishing for just one extra hour in the day to get it all done AND workout! And then you just fall off the wagon. Sound familiar?
Here is what Craig Weller at Precision Nutrition has written up to help you stay in shape, along with a fabulous infographic which explains it so well...
"It’s a seesaw that plays out physiologically too. Exercise regularly and you get a training effect — adaptations in the brain, circulatory system, respiratory syst...
So you hear it ALL the time (from my husband especially...) "Veggies taste like DIRT!" OR "Veggies are yucky!" OR "I want to eat healthy but does that mean I need to eat those green things that taste bitter?" Ok, people! There is science behind all this and ways ADD more veggies even though you may not initially like them. The health benefits of eating vegetables are BIG. Let's see what you can do when you don't like them... Precision Nutrition has it down. Here's SOLID advice on veggies:
1) Vegetables are good, and healthy, and important.
2) Everyone’s taste preferences are different.
3) Some people may be genetically more likely to dislike vegetables.
4) How do we get the benefits of vegetables if we don’t want to eat them?