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    Nutrition

February 12, 2015

How to help end emotional eating

Do you find yourself constantly struggling with overeating? This may be why.

Dopamine is a hormone that is involved with appetite regulation and the reward system in the brain.

Did you ever wonder why you couldn’t stop at just one cookie or slice of cake? or why you eat even when you’re not legitimately hungry?

A lot of people get caught up in overeating because of the momentary pleasure it produces…and then the guilt and shame follow.

Here are 6 tips that can help you balance your dopamine.

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January 14, 2015

Benefits of fish oil

#1 – Eases Depression

As far back as the early 1990s, researchers started seriously looking at fish oil as an antidepressant – or, even better, a depression prevention supplement.

While researching other benefits of fish oil, scientists began to notice a repeating trend: people in countries where cold-water, fatty fish are a staple of a regular diet had lower instances of depression.

This trend was repeated so regularly that scientists had no choice but to explore these unexpected benefits of fish oil and how they were connected to depression–alleviating and preventing it.

Andrew Stoll, M.D., suggests that since cell membranes are partially comprised of omega-3s, increasing the levels of omega-3 in the blood allows serotonin, an antidepressant chemical produced by the body, to more easily transport between cells, thus explaining the benefits of fish oil, higher levels of omega-3s and connection to lower rates of depression.

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October 17, 2014

Learn the truth about fruit…is it the diabolical diet-killer it’s sometimes made out to be or is it just fruit and actually pretty good for you?!

The answer to the question of whether fruit can or will make you fat isn’t as simple as yes OR no…because the answer is yes AND no.

Sound confusing? It’s not so bad!

There have been studies done on fruit sugar (fructose) and how it’s metabolized in the body and liver, which I’ll get into in a bit, but I’m also going to talk about fruit from a practical standpoint.

First, here is why it WON’T make you fat…

Fruit is a fat-free (with rare exception, like avocados) and fairly low-calorie, high-fiber food. It’s going to be hard to eat ENOUGH fruit to result in an excess of calories, resulting in noticeable fat gain…hard, but not impossible.

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August 29, 2014

Figure out how many calories you need to support your fitness goals.

So you have decided that you want to lose weight and get into shape. If you plan on making this time successful you need to know how much to eat daily. In terms of your energy needs you can use the formula below to calculate your daily caloric [energy] needs.

I would break these numbers up like so. Take your body weight and use that number for the amount of protein you’ll eat daily. So if you weigh 150 pounds then you’ll eat 150 grams of protein per day. Then take the number you came up with for daily calories and times that by 0.30 and divide by 9. That number will be your daily fat intake in grams. Then take your numbers for protein and fat, add them together, then subtract from your daily calories and divide by 4. This number is your carbohydrate intake in grams.

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August 21, 2014

Are you a sugar or fat burner?

It is important to use the right fuel… both for cars and for people. For instance, one could put aviation fuel or diesel fuel into a gas burning automobile engine and it would burn for a while the wrong fuel… but the engine would be damaged because it would be damaged by excess heat and/or byproducts of inefficient combustion. Similarly, the human body needs correct food to run run correctly. The body obtains water, fiber, nutrients and fuel from the food we eat. Each of these is critically important. But, of prime importance is the “fuel” portion of food. The body can only burn two types of fuel: Sugar or fat. Although either fuel will work, FAT is the best energy source. It is the the fuel we should primarily utilize in our bodies because it does far less damage to our bodies than does burning sugar/carbohydrates.

FAT BURNING KEY CONCEPTS:

1. Creating energy, by burning fuel, is necessary, but it is destructive to our bodies, just like burning gasoline or diesel is necessary, but destructive to the engine of the automobile.

2. Fat is a more efficient energy source (releasing more than twice as much energy than is released by burning sugar).

3. Along with containing a greater density of energy, fat, when burned for energy, releases far fewer free radicals (damaging elements) than does burning sugar (for the same amount of energy)

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July 31, 2014

The mighty apple

Apple nutrition facts – the mighty apple

An old proverb attests to the health benefits: “An apple a day keeps the doctor” So an apple a day is perhaps the most delicious prescription ever made. However it will take more than a daily apple to keep you healthy Apples are a source of both soluble and insoluble fiber.

Soluble fiber such as pectin actually helps to prevent cholesterol building up in the lining of blood vessel walls and thus reducing the incident of atherosclerosis and heart diseae. The insoluble fiber in apples provide bulk in the intestinal tract, hold water to cleanse and move food quickly through the digestive system.

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September 1, 2013

Are you getting enough fat in your diet?

Despite being vilified for many years, dietary fats are one of the 3 main nutrients that your body needs to function properly. Their numerous health benefits include controlling blood levels of cholesterol and glucose, preventing the development of cancer, reducing your heart disease risk and supporting your vital organs (including your brain, your heart, your liver and your lungs). However, due to the popularity of low fat diets and the untrue assertion that dietary fat is automatically stored as body fat, many people choose to eliminate this macronutrient from their diet. Doing this can be extremely damaging to your health and in this article I will be discussing why with 14 of the negative symptoms of dietary fat deficiency.

1) CANCER:– Cancer is a condition where the cells of the body start to grow in a rapid, uncontrollable way. Monounsaturated fats and omega 3 essential fatty acids (EFAs) have been linked with the prevention of breast cancer, colon cancer and prostate cancer. Being deficient in these types of fat removes this protection and increases your cancer risk.

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June 7, 2013

How certain prescription drugs deplete your body of nutrients

Certain drugs may lead to decreased absorption of vital vitamins and minerals and increased excretion of many nutrients. The effects of these prescription drugs on the body have only been moderately studied, but what has been found is alarming. Below are a few of the findings:

The drug estrogen/progestin hormone and HRT can lead to the depletion of Vitamins B1, B2, B3, B6, B12, folate, zinc, magnesium, selenium, tyrosine, destroy healthy bacteria in the gut.

Acid blockers and antacids can lead to depletion of vitamin B12, folate, iron, zinc, vitamin D, beta-carotene, calcium, magnesium, copper, impaired protein digestion.

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May 1, 2013

Stabilize blood sugar levels

Blood sugar regulators help to moderate the release of insulin or stabilize blood sugar levels, reducing appetite and cravings and leading to fat loss.

Chromium: A mineral that helps to regulate blood sugar and improve glucose tolerance, helping to suppress appetite.

Arginine And Leucine: he amino acids arginine and leucine are noncarbohydrate inducers of insulin. Adding 2-4 g of arginine and 3-4 g of leucine to your post-training meal can help promote a more powerful anabolic response. The greater the anabolic response after training, the more muscle you’ll retain while dieting, the better and your resting metabolic rate will be to burn fat and get lean.

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January 27, 2013

Food choices and serving sizes

foodchoicesVEGETABLES

You can eat an unlimited amount of vegetables from the list below (use organic whenever possible). Your vegetable intake should be twice the amount of fruit intake.

Average serving size = ½ cup
No dried or canned vegetables; frozen OK
Fresh juices made from vegetables are also allowed
Most vegetables may be steamed for four minutes or stir fried over low heat; however, for best results, consume ½ of your vegetables raw. Fresh herbs and spices are optional

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