Tag Archives: fat

Is The 80/20 Rule For Nutrition & Exercise A Myth?

You may have heard that abs are made in the kitchen…  Or you may have eaten an extra piece of dessert because you exercised that day, so you feel like you “earned” it dammit!  In order to see results at the gym, lose weight or even maintain overall health, we’re told that it’s an 80/20 balance. Meaning 80% of your results comes from the food you eat and only 20% of your results come from your workouts.  But is this actually true? …that food is THAT much more important than exercise when it comes to our health and our results…

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Can You Really Lose Just Belly Fat?

The quick ‘n dirty answer is Yes…and No. The ‘NO’ part is that “spot reduction” or losing fat from just one area on your body has officially been labeled as a myth. Fat can’t just choose to come off from only one area! So, it truly doesn’t matter how many crunches you do or the number of ways you exercise your abdominal muscles – you’re not going to suddenly be equipped with a 6-pack unless you focus on the bigger body composition picture – and that’s a combination of exercise AND nutrition. But, the real question should be this: why…

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What is a “Health Halo” and are my foods wearing one?

If you’re trying to eat healthier, you already know you should be including lots of fruit, vegetables, lean protein, and whole grains.    But when you step into a grocery store, things get a bit more complicated. The majority of store shelves are crammed with a tempting assortment of pre-packaged and convenience foods.    So, how do shoppers know which foods are healthy options?    Most people turn to nutrition and health claims found on food packaging labels to help them decide which products to pick and which to skip.    You may think you’re doing a good thing adding “healthful” sounding foods to your cart…

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Diet soda – is it actually better for you?

You don’t have to be a health nut to know that soda isn’t good for you. But is it really all that bad?  Is it ok to just have it once in a while? And if you’re going to have it, is it better to have the regular ol’ sugar-filled version or the zero calorie “diet” kind?   Well, let’s weigh-in on the facts:  Regular soda – as bad as they say?  PROS:   It doesn’t contain artificial sweeteners (aspartame, sucralose, saccharin) that have gotten a really bad rap lately  CONS:  The sugar! A 12-ounce can of cola has about 8 teaspoons; almost the daily limit…

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What the numbers on the bathroom scale really mean/daily weight fluctuations

We all know the frustration of working hard to maintain a healthy body weight, only to step on the bathroom scale and see the numbers going in the wrong direction – or not quickly enough in the right direction!    Here are 6 truths about those annoyingly normal daily weight fluctuations:  1| Scale weight is not a true measurement of your health. It is simply one of many variables you should be taking into account to determine if you are approaching or maintaining your optimal body weight.    2| When you wake up after fasting – usually for around 12 hours, you’re completely dehydrated…

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10 Signs You May Have a Hormonal Imbalance – And What to do About It.

10 signs you may have a hormone imbalance – and what to do about it Hormones are like chemical messengers and govern nearly every cellular action in our body. While very important, our sex hormones like estrogen, progesterone, and testosterone, are actually not essential for our survival. They are responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity – keeping our skin, hair & nails vital and youthful looking. On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesize proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and…

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Thickeners – What You Need to Know

Thickeners are one of many ingredients added to processed foods. And they do just that: thicken. They absorb water and form a gel-like consistency. They’re often used to make foods thick and creamy, without having to add a lot of fat. Thickeners also tend to emulsify and stabilize foods they’re added to. Emulsification allows fats and water to mix better and prevents them from separating (i.e., oil/vinegar salad dressing versus a thicker or creamier emulsified dressing). And “stabilizing” helps the product have a longer shelf-life before the “best before” date. Thickeners are often found in canned dairy-free milk and any…

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Prebiotics 101

“Pre”biotics? Yes! They’re the food that we feed our probiotics, the friendly gut microbes that are oh so important for good health. Our gut microbes are alive, and they need to eat too. Their favourite foods are called “prebiotics” and include dietary fibre and resistant starch. The same fibre that keeps us feeling full slows down digestion and provides roughage that keeps us regular. Resistant starch helps promote healthy blood lipids. Both of types of prebiotics (fibre and resistant starch) are linked with many health benefits. Technically-speaking, a prebiotic has three qualities: It needs to be undigested and reach the…

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Intermittent fasting 101: What is it and will it help me lose weight?

In a nutshell, intermittent fasting is just that: fasting intermittently. It’s limiting calorie intake during certain hours/day or days/week. It’s more of an eating pattern than a diet. It limits when to eat, and not so much what to eat. And that’s part of it’s appeal to people who don’t want to count calories or use their food log to track everything. Some would say that it’s a more natural way to eat because humans evolved without refrigerators, drive-throughs, or 24-hour convenience stores. We now have access to food (including junk food) all day long, so eating several meals per…

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Your Thyroid: Foods and Nutrients to Help

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate a few things – not a big deal – just the metabolism of ALL cells. And this is critical for maintaining a healthy body weight and having the energy to live your life. (Yes, your thyroid IS a big deal!) It’s estimated that at least 3.7% of US adults have an underactive thyroid. When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight; and even weight gain….

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