Almost all nutritious food has fat in it. Fats are used for a variety of purposes including transporting vital nutrients to cells, assisting in the digestion of certain foods, and providing us with energy in times of nutrient depletion. To be healthy you can’t, and shouldn’t, stay away from fat. Still, we find ourselves asking: how much fat should I eat in a day? What are the pros and cons of eating low-fat or fat-free? What kind of fat should I be eating most? Which foods provide healthy fats and which foods will kill me quickly?
The American Heart Association recommends limiting dietary fat to 30% of total calories. Take into consideration, however, if you are overweight, need to lower blood cholesterol, or have another medical concern, you may need less than the recommended 30%.
Let’s stop to consider all of the factors that go into determining how much fat we should eat.
Carrying extra weight around has many negative side effects. It can lead to everything from serious health conditions to unnecessary pain. If you’re considering trying to shed some extra weight this year, dieting and exercise are crucial for long-lasting change. The effort should not necessarily be about “losing weight” thought, right? You want to focus on how to improve your body composition by losing fat and gaining muscle in order to keep your metabolism as high as possible.
Let’s think about a few of the most important lifestyle habits we’ll need to change in order to get our body composition moving in the right direction.
Your workouts and meals are directly connected. What you eat and when you have it can impact the effectiveness of your exercise routine. Eating correctly based on your training is the best way to get the results you want to see. What we need to do is structure eating habits based on our sleep and training schedules.
Here are some tips to help you eat right to maximize the results of your workout sessions.
Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition-related conferences; and published countless articles online.
Berardi’s articles at Testosterone Magazine so many years ago provided me with the foundation of my fitness and nutrition knowledge today. If you want to know more about the Carb to Protein Ratio Diet, this is the man to ask.
There are only 6 more days until Christmas and boy are we excited to dip into the egg nog!
Have you kept your fitness and nutrition in check this holiday season? Have you been able to stay slim this holiday or at least maintain your current progress?
Relax a Little
Hopefully, you have, so you can let your guard down a bit during Christmas or your main celebration day of choice. There’s no need to be a pig and eat ALL the fudge and cookies, but there’s also no need to avoid all desserts and gravies like the plague. (Have you finished all of your shopping and most of your wrapping?)
Food is the sole source of human energy. Therefore, if you are eating regularly, getting enough sleep, exercising, and keeping the stress level low, then your energy level is likely to remain in a stable condition.
But, if the rush of life is stumbling you across different rocks of daily activities, then the regular food intake may be enough. But, it would help if you packed more power in your guts. That is where the health supplements come in. You use them, and you are good to go for the day.
But there remains one question; do the supplements work as the commercials claim? If they do, how does it work? And how often do you need them?
If these questions are bothering you, we might be able to help you by sharing some knowledge.
Cutting out sugar is one of the most important steps you can take in improving your nutrition and overall health. Excess hidden sugar intake can have an effect on several systems in the body resulting in high blood pressure, weight gain, inflammation, and diabetes.
The addictive nature of sugar can make cutting down or quitting feel very difficult. You may be thinking, “No big deal, I’m not big on cupcakes or cookies anyways.” Unfortunately, it’s not as simple as ditching dessert.
Added sugar is hidden in many processed foods, even some marketed as “healthy” or “natural.” Is sugar hiding in some of your favorite foods? Read on to find out.
A lot of the processes in your body rely on good digestion. Without a properly working digestive system, your body would absorb the nutrients from the foods that you eat, inefficiently! These nutrients and digestive enzymes are important, as your body needs them to support its normal function.
This is where the power of digestive enzymes comes into play. Within this guide, we will be taking you through the importance of a healthy digestive system and the role in which digestive enzymes have. Before you know it, you’ll know what’s occurring in your body right as you’re reading this guide.
Whenever you’re working out, you’re working hard. Whether your goal is fitness, bodybuilding, or simply losing a few pounds, the combination of exercise and nutrition is key to making progress. In layman’s terms, pumping iron creates tiny micro tears in your muscle fibers, which are then repaired by your body to build the muscle itself. The recovery process is just as essential as the workout itself. In fact, you technically can only build muscle AFTER your workout. That’s why you need to maximize your recovery with the right post-workout foods. Protein, carbohydrates, and healthy fats all contribute positively to the recovery process. Here are a few foods and supplements to try out for your next post-workout recovery. For best results, consult with a physician or nutritionist prior to making any significant changes in your diet. Now that we got that out of the way, read on!
Fat reduction from the body now has become a very significant part of the lifestyle. So, it is also relevant to the way of reducing extra body fat. Now, if you choose vegan food for your regular diet, you can quickly get your fit body soon. To get ultimate fitness, you need to know what, when you have to eat, and how much. The big question is, can I lose weight on a vegan diet?
The vegan diet is a healthy process that also maintains your blood sugar, cholesterol, sodium, potassium, etc. To maintain a nutritious diet, you have to eat all protein, carbohydrates, vitamins, fiber, iron, and others. Thus, let’s proceed with the further details of fitness.
Weight loss is a topic of serious debate these days, with opinions on every aspect of the topic all over the map. Should you go paleo or Mediterranean? What’s up with Keto? Are high-intensity workouts better than bodyweight programs? Is yoga really exercise? Big breakfast or no breakfast? Are carbs bad? Are fats good? To make matters more confusing, the answer to most of these questions is “It depends.”
The debate over whether snacking is a good weight loss strategy is no different. Here are a few things to take into consideration when deciding if snacks should play a part in your weight management plan.
Breakfast can be tough for anyone. Between jobs, school, and kids, getting everything ready for your day can leave you little time to figure out and make breakfast. When you’re trying to reach any kind of fitness goal – whether it be to lose weight, gain muscle, maintain gains, or anything else – choosing healthy breakfast food can be an important part of your health and fitness plan.
Therefore, it’s important to have some on-hand meal ideas for any type of fitness goal to make breakfast easy and painless. Use these ideas to help you figure out a plan for breakfast every day of the week, no matter what your health goals are.
As we continue to learn about the human gut through scientific research and its applications, the more we realize how essential gut health is for our overall well-being. Your gut biome is like its own ecosystem, containing trillions of microorganisms that digest your food, and it is constantly communicating with your brain through the vagus nerve (the longest nerve in your body) to maintain equilibrium. If you experience heartburn, acid reflux, indigestion, or any other gut-related issues, you are probably ready for a change. Consider some of the following advice for restoring balance.
Starting a new diet can be intimidating. Whether you are doing it to fit into that beautiful dress for your wedding, look great on the beach during vacation or just get a better handle on your health, dieting is going to take work; changing your eating habits does not happen overnight. If you plan on kicking-off a new diet soon, keep the 6 areas below in mind to help you stay focused and meet your weight loss goals.
It seems that health is on everyone’s mind lately. And because life is so different these days due to the Covid-19 Pandemic, focusing on nourishing your body with healthy foods and diversifying your at-home workouts is not only essential for your physical health, it’s beneficial for your overall sense of well-being too. There are so many new, easy, and healthy ways to refocus your diet and workouts nourishing your body and your mind. Here are five innovative health and fitness trends in 2021 to make you healthier, fitter, and more disease-resistant this New Year.
One of the biggest concerns that many vegans and vegetarians face is making sure that they get enough protein into their diet. With meat being the highest source, it can be complicated to plan meals around your new requirements. However, it is possible. All you need to do is look into the different substitutes.
In this article, we are going to discuss six high protein alternatives for vegans and vegetarians. Interested? Then keep on reading!
Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.
Today’s Topic – The Best Omega 3 Snacks
You already know how important it is to have a healthy Omega 3 : Omega 6 ratio in your diet. More Omega 3 essential fatty acids (EFAs) means a healthier heart and decreased inflammation, which is especially good for those of us who inflame our muscle tisses by detroying them with resistance training.
For many bodybuilders, patience, hard work, and consistency are important ingredients to obtaining successful outcomes. Their goal is always to have bigger, stronger, and better performing muscles. However, the road to attaining this goal isn’t easy. So, what are the recommended ways to help build bigger muscles?
More often than not, people tend to forget the basics. Take a look at the following helpful tips below to choose the best strategy you can employ to achieve bigger muscles.
To Make Optimal Gains, Never Neglect Post Workout Nutrition
Knowing what to eat after a workout is a big question mark for many active adults, even those who have been exercising for years. Over time you’ll no doubt figure out your own system of food consumption that helps you to stave off fatigue and other symptoms following a workout, but did you know that there are proven methods you might be missing out on?
If you think that there may be a better way to get nutrition and optimize your workouts by pairing them with an appropriate diet, here are 5 post-workout tips that could prove useful.
This entry into our quarantine series focuses on everything we might be lacking in the kitchen while we’re locked down. The ongoing COVID-19 pandemic has led all of us into isolation. The visits to grocery stores and in turn resources for cooking have been minimized. This is the real testing time for your cooking skills; cooking healthy and nutritious meals with what is available can be quite a challenge.
If you feel like you need to seek online couples therapy following exposure to your partner’s cooking, this blog post might end up saving your relationship!
