foods

Normally, short-term inflammation is a natural process that plays an important role in healing and cellular repair when you’re injured or sick. However, it can also be bad, very bad, depending on the cause and duration. This is known as chronic low-key inflammation, and plays an integrative...

You may know that the 2015-2020 Dietary Guidelines for Americans recommend 25-35g fiber per day for individuals aged 14-50 and 21-30g for adults over 501. Although average intakes in the US are lower than what is recommended2, those of us who are conscientious about what and how much we eat...

The Paleolithic diet, aka the paleo diet, is based upon the idea that our current food environment is at odds with our evolutionary heritage and that the optimal diet is to mimic that of our Paleolithic ancestors. It has been argued that for nearly 99% of human history we ate a certain way, and...

The Mediterranean diet is based upon the epidemiological findings that those who live in Greece, Italy, and Spain and consume traditional diets of their culture have better health measures than the rest of the world. The key features of this diet is high consumption of olive oil, legumes, fish...

When we discuss diet plans we can typically put them along a spectrum where food quantity is on one end and food quality is on the other. Diets like If It Fits Your Macros (IIFYM) fall as far to the food quantity side as possible while clean eating falls as far to the food quality side as...

Inflammation has been a buzzword for quite some time now, and headlines link it to all sorts of health complications. But what is it? Where does it come from and how can we keep it at bay? And if you regularly follow health news you most likely see stories about which foods may cause or reduce...

What Happens to Your Brain When You Eat Junk Food written by JAMES CLEAR BEHAVIORAL PSYCHOLOGY HEALTHY EATING Most of us know that junk food is unhealthy. We know that poor nutrition is related to heart problems, high blood pressure, and a host of other health ailments. You might even know that...

10 Simple Ways to Eat Healthy Without Thinking, Backed by Science written by JAMES CLEAR BEHAVIORAL PSYCHOLOGY HEALTHY EATING Your environment has an incredible ability to shape your behavior. I have written previously about choice architecture and environment design, both of which are focused...

How to Make Healthy Eating Easier Most people think that building better habits or changing your actions is all about willpower or motivation. But the more I learn, the more I believe that the number one driver of behavior change is your environment. Your environment has an incredible ability...

I. The Science of Healthy Eating Every nutritionist and diet guru talks about what to eat. Instead, I'd like to discuss why we eat the way we do and how we can change that. The purpose of this guide is to share the science and strategy you need to get the results you want. Now, the benefits of...

If restrictive, calorie counting diets aren’t your thing, there’s a way of eating you may want to explore. Instead of consuming less food when weight loss is the goal, you eat more. The Volumetrics Diet is centered around a fairly simple way of eating: filling up on fewer calories with foods...

Read most articles about gaining muscle, and you could be forgiven for assuming it's purely a male problem. With titles like "Get huge!" "Pack on the pounds!" or "Jack up your mass!" it's no wonder many women shy away. In reality, having plenty of lean muscle mass benefits everyone. Men may...

We’ve all been there: It’s 4:30 p.m. and out of nowhere it hits you; a craving for a bag of chips or a candy bar. Surveys estimate almost 100% of women and nearly 70% of men report having experienced cravings — or intense desire for a specific type of food — during the past year. “A craving is...

Are you afraid of fat? Don’t be. In addition to making food taste good, fat plays an important role in a healthy, balanced diet. Here we cover the basics about fat and how it affects health goals. FAT BASICS At 9 calories per gram, fat is the most calorie-dense of the macronutrients (carbs and...

Fiber is essential for a healthy digestive tract even though it’s the structural part of plant foods that our bodies can’t even absorb. That said, most of us fall short of the daily recommendations and miss out on the important benefits. WHAT IS FIBER? Fiber is a form of carbohydrate found in...

We hear plenty about carbs, fat and protein. Every popular diet has its own philosophy on the right breakdown. Micronutrients, on the other hand, often get overlooked. Sure, they’re needed in much smaller quantities, but that doesn’t mean they’re not important. In fact, many physiological...

One diet continuously tops the list when it comes to researched health benefits: the Mediterranean diet. While labeled a ‘diet’ in mainstream media, this is not about restriction. The word ‘diet’ is used here to encompass a way of eating and foods consumed, not necessarily a plan to reduce...

It seems like an easy choice: If you want to perform well, grab some sport food to fuel your training. Sport foods are bars, drinks, meals and gels specifically designed and packaged to provide energy and nutrients to a working body. Unfortunately, there are many foods on the market that simply...

Sleep is a powerful tool for athletes. It is a time when your mind and body rest, and recovery and adaptations take place. Sleeping plays a vital role in athletic performance by improving reaction times, decision-making, coordination, promoting a lean physique and creating stronger muscles. One...

As a new year begins, many athletes reevaluate how they can make the most out of the 365 days to come by scoping out new workouts and the latest gear, making big goals and generally revamping their healthy habits. Part of this annual refresh includes overhauling your diet to align with health...