whole

Yesterday I went and trained at the gym. My routine took me about 25 minutes and here is what I did; 1 set of leg extensions, 1 set of squats, 1 set of close grip pull-ups, 1 set of lateral raises, 1 set of machine shoulder press, 1 set of barbell curls, 1 set of high row machine (hammer...

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...

I’ve been that athlete sitting quietly on the sidelines eating whole-grain sourdough toast with almond butter while the nutrition world chatters about low-carb diets — and I’m not afraid to admit it. After years of working with athletes to design recipes and menus to fuel their sport at every...

Losing weight doesn’t always have to be about deprivation and denial. In fact, it shouldn’t be. Successful, sustainable weight loss is far more attainable when you focus on the quality of food rather than the quantity. Eat wholesome, nutritious, (and even calorie-filled) foods and you’ll be far...

It seems we all know someone who has gone gluten free. And while some have a medical condition and need to avoid gluten, others claim the diet has cleared away brain fog, boosted energy or helped them lose weight. However, the research to back up these claims is thin, if anything, so before you...

While you may never want to live like a caveman (Who regularly lives in fear of animal attacks?), many people aim to eat like one and follow the Paleo diet. The gist is you only eat what cavemen did, which to proponents means no grains, legumes, dairy or sugar and lots of meat, coconut...

Anyone working on losing weight and creating healthy habits can tell you it takes time, dedication and patience. It also takes knowledge about what does and doesn’t work for you individually, which is often discovered through a process of trial and error. However, registered dietitians often...

A phrase I often hear from new clients is “OK, so I stopped eating bread.” Many people mistakenly think giving up carbs, and specifically bread, is the first step to better health. However, this couldn’t be further from the truth. Here, why bread is often vilified, the reason carbs are...

Although eggs were exonerated in recent years from their reputation as a hindrance to cholesterol, it’s difficult for individuals who are told one thing for decades to suddenly believe the opposite. That was the case with nutrition myths surrounding carbs, full-fat dairy or soy, for example...

It’s important to pay attention to hunger signals regardless of the type of diet you follow. If you’re following a low-carb diet and find you are constantly hungry or suffer from low energy levels, there could be several explanations. Here, a look at four common culprits and how to solve them...

If you’re trying to sneak more veggies into your diet, swapping regular potato chips for veggie chips might seem like an easy fix. Not only are vegetables packed with fiber, vitamins, minerals and antioxidants, but we know consuming a variety of them on a regular basis can help reduce risk for...

When trying to lose weight or manage insulin resistance, you may think it’s important to avoid any type of sugar. However, unlike sodas, candy and other highly concentrated forms of sugar, naturally occurring sugar found in fruit has been linked to decreased chances of obesity and other...

We’ve covered the health aspects of bread and rice, and agree that, on balance, they are delicious, nutritious and not at all “bad” like their reputation as carbohydrates tends to label them. But you might be wondering if pasta is also healthy in moderation, and how pasta alternatives like...

Often, I hear clients say, “I like eggs, but my cholesterol is high” or “I usually eat egg whites in the morning, aren’t the yolks ‘bad’?” But if you take a look at the latest science, you’ll see eggs can certainly be part of a healthy, well-balanced diet. Although eggs were exonerated in...

It’s important to pay attention to hunger signals regardless of the type of diet you follow. If you’re following a low-carb diet and find you are constantly hungry or suffer from low energy levels, there could be several explanations. Here, a look at four common culprits and how to solve them...

Eating mostly whole foods in lieu of processed ones is a common weight-loss and maintenance strategy. And it’s a good one, because fruits, vegetables, nuts, seeds and lean proteins are likely to help you stay full longer, meaning you’ll have less room for the not-so-wholesome stuff. It’s also a...

FOOD! REAL WHOLE FOOD, we crave it, it fuels us, helps us heal and repair, and powers us through strenuous activity. We prepare it, meal plan with it, socialize with friends over it, and bring families together with it. If you make great food choices, you can achieve your physique goals, hit...

I think it is time for all of us to come together since we all use gear here and help Eman and admin with these lab tests. Personally I think anyone should be able to pitch in $30 to $50 to help with the testing of gear and maybe we can send gear to a second lab to make sure everything was on...

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QUESTION WHAT IS INTERMITTENT FASTING, AND CAN IT HELP ME GET RIPPED? ANSWER Intermittent fasting is simply cycling your eating patterns with periods of fasting. There are three types of intermittent fasting that have been studied considerably: alternate-day fasting, whole-day fasting, and...