Post-Holiday Chocolate Health Benefits

If you are looking to justify a few indulgences this holiday season, check out some recent discoveries...read the rest on STACK

Happy New Year!

As we reflect on the past year we remember the accomplishments that made our year great, and the

challenges that made us stronger. Moving into 2015 we face endless potential to make our lives better than the year before.

Health is a precious gift we often take for granted until it is gone. By taking time in 2015 to invest in your health, you will truly be investing in your future for years to come.

Lifestyle change which includes a healthy diet, regular vigorous exercise, plenty of water, good quality sleep, and stress management is the foundation of caring for your health and well being. No one is perfect, but strive for a healthy lifestyle every day. If it is important to you, you will find a way. Avoid excuses and make time to better care for yourself so you can better care for others.

Studies show weight loss as low as 10% of your current bodyweight promotes health benefits. That means if you weigh 180 lbs losing 18 lbs can significantly improve your health. Improvements in cholesterol, hypertension, diabetes, sleep apnea, inflammation, and insulin resistance are the most common improvements from 10% weight reduction.

Each January, 1 in 3 Americans make New Year’s resolutions to better themselves. 46% are still keeping up their New Year’s resolution 6 months later. Loss of motivation is a big factor in losing momentum as the year progresses.

Fit Nutrition 4 Life is here to support you in your healthy endeavors to better your future. This year we will be launching counseling sessions with dietitians.  You will be able to schedule your appointment to meet over the phone or through Skype to develop a healthy eating plan and exercise regime that is realistic and fits within your lifestyle. You can also meet throughout the year to maintain motivation and receive coaching for fresh perspective and personal challenges.

We wish you and your family a healthy and happy New Year and we look forward to being with you in 2015!

Coconut Sugar: What is it, and is it good for you?

Coconut sugar is one of the newest sweeteners to show up in grocery stores. It is a minimally processed natural sugar made from dried coconut palm nectar. It has a sweet flavor with...read the rest on STACK

How Fatty Is Your Thanksgiving?

Times have changed since 1621, when the pilgrims and native Americans chowed down for the first Thanksgiving. Their meal likely....read the rest on STACK

Inflammation

Intense workouts and all out game day plays tear your muscles and lead to inflammation in the body. Most athletes experience achy muscles several days after exercise which is a sign of micro tears in the muscle tissue. These tears activate the immune system resulting in swelling and inflammation. This type of inflammation is good to an extent since it helps your body repair and build larger muscles.

Chronic inflammation that persists over a longer period of time from over training, eating a poor diet, having a weakened immune system, or a number of other causes is a bad type of inflammation. This type breaks down muscle tissue, further weakens the immune system, and increases the likelihood of illness and susceptibility to disease. A high inflammatory state in the body, whether short term or long term, can decrease aerobic capacity and affect athletic performance.  

Nutrition plays a critical role in decreasing inflammation and decreasing recovery time to help improve athletic performance. The first step is to get rid of foods that trigger inflammation and are low in nutrient value. Foods high in saturated fat and trans fats are top offenders and include fried foods, ice cream, sausage, bacon, red meat, chips, butter, whole milk, pizza, baked goods, and full fat cheese.

Unsaturated fats are healthier for the body but could also lead to inflammation as well. We must obtain omega-3 and omega-6 fatty acids from our diet and keep each in balance to prevent inflammation. A typical American diet has a ratio of 20:1 omega-6 to omega-3 fatty acids, triggering chronic inflammation in the body. To correct this differential, athletes should be eating less corn and soybean oils often found in packaged foods. They should increase their intake of fish, ground flaxseeds, chia seeds, and walnuts to create more of a balance.

Highly processed foods and sugar are also inflammatory foods. Examples include white bread, sweetened cereal, fruit snacks, cookies, high fructose corn syrup, white rice, frozen meals, soda, and candy. These foods should be replaced with quality nutrient carriers such as beans, brown rice, quinoa, sweet potatoes, whole grain bread, and oatmeal.

Other added ingredients to avoid include artificial coloring, artificial flavors, monosodium glutamate (MSG), and hydrogenated oils.

Other foods you should eat regularly include avocado, broccoli, chili peppers, garlic, ginger, olive oil, green tea, onions, spinach, tomatoes, turmeric, fish, and berries.  

The 7 Best Nuts for Your Health and Performance

Nuts are bite-sized powerhouses loaded with good fat, protein, vitamins and minerals to keep you fueled. These concentrated sources of energy deliver...read the rest on STACK

What Else Are You Drinking? The Truth About BPA Dangers

You've probably heard that the bottled water you drink during your workout may contain Bisphenol A (BPA), a clear, synthetic compound found in plastics and epoxy. But what...read the rest on STACK