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How Much Protein Do You Need?

Among the exercise and dieting community there is often a strong push to always get more and more protein. But how much protein do you need? Can you get too much protein? And what happens if you do eat more protein than you need?

It’s been my experience that the average fitness client or weight-loss aficionado often under-eats protein, while the average gym rat or bodybuilder gets plenty.

If you’re a personal trainer or a dietitian, you’ve probably noticed that many of your clients’ food journals consistently show too little protein and too many carbohydrates.

Eating enough protein is important if you’re on a quest to…

Nutrition For Golfers

Nutrition for golfers is important if you want to consistently perform well on the golf course. Even though it doesn’t look like a physically demanding individual sport, golf really does take a lot out of the body. It’s a full-body workout that requires players to have good strength, flexibility, and yes, even cardio endurance. As a matter of fact, Denise Stern highlighted all the muscles used during a golf swing, which includes chest, back, forearms, as well as the obliques and the glutes. Nutrition for golfers is crucial.

On average, a typical round of golf can burn as many as 330 calories every hour. This includes…

Things Every Vegetarian Should Know

How to become vegetarian. Tips for vegetarians. Vegetarian protein. Common vegetarian nutrient deficiencies. Below are many things every vegetarian should know:

Quitting Meat

Giving up meat doesn’t have to be done drastically. You can wean yourself off meat gradually, by reducing the amount of meat you consume and gradually introducing more plant protein sources. Reduce the ground beef in Chili Con Carne, for example, and use more kidney beans. Or, replace some of the meat in your burger patty with tofu.

Vegetable Sources of Protein

vegetarian protein

To help you avoid having boring beans every day and to ensure that…

Nutrition Tips For Working Out

We all want to do whatever possible in order to make the most out of life, and this involves hitting the gym to engage in physical activity to improve our bodies. However, many fail to receive the proper nutrition in order to make the most of their workouts. It can be easy to seek out convenience foods, they’re certainly not difficult to find. Improving your nutrition doesn’t have to be a chore. Follow these six nutrition tips for working out, and you can be on your way to getting the most out of every minute spent at the gym.

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Scientific Ways To Lose Weight

Everyone has some advice about ways to lose weight – your best friend, your coworkers, your mother-in-law, your personal trainer, your yoga instructor. With an overwhelming barrage of information on diet and exercise available at our fingertips from the Internet, this generation should know more about how to lose weight than any other. But are we really any more knowledgeable?

The Lancet reports that worldwide obesity has tripled in males and more than doubled in women. There are actually more overweight people today than there are underweight people! Considering the amount of information we have about nutrition and health, why is the global population…

Easy Ways To Eat Less

We are bombarded by “hidden” messages from all around us that trick us into consuming more than we should. There are easy ways to eat less. Here are tricks to modify your environment and learn to make being slim more of a lifestyle than just a temporary target weight. These tips may surprise you.

Easy Ways To Eat Less

Skinny kitchen counter

A study (Wansink, B., Hanks, A.S., &Kaipainen, K. 2015) was made to determine whether what was on the kitchen counter had some influence on the owner’s body mass index or BMI. Skinny people have fruit on their kitchen counter while people with higher BMI have…

How To Fit Cookies In Your Diet

My mom makes some amazing chocolate fudge oatmeal cookies every Christmas. And you’d better believe I’m going to eat some.

how to fit cookies in your diet

I won’t be making some low-fat, gluten-free, protein-packed, zero-sugar, kale-or-quinoa “healthy” cookies.

I’ll eat the real thing.

Made with sugar.

And chocolate and butter.

The kind of cookie that makes you wipe the crumbs off your face after you eat it.

The kind of cookie a lot of nutrition experts will give you “5 Easy Tips for Avoiding”, like this:

how to fit cookies in your diet

Ending Diet Myths

There’s no magic formula for healthy eating and weight loss. All carbs, proteins, and fats come in good and bad forms. A smart food plan for good nutrition and sustainable weight loss won’t be found in a single “diet” or elusive Ultimate Eating Plan. Healthy eating doesn’t have to be hard! Below are diet myths you can get out of your head right now:

diet myths

Diet Myth #1:  There is one mythical diet that works; other diets don’t work.

If you have historically eaten like crap (please excuse the technical jargon), and then you start to eat…

Is Fruit Bad For You?

is fruit bad for you?Fruit contains important vitamins, phytonutrients, and antioxidants, but its high fructose content can contribute to sugar cravings and weight gain.

Let me be very clear: This does not mean you shouldn’t eat fruit!

Fruit is good for you, and you shouldn’t give it up. Rather than taking an all-or-nothing approach, use this information to make smart fruit choices:

1. Eat protein with carbohydrates (in this case, fruit).

Eating protein and/or fat is an important way to control the blood sugar spike from fruit sugar. Fruit (or any carbohydrate) eaten alone can raise blood sugar pretty quickly….

Are Vitamin Supplements Worth Taking?

Are vitamin supplements worth taking? Here’s the full text of an interview with Dan DeFigio about nutrition supplements on CNN’s Fit Nation:

Are Vitamin Supplements Worth Taking?

A nutrition supplement is a substance that isn’t whole food that is eaten in order to ingest its nutrients. Vitamins are supplements. We don’t “need” supplements to stay alive or to stay reasonably healthy, but there is a good body of scientific evidence indicating that proper nutrition supplementation can improve health and physical performance. *Proper* is the key word — there’s a lot of junk in the nutrition marketplace.

Do different athletes need different vitamins, if…