As trainers, coaches and nutritionists, many of us have been making a significant mistake with our clients by focusing primarily on what to eat. I’ve made this mistake for more than 10 years. I’ve raved about the “eat this, not that” approach, used food models, calculated macros and figured out how to cut 500 calories…
Delivering the optimal amount of nutrients to your body at the right time can play a major role in performance and recovery. Although the largest concern for most workouts lasting less than 90 minutes is fluid replenishment, small pre- and post-workout snacks you can easily throw into a gym bag may help prepare your body…
Healthy food doesn’t just magically show up at your house. You’ve got to shop for it, and with the overwhelming number of choices available in today’s grocery stores, this can be challenging. Here are seven tips on how to fill your cart with the good stuff. 1. Shop the Perimeter  If you’ve heard one grocery…
Eating for athletic performance is more than what you eat before and after you exercise. Choosing nutrient-dense foods and consuming them at certain times of the day will impact the three important phases of exercise—performance, recovery and repair. EAT ENOUGH It’s surprising how many athletes do not eat enough to fuel their workouts and recovery….
Whether you’re looking for a quick bite to eat in the morning or want to try some unique breakfasts, these recipes are sure to please your palate and fuel your day. 1. Yam and Yogurt Parfait “One breakfast I love is a play on a traditional yogurt parfait that is lower in sugar, higher in…
Raise your hand if you have a sweet tooth! We do, too. Most people crave something sweet after a savory meal or if it’s been too many hours since the last meal due to a low blood sugar. While indulging in a sweet treat can be a part of a healthy, clean and balanced meal…
The human body obtains nutrient energy (calories) from three macronutrients: fat, carbohydrates and protein. Fat functions as a source of energy to muscle at rest, helps carry fat-soluble vitamins and contributes to the structure of every cell in our body. Carbohydrates provide the primary fuel for most bodily functions and are the preferred fuel for…
For decades we were told that fat was a three-letter word and that its use should be minimized to help reduce the risk for cardiovascular disease. But like much that we have learned in the constantly evolving science of nutrition, not everything we thought was true was set in stone. From the “low-fat” craze of…
Although technically not a scientific term, we often associate the word “superfood” with foods that are rich in nutrients that can positively impact our health. Gear up for the fall season with easy soup ideas using three very popular superfoods. Superfood #1: Black Beans Black beans are nutrient powerhouses filled with fiber to help lower…
It’s not a topic you probably want to talk about, but if you are constipated, making healthy changes to your diet and lifestyle can help get things moving again. Identifying the Source of the Problem Constipation is generally defined as having fewer than three bowel movements per week. While it can be caused by something…