“If you had to choose one supplement to take for performance, what it would be?” I’m often asked this question. Amid the myriad of information and bro-science out there it is hard to grasp which supplements can offer you the most bang for your buck. CrossFit, the Sport of Fitness, is ever evolving. Competitors are getting fitter, faster, and stronger, and the standards of competition are improving all the time. Because of this, we need a better … [Read more...]
Mash for GAINZ: 4 Simple Recipes for Performance
Success in achieving your training and body composition goals is eighty percent nutrition and twenty percent exercise. We debate about these exact percentages, but I think we can all agree that nutrition plays a bigger part in achieving our goals than most of us give it credit for. I initially created these Mash for Gainz recipes for myself after being injured for nine months. I figured if I could get my nutrition figured out, it would aid my … [Read more...]
Protein Powerhouse: Gluten-Free Mexican Scotch Eggs
We love a scotch egg. A great protein and fat hit, packed with flavor, and full of nutrients – especially the way we make them. These are great at any meal time, or as a grab-and-go snack. We recommend bulk cooking so there are plenty for other days, as you will be scoffing these straight out of the oven! Gluten-Free Mexican Scotch Eggs Prep time: 15 minutes Cooking time: 30-35 minutes Serves: Makes 8 big scotch eggs Ingredients: 10 eggs … [Read more...]
Healthy Lunch On the Go: Yummy Chicken Salad
Need a quick and easy lunch on the go? Try this yummy chicken salad—perfect for meal prep or to enjoy as a healthy and filling snack! Chicken Salad on the go Ingredients 2 cups cooked chicken (shredded or cubed) 1/3 cup chopped celery 1/4 cup chopped sweet onion 1/4 cup dried cranberries 2 tbsp slivered almonds 2 tbsp crushed pecans 1 small can mandarin oranges drained (8.25 ounces) 1/2 of a red pepper (diced) 1/4 cup mayo of choice 1/4 cup … [Read more...]
Protein Power Bowls
Protein Power Bowls Ingredients 12 ounces flank steak, chicken breast, or tofu cut in 2 inch pieces 2 Cups Cooked Quinoa (or rice) 1/2 Cup Chickpeas ½ Cup Chopped Onion ½ Cup Chopped Red Pepper 1 cup Corn 1 Cup Black Beans ½ Cup Diced Tomatoes 1-2 Tsp Lemon juice 4 TBSP Hummus of choice 1 Tsp Garlic Powder 1/2 tsp salt 1/2 tsp pepper 4 Cups Spinach Optional 1/2 chopped avocado, favorite type of cheese, cucumbers or olives. Directions … [Read more...]
An Intro to Daily Undulating Periodization
DUP has regained popularity in recent years for powerlifters and everyday gym-goers for good reason. So you’ve been hitting the gym for a few years, you’ve had some fantastic results at times, but you feel like your progress has stalled. You reach the same point and don’t seem to be getting any stronger, you’re not building muscle, and it’s hard to stay motivated. Sound familiar? Well, you’re not alone. Now, … [Read more...]
Diet, disease, and the microbiome
There is growing interest in the human body’s microbiome and its connection to chronic disease. A new study examines that connection, along with how the foods we eat influence the composition of our microbiome. Microbiome protects host and plays role in disease risk The microbiome consists of the genes of tiny organisms (bacteria, viruses, and other microbes) found in the gastrointestinal tract, primarily in the small and large intestine. The … [Read more...]
Could what we eat improve our sleep?
We think of eating a nutritious diet and exercising as healthy behaviors, but sleep is one of the pillars of a healthy lifestyle. Why is this? Sleep sets the stage for our days. If we experience sound sleep for seven to eight hours, we arise energized in the morning. Diet, exercise, and sleep work synergistically, and affect one another. All three can have an effect on our daily well-being and longevity. To be well and vital and help prevent … [Read more...]
A look at the 2020–2025 Dietary Guidelines for Americans
The Dietary Guidelines for Americans (DGAs), published by the US Department of Health and Human Services (HHS) and the US Department of Agriculture (USDA), provide science-based recommendations on what to eat and drink to promote health, reduce the risk of chronic disease, and meet nutrient needs. The guidelines provide a framework for policy makers and nutrition and health professionals to help individuals consume a healthy and nutritionally … [Read more...]
Heavy metals in baby food? What parents should know and do
If there is anything you can trust to be safe, it should be baby food, right? Well… maybe not. A report from the US House Committee on Oversight and Reform says that commercial baby foods are tainted with dangerous levels of arsenic, lead, cadmium, and mercury. Which baby food companies are involved? The report was based on information from just four companies that make baby food: Nurture, Beech-Nut, Hain, and Gerber. Arsenic, lead, and cadmium … [Read more...]
Lowering cholesterol protects your heart and brain, regardless of your age
High or abnormal cholesterol levels, inflammation, and endothelial dysfunction play a key role in atherosclerosis and plaque buildup, the most common cause of heart attacks and strokes. (Endothelial dysfunction refers to impaired functioning of the inner lining of blood vessels on the heart’s surface. It results in these vessels inappropriately narrowing instead of widening, which limits blood flow.) There are many different types of cholesterol, … [Read more...]
What’s your approach to health? Check your medicine cabinet
Do all kids spy? Just me? When I was a child, I spent hours snooping in my parents’ nightstands, Granny’s pocketbook, my older brothers’ dresser drawers. I’m not sure what I was looking for, exactly, other than validation of my suspicion that the teenagers and adults in my life were keeping secrets from me. And no opportunity for sleuthing seemed richer than the twin mirrored medicine cabinets hanging from my parents’ bathroom wall. My … [Read more...]
3 easy ways to eat a healthier diet
While many people might be taking a pass on formal New Year’s resolutions this year, others may mark a fresh start this month by resolving to make up for poor eating habits of the past. But this motivation is often focused on a diet that’s too ambitious, or too restrictive. Without a solid plan, you may fail quickly. So consider a compromise: start with these three easy ways to eat a healthier diet. Aim for real food only Look at your plate and … [Read more...]
Do pro-inflammatory diets harm our health? And can anti-inflammatory diets help?
Our emerging understanding of the role of inflammation in major chronic diseases has brought much attention to the effect of diet on the inflammatory process. Understanding the link may help us identify specific dietary patterns and foods than can diminish chronic inflammation and improve health. Inflammation: Helpful, harmful, or both? There are two types of inflammation: acute and chronic. Acute inflammation is the body’s protective response to … [Read more...]
2 easy, affordable, plant-centered dinners
Plant-based diets have taken root in American culture in recent years, mostly thanks to the growing realization about the health benefits of this eating pattern. But contrary to what some people think, plant-based doesn’t necessarily mean you must forego all animal products. Rather, you might just eat meat or dairy products less frequently, or in smaller portions. To replace those lost calories, you should eat more beans and legumes, vegetables, … [Read more...]
Quarantine snacking fixer-upper
The “battle of the bulge” gained a new foe this year: quarantine snacking. Sales of snack foods like cookies and crackers shot up in the early days of lockdowns, and recent consumer surveys are finding that people have changed their eating habits and are snacking more. We don’t yet have solid evidence that more snacking and consumption of ultra-processed food this year has led to weight gain. While memes of the “quarantine 15” trended … [Read more...]
Discover Supplements That Benefit Your Specific Needs With Supplement Advisor
Should I take fish oil? Isn’t it good for reducing inflammation and heart health? What’s better? Pill form or liquid? Discover supplements that benefit your specific needs with Supplement Advisor The supplement industry sometimes seems like the wild wild west, where you’re left feeling like there are more questions than answers: Should I take fish oil? Isn’t it good for reducing inflammation and heart health? What’s better? … [Read more...]
Whole grains or no grains? Food labels can be misleading
Food labels contain a wealth of information: calories, serving size, and the amounts of fat, sugar, vitamins, and fiber contained in a food, among other things. But do consumers know how to effectively use this information? A recent study showed that some consumers are struggling, especially when it comes to understanding whole grains. Recent study highlights consumer confusion For the study, published in Public Health Nutrition, researchers … [Read more...]
Lifestyle medicine for all: Healthy food comes first
“Lifestyle medicine is only for rich people, right?” a colleague asked me several years ago, questioning my involvement in this relatively new field of medicine that guides people toward healthy habits. This has been a common misperception, for sure. But across the US, a revitalized brand of health activism is intent on bringing lifestyle medicine to a broader range of people. This is backed by a new effort from the American College of Lifestyle … [Read more...]
Can You Gain Weight From Eating Too Little?
There’s a risk you might read only one sentence and then leave this page, but it’s worth the risk to make sure this point is clear: you will not gain weight from eating too few calories. If there’s nothing else you learn from this post, let it be that. But, there’s so much more that explains why (and how) under-eating can seemingly lead to weight gain. One of the hardest parts of dieting — which happens … [Read more...]
Does diet really matter when it comes to adult acne?
When I was a teenager, the advice I got about acne was clear and consistent: Avoid oily foods and chocolate because they trigger breakouts and make existing acne worse Wash your face often Try a topical, over-the-counter remedy such as those containing benzoyl peroxide (Clearasil) or salicylic acid (Stridex). By the time I got to medical school, the message had changed. I learned that the diet-acne connection was considered a myth, and that … [Read more...]