Archive for the ‘Nutrition’ Category

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Just so we’re clear, there is absolutely no¬†supplement out there that is going to make up for crappy nutrition and destructive eating habits.¬†Supplements are there to supplement your diet.

With that in mind,¬†food is always going to be superior to supplements. There’s no debate in saying that your nutrition should primarily consists of¬†whole foods ‚ÄĒ it’s a given. But, there are a handful that I strongly recommend looking into.

1. Curcumin

 

Curcumin is the yellow pigment associated with Turmeric ‚ÄĒ and is perhaps the most powerful supplement I’ve taken. In addition to its anti-inflammatory properties, its other effects range from pain management to benefits that affect nearly every organ system in the body. One of my long-time clients who has osteoarthritis in both knees has experienced tremendous feedback from supplementing with curcumin.

The caveat, though, is that it has poor bioavailability. So, you need to ingest curcumin as part of a formula that contains piperine (black pepper extract) to enhance absorption.

2. Vitamin D

 

More than 40 percent of American adults are thought to be deficient in vitamin D. ¬†In fact, every time I ask my clients for their blood work, more often than not, their vitamin D level is sub-optimal. Interestingly enough, when carbohydrate intake¬†is controlled, I’ve found that supplementing with Vitamin D has a positive effect on Hemoglobin A1c. So, if you’re pre-diabetic, look into your Vitamin D levels. Of course this is just anecdotal evidence.

3. Magnesium

 

Magnesium is a big player for a number of biochemical reactions that keep the body functioning properly. Unfortunately, most people across the population are deficient in it. A deficiency has been shown to increase blood pressure and has a negative effect on carbohydrate metabolism.

If you don’t want to supplement, nuts and leafy vegetables are among the best food sources.

4. Fish Oil

 

It’s pretty obvious¬†that we all¬†should be taking this due to it’s variety of¬†health benefits. There’s ample evidence that suggest¬†it promotes¬†healthier blood vessels, and lowers lipid count. Omega-3 fatty acids¬†delivers potent anti-inflammatory effects, and the most obvious is that it has a positive effect on brain and cardiovascular health.

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Well… It’s that time of the year again. With 2016 coming to a close, building muscle and concurrent fat loss is on just about everyone’s mind.

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Okay.

I’m not a dietician or nutrition expert nor do I market myself as one, but I do want to highlight why most people fall short¬†in their attempt to get results.

Eat More Protein

 

A constant observation I’ve made¬†in my work as a trainer and a coach is that most people do not get enough protein in their diet, particularly females as they tend not to be huge meat eaters. It’s an ongoing debate as to how much protein you should¬†actually consume.

But, nevertheless, the undisputed way to get lean and improve your body composition is, protein.

It’s painfully obvious, but believe me when I tell you this ‚ÄĒ¬†rarely are the simple things employed. I’ve had so many consultations in the past where folks claim they’re doing everything they can to get in shape, but the elephant in the room always seems to be a lack of sufficient protein in their diet.

Increase your portion size, make a protein smoothie, add more whole eggs or egg whites, have some greek yogurt ‚ÄĒ it’s absolutely essential that you get enough daily protein in order to build appreciable size, strength, and muscle.

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Moreover, you have to understand that a protein-rich diet does an amazing¬†job at increasing your metabolism and limiting hunger. Couple that with an intense strength training program, and you’re in for a sweet ride.

Wrap- Up

 

So, by¬†taking this into account, the general recommendation is to consume approximately one gram of protein per pound of bodyweight ‚ÄĒ watch what happens.

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On a few¬†occasions, I’ve worked¬†with people¬†in the past thinking that just because they invested in my services, results were magically going to be handed to them¬†on a¬†silver platter.

Wishful thinking.

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Sorry to burst your bubble, but you still have to work hard. Regardless if you’re working with a professional or not, you’re really not going to look much different with that type of mindset. I’m all for offering some insight, but let’s be real here¬†‚ÄĒ it’s pointless if you’re not willing to adhere to some level of discipline.

 


Countless of times we overlook the value of quality nutrition

 

Amazingly enough, this dilemma¬†isn’t a rare occurrence. Countless of times a lot of folks¬†across the population¬†overlook the value of quality nutrition.

Yes ‚ÄĒ you can experience modest improvements in body composition just by training (granted you stay consistent), even more so if you’re relatively new to weight training. But you’re sadly mistaken if you think you can get away with a poor nutrition regimen.

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Keep this in mind: the more disciplines you improve, the better the results.

 

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