Flexible Dieting | Bach Perforamnce Blog. 5 Damaging Diet Myths And What To Do Instead | Eric Bach Blog. 5 Damaging Diet Myths And What To Do Instead | Eric Bach Blog. 15 Foods That Make You Sleepy - Best Foods to Help You Sleep. The surprising truth about sugar. Here’s everything you need to know about what it does to your body. Worried you’re eating too much sugar? Wondering how much is safe to eat? Or whether it’s bad for you… no matter what? It’s time we took a clear-headed look at this topic. It’s time you heard the truth about sugar. Is sugar “good”? Is sugar “bad”?
It’s hard to know for sure these days. Which is interesting because… Sugar is a fundamental molecule in biology. Human bodies need sugar. Sugar makes up the backbone of our DNA. Molecules like glucose and fructose (just two of the many types of sugar) are so basic to our biological needs, even bacteria love them. Indeed, sugar’s the breakfast of champions, chemically speaking. Yet, somewhere along the way, sugar became the bad guy. Why did we start hating on sugar? When did we start wanting to purge it from our bodies?
Why do some of us fear it so much? At this point… do we just need a little relationship counseling? Or is it a toxic relationship? Is it time to part ways? The truth is, this is a difficult conversation to have because… Does sugar cause obesity? Tip: The Easiest Way to Improve Insulin Sensitivity. Wolfing It Down Young men, almost universally it seems, eat fast. Whether they're just always in a hurry or they were raised by a family of wolves who might at any moment snatch their mutton chop away from them is unknown. One thing for certain, though, is that if their habit of eating fast continues into adulthood, they run the risk of having higher fat reserves and developing type 2 diabetes. Fast eating correlates with eating more; it doesn't allow enough time for hunger suppressing hormones like ghrelin, hormone peptide YY (PYY), or glucagon-like peptide 1(GLP-1) to kick in.
Hence wolf boys don't get that full feeling until long after they've left the table to go romping through the woods. Furthermore, fast eating doesn't allow enough time for insulin to do its thing. Nutrients don't get delivered to the right address. How We Know This Scientists have studied this phenomenon more than once. Many Benefits Digestion works better. A Simple Trick Sources. Tip: Eat These Foods to Beat Stress. Bacteria That Makes You Fat or Lean By now you know that your body is crawling with bugs, namely friendly and not-so-friendly gut bacteria. You have about two pounds of these critters (gut flora or microbiota) in your GI tract and they pretty much control just about every aspect of your health and well-being.
They're like the Illuminati of your body. For one thing, if the bad bugs start to overwhelm the good bugs, you get strong junk food cravings, can get fat much easier, and you generally feel like garbage. Too much bad bacteria may even affect your rate of energy expenditure i.e. you eat the same amount as before, only now the same number calories causes you to gain fat. Scary stuff, and that's why probiotics and prebiotics are such a hot topic right now.
What's the difference? Probiotics are live bacteria, the kind you get in good probiotic supplements and certain foods, like live-culture yogurt, kefir, and sauerkraut. Gut Bacteria, Stress, and Sleep The result? Prebiotic Foods Reference. The 9 Worst Things About Processed Foods. What Exactly is a Processed Food? Nutrition writer Michael Pollan has famously written, "Don't eat anything your great-great-great grandmother wouldn't recognize as food. " That's a pretty good way to think about processed foods. Clearly, your great-great-great mee-maw would take one whiff of the contents of a can of Cheeze Whiz, muster up a huge phleghm ball, and hawk it at the mangy redbone hound that keeps snuffling through her pile of potato peelings. Neither would she likely have much regard for most breakfast cereals, anything made by Hostess, the meat and organ slurry that constitutes chicken "nuggets," or little of anything that came from outside the produce and meat aisle of the average grocery store.
Benignly Processed vs. Still, we need to pin down exactly what a processed food is because there are, health-wise, benignly processed foods and malignantly processed foods. For the sake of clarity and accuracy, let's focus on those foods that are malignantly processed. 10 Proven Health Benefits of Turmeric and Curcumin. Turmeric may be the most effective nutritional supplement in existence. Many high quality studies show that it has major benefits for your body and brain. Here are the top 10 evidence-based health benefits of turmeric. 1. Turmeric Contains Bioactive Compounds With Powerful Medicinal Properties Turmeric is the spice that gives curry its yellow color.
It has been used in India for thousands of years as a spice and medicinal herb. Recently, science has started to back up what the Indians have known for a long time… it really does contain compounds with medicinal properties (1). These compounds are called curcuminoids, the most important of which is curcumin. Curcumin is the main active ingredient in turmeric. However, the curcumin content of turmeric is not that high… it’s around 3%, by weight (2). Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day.
Advertisement 2. Inflammation is incredibly important. 3. We Researched and Ranked 14 Cooking Oils. Which One Should You Buy? Let's start with a few basic things to keep in mind when you're choosing an oil: Remember: There's no cutting calories. Every oil out there has about 120 calories and 13 g of fat per tablespoon—there's no variety that's magically lower in calories than all the rest. What really makes cooking oils different is their composition: Each one has a unique ratio of saturated fat to monounsaturated fat (MUFA) to polyunsaturated fat (PUFA).
This ratio determines whether the oil is a solid or a liquid, how well it can withstand high temperatures, and what effects it'll have on the human body. Choose "cold-pressed" and/or "expeller-pressed" when possible. These terms refer to the way the oil was processed. Cold-pressed oils are pressed at low temperatures, which means they retain all the flavors, aromas, and nutrients that would otherwise be destroyed by heat. Pay attention to smoke point. MORE: Four Easy Steps to DIY Infused Oils and Vinegars Pick MUFAs for cooking.
Strive for balanced omegas. 3 Things All Successful Diets Have in Common. Bizarre Diets And so it comes, the time of year when the diet onslaught begins -- Atkins, Ornish, the pasta and chocolate diet, the baby food diet, the cookie diet, the monkey chow diet, the all man-juice diet (for real), and all manner of IQ lowering, dignity-robbing schemes to lose a few pounds of fat.
Most of them, bizarre or not, work... at least for a little while. What we need to do is sift through this morass of diets and maybe find, like errant pieces of monkey chow lodged in a dieter's teeth, any grains of truth or effective strategies that these diets might have in common. It turns out there are three main things shared by all diets, at least all diets that are at least a little bit effective. Incidental Calorie Restriction In November of 2016, cardiologists and nutritionists gathered at the American Heart Association's annual Scientific Sessions meeting to discuss all things heart related, including diets. 3 Things in Common 1 – Successful diets include lots of vegetables. Amazon. 2 Ways to Lose Fat, Only 1 Way to Get Ripped. It's that time of year, when even the most anti-cosmetic guy thinks a little bit less about his lifting totals and a little bit more about how he looks in his spandex lifting suit.
If that just made you throw up in your mouth, or made you want to punch me in the face, you don't have to keep reading. Then again, maybe maintaining your functional lean muscle mass and strength while dropping some non-functional fat will allow you to perform better in a lower weight class, thus giving you a competitive advantage. At the very least, it could help you improve your health profile, prolong your career – and maybe even your life – if that type of insignificant stuff matters to you? Unless of course, you're still just a teenager at heart that thinks immortality awaits everyone.
We're all fighting an uphill battle in Y2K America. Every human being shares a common problem, and current statistics prove only a very small percentage are able to overcome it. Fat Loss Nemesis Simple Eating Templates. The Cheat Meal Manifesto. Cheat meals prevent catabolism, boost metabolism, refill glycogen, and give dieters a break to look forward to. But they can backfire. Feeling cold all the time, hitting plateaus, losing lots of weight in a short period of time, and having poor workouts are signs a cheat meal could be in order. A re-feed, unlike a cheat meal, consists of a healthier high-carb foods, whereas the cheat meal is whatever you want it to be – often not healthy.
Having cheat meals without needing them may destroy your progress. Junk Food + Fat Loss There's value in an occasional cheat meal or re-feed. Stave off potential catabolism from prolonged dieting Refill glycogen stores to support hard training Recharge a stagnant metabolism Give the dieter something to look forward to, which helps him get through the tougher days of restriction Only problem is, a lot of dieters miss the boat when it comes to implementation. Cheating 101 Bodybuilders have long been at the forefront of dieting breakthroughs. What to Expect. Tip: The First Step to Fat Loss. First Things First: Food Choices What's the first thing you should consider when it comes to losing fat?
It's food choices. Notice I didn't say macronutrients, because infinitely more important than the low carb versus low fat debate is the refined food versus real food debate. If people just cut out refined stuff, ate real foods (animal proteins, vegetables, whole-food fats, natural starches), and paid attention to absolutely nothing else, they would improve their health profile and lose body fat. Would it be enough to get them ripped? No. But it would take them a good part of the way. 2 Reasons Food Quality Comes First 1 – Physique enhancement and health aren't mutually exclusive. There are two extremes. On the other end, many "life-extensionists" obsess over improving every decimal point in their biomarkers of health, but leave any thought of physique enhancement behind.
But it's not an either/or situation. 2 – Sustainability matters. Related: The Fat Loss Hierarchy. Mindfulness and Eating - Meditation Techniques. Try to be more mindful as you go about your day. Give everything you do your full and dedicated attention. Process each thing that you engage in. Remain mindful as you complete your daily tasks. Make sure you are completely present in the moment, regardless of what we are doing. Eating is one of the everyday tasks where mindfulness can make a huge difference. What is Mindful Eating? Eating is a necessity, and while we all enjoy our food, we don’t always take the time to appreciate it. With mindful eating, you approach each meal as an experience. Mindful eating is about creating a healthier attitude toward food. Basics: Chew each piece of food that you eat slowly and completely.Focus only on what you have on your plate in front of you.Explore the different textures and tastes of each morsel.
Benefits of Mindful Eating Pay close attention to each detail of your food. Many people thank or bless their food before eating it. Weight Loss and Maintenance How to Incorporate Mindfulness and Eating. The Paleo Hybrid Diet. The ultimate Paleo diet for lifters is a caveman-based diet with the re-introduction of a few starchy carbs and workout nutrition to support weight training. There's no such thing as an essential carbohydrate, but tell that to the guy who's combining high amounts of anaerobic training with no carbs and whose ding-dong has been lifeless for a year. The anaerobic energy production pathway runs on glucose/carbs.
High intensity muscular contractions require glucose. The true value of an ancestral approach to nutrition is what it cuts from the average person's diet. Let's make this simple. The optimal eating approach for merging health with performance and physique enhancement is to follow a caveman-based diet – animal proteins and veggies, no junk – with the re-introduction of a select few starchy carbs and peri-workout nutrition to support weight training.
It's a revamping of the classic "don't eat crap, adjust the macronutrients to the demands of your modern sport" nutrition plan. Why? Fiteeza calorieguide. 11 Proven Health Benefits of Ginger. Ginger is among the healthiest (and most delicious) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. Here are 11 health benefits of ginger that are supported by scientific research. 1. Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties Ginger is a flowering plant that originated from China. It belongs to the Zingiberaceae family, and is closely related to turmeric, cardomon and galangal. The rhizome (underground part of the stem) is the part commonly used as a spice. Ginger has a very long history of use in various forms of traditional/alternative medicine.
This is what ground, fresh and sliced ginger looks like: Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol. Advertisement - article continues below 2. 3. 4. 5. Carb Cycling for Fat Loss. There comes a time when almost every lifter wants to "lean up. " If you're already lifting regularly, simply changing up your training routine is unlikely to cause a dramatic drop in bodyfat. How you train will have the greatest impact on your performance, but it's how you eat that really decides who's staring back at you in the mirror.
In other words, to get lean you need to focus on your diet, and carb cycling is about as effective an approach as you can find. Carb cycling basically means varying the amount of carbs and/or calories consumed on a given day. Bodybuilders have known for years that of the three major macronutrients, carbohydrates seem to have the most significant effect on body composition.
Subsequently, there are literally hundreds of carb cycling approaches available, each with its own particular spin on the popular fat loss strategy. Although I'm more a "sets & reps" oriented coach and writer, I too have my own spin on carb cycling. 1 – Super Strict 2 – Normal 3 – High Carb. The Best Nutrition Advice and Weight Loss Tips. Diet advice is a lot like fashion. Trends come—wedge sneakers, drop-crotch pants, those skirts that are short in the front and long in the back—and a year or two later they seem hopelessly out of date. But the truly stylish always look smart; you’ll never see a photo of Pharrell Williams wearing crocs or Victoria Beckham in a meat dress. Here at Eat This, Not That! , we see the same thing when it comes to weight loss: Those who stay slim don’t follow diets or nutrition trends. They follow common sense eating strategies that keep them looking fit for life.
Giving up gluten, throwing back shots of apple cider vinegar, juicing everything in sight—try them if you think they make sense. If you see it, you’ll eat it. For every 10 grams of carbohydrate listed on the label, look for at least one gram of fiber. Ever notice how everything inside a McDonald’s—the burgers, the fries, the shakes—smells exactly the same? Juicing may be the rage, but like a certain Mr. 5 Ways to Beat Your Sugar Addiction.
A-Ha Moments: 12 Fit Pros Share Their Nutrition Strategies For Long Term Success - Girls Gone Strong. DIETING 101. Dieting 101 | JYM Supplement Science. 21 Foods That'll Make Your Penis 21 Again | Best Life. Carb Cycling For The Non-Counter. 50 Best Foods for Your Penis. Man Food: Nutrition to Increase Testosterone. 12 Foods Personal Trainers Recommend. Eat This, Not That!: Foods with Added Sugar. The 6 Best Proteins for Vegetarians You Need to Know About. Types of Dry Pastas—Ranked for Nutrition! Meats That Burn Fat. Order Salmon & Tuna - The Best and Worst Sushi for Weight Loss. Signs Your Body Is Too Acidic And 9 Ways To Quickly Alkalize It. 31 New Kids' Snacks You'll Want to Eat Yourself. Reasons to take Spirulina every day. Shredded in 6 Days. Eat Big and Gain Nothing But Muscle. Simple Tips for Mindful Eating.
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7 Reasons We Can't Turn Down Fast Food. 15 Plants & Herbs That Can Boost Lung Health, Heal Respiratory Infections & Repair Pulmonary Damage. 84% of Vegetarians and Vegans Return to Meat. Why? 30 Amazing Uses and Healing Powers of Apple Cider Vinegar. 45 Uses For Lemons That Will Blow Your Socks Off. Homemade Basil Pesto Recipe. Pineal Gland Activating Smoothies! The Health-Boosting Power of Pure Maple Syrup | Dr. Stephen Sinatra. The Best ENERGY Drink of Your Life. Want to Cut Down Recovery Time? Eat More Plants. 50 of the Best Uses for Coconut Oil. Heart Surgeon Makes Shocking Confession On The Real Cause Of Heart Disease.
Detailed Listing of Acid / Alkaline Forming Foods. FitLinks: Exercise Can Turn Bad Fat Into Good Fat. Top Tips For Reducing Inflammation In The Body. 13 Nutrition Trends for 2013 (farmed fish is in?) Herewith a complete list of herbal remedies and the ailments or illnesses with which the herbal remedies may be of use. The World's Healthiest Foods. Only Diet Article You Will Ever Need. Sports Nutrition Tips from Lou Schuler.