So, either you – or someone you love – loves chocolate. That’s no surprise. But what is surprising is that chocolate can actually be a health food. That’s right, we’ve written extensively about the benefits associated with eating chocolate. (Especially the kind that’s high in cocoa). Here’s a bit more about that: All About Chocolate…
For ages the great debate over protein has been how much protein do I need? There have been many knock-down, drag-out fights over how much is enough and how much is too much. In the red corner: the RDAs who recommend 0.36-0.8 grams of protein per pound of bodyweight (0.8 g/kg to 1.2-1.8 g/kg) in…
When it comes to fat loss and muscle gain, everyone wants Insta-worthy after photos… right now. But understanding what’s realistic can be the difference between achieving amazing results and giving up altogether. How fast can a client lose fat? What’s the upper limit of muscle gain? And how do you figure out a rate of…
“What can I actually eat on a plant-based or vegetarian diet?” It’s natural to wonder about your options. Carrots and broccoli are givens. But are all plant-based foods “okay” to eat? So often, our clients want to know things like: Is peanut butter a decent source of protein? How often should I eat soy products?…
Reviewed by Brian St. Pierre, MS, RD Not all foods fit into neat macro categories. Meeting your macro goals can seem simple on paper or on an orderly spreadsheet, but in real life, it can sometimes feel more like a child’s finger painting. Finding foods that align perfectly with your macro targets can be challenging,…
Calories | Protein | Carbs | Fat | Micronutrients | Hydration | Nutrient Timing | Sports-Specific Nutrition Guides If want the winning edge, sports nutrition is your secret weapon. More the just eating well, sports nutrition is a strategic way of eating that optimizes your athletic performance. It ensures your calorie, protein, carbohydrate, fat, vitamin,…
“What should I eat on the Mediterranean diet?!” Let this handy Mediterranean diet food list be your guide. You might notice our list is a bit different than what you’ll find elsewhere. The reason: It’s not a two-column “Eat / Don’t Eat” or “Good / Bad” food list. Instead, we’ve sorted everything into a continuum—from…
You’re tracking your eating and exercise meticulously but not seeing results. Has your metabolism slowed to a crawl? Are your hormones off? Is it really possible to GAIN weight from eating too LITTLE? Here’s what’s really going on—and how to solve it. Want to listen instead of read? Download the audio recording here… ++++ “How…
Good nutrition isn’t about following the rules. The healthiest people we know aren’t cardboard cut-outs of perfection. In fact, you might be surprised how they eat. That’s because instead of following someone else’s diet advice, they’ve developed a personal food list based on their own dietary quirks. You couldn’t predict their lists if you tried….
The magazines got it wrong. Sure, the promise of “six-pack abs” might be motivating at the airport newsstand. But as soon as your flight’s delayed, it’s an easy goal to forget. Because stress, frustration, and… a conveniently-located Smashburger. (Same as every day, really.) There is a fix, though. If you’re willing to ask—and answer—some hard…
