I would like to direct you to a web site which I find most informative when it comes to nutrition questions and recommendations – www.precisionnutrition.com.
Click on the link below to get a quick “reference guide” and illustration on workout nutrition for different body types. We all know what you eat is important, but as Dr. Berardi illustrates, whenyou eat is extremely important as well, especially if you are active.
Juicing This Spring/Summer? – Try 6 Innovative Combinations Inspired by Produce Around the Globe
If you’re a juice bar regular, you may have noticed that combos have started to sound startlingly alike. And really, how many times can you gulp down a concoction of kale, apple, spinach, lemon and ginger without getting bored? But don’t give up your daily cold-pressed just yet. This spring, we suggest upping your juice game and shaking up your palate with ingredients native to some of the world’s wellness hotspots.
1
Australia: passion fruit + orange juice + lime + carrot juice
Here, the sweet tanginess of citrus is mellowed by carrot’s earthy flavor. Passion fruit is loaded with antioxidants, beta carotene and vitamin C.”
2
Hawaii: coconut milk + coconut water + cucumber + mint + dates + ginger
This combination is clean, crisp and refreshing—perfect for a warm day, since coconut and cucumber are extremely hydrating. Coconut is rich in heart-healthy omega-3 fatty acids and ginger is good for digestion.
This rich and flavorful drink is a cousin of the famed mango lassi, minus the yogurt base. Cinnamon and turmeric balance out the fruit’s sweetness. Mangos provide antioxidants and fiber along with vitamin C, folate and vitamin A. Plus, you get satiating healthy fats from the almond milk. After juicing or blending the first five ingredients together, finish by adding whole chia seeds to the glass.
4
Morocco: apple + beet + rose water + lemon + mint
Meet your new hangover juice! Rose water is often used in Moroccan cuisine, and has great calming and anti-inflammatory properties. It also imparts a subtle floral note. Apples are packed with the antioxidant quercetin and beets are potent liver detoxifiers.
5
Vietnam: watermelon + lemongrass + lemon + mint + cucumber
All the flavors come together for a fresh, clean and citrusy sip, with watermelon and cucumber providing maximum hydration. Lemongrass is an essential ingredient in Vietnamese cooking. If you’re making a smoothie, make sure you finely mince it before adding it to the blender.
Avocado might seem like an odd addition, but it blends well with any other flavor and creates a silky-smooth and rich mouth-feel. Hemp contains plant-based protein and you also get potassium and fiber from the banana.
Thanks to Equinox, Maridel Reyes and Marissa Lippert, RD
High Carb vs Low Carb Diets… Interesting Case Study
I know many of you continue to feel as though the way to lose weight and/or maintain lean muscle mass is to minimize your carbohydrate intake. Take a look at this article, written by Dr. S. Nadolsky, who is not only a physician but an avid body builder as well. Dr. Nadolsky states, “…If you’re a healthy exerciser whose blood sugar levels are normal and you’ve been eating low carb for a while, I recommend trying a higher carb diet. You might be surprised at the results…”. He definitely sheds some light on how and why a diet higher in carbohydrates may benefit us.
Weighing, measuring and tracking are important (I recommend this to anyone trying to make any type of physical change by changing their diet)
Note that most lay people who are relatively inactive and somewhat overweight, should still stick with lower carbohydrate diets because it is much easier to get blood sugar and blood pressure controlled on a low carb diet
while low carb diets have their place, I no longer think they’re necessarily the right choice, or the only choice, for everyone
Take home points:
Do not overly restrict; do not over-think it; do not waste time with detailed “carb math.”
Enjoy a wide variety of minimally processed, whole and fresh foods.
Observe how you look, feel, and perform.
Decide what to do based on the data you collect about yourself, not on what you think you “should” do.
The only “rules” come from your body and your experience. Do not follow a dietary prescription for anyone else’s body.
And above all, for most active people, carbs are your friend!
I have spent my fare share of time in academia and I have found the way many researchers present their data is, shall we say….interesting. Take a look at this article. Not only does Helen Kollias present good information from specific studies, she documents the importance of taking the information you read with “a grain of salt” indigenerics.com.
