#1 Piece of Nutrition Advice

Do you want to eat in a way that supports what you do in the gym ūüí™ūüŹľor on the field‚öĺÔłŹ? The number one piece of nutrition advice that I give to almost every athlete/active individual I encounter is to eat 3-5 meals per day and center each around 20-40 grams of protein. Protein helps toContinue reading “#1 Piece of Nutrition Advice”

Type 3 Diabetes, Growing body of evidence

There is a recent emergence in scientific research regarding an association between insulin and Alzheimer‚Äôs disease: it has been termed Type 3 Diabetes (Ahmed, Mahmood, & Zahid, 2015). Alzheimer‚Äôs disease is a progressive neurodegenerative disorder that is age-related and characterized by intracellular neurofibrillary tangles (NFT) and amyloid-beta plaques. Common findings in the brains of afflictedContinue reading “Type 3 Diabetes, Growing body of evidence”

Motivation

Intrinsic motivation describes one‚Äôs internal drive to participate, exert effort, and be persistent when engaging in an activity. Intrinsically motivated individuals partake in an activity simply due to the pleasure and satisfaction derived from the activity itself (Hunter, 2008).¬† Not surprising, it is a huge factor in long-term exercise program adherence. As a person whoContinue reading “Motivation”

Will Power and Healthy Habits

Psychological deterrents to exercise and healthy eating adherence are of great interest to me. We‚Äôve previously discussed that people who are more skillful may be more likely to be active, and self-efficacy research reveals that an individual‚Äôs belief in his or her ability to successfully do an activity is a large determinant of if heContinue reading “Will Power and Healthy Habits”

Be More Sensitive…To Insulin!

What is insulin? Hormone: a signaling molecule produced by the body or synthetically to control or regulate the activity of certain cells or organs Peptide: a small protein, a chain of amino acids (110 to be specific). Peptide hormones cannot pass easily through cell membranes (like steroid hormones can) and must bind to receptors onContinue reading “Be More Sensitive…To Insulin!”

How Food Is More Than Fuel

Food is a complex issue. There’s a reason that our society struggles with weight management, and it’s not necessarily because we don’t know¬†how¬†to eat well. I’m sure many of us understand we’d be a whole lot healthier if we ate more whole foods and less sugar, avoided fried or processed things, drank less alcohol, andContinue reading “How Food Is More Than Fuel”

Confessions from a Recovering Perfectionist

My name is a Kait, and I’m a recovering perfectionist. It’s something I’ve struggled with my entire life. All or nothing. Black and white. Best or worst. No cookies or all the cookies. Kale or Cheetos. Clean eating or dirty eating. 100%. A or F. Good food and bad food. I was once insulted whenContinue reading “Confessions from a Recovering Perfectionist”

Meatballs and Muffintops

Meatballs Buffalo Meatballs. They aren’t too spicy¬†either–just enough!¬†I’ve been using this recipe so long that I don’t know where I found it, so I apologize to whomever I’m unable to give credit to. Anyway, here’s what you’ll need to make these delicious, protein-filled….balls. 2 eggs 1/2 cup diced celery 1 sweet onion diced 4oz Frank’sContinue reading “Meatballs and Muffintops”

DIY Healthy Diet

  Many of us find ourselves with more¬†than ideal amounts of body fat. Listening to a¬†Physique Science Radio podcast the other day, Layne Norton¬†said something that resounded with me; talking about the national obesity problem he stated¬†that, contrary to what one may think, we are actually really good at losing weight. Many obese or overweightContinue reading “DIY Healthy Diet”

Supplement Showcase: BCAAs

What are amino acids? What are branched-chain amino acids? What do these have to do with my workouts, and why would I consider spending money on them? Amino Acids Amino acids are the building blocks of protein molecules, linked together in chains of thousands of¬†combinations. They wind and loop to make various configurations¬†of proteins, andContinue reading “Supplement Showcase: BCAAs”