The Evolution of Fitness and Data Tracking

A New Form of Carb?

The word "carb" is thrown around a lot.   However there are several different types of carbohydrates including sugars, starches, fiber and one you may have not heard of before:  Digestion Resistant Starch. Digestion Resistant Starch (resistant starch for short) is not fully digested and absorbed, but instead ferments in the large intestine and is turned into short-chain fatty acids (SCFA’s) by bacteria.    So it is a prebiotic and feeds beneficial bacteria in the colon. Where does Resistant Starch come from? All starches come from two polysaccharides: amylose and amylopectin.  A polysaccharide is just multiple units of sugar hooked together, and MOST of the time a starch is digested to glucose.…
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How to Get More from Lunges

Lunges are a staple exercise for most gym-goers, and there are many different varieties of lunges.    Most of us have been taught to keep the torso upright when we lunge.  While this is not wrong per say – there is another way to perform the lunge that can place more emphasis on the glutes and hamstrings. When you keep your torso fully upright you tend to place more load on the knees and quads – particularly if you allow your front knee to track forward over your toes.   Instead try hip hinging slightly as you lunge allowing the torso to angle forward over the front thigh. Keep the shoulders back…
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Back Extension with Shoulder Y, T, I on Stability Ball

Unfortunately, our modern lifestyles are wreaking havoc on our posture, and this is creating all sorts of injuries including neck and low back problems that can become quite serious overtime.   We spend lots of times hunched over a computer, our cell phones, watching TV, and driving cars.     This results in chronic shortening of key muscles like the hip flexors, forward neck flexors, and chest muscles with chronic weakness and lengthening in posterior muscles of the neck, shoulder and back. One of the best single corrective exercises to help balance out much of this dysfunction is doing a back extension on a stability ball.    The stability ball allows us to perform…
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What is the Difference Between Fresh, Frozen and Canned Vegetables?

In a perfect world it would be great to be able to eat nothing but fresh, locally grown produce, but that is easier said then done.   It is also important to consider that the body’s ability to absorb different types of plant nutrients is such that for certain nutrients cooking is actually very important to free up some nutrients for absorption.    A good example is the potent anti-oxidant Lycopene from Tomatoes which is much better absorbed from cooked tomatoes versus raw tomato fresh from the garden! Fresh produce falls into two broad categories:   Post-harvest ripened where it ripens during transport to final selling location or vine ripened if it…
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Are there Benefits to Eating Eggshells?

Most of us would never consider deliberately eating an eggshell, and we usually go to a lot of trouble to make sure we do not get bits of eggshell in our eggs when cooking them!     However, it may be time to rethink that practice because eggshell membrane has proven to be highly beneficial for joint and connective tissue disorders. A recent study using NEM® (Natural Eggshell Membrane) found that those taking 500mg per day had significant reductions in pain that started within 7 days and continued throughout the study.   In addition, there we no adverse effects noted. Eggshells contain a lot of nutrition including: A highly bioavailable form of calcium…
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Slideboard Exercise for Skiing and Skating

With Winter firmly entrenched across most of the country outdoor activity can now include skiing and skating.      While fun these activities can result in injuries if you are not specifically prepared for them.     The best way to prepare for both is some activity specific conditioning using a slideboard. Slideboard training, also referred to as Lateral Motion Training, has existed for decades starting with speed skaters using homemade slideboards.  In recent years lateral training has gained increasing prominence in all fields of athletics and rehabilitation. Lateral training is an often neglected but essential component for skiing and skating because it specifically mimics the side to side and rotational movement seen in…
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The Health Benefits of Endive

This bitter plant that looks a lot like lettuce is a member of the chicory family.     It is a nutritional power house containing vitamins A, B, C, and K along with the minerals calcium, copper, iron, manganese, potassium and zinc. Endive also contains a flavonoid called kaempferol that may help reduce your risk of ovarian cancer.     Endive’s bitter taste comes from a plant chemical called intybin which acts as an appetite stimulant and digestive aid. Endive contains many medicinally important compounds such as sesquiterpene lactones, and plant sterols. Lactones such as lactucopicrin contained in endive have been found to have anti-tumor, and anti-inflammatory properties. As mentioned above, endive contains significant…
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Is Salt Really Bad?

Salt has been accused of being one of the main causes of high blood pressure – but is that really true?  The reality is that several other causes play a much bigger role including high sugar diet, processed food diet and your sodium to potassium ratio. In fact salt deficiency is fairly prevalent and can cause a range of problems including muscle fatigue, spasms, cramps an heart palpitations. Keep in mind that in the 1600’s the typical person was eating up to 100 grams of salt per day coming from salty fish and meats.   Today people get 10 grams of salt per day or less, but at the same time…
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Anywhere, Anytime Workouts for Holiday Travel

It is easy to get out of your regular exercise habit during the holidays – particularly if you must travel a lot!    The good news is with a little preparation it is easy to get in an effective workout anywhere. Here are a couple of ideas for getting your workouts in anywhere, anytime and some are great gift ideas for the fitness enthusiast on your Holiday Shopping List!: Resistance Bands - https://resistancebandtraining.com/shop/total-fitness-package/ - everything you need to perform a safe and effective total body strength training routine that can be done anywhere including a hotel room.    Check out the site for some great free workout programs. Core Flytes - https://www.flytefitness.com/…
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Tips for Preventing Holiday Weight Gain

As we head into the holidays most Americans will gain between 8 and 12lbs between Thanksgiving and New Year’s Day.     However, there are ways to avoid this weight gain! Here are some key tips: Eat before holiday parties.     Going into a holiday party on empty and hungry is a sure-fire way to overeat.    Alcohol intake boosts appetite to begin with and if you start out without anything in the tank it just gets worse!    This does not mean overeating – eat a sensible meal about 2 hours before you go to the party. Try to choose higher protein foods first because protein helps with satiety (feeling satisfied and not hungry).…
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