juice of 1 lemon1/4 cup fresh squeezed lemon juice
2tablespoonswater
2tablespoonsred wine vinegar
2tablespoonsfresh chopped parsley
2teaspoonsdried basil
2teaspoonsgarlicminced
1teaspoondried oregano
1teaspoonsalt
cracked pepperto taste
1pound500 g skinless, boneless chicken thigh fillets (or chicken breasts)
Salad
4cupsRomaineor Cos lettuce leaves, washed and dried
1large cucumber diced
2Roma tomatoes diced
1red onion sliced
1avocado sliced
1/3cuppitted Kalamata olivesor black olives, sliced (optional)
Lemon wedges to serve
Instructions
Whisk together all of the marinade/dressing ingredients in a large jug. Pour out half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.
Add the chicken to the marinade in the bowl; marinade chicken for 15-30 minutes (or up to two hours in the refrigerator if time allows). While waiting for the chicken, prepare all of the salad ingredients and mix in a large salad bowl.
Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill plate over medium-high heat. Grill chicken on both sides until browned and completely cooked through.
Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining UNTOUCHED dressing. Serve with lemon wedges.
Add 1/2 cup crumbled feta to give the salad an even better flavour!
Say goodbye to boring diets and hello to tasty, fat-burning meals with our high-protein recipe cookbook.
The human body’s energy system converts food into energy through a process called cellular respiration. The primary source of energy for the body is glucose, which is broken down in the mitochondria of cells to produce ATP (adenosine triphosphate), the main source of energy for the body’s cells. The body also has backup energy systems, such as glycogen stored in the liver and muscle tissue, and fat stores, which can be broken down into fatty acids and used for energy when glucose is in short supply. The body also uses oxygen during cellular respiration to release energy from glucose and other fuel sources.
Other Important energy sources include:
Glycogen: Stored glycogen in the liver and muscles can be broken down into glucose to provide energy.
Fat: Fatty acids can be broken down in the mitochondria to produce ATP. This process, known as beta-oxidation, provides a long-term energy source.
Proteins: When glucose and glycogen stores are depleted, the body can break down amino acids from proteins to produce glucose through a process called gluconeogenesis.
Ketones: During periods of low glucose availability, such as during fasting or low-carbohydrate diets, the liver can produce ketones from fatty acids, which can be used as an alternative energy source by the brain and other tissues.
Overall, the body is capable of using a variety of energy sources to meet its needs and maintain homeostasis. “Homeostasis” for our bodies means the optimal maintenance of a constant internal environment such as temperature, pH, water balance, and blood glucose levels, despite fluctuations in the external environment i.e. coordinated actions of various organ systems and hormones, which work together to regulate various physiological processes and keep the internal environment within a narrow range of values.
What are the main draws from the Body’s energy system?
Overall, the body’s energy needs are influenced by a variety of factors, including age, sex, body size, and physical activity level, as well as internal factors, such as hormonal regulation and the body’s metabolic rate.
How the Top 5 are:
Physical activity: Energy is required for movement, exercise, and other forms of physical activity.
Basal metabolic rate: The basal metabolic rate is the energy needed to maintain basic physiological functions, such as breathing, circulation, and the maintenance of body temperature.
Thermoregulation: Energy is required to regulate body temperature, especially in response to changes in the external environment.
Growth and repair: Energy is required for the growth and repair of tissues, as well as for the production of new cells.
Mental activity: Energy is required for the processes of thinking, reasoning, and memory formation, as well as for the regulation of mood and emotions.
These are the everyday aspects that reduce or use up our energy levels, but there are the “enemies” of the system which we must be aware of and manage, they include:
Lack of sleep: Poor sleep quality and lack of sleep can lead to fatigue, decreased energy levels, and decreased ability to perform physical and mental tasks.
Poor nutrition: A diet low in nutrients and high in processed foods can lead to low energy levels and decreased ability to perform physical and mental tasks.
Stress: Chronic stress can lead to increased levels of the stress hormone cortisol, which can cause fatigue, decreased energy levels, and decreased ability to perform physical and mental tasks.
Dehydration: Dehydration can cause fatigue, decreased energy levels, and decreased ability to perform physical and mental tasks.
Sedentary lifestyle: A lack of physical activity and prolonged sitting can lead to decreased energy levels, decreased cardiovascular and muscular fitness, and increased risk of chronic diseases.
It is important to maintain a healthy lifestyle and habits, such as eating a balanced diet, getting enough sleep, reducing stress, staying hydrated, and engaging in regular physical activity, to support optimal energy levels and overall health.
Do male & female bodies work the same?
Men and women have some differences in their energy systems, although the basic principles of energy production and utilization are the same in both sexes. Some of the differences between men and women include:
Body composition: Men generally have a higher percentage of muscle mass and a lower percentage of body fat than women, which can impact energy utilization and storage.
Hormonal differences: Hormonal differences between men and women, such as differences in testosterone and estrogen levels, can impact energy utilization and storage.
Metabolic rate: On average, men have a higher metabolic rate than women, meaning they burn more calories at rest.
Physical activity patterns: Men and women may engage in different types and amounts of physical activity, which can impact energy utilization and storage.
Energy needs during pregnancy: During pregnancy, women have increased energy needs to support the growth and development of the fetus.
What happens to our energy system as we grow older?
As you would expect and have experienced as we grow older, there are several changes that occur in the body’s energy system, including:
Decreased muscle mass: With age, there is a decline in muscle mass, which can lead to a decrease in the body’s metabolic rate and an increase in the amount of body fat.
Hormonal changes: Hormonal changes with age, such as a decline in testosterone and estrogen levels, can impact energy utilization and storage.
Decreased physical activity: With age, there is often a decline in physical activity, which can lead to decreased energy utilization and decreased cardiovascular and muscular fitness.
Changes in dietary needs: With age, there may be changes in dietary needs, such as an increased need for certain nutrients, which can impact energy utilization and storage.
Chronic health conditions: Chronic health conditions, such as heart disease, diabetes, and obesity, can impact energy utilization and storage.
What does the “ideal world look like for our energy system”?
If we lived in an ideal world, we would live in a way that helps the body maximize its energy system by:
Eating a balanced diet: Consuming a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can provide the body with the nutrients it needs to support energy production and utilization.
Getting adequate sleep: Aiming for 7-9 hours of quality sleep per night can help to support optimal energy levels and overall health.
Engaging in regular physical activity: Regular physical activity, such as aerobic exercise and resistance training, can help to maintain muscle mass, improve cardiovascular and muscular fitness, and support energy utilization.
Reducing stress: Engaging in stress management techniques, such as meditation, yoga, and deep breathing, can help to reduce stress and support energy levels.
Staying hydrated: Drinking enough water throughout the day can help to support energy levels and overall health.
Avoiding harmful habits: Avoiding habits that can be harmful to energy levels and overall health, such as smoking, excessive alcohol consumption, and drug use, is important.
In an ideal world, individuals would have access to the resources they need to maintain a healthy lifestyle, including healthy food options, safe and accessible physical activity opportunities, and supportive communities. By making lifestyle choices that support optimal energy levels and overall health, individuals can live in a way that helps the body maximize its energy system.
Your body will tell you when it is having a tough time.
Here are the top 5 signs that you may be low on energy levels:
Fatigue: Feeling tired and having a lack of energy is a common sign of low energy levels.
Decreased physical activity: When you have low energy levels, you may be less active and less motivated to exercise.
Difficulty concentrating: Low energy levels can make it difficult to focus and concentrate on tasks.
Irritability and mood swings: Low energy levels can cause changes in mood and increase feelings of irritability.
Changes in sleep patterns: Low energy levels can cause changes in sleep patterns, including difficulty falling asleep or staying asleep, or feeling drowsy during the day.
If you are experiencing any of these symptoms, it is important to seek guidance from a healthcare professional to determine the underlying cause of your low energy levels and to receive appropriate treatment and support. Making lifestyle changes, such as eating a healthy diet, getting adequate sleep, engaging in regular physical activity, and reducing stress, can also help to support optimal energy levels and overall health.
How can I get a “quick fix”?
Here are some food and drinks that can provide a short-term energy boost:
Caffeine: Caffeine is a stimulant that can help to increase alertness and focus. Common sources of caffeine include coffee, tea, and energy drinks.
Simple carbohydrates: Foods high in simple carbohydrates, such as candy, pastries, and sugary drinks, can provide a quick burst of energy by increasing blood sugar levels.
Bananas: Bananas are a good source of natural sugars and potassium, which can help to support energy levels.
Nuts and seeds: Nuts and seeds are good sources of healthy fats, protein, and fiber, which can help to provide sustained energy.
Whole grains: Whole grain foods, such as whole grain bread and pasta, provide a slow release of energy and can help to maintain blood sugar levels throughout the day.
It is important to keep in mind that while these foods and drinks can provide a short-term energy boost, they should be consumed in moderation as part of a balanced diet, and should not replace a healthy diet and lifestyle that supports optimal energy levels and overall health.
Additionally, some of these food and drink options, such as caffeine and sugar, can have negative impacts on health if consumed in excess, so it’s important to consult with a healthcare professional for guidance on what is best for you.
LASTLY…
Energy Drinks – Avoid them, no really don’t if you don’t have to.
Energy drinks should be viewed with caution, as they can have negative impacts on health if consumed in excess. Energy drinks contain high levels of caffeine and sugar, which can lead to increased heart rate, increased blood pressure, and dehydration. They can also disrupt sleep patterns and lead to feelings of anxiety and jitters.
Additionally, energy drinks can be addictive, and overconsumption can lead to tolerance, requiring higher and higher doses to achieve the same effects. Regular consumption of energy drinks can also increase the risk of chronic health problems, such as obesity, type 2 diabetes, and heart disease.
It is recommended to limit the consumption of energy drinks and to seek alternative sources of energy, such as a balanced diet and regular physical activity, to support optimal energy levels and overall health. If you choose to consume energy drinks, it is important to do so in moderation and to consult with a healthcare professional for guidance on what is best for you.
In part all true BUT…. You need to take a new look at “Weight Loss” and while calorie intake is the most important factor in your body burning fat it is not the best way to look at it. See our recent post on understanding body fate CLICK HERE
You should be eating the right amount of calories for your needs, not just the smallest amount of calories.
Calories Definition – Units of energy from food that are transferred to your body every time you eat, and those calories are then used by your body to fuel all of your movements and normal bodily functions and when we say “energy from food that are transferred to your body” we are of course referring to your Metabolism which you can positively impact by:
Exercise regularly: Regular physical activity, especially strength training, can help increase muscle mass, which can boost metabolism.
Get enough sleep: Sleep plays a key role in regulating hormones that impact metabolism, so getting enough quality sleep is important.
Reduce stress: Chronic stress can disrupt hormone levels and impact metabolism, so it is important to find healthy ways to manage stress. Eat enough protein: Protein is essential for building and maintaining muscle mass, and a diet that includes enough protein can help support metabolism.
Stay hydrated: Drinking enough water can help regulate body temperature, which can impact metabolism.
Avoid restrictive dieting: Crash dieting and excessive calorie restriction can slow down metabolism and have negative health consequences.
It’s important to keep in mind that everyone’s metabolism is unique and that a personalized approach is best for optimizing metabolism and overall health. Consulting with a healthcare professional is always a good idea if you have specific concerns about your metabolism.
So, what is all this “Body Composition” talk then?
Body Composition Definition – Refers to the proportion of fat, bone, muscle, and other tissues in a person’s body. It is a measure of health and fitness that goes beyond just body weight, as it takes into account the amount of lean mass (muscle, bone, and organs) versus fat mass. A healthy body composition is essential for overall well-being, as it can impact physical strength, energy levels, and disease risk. Understanding and monitoring body composition is an important aspect of a comprehensive approach to health and fitness. A healthy body composition is characterized by an appropriate balance between lean mass (muscle, bone, and organs) and fat mass. This balance varies depending on age, gender, and other factors, but in general, a higher proportion of lean mass and a lower proportion of fat mass are considered healthier. A healthy body composition is associated with improved physical strength, energy levels, and a lower risk of chronic diseases such as heart disease, diabetes, and certain cancers. It is important to keep in mind that there is no single definition of a healthy body composition, as it is influenced by individual differences and personal health goals.
What do we mean by “other factors”? There are several other factors that can impact a person’s body composition, including:
Genetics: Inherited traits can influence body composition, including the distribution of fat and muscle mass.
Hormonal changes: Hormonal imbalances, such as those that occur during puberty, pregnancy, and menopause, can impact body composition.
Lifestyle factors: A sedentary lifestyle, poor diet, and lack of sleep can all contribute to an unhealthy body composition.
Medical conditions: Certain medical conditions, such as hypothyroidism, can impact body composition.
Age: Body composition changes with age, with a natural decrease in muscle mass and an increase in fat mass as we age.
Gender: Men and women tend to have different body composition patterns, with men generally having a higher proportion of muscle mass and women having a higher proportion of body fat.
It’s important to keep in mind that body composition is influenced by a complex interplay of factors, and that individual differences and personal health goals will determine what a healthy body composition looks like for each person.
QUESTION – Can you control your “Body Composition”?
ANSEWER – Yes, there are several ways to control body composition, including:
Diet: A balanced diet that includes plenty of protein, fiber, and healthy fats can help control body composition. Limiting processed foods, sugar, and unhealthy fats is also important.
Exercise: Regular physical activity can increase muscle mass and decrease body fat. A combination of resistance training and cardio is best for overall body composition improvement.
Sleep: Getting enough quality sleep is important for both physical and mental health. It can also help regulate hormones that impact body composition.
Stress management: Chronic stress can lead to weight gain, so it is important to find healthy ways to manage stress.
Hydration: Drinking enough water can help with weight control, improve skin appearance, and regulate body temperature.
Notice anything familiar? See Metabolism above – It’s important to keep in mind that everyone’s body composition is unique and may require a personalized approach for optimal results.
QUESTION – What are the best ways to track your “weight” besides just jumping on a scale?
ANSEWER – Managing your “Body Composition” requires other strategies for keeping track of your goals.
Some options include:
Taking your measurements (the waist, chest, hips, arms, thighs, and abdomen are all good places to track)
Using a BIA scale, which uses Bioelectrical Impedance Analysis technology to measure body composition metrics like your body fat and muscle mass. If you want to learn more about BIA measurementCLICK HERE
Utilizing a wearable fitness tracker, which keeps track of health and fitness-related metrics like daily steps, approximate calories burned, etc.
Key Takeaway
Put a more realistic, long-term and achievable twist to your goals by moving your focus from “Weight” to “Body Composition”. By improving your muscle mass and body fat percentage rather than your body weight alone, you can make more targeted improvements to your health, wellness, and strength.
If you would like to get your own full-blown copy of our “Super Foods” eBook jampacked with information and suggestions…..
In our recent blog post – “Body Composition” is the new “Weight Loss” we referred to stress and the impact it has on your Metabolism by disrupting hormone levels and it’s always bad.
In 21st century life can be very difficult if not impossible to not experience any stress but that doesn’t mean we should accept it as a fact of life.
Firstly, don’t throw a blanket over the word “Stress”, all stress is not equal. Type, Term and Impact are important factors, and they vary.
Here are the main types of stress:
Acute stress: This type of stress is short-term and is a normal response to a specific situation, such as public speaking or meeting a tight deadline.
Chronic stress: This type of stress is long-term and can have negative impacts on physical and mental health. Chronic stress can result from ongoing life stressors, such as financial difficulties, relationship problems, or a high-stress job.
Psychological stress: This type of stress is related to mental or emotional demands, such as relationship conflicts, work-related stress, or loss of a loved one.
Physiological stress: This type of stress is related to physical demands, such as injury, illness, or exposure to extreme temperatures.
Traumatic stress: This type of stress is related to a traumatic event, such as a natural disaster, physical assault, or a serious accident.
Environmental stress: This type of stress is related to environmental factors, such as noise pollution, overcrowding, or exposure to toxins.
Stress is never good!
Some of the above are chronic or long-term and can have a negative impact on your physical and mental health. Make sure you consult your Doctor and mental health professional in isolating these stress types.
Don’t get used to having stress and accepting it. Recognize it and remember to be mindful that being stressed affects the people around you as well.
Here are some symptoms you should that are common indicators:
Physical symptoms: headaches, muscle tension or pain, fatigue, sleep disturbances, digestive problems, and changes in appetite.
Emotional symptoms: anxiety, depression, irritability, mood swings, feelings of overwhelm, and difficulty concentrating.
Behavioral symptoms: changes in eating habits, increased alcohol or drug use, and decreased physical activity.
Cognitive symptoms: forgetfulness, difficulty concentrating, and indecisiveness.
It is important to manage your stress by finding ways to manage it including:
Exercise
Mindfulness
Relaxation techniques
Self-care
Environment control
Here are several practical steps you can take to reduce your overall stress levels, including:
Exercise regularly: Exercise has been shown to reduce stress and improve mental health. Aim for at least 30 minutes of moderate physical activity most days of the week.
Practice relaxation techniques: Techniques such as deep breathing, meditation, and yoga can help reduce stress and improve overall well-being.
Get enough sleep: Sleep is essential for regulating hormones and reducing stress. Aim for 7-9 hours of sleep each night.
Eat a healthy diet: Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains can help support overall health and reduce stress.
Connect with others: Spending time with friends and family and participating in social activities can help reduce stress and improve mood.
Manage your time effectively: Time management can help reduce stress by ensuring that you have enough time for important tasks and activities.
Take breaks and prioritize self-care: Taking regular breaks and engaging in self-care activities, such as getting a massage or taking a relaxing bath, can help reduce stress and improve overall well-being.
It’s important to find the stress-management strategies that work best for you and to make them a regular part of your daily and life’s routine. Consulting with a healthcare professional is always a good idea if you have concerns about your stress levels.
The term “superfood” is used to describe foods that are nutritionally dense and offer a wide range of health benefits. These foods are considered “super” because they are rich in essential vitamins, minerals, and nutrients that our bodies need for optimal health and functioning. They are often associated with a reduced risk of chronic diseases such as heart disease, cancer, and type 2 diabetes, and are also known for their ability to improve overall wellness, enhance energy levels, and boost the immune system. The term “superfood” is not a scientific term and is not regulated by any governmental or health organizations. Nevertheless, it is widely used to describe foods that are believed to have exceptional nutritional and health benefits.
No single food — not even a SUOERFOOD — can offer all the nutrition, health benefits, and energy we need to nourish ourselves.
REMEMBER – It is always best to consult with a healthcare professional or registered dietitian before making any significant changes to your diet, especially if you have any health concerns.
Healthy food clean eating selection: fish, fruit, vegetable, seeds, superfood, cereals, leaf vegetable on gray concrete background copy space
The Super Food list:
Blueberries
Salmon
Kale
Avocado
Sweet Potatoes
Quinoa
Nuts
Chia Seeds
Turmeric
Goji Berries
How to include the 10 Super Foods in your Diet and meal plan:
Blueberries: Add blueberries to your yogurt or oatmeal, or enjoy as a snack on their own.
Salmon: Bake or grill salmon for a quick and healthy dinner, or add it to salads for extra protein.
Kale: Use kale in smoothies, salads, or sautéed as a side dish.
Avocado: Mash avocado onto toast or add it to tacos, salads, or smoothies.
Sweet Potatoes: Roast sweet potatoes as a side dish or add them to soups and stews.
Quinoa: Cook quinoa as a base for salads, or use it as a substitute for rice in stir-fries.
Nuts: Enjoy a handful of nuts as a snack, or add them to oatmeal or yogurt.
Chia Seeds: Mix chia seeds into smoothies or yogurt, or use them as a topping for oatmeal or salads.
Turmeric: Use turmeric to add flavor to soups, curries, or roasted vegetables.
Goji Berries: Add goji berries to smoothies, yogurt, or oatmeal, or enjoy as a snack on their own.
Remember, it’s important to have a balanced and varied diet, and not to rely solely on these superfoods. Eating a variety of nutrient-dense foods from different food groups will help ensure you get all the nutrients you need for good health. Additionally, everyone’s individual health needs are different, so it’s always a good idea to speak with a healthcare professional before making significant changes to your diet.
The Super Food Health Benefits:
Blueberries: Studies have shown that blueberries can help lower the risk of heart disease, improve brain function, and reduce the risk of some types of cancer.
Salmon: The omega-3 fatty acids found in salmon have been linked to a reduced risk of heart disease and stroke, and may also help with depression, anxiety, and other mental health conditions.
Kale: Kale is high in antioxidants and anti-inflammatory compounds, which may help reduce the risk of heart disease and certain types of cancer.
Avocado: The monounsaturated fats and fiber in avocados can help improve heart health, reduce the risk of type 2 diabetes, and support weight management.
Sweet Potatoes: Sweet potatoes are a good source of vitamins and minerals, including vitamin A and vitamin C, which can help boost the immune system and reduce the risk of some types of cancer.
Quinoa: Quinoa is a complete protein and is high in fiber, which can help lower cholesterol levels and reduce the risk of heart disease and type 2 diabetes.
Nuts: Nuts are a good source of healthy fats and fiber, which can help reduce the risk of heart disease and improve cholesterol levels.
Chia Seeds: Chia seeds are high in fiber and omega-3 fatty acids, which can help lower the risk of heart disease and improve mental health.
Turmeric: The anti-inflammatory compounds in turmeric may help reduce the risk of certain types of cancer and heart disease, as well as help with joint pain and other inflammatory conditions.
Goji Berries: Goji berries are high in antioxidants and vitamins, which can help boost the immune system and reduce the risk of certain types of cancer and heart disease.
The Super Food Nutritional Facts:
Blueberries: Blueberries are low in calories and high in fiber, vitamin C, and antioxidants, including anthocyanins. One cup of blueberries contains 84 calories, 3 grams of fiber, 24% of the daily value (DV) for vitamin C, and 24% of the DV for manganese.
Salmon: Salmon is a rich source of omega-3 fatty acids, protein, and vitamins B12 and D. A 3-ounce serving of salmon contains approximately 140 calories, 20 grams of protein, and at least 1,000 milligrams of omega-3 fatty acids.
Kale: Kale is low in calories and high in fiber, vitamin K, vitamin C, and antioxidants, including beta-carotene and lutein. One cup of raw kale contains 33 calories, 2 grams of fiber, over 100% of the DV for vitamin K, and over 200% of the DV for vitamin C.
Avocado: Avocados are high in healthy monounsaturated fats, fiber, and potassium. One medium avocado contains approximately 250 calories, 4 grams of fiber, and 20% of the DV for potassium.
Sweet Potatoes: Sweet potatoes are high in fiber, vitamin A, and potassium. One medium sweet potato contains 103 calories, 3 grams of fiber, 769% of the DV for vitamin A, and 16% of the DV for potassium.
Quinoa: Quinoa is a complete protein and a good source of fiber, iron, and magnesium. One cup of cooked quinoa contains 222 calories, 8 grams of protein, 5 grams of fiber, and 15% of the DV for iron.
Nuts: Nuts are a good source of healthy monounsaturated and polyunsaturated fats, fiber, and protein. A one-ounce serving of almonds, for example, contains 160 calories, 6 grams of protein, 3 grams of fiber, and 14 grams of healthy fats.
Chia Seeds: Chia seeds are high in fiber, omega-3 fatty acids, and protein. Two tablespoons of chia seeds contain 140 calories, 5 grams of fiber, 4 grams of protein, and 9 grams of healthy fats.
Turmeric: Turmeric is high in antioxidants and anti-inflammatory compounds, including curcumin. One teaspoon of turmeric contains approximately 24 calories and 2.1 grams of curcumin.
Goji Berries: Goji berries are high in antioxidants, vitamin C, and fiber. One-quarter cup of dried goji berries contains approximately 70 calories, 4 grams of fiber, and 25% of the DV for vitamin C.
Note: These are general health benefits of some of the superfoods and may not apply to everyone. It is always best to consult with a healthcare professional or registered dietitian before making any significant changes to your diet, especially if you have any health concerns.
Additionally, it is important to note that incorporating superfoods into your diet can be beneficial, but they should not replace other healthy lifestyle habits, such as regular exercise and adequate sleep.
If you would like to get your own full-blown copy of our “Super Foods” eBook jampacked with information and suggestions…..
As we age, our bodies naturally begin to store more fat. For adults between the ages of 30 and 65, this can become a significant concern as the accumulation of body fat has been linked to an increased risk of a number of health issues, including heart disease, diabetes, and certain types of cancer.
There’s Body Fat
There are two main types of body fat: subcutaneous and visceral.
Subcutaneous fat is the fat that lies just below the skin and can be pinched between the fingers. This type of fat is relatively harmless and is actually a necessary component of our bodies, providing insulation and cushioning for internal organs.
Visceral fat, on the other hand, is the fat that surrounds the internal organs, such as the liver and pancreas. This type of fat can be dangerous as it has been linked to an increased risk of heart disease, diabetes, and certain types of cancer.
In terms of total body weight, body fat is measured as a percentage of total body weight (Not to be confused with BMI). A healthy range for adults is generally considered to be between 20-25% for men and 25-30% for women. However, it’s important to note that where the fat is stored on the body also plays a role in determining overall health risks.
Men tend to store fat primarily in the abdominal area, which is often referred to as “beer belly” or “apple-shaped.” This type of fat storage has been linked to an increased risk of heart disease and diabetes.
Women, on the other hand, tend to store fat primarily in the hips and thighs, which is referred to as “pear-shaped.”
In terms of why body fat accumulates, there are a number of factors at play. Genetics, diet, and physical activity levels all play a role in determining how much body fat a person has. Additionally, as we age, our metabolism tends to slow down, making it more difficult for our bodies to burn off excess fat.
Then there’s water.
The relationship between fat and water in the body is complex and interrelated.
Adipose tissue, or body fat, is primarily composed of triglycerides, which are molecules made up of three fatty acids and one glycerol molecule. These triglycerides are stored in adipocytes, which are specialized cells that make up adipose tissue. Adipocytes are known to store large amounts of lipids and water, with the ratio of water to lipids varying depending on the individual’s hydration status and body composition.
When a person is dehydrated, the water content in the adipocytes decreases, and the ratio of lipids to water increases, which can lead to a higher body weight due to the decreased water content. Additionally, when a person loses weight, the water content in the adipocytes increases, and the ratio of lipids to water decreases, this can help to explain the fluctuation in weight that can be seen during weight loss, as the body releases water along with the fat. The balance between fat and water in the body is important for overall health, as an imbalance can lead to issues such as edema, or fluid retention, and dehydration, which can lead to health problems such as kidney damage and electrolyte imbalances.
So, how do you go about measuring your body composition?
There two best methods that can be used to measure body composition and body fat, each with their own advantages and limitations:
Bioelectrical impedance analysis (BIA): This method uses a small electrical current to measure the resistance of fat-free mass, such as muscle and bone, and fat mass. This method is non-invasive and relatively inexpensive, but it can be affected by hydration levels and may not be as accurate as some of the other methods.
Skinfold calipers: This method involves measuring the thickness of a fold of skin and the underlying fat using calipers. The measurements are taken at several specific locations on the body and are then used to estimate body fat percentage. This method is relatively inexpensive and easy to use, but it can be affected by the skill of the person taking the measurements and may not be as accurate as some of the other methods.
There are more methods such as DXA (Dual-energy x-ray absorptiometry), Hydrostatic weighing, NIR (Near-infrared interactance) but these tend to be i) more expensive and ii) less available to us normal everyday folk.
Overall, it’s important for adults between the ages of 30 and 65 to be mindful of their body fat levels and to make healthy lifestyle choices in order to maintain a healthy weight and reduce the risk of health issues associated with excessive body fat.
This includes eating a balanced diet, engaging in regular physical activity, and limiting the consumption of alcohol and processed foods.
It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.
Knowing your numbers can give you a better idea of where to focus your efforts.
Also,
If you would like to get your own full-blown copy of our “Super Foods” eBook jampacked with information and suggestions…..
Proper hydration is necessary for maintaining energy levels, regulating body temperature, and preventing injuries.
In this blog, we will discuss the importance of hydration for athletes and how they can manage their own hydration on an ongoing basis.
Proper hydration is essential for athletes, as it helps to ensure that their body is functioning at its best. When an athlete is dehydrated, their body’s ability to perform is diminished, which can lead to decreased energy levels, poor performance, and an increased risk of injury.
Some symptoms that indicate poor hydration or dehydration include:
Thirst: This is the most obvious symptom of dehydration, and it means that the body needs more fluids.
Dark yellow or amber urine: When an individual is dehydrated, their urine will be darker in color and have a strong odor. This is because the body is trying to conserve water, which leads to concentrated urine.
Fatigue: Dehydration can lead to a decrease in blood volume, which can result in a decrease in blood flow to the muscles. This can lead to fatigue and muscle weakness.
Headaches: Dehydration can cause headaches due to a decrease in blood flow to the brain.
Dry mouth and throat: When an individual is dehydrated, they will often have a dry mouth and throat, as the body is not producing enough saliva.
Dizziness: Dehydration can lead to a decrease in blood pressure, which can cause dizziness and lightheadedness.
Constipation: Dehydration can lead to constipation due to a decrease in water in the body, which can make it difficult for the body to pass stools.
Dry skin: Dehydration can lead to dry skin as the body lacks enough water to keep the skin hydrated.
Rapid heartbeat: Dehydration can cause a rapid heartbeat due to a decrease in blood volume.
Cramping: Dehydration can lead to cramping, as the body lacks enough fluids to keep the muscles hydrated and functioning properly.
Dehydration can also lead to a decrease in blood volume, which can result in a decrease in blood flow to the muscles. This can lead to cramping, fatigue, and muscle weakness. Additionally, dehydration can also lead to an increased risk of heat stroke, which can be dangerous and even life-threatening.
Managing hydration on an ongoing basis is essential for athletes. Here are some tips for managing hydration:
Drink plenty of water: The most important thing an athlete can do to stay hydrated is to drink plenty of water. Athletes should aim to drink at least eight glasses of water a day, and more if they are sweating heavily.
Drink electrolytes: Sports drinks, coconut water, Pedialyte and more can be a great way to stay hydrated, as they contain electrolytes that are essential for hydration. Athletes should choose sports drinks that are low in sugar and calories. Another little trick you can try is ¼ teaspoon Himalayan salt and an optional squeeze of lemon in your water first thing in the morning can help combat overnight dehydration give you a little morning boost.
Eat foods that are high in water: Eating foods that are high in water, such as fruits and vegetables, can help to keep an athlete hydrated.
Monitor your urine: An athlete can tell if they are dehydrated by the color of their urine. If their urine is dark yellow or amber, they are dehydrated and need to drink more water.
Wear appropriate clothing: Athletes should wear clothing that is appropriate for the weather and their activity level. Wearing loose, breathable clothing can help to keep an athlete cool and prevent overheating.
Proper hydration is crucial for athletes, especially when working out in the gym. During a workout, the body loses fluids through sweating, which can lead to dehydration if not properly replenished.
Not only can dehydration cause fatigue and weakness, but it can also lead to a decrease in performance and an increased risk of injury.
To prevent dehydration while working out in the gym, it is important to drink water before, during, and after a workout. It’s recommended to drink about 17-20 ounces of water 2-3 hours before starting your workout and 7-10 ounces every 10-20 minutes during your workout. After the workout, it’s important to drink enough water to replenish the fluids lost during the workout.
It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.
Knowing your numbers can give you a better idea of where to focus your efforts.
Also,
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Fish can be described in many ways—from sweet and delicate to strong or muddy—regardless, fish and seafood are anything but boring when you add flavor with one or more of these 12 delicious herbs.
12 Herbs for Fish & Seafood
12 Common herbs that can be used when preparing fish & seafood
BasilBasil is perfect for fish. Be sure to try different varieties of basil, as the taste varies from type to type—sweet basil, holy basil, and Thai basil.
Bay LeafBay leaves are a member of the laurel family. Its unique scent is perfectly paired with delicate-tasting fish, such as cod or tilapia. Bay leaves can also be used to flavor chowders and fish soups.
ChivesChives can be used in marinades and sauces, added to compound butters, or sprinkled over the top of white fish during cooking. It adds both a hint of sharp flavor and also color to your seafood dishes.
DillDill offers the most basic herbal pairing for fish and seafood. Dill is especially good for adding delicate punch in many fish and seafood recipes.
Lemon BalmLemon balm is a prolific herb that has a gentle lemony flavor that is just the thing to perk up a fish dish. You can use it for any of the hundreds of recipes that might call for lemon flavoring.
MarjoramSweet and savory, marjoram is like a milder, less aggressive form of oregano. It is an herb in the mint family. Many say that it has a slight taste of citrus and sweet pine.
MintJust a touch of mint will really improve any fish recipe. Mint effectively cuts through rich flavors to add a nice tang to any seafood.
ParsleyParsley is a juicy, green-tasting herb that supports the delicate flavors of fish and seafood quite well.
TarragonTarragon is a staple in French cooking, and many Americans are now discovering how delicious this herb is. It adds a light, delicate flavor to fish dishes.
ThymeThyme is perfect for fish and seafood. Go lighthanded with the thyme. As it cooks, the flavor becomes more intense.
RosemaryBeautiful and fragrant, rosemary is a delightful herb for fish and seafood, and it is versatile. It can be used fresh or dry, but fresh rosemary has a bit more citrus flavor.
SageSage tastes great with fish, lending an aromatic, earthy flavor. Go lightly when seasoning with sage, as it can overpower. Cooking or freezing increases the intensity of this herb.
Instructions
Fish can be described in many ways—from sweet and delicate to strong or muddy—regardless, fish and seafood are anything but boring when you add flavor with one or more of these 12 delicious herbs.
Say goodbye to boring diets and hello to tasty, fat-burning meals with our high-protein recipe cookbook.
Athletes should aim to consume a balanced diet that includes a variety of nutrient-dense foods, including fruits and vegetables, whole grains, lean proteins, and healthy fats.
Pay attention to fluid and electrolyte intake to stay hydrated.
Additionally, be mindful of their overall calorie intake and make sure they are consuming enough to support their training and performance goals.
Specific nutrient needs may vary depending on the type of sport, training intensity, and individual needs.
A little effort will pay off in the end and you’ll learn.
Supplements
Supplements can play a role in an athlete’s nutrition plan, but they should not be used as a replacement for a balanced diet.
In many cases, a well-rounded diet can provide all the nutrients an athlete needs to support their training and performance goals.
However, in some cases, supplements may be necessary to fill gaps in an athlete’s nutrient intake. It’s important to note that not all supplements are safe or effective and some may not be permitted in competitive sports so it’s crucial to consult with a sports dietitian or a physician before starting any supplement regimen. Some examples of supplements that may be beneficial for athletes include:
Protein supplements, such as whey or casein, to help support muscle recovery and growth.
Creatine to increase muscle strength and power.
Vitamin D, Iron, calcium and zinc for athletes with deficiency.
Fish oil for omega-3 fatty acids that can help reduce inflammation.
Have a plan!
It’s important to note that the use of supplements should be done with caution, as some may have unwanted side effects, or may not be permitted in competition by some organizations.
In-Season v Off-Season
Athletes may benefit from different nutrition plans during the in-season and off-season of their sport. During the in-season, the primary focus should be on maintaining optimal performance, recovery and injury prevention. So, the athlete should consume enough fuel to meet the energy demands of training and competition, replenish electrolytes, and repair muscle tissue.
On the other hand, during the off-season, the athlete may focus on building muscle mass and endurance, so the nutrition plan should be adjusted to support this goal. The athlete should consume enough calorie and nutrient-dense foods to support muscle recovery and growth.
It’s also important to note that the off-season is an opportunity for the athlete to address any nutrient deficiencies that may have developed during the in-season. The athlete should also focus on nutrient-dense foods that can improve overall health and well-being. It’s recommended that athletes work with a sports dietitian to develop a nutrition plan that is tailored to their specific needs and goals, both in-season and off-season.
Meal Plans
A meal plan plays an important role in good nutrition for an athlete. A meal plan can help an athlete to:
Meet their energy and nutrient needs: A meal plan can ensure that an athlete is consuming enough calories and essential nutrients to support their training and performance goals. It can also help to ensure that the athlete is consuming a balance of macronutrients (carbohydrates, protein, and fat) to support energy production, muscle recovery, and overall health.
Manage body composition: A meal plan can be tailored to help an athlete achieve or maintain a healthy body composition, whether that be building muscle, losing fat or maintain weight.
Ensure consistency and planning: Having a meal plan in place can help an athlete to plan ahead and make sure they have the right foods available at the right times. This can make it easier to stick to a healthy diet, even when schedules are busy or unpredictable.
Identify patterns and habits: Meal planning can also be a useful tool to identify patterns and habits that may be negatively impacting the athlete’s nutrition. A sports dietitian can help the athlete to identify these patterns, and make adjustments to their meal plan as needed.
Once you have a plan it becomes less fuss.
It’s important to note that a meal plan is not a one-size-fits-all solution, and athletes should work with a sports dietitian to develop a plan that is tailored to their specific needs and goals. Additionally, the meal plan should be flexible enough to accommodate individual tastes, preferences, and lifestyle, as well as changes in training schedule and competition.
Finally, here are the Top 5 DON’T’s for athletes young and old:
Do not rely solely on supplements: Supplements can be a useful addition to an athlete’s nutrition plan, but they should not be used as a replacement for a well-rounded diet. A balanced diet can provide all the nutrients an athlete needs to support their training and performance goals.
Do not neglect hydration: Adequate hydration is essential for optimal athletic performance and recovery. Athletes should be mindful of their fluid intake and make sure they are consuming enough water and electrolytes to stay hydrated.
Do not skip meals: Skipping meals can negatively impact an athlete’s energy levels and performance. Athletes should aim to consume regular, balanced meals to support their training and performance goals.
Do not rely on fad diets: Many fad diets can be harmful and may not provide the nutrients an athlete needs to support their training and performance goals. Athletes should work with a sports dietitian to develop a nutrition plan that is tailored to their specific needs and goals.
Do not ignore nutrient deficiencies: Some athletes may develop nutrient deficiencies due to an unbalanced diet, high training volume or restrictive eating habits. Athletes should be aware of the signs and symptoms of nutrient deficiencies, and work with a sports dietitian to address any deficiencies through dietary changes and supplementation.
Reminder: Visit SST’s recipe library for some eciting options for Breakfast, Lunch, Dinner, Snacks and Smoothies. CLICK HERE
Say goodbye to boring diets and hello to tasty, fat-burning meals with our high-protein recipe cookbook.
