Sugar is not a health food. It is not pure evil either. Sugar is the new villain in the obesity wars, but is it really? When various governments advised people to cut down on fat food manufacturers exchanged fat in foods for sugar, no one ate less and everyone proclaimed “low-fat diets don’t work”. I am sure that you can …
Protein
What about protein? If you eat a plant-based, or vegan, diet you will be asked about protein. There are a few facts about protein that everyone should know. How much should I eat? For most people 0.8 grams/kilogram of body weight is sufficient. There are a few groups of adults that need more, pregnant women, growing children, and endurance athletes. …
Fat vs Sugar
Which is worse? In the fat vs sugar wars, this is a false choice. Neither is a health food. However we do need a little, and I mean very little, fat in our diet. The exception to this is very young children (under the age of 4) who need more fat for normal development. Saturated fat, fat from animal sources, …
Food infection
Western diet and your immune system Every time you eat high fat, high sugar, high calorie and low fibre meal your immune system is stimulated to fight infection. Your immune system reacts to these foods as if you have a bacterial infection. There is a very strong inflammatory response to this type of diet. This diet may sound vaguely familiar. High …
Are Mushrooms the Fountain of Youth?
Do you like mushrooms? They are one of those foods that people like, or don’t like. You are a mushroom fan or you are not. I have definitely been in the “not a fan” category for a long time. Then I read Dr. Greger’s book How Not to Die and one of his recommendations was to eat mushrooms regularly. I thought I …
Keto, is it worth it?
Ketogenic diets, do they live up to the promise? The latest food trend is the ketogenic diet. An extremely high-fat diet, which eliminates carbohydrates as a food group and relies mostly on fat as fuel. Following a keto diet means eating 80% fat, less than 5% carbohydrates and 15% protein. If your diet is less than 5% carbohydrates, then you …
Moderation never works.
Everything in moderation. At some time you have heard that this is the way to eat well and stay slim. I don’t buy it, but then again I have never been that good at moderation. Maybe it doesn’t work for me or this is a rule other people can live by and maintain their weight. Maybe not. Calorie density or …
Give your heart some love
How is your ejection fraction? If you exercise regularly, it is probably normal. If you have been sedentary you may still have time to make a difference and give your heart some love. First, what is your ejection fraction? Your ejection fraction refers to the percentage of blood left in your ventricles when your heart contracts. Your left ventricle pumps …
Three reasons you aren’t losing weight
Change is hard. It takes awareness and planning to make change last. One of the most common resolutions to change is permanent weight loss. I have seen many weight loss strategies come and go in my professional and personal life. With our access to information, our knowledge of nutrition, genetics, and human physiology, with our apps and devices, we really …
Little by little, then all at once.
Has this ever happened to you? You have a small window to exercise and it keeps shrinking. Do you go? Even for a short workout? Or skip it? That was my choice. I had to be out the door for my run by 10:00 and it was 10:20, realistically I wouldn’t be ready for another 20 minutes. My window of …
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