Avocado, The Good Fat

An avocado (or two) a day keeps the doctor away!

Fat is the most satisfying thing you can eat so when you are trying to cut carbs and lose weight you need to make sure to increase healthy fats like avocados.

Moderate to high fat diets have consistently shown to be the most beneficial when it comes to weight loss. Many experts suggest getting anywhere from 40-50% or more of your daily calories from healthy fats. For someone eating 2,000 calories a day this would equate to 88-111 grams of fat per day. Most people are nowhere near this and if they are it's not healthy fat.

One avocado has around 21 grams of beautiful, healthy, oh-so-tasty fat.

Choose Healthy Breakfast

Would you give your kids a glazed donut every morning as their breakfast?

The majority of parents would say definitely not -- but many of them don't realize that the bowl of cereal their kids eat instead often has the same amount of sugar and nutritional value as a doughnut.

Recently on NBC’s Today Show, nutritionists studied the surprising amount of sugar in breakfast cereals and healthier alternatives. Cereals are full of sugar – and it is mostly brands marketed to kids that have the highest amounts. Reports show there is more sugar in some cereals than there is in a glazed doughnut.

A new study found many breakfast cereals for kids are loaded with 50 percent sugar. Those that top the list are Post Golden Grahams and Kellogg’s Honey Smacks.

One of the reasons we tell people to avoid grains is because they often serve as a "vehicle" for additional sugar.

Start giving your kids other options for breakfast. Why do we typically eat so much cereal for breakfast? Because it is convenient and marketed as a breakfast food. But is it best for us and our kids? No.

Healthy, fast and affordable breakfast meals include a vegetable omelet, a fruit filled whey protein shake or an egg. Your kids will feel better and be healthier!

Sitting Is Killing Us

Weightlifting, Zumba, running, Peloton, walking...whatever you’re into, move every day!

#getupandmove

Full Article: https://www.forbes.com/sites

Turmeric Improves Memory

Worried about memory loss or dementia?

People that supplemented with a bioavailable type of curcumin such as Meriva had a 28% improvement in memory and attention abilities, improvements in mood, and less amyloid and tau signals in the brain. These changes help to boost memory and reduce risk of dementia compared to those taking a placebo.

This study used 90 mg, twice a day. Meriva, which is a curcumin phytosome has also been shown to reduce inflammation, pain, and improve mood in many other clinical trials as well.

We carry Anabolic Labs Nutra-Disc at all our locations that contains Meriva and is one of the only quality products like it on the market.

Source: http://newsroom.ucla.edu

Protein Intake During Ketosis

Does protein turn into carbs during ketosis making it impossible to actually get into ketosis? I have seen a lot of articles saying this is the case floating around the internet lately.

Claim: Eating too much protein while doing a ketogenic diet is going to cause the protein to turn into carbohydrates via gluconeogenesis ruining the ketotic state. You should be eating 70% fat or higher 20% protein and typically 10% carbs or less.

Answer: False

Eating protein is not going to have a major impact on insulin or glucose levels while in ketosis. Research has shown that 8% or less of AA’s from protein would be converted into glucose under gluconeogenesis, and insulin would have minimal to no impact.

“Endogenous glucose production (EGP) did not increase after the meal but remained stable for 6 h and then fell. Of the 50 g glucose produced over the 8-h period, 4 g originated from dietary AAs, indicating that under our experimental conditions, dietary protein-derived AAs contributed to only 8% of EGP.”

Research: http://diabetes.diabetesjournals.org

More Coffee Links to a Longer Life

Good news for all you coffee drinkers out there, your 3-4 cups a day is backed by actual research now! Try to keep your last cup before noon so the caffeine doesn't affect your sleep. 

"They bring together evidence from over 200 studies and find that drinking three to four cups of coffee a day is associated with a lower risk of death and getting heart disease compared with drinking no coffee. Coffee drinking is also associated with lower risk of some cancers, diabetes, liver disease and dementia."                            

Share for all your coffee addicted friends to see.

Source: www.sciencedaily.com

Eat Late, Gain the Weight

Food is energy. It doesn't make sense to eat a lot of food right before bed since it won't get used as energy but instead be stored as fat. However, it does makes sense to eat more food earlier in the day as it will be burned throughout the day and before bedtime. 

Another study looked at people who ate the exact same meals earlier in the day compared to later in the day. The people who ate the meals earlier in the day had greater weight loss than those who ate the meals later in the day.

Try shifting your meals earlier and don't binge eat before bedtime!

Read an article about timing your meals at sciencedaily.com!

Energy Increase from Interval Training

As many of you know I'm a huge fan of changing your workout up and not doing the same exercise over and over. 

Research comes out daily showing how beneficial interval training is for our health. This study showed that after only 3 weeks of interval training our bodies ability to process and create energy was drastically improved! And the older someone was, the better results they saw! 

"The younger volunteers in the interval training group saw a 49% increase in mitochondrial capacity, and the older volunteers saw an even more dramatic 69% increase."

Start today and you will basically see an instant boost in your energy and your bodies ability to process food.

   

                 Source: sciencedaily.com