Tuesday 31 October 2017
Re-examining the Evidence on BPA and Plastics
The great industry cover-up of harmful plastics
The adverse health effects of plastic chemicals have been known by scientists for decades. Bisphenol A (BPA) is perhaps the most infamous plastic chemical; it appears in hard polycarbonate plastic water bottles, dental sealants, the lining of tin cans, and on cash register receipts, just to name a few sources. BPA has been linked to a slew of health problems, including insulin resistance and type 2 diabetes (1), cardiovascular disease (2), asthma (3), cancer (4), liver damage (5), and ADHD (6). The $375 billion plastics industry is not happy about studies demonstrating the endocrine-disrupting effects of their products. In recent years, the American Chemistry Council has teamed up with plastics manufacturers to launch Big Tobacco-style campaigns, complete with many of the same scientists and consultants who worked for Big Tobacco, aiming to discredit disturbing scientific research and cast doubt on the dangers of plastics in consumer goods (7). These industries use dirty tactics to produce research that favors their products, crush scientific opposition, and sway public opinion regarding the perceived safety of plastics. The industry clearly has profit, rather than the public’s best interest, in mind.Are BPA-free plastics really safe?The PR efforts of the plastic and chemical industries have led to public confusion about the safety of plastics and have obstructed the development of regulations for plastic chemicals in the United States. Who should we trust, industry or unbiased scientific research? I think, given the large body of peer-reviewed, third-party research that continues to be published on the harmful health effects of plastics, we should do everything we can to limit our exposure to them.
The research continues to be clear: Plastics are making us sick
Despite the best efforts of the chemical industry to obscure the dangerous truth about plastics, scientists continue to churn out research linking chemicals in plastics to significant health problems. Recent research indicates that, in addition to promoting chronic conditions such as diabetes and heart disease, BPA also harms male and female fertility. It inhibits sperm motility by decreasing levels of ATP in sperm cells, while also impairing proteins that facilitate fertilization and embryonic development (8). BPA also damages female reproductive organs, inhibits embryo implantation into the uterine wall, and impairs the female reproductive cycle (9). Furthermore, we have recently learned that BPA has harmful effects at both high and very low doses (10). Phthalates, another ubiquitous plastic chemical found in children’s toys, vinyl, and personal care products, also continue to be associated with a wide range of adverse health effects. Exposure to phthalates is associated with DNA damage in human sperm and lowered testosterone, which may contribute to infertility (11, 12). Recent research also demonstrates that phthalates impair cognitive development and promote allergic disorders in children (13, 14). We have also learned that both BPA and phthalates have epigenetic health effects; this means that BPA induces alterations in gene expression that can be passed down through multiple generations. Parents’ BPA exposure thus has the potential to cause health problems in their children, and possibly even their grandchildren (15, 16). As consumer awareness of the harmful effects of BPA and phthalates has increased, BPA and phthalate-free products have become increasingly available. But are these products really any better? Alarmingly, current evidence suggests that these alternative plastic products contain chemicals that may be just as harmful, if not worse, than BPA and phthalates themselves. A study published in Environmental Health indicates that almost all plastics, including BPA- and phthalate-free products, release chemicals with estrogenic activity (17). Bisphenol S (BPS) and triphenyl phosphate (TPP) are two chemicals often found in BPA-free products. Items containing these chemicals have been marketed as “safe” alternatives to BPA-containing plastics, but it turns out that BPS has endocrine-disrupting effects that are very similar to BPA, and TPP is even more estrogenic than BPA (18, 19)! How have plastics manufacturers managed to get away with using increasingly toxic chemicals in their products, all the while marketing them as “healthy, BPA-free” alternatives? This practice is made possible by the FDA, which presumes chemicals to be “innocent until proven guilty.” This means that BPA-free plastic alternatives are not tested for other potentially toxic compounds before becoming available to consumers, making consumers the lab rats in one enormous science experiment.Is EA-free the new BPA-free?
While the BPA-free label was once all the rage, the growing evidence of the dangers of BPA-free plastics has led to the development of a new plastics label: EA-free. EA stands for “estrogenic activity,” and the EA-free label on plastic products indicates that they have been found to be free of harmful estrogenic activity. Theoretically, this could help solve the mystery of whether your BPA-free water bottle contains other estrogenic chemicals. However, while the label sounds good in theory, it has not translated to improved quality standards. Plastics manufacturers have been taking advantage of the EA-free label and engaging in misleading marketing. For example, a corporation called Eastman Chemical has been marketing one of its products, Tritan plastic, as EA-free, even though third-party testing found that Tritan contains other estrogenic chemicals. Unfortunately, Eastman has been able to continue advertising its product as a “healthy, BPA-free” alternative by designing its own research studies (which, unsurprisingly, find Tritan to be safe) and by throwing its weight around in court, effectively crushing scientific opposition (20). So, what are we to do about this plastic situation? Given the available evidence, I recommend that people try to avoid all types of plastics, even ones labeled as EA-free. At this point, it’s just not possible to tell which plastics do and don’t have estrogenic activity, and given the abundant evidence on the harmful health effects of chemicals in plastics, I think it’s better to be safe than sorry.Tips for reducing your exposure to plastics
- Use glass cups for drinking.
- Instead of plastic water bottles, use stainless steel or glass.
- Use glass containers for food storage.
- Never heat food in plastic containers.
- Use parchment paper or beeswax fabric instead of plastic wrap.
- Avoid canned foods, as the linings typically contain BPA or a BPA alternative.
- Read labels on cosmetics and personal care products, and avoid those that contain phthalates in the ingredients list.
- Skip the receipt, as most have a BPA coating.
- Choose wood or fabric toys for children instead of plastic.
from Chris Kresser https://chriskresser.com/re-examining-the-evidence-on-bpa-and-plastics/
via Holistic Clients
Fresh Spiced Apple Cider Recipe (Crock Pot or Instant Pot)
I grew up drinking apple cider and homemade wassail (a spiced cider/tea with citrus) around the holidays, so when I had kids of my own I wanted to come up with my own apple cider recipe to keep the tradition going. Plus, given the cost of a gallon of organic apple cider, I thought I could...
Continue Reading...Fresh Spiced Apple Cider Recipe (Crock Pot or Instant Pot)
from Blog – Wellness Mama® https://wellnessmama.com/25946/apple-cider-recipe/
via SEO Derby
Free report: Bright ideas in business, distilled from TEDGlobal 2017
What’s a good way to remember an idea in the middle of a conference — so you can turn it into action? Take notes and brainstorm with others. At TEDGlobal 2017 in Tanzania, the Brightline Initiative inspired people to brainstorm ideas around talks they’d just watched, including Pierre Thiam’s celebration of the ancient grain fonio (watch this talk). (Photo: Ryan Lash/TED)
Th Brightline Initiative helps executives implement ambitious ideas from business strategies, so it’s only fitting that the nonprofit group was onsite taking notes and holding brainstorms at TEDGlobal 2017 in Arusha, Tanzania. With the theme “Builders. Truth-Tellers. Catalysts.,” TEDGlobal was a celebration of doers and thinkers, including more than 70 speakers who’ve started companies, nonprofits, education initiatives and even movements.
We’re excited to share the Brightline Initiative’s just-released report on business ideas pulled from the talks of TEDGlobal 2017. These aren’t your typical business ideas — one speaker suggests a way to find brand-new markets by thinking beyond the physical address, while several others share how ancient traditions can spawn fresh ideas and even cutting-edge businesses. Whether you run a startup, sit in the C-suite or are known as a star employee, the ideas from these talks can spark new thinking and renew your inspiration.
PS: Look for more great ideas from the Brightline Initiative soon; this week at TED’s New York office, TED and Brightline partnered to produce an evening-length event of speakers who are creating change through smart, nuanced business thinking. Read about the event now, and watch for talks to appear on TED.com in the coming months.
from TED Blog https://blog.ted.com/free-report-bright-ideas-in-business-distilled-from-tedglobal-2017/
via Sol Danmeri
Events at the delis
We’ve got so many fantastic events coming up at our delis that I’m so excited to tell you about. I’ve given a bit of information about some of my favourite ones below, but if you want to find out more information you can read about them all here.
Starting with our Marketplace Mornings. From 9.30am on selected Saturday mornings, we’ve invited some of our favourite brands and boutiques to showcase their latest offerings at our Weighhouse Street Deli for your shopping pleasure. You can pop in and see what exciting things they’ve got in store while tucking into some tasty brunch. On Saturday 11th November it’s an activewear special featuring womenswear from Fashercise, mens yoga clothing from Ohmme and yoga accessories from Liforme. Saturday 25th November us a yoga market, hosted by our friends at Indaba yoga studio in Marylebone, featuring yoga clothing & equipment, plus jewellery, books & more – great for some early festive shopping!
We also have the Creative Collection of workshops at Seymour place to help bring our your artistic flair and uncover some hidden talents. We’ve got a mix of tutors who will teach you all about their skills – from calligraphy to cutlery engraving – while enjoying a delicious meal from our deli menu. You’ll even get to take home the hand-crafted goodies you make up!
Finally, we have two more great Supper Clubs coming up at The Kitchen Counter in Herne Hill, on Wednesday 15th and Thursday 16th November. You can join us for an intimate evening with a delicious menu hosted by our fantastic kitchen team, featuring an exclusive menu stuffed full of delicious, autumnal ingredients. Starting with a seasonal soup, you’ll enjoy a delicious selection of sharing platters, followed by a mouth-watering dessert, all freshly made in our Herne Hill kitchen. You can find more information or book a space here.
The post Events at the delis appeared first on DeliciouslyElla.
from DeliciouslyElla https://deliciouslyella.com/2017/10/31/events-at-the-delis/
via Free Spiritual Marketing
Healthy Green Bean Casserole with Crunchy Onions
This Healthy Green Bean Casserole with Crunchy Onion will be your new favorite side for Thanksgiving! It has fresh green beans and just the right amount of crunchy onions! First off, HAPPY HALLOWEEN. Second, can you believe that it is already November 1st tomorrow? Lee and I (this is Linley, btw) have been dreaming of...
The post Healthy Green Bean Casserole with Crunchy Onions appeared first on Fit Foodie Finds.
from Fit Foodie Finds https://fitfoodiefinds.com/2017/10/healthy-green-bean-casserole-with-crunchy-onions/
via Holistic Clients
Going Gluten Free with Jennifer Fugo: Harder to Kill Radio Ep 075
It’s time to learn about going gluten-free the healthy way with my special guest Jennifer Fugo on Episode 75 of Harder to Kill Radio.
Show your love: Subscribe and rate the show on iTunes.
Jennifer’s bio:
Jennifer Fugo MS, CHC is a functional nutritionist and the CEO of Gluten Free School.
In her clinical practice, she helps women with never-ending “bathroom” problems get back to pooping like a normal person while simultaneously empowering gluten-sensitive women to finally break up with gluten.
She’s had the pleasure of landing some sweet opportunities like being featured on Dr. Oz, Reuters, Yahoo! News, eHow, CNN, and Gluten-Free & More Magazine.
Meanwhile, Jennifer shares her own down-to-earth opinions on health over on her podcast and continues to serve women looking to get healthier through her signature programs the Gluten-Free Sugar Cleanse and Kick Gluten for Good.
Links & Resources:
- Episode 75 transcript
- Jennifer’s website
- The Savvy Gluten-Free Shopper
- The app Jen talked about in the show
Thanks for Listening…You’re Rad
If you liked this episode, share it with friends and family. We need your help in getting the word out!
Please subscribe and leave a review for Harder to Kill Radio in iTunes. When you rate and review the show, it really helps others discover the podcast, and I am so grateful for your kind words.
Show your love: Subscribe and rate the show on iTunes.
The post Going Gluten Free with Jennifer Fugo: Harder to Kill Radio Ep 075 appeared first on Stupid Easy Paleo.
from Stupid Easy Paleo https://stupideasypaleo.com/2017/10/31/going-gluten-free-harder-to-kill-radio-ep-75/
via Holistic Clients
Monday 30 October 2017
Eat The Damn Dessert
Back in 2008 I did a story for Men’s Health where I got crazy lean. Originally the story was supposed to be about “How to lose the last 10 pounds.” But being that this was for a major magazine, the focus took on a similar premise: getting abs.
During a 12-week process, I worked my way all the way down to 6.8 percent body fat.
Women who ate small desserts four times a week lost 9 more pounds than those who enjoyed a larger splurge whenever they wanted.
The hardest part of the process? It wasn’t what you’d probably imagine.
About 4 weeks into the program I broke my foot. But at that point I was just a young assistant editor trying to make a name for myself, and I viewed the article as one of those opportunities you couldn’t miss.
So like any hard-headed hustler, I stayed on the story, didn’t tell any of my bosses, and informed my diet coach (the one and only Alan Aragon) that cardio was out the window.
Instead, we’d have to get creative and make it work because I didn’t have much time, and I wanted to create a story that would benefit real people.
That meant nothing too extreme or insane. No two-a day-workouts or $1,000 diet plans that required a chef. More importantly, I had one specific request.
I wanted to eat dessert each week. I wrote a post about it and titled something along the lines of, “Eat your cake and see your abs too.” [Sadly, my old blog on Men’s Health was buried and erased sometime after I left, and all this time I never thought to save my old content.]
I wanted dessert because I believe in eating good food. I also happen to love cheesecake, brownies, cookies, and ice cream.
I’m not anti-sugar or anti-enjoyment.
But I also wasn’t blessed with the world’s greatest genetics. In fact, I was overweight my entire childhood. So this became the ultimate test.
Can real people eat dessert and still lose fat and look good naked?
Why You Should Eat Dessert (On Any Diet Plan)
Complete food withdrawal is a mistake and is more likely to lead to crashing the dieting bandwagon rather than experiencing long-term success.
This is my opinion. But there’s also quite a bit of science to back this up. [Note: I’m not saying you shouldn’t occasionally try to remove foods from your diet that seem to be causing issues. That’s a different story. I’m talking about creating a plan based on complete and absolute restriction.]
My deal with Alan was that despite my broken foot, I wanted to show that you could be lean and still eat dessert. So that’s what we did. For the first 4 weeks I had dessert every day.
After that, as I became leaner we shifted to twice per week. Less frequently, but still enough to make the process enjoyable.
And you know what? I’ve never been on a “weight loss” diet that was enjoyable or less mentally exhausting. I ate real food, desserts, and treats. No, I wasn’t crushing cheesecake three times per day, but I wasn’t starving for sugar, either.
In many ways it was the anti-diet approach, but a proactive way to prevent where most diets go wrong: cravings, withdrawal, and miserable-diet-itis.
If you’re not familiar with miserable-diet-itis it’s basically what happens with 98.3 percent of diets that prescribe so many limitations and rules that you end up following a plan there’s no way you’ll possibly be able to maintain for the long term.
Is there magic that makes one particular diet better than another? If you’re a believer in science and research, then no.
Landmark research conducted by Dr. David Katz suggests that when you compare most diets you’ll find that a lot of them work. So why choose one that makes you miserable, you eventually abandon, and you can’t stay on long enough to see the real results.
Yes, you still need to create a diet the consists of vegetables, fruits, proteins, and healthy fats. But that’s a message we all know by now. What’s still lost in translation is that what you eat on a day-to-day basis doesn’t have to make you miserable.
Remember, part of the trick to healthy living is consistency and patience. It works for diet and exercise. No magic. Just consistency and sustainability.
The Dessert “Rules” (Sugar Not Sold Separately)
When you’re trying to lose weight, the worst thing you can do is ban all indulgences, which creates a feeling of withdrawal. Even science supports the approach.
German researchers discovered that this mentality makes it harder to stick to a plan and more likely to pack on the pounds.
A more effective approach is one that allows you to satisfy your cravings in controlled portions.
Research from the University of Alabama found that when overweight women ate small desserts four times a week, they lost 9 more pounds than those who enjoyed a larger splurge whenever they wanted.
The small sweets provide the psychological edge that allows you to stay motivated, without derailing your eating plan.
Within any diet, 10 to 20 percent of your calories can be directed toward a little treat. The key is watching the portion size (yes, always tricky), so that a cup of ice cream doesn’t turn into an all-night feast at the 24-hour buffet. Or in many situations, putting yourself in a position where you have the support to make sure that those types of binges are harder to occur.
But you know what? Going from once scoop to an entire carton of ice cream is much less likely when you don’t feel like the food is off limits, or that it’s been forever since you’ve tasted something you enjoy.
Learn your limits. Understand your triggers. And build a system that helps you succeed. But don’t remove all the foods you love. It’s a common recipe for disaster and one of the most common reason why so many diets actually fail.
READ MORE:
The Abs Workout: A Real Way to Transform Your Midsection
Want to Burn More Calories? Add This to Your Fat Loss Plan
Why Weights are Better Than Cardio for Fat Loss
The post Eat The Damn Dessert appeared first on Born Fitness.
from Born Fitness https://www.bornfitness.com/eat-damn-dessert/
via Holistic Clients
How Much Do Online Fitness Plans Cost?
The first rule of Born Fitness Coaching is you don’t promote Born Fitness coaching.
It’s been the staple of my approach ever since I started training people on the internet, and for a simple reason: if I’m doing my job correctly then I don’t need to promote.
And that’s what I’ve done for 10 years now. My site has a tab for online coaching, I’ve had a wait list for about 6 years now, and I’ve been able to make some incredible friends, and been honored to assist in body transformations, health improvements, and behavioral change.
Which is why you might be wondering: Aren’t you breaking your own rule by writing about this now?
Yes, I am breaking my rule, but only because I needed to clear the air and create transparency. Honesty is important, especially in business. And if you can’t look someone in the eye and tell them how things are done, you have no reason to be having a conversation about exchanging money in the first place.
I spend a lot of time talking about “be the change.” To me, it means being a catalyst. Sparking something that allows you to make improvements, find your will, and push beyond what you think is possible and create the life you want.
This can happen in many ways, but sometimes it requires you to receive help from others.
Just because I’m helping create change doesn’t mean others can’t change me, too.
Which is exactly what happened two days ago on a coaching call.
Break the mold of secrecy.
You see, most people in online fitness don’t share their prices. There are many reasons, but a lot has to do with marketing.
As I shared the details of my program with Charles, he sat waiting to ask the one question he really wanted to know?
What small fortune do I need to pay?
When I told him my price he was shocked and immediately disappointed.
“Shit, man. Are you serious?
“Yes, I am.” I responded. “Why, what’s wrong?”
Charles then began to tell me:
“I figured you would be out of my price range, but I wanted my free consultation, so I gave you a call. I already signed up for someone else’s program, but it’s even more expensive than yours.”
Charles was frustrated because even though he sat on the waiting list and set up a free consultation call, he assumed that I would be too expensive. This isn’t the first time I’ve heard this feedback.
I don’t publish my prices because I don’t want money to a determinant. I want focused individuals who want to work hard for their results.
But the truth? Each and every year I work to have some of the lowest prices in online coaching while providing more access and assistance. I work with top-level trainers and nutritionists to make sure that the programs are top-notch and designed for results. I don’t want my biases to influence what the client needs, so I have a system to ensure a client-centered approach.
I don’t want health to be determined by who has the most money. I never want that to be a barrier. This might seem counterintuitive in a society where the value of something is directly linked to the price. Yes, I need to run a business. And yes, I need to value my time.
But I also need to value the money that people have to spend on their health.
Which is why I constantly work to keep prices low while improving the experience. I want fitness to be affordable. And I don’t want anyone to feel like being in great shape is a privilege of the wealthy. So I’m doing what I can to grant people more access to the best fitness coaching available.
Then can my moment of change.
What’s the Price of Online Fitness and Diet Plans?
“You should really just let people know your prices,” Charles said.
“I know you have a wait list, but I bet many people would like to work with you if they knew you were affordable.”
The words had an impact.
So here’s the truth: I charge less than $200 per month for both fitness and diet plans. There’s some wiggle room based on what the client needs, but I’m about to drop my prices even more. This is far below the industry average when working with individuals (and not group plans), where prices typically go from about $249 to $500 per month. I’m not here to judge prices or cast any judgment. There are many great trainers doing incredible work, and I have no doubt they are worth it. But my model is different.
I keep my client list small and happy, and continue to try and be a price and results leader. Premier coaching at prices that won’t break the bank.
And for one day, I want to make coaching even cheaper. Not only to reveal prices and remove the confusion, but also to make it even more affordable for people looking for fitness and diet plans.
Two times per year I take on a few less writing assignments and take on more clients. It’s why I can mention the program now, knowing there’s room for a few more people, but not so many that my time-per-client decreases. In other words, if you’re on the fence about online coaching, this is probably the best time to sign up because I’m opening up more spots and the prices are slower. (And yes, there’s no coincidence that this coincides with summer.)
My online coaching program does not hold hundreds. It’s small and personal. You get unlimited access to ask questions, receive personalized diet and training plans, and a mobile app to access your workouts. Maybe most importantly, you know that my team and I have your back. But once the spots are taken, they are gone.
If you would like to work with us, click here and see if the program is right for you. We’ve done everything we can to make our coaching affordable, and ensure that you get the personalized attention you deserve. And remember, the initial part is risk-free. If you don’t like how the program is run, simply cancel after a week and you’ll never be charged.
We’re here to help you be the change. And the best part? You help us do the same.
To sign up for one of the limited spots in Born Fitness Coaching, you can access all the details here.
READ MORE:
Wheat Belly Deception: Understanding Wheat, Insulin, and Fat Loss
Big Meals vs. Small Snacks: What’s Best For You?
Eating at Night Does Not Make You Fat
The post How Much Do Online Fitness Plans Cost? appeared first on Born Fitness.
from Born Fitness https://www.bornfitness.com/how-much-do-online-fitness-plans-cost/
via Holistic Clients
When the scale sucks: 7 better ways to know if your nutrition plan is working.
How can you know if you’re making progress toward a body transformation goal? For starters, spend less time on the scale. Instead, focus on these 7 superior progress indicators. (And, while you’re at it, be sure to download the 4 progress tracking sheets we’ve included below).
++++
“This is the first time I’ve felt full in 5 years.”
I’d been working with my nutrition client, Mary, for all of 24 hours when she sent me that sentence in a text message.
At our first consult, she handed me her food journal. It was full of low-fat, low-calorie, pre-portioned, packaged meals — heavy on carbs and chemicals, light on real food and flavor. Recently, Mary had been supplementing with more prepackaged snacks — and getting nowhere.
We agreed on the following plan: Three times next week, she’d eat a fresh salad topped with chicken, avocado, and olive oil. Protein. Fat. Real food.
The very next day I got the report: “This is the first time I’ve felt full in 5 years.”
Bam.
This was major progress, even though Mary had yet to lose a single pound.
As most experienced coaches know: The bathroom scale rarely marks the milestones along your path to a fitter, healthier body.
Our bodies are complex. They change in many ways — ways that are often intangible or subtle. We feel and function differently, though we can’t always say exactly how.
Long before we lose any weight, small signs of progress sprout and flower.
Like the first yellow crocus poking through the snow, those early signs of progress are motivation gold. They make us feel like we can persist through the last days of winter — through the toughest times of changing our habits, or learning new skills, when it seems like the ice will never melt and our muscles will never grow.
Being a skilled nutrition coach is like being a skilled nature guide. Being a client trying to change your body is like being an explorer in a new territory.
Together, coach and client are seeking the first signs of spring thaw, trying not to be fooled by the feeling that nothing is happening because you can’t see the ice melting yet.
Here’s what nearly 100,000 clients have taught us.
To achieve your body transformation goals, you must know what small sprouts of progress look like.
You must know…
…how to track them for yourself, if you’re trying to change.
…how to point them out to your clients, if you’re a coach.
And, most importantly…
…how to celebrate them together.
In today’s article, we’ll share 7 ways to know if a nutrition plan is working, most of which are better indicators than your weight.
We’ll also share four downloadable, printable progress trackers from a brand-new packet of assessment forms we use to help Precision Nutrition Coaching clients stay focused on what really matters.
7 ways to know if your nutrition plan is working:
1. You feel satisfied after meals
Does it ever feel like you’re hungry all the time? Like, you know you need to “get control”, but you can’t seem to “find the willpower” to close the bag of candy or stop picking off your kids’ dinner plates?
As we digest our food, the gut sends signals to the brain about how much energy we’ve consumed to trigger satiation (the feeling of fullness) so we know when we’ve had enough.
Unfortunately, it turns out that all it takes to override thousands of years of relationship building between gut and brain is a humble bag of Cheetos.
Processed food, with its extreme energy density and intense salty / sweet / fatty / crunchy / creamy tastes, tells our brain that we’ve hit the calorie jackpot: Eat until it’s gone! Stock up! You’ll have enough energy and nutrients to last for weeks!
Of course, for most people, the junk food never runs out, so you’re left eating and eating and eating with zero satiation (and almost zero actual nutrition).
What progress looks like:
With your new nutrition plan, you’re eating slowly. Choosing fresh foods. Leaving less room in your diet for processed foods that rev the appetite and never seem to fill you up.
Fresh fruit, vegetables, meat, fish, beans, and legumes are taking up new space in your body, nourishing you, helping you feel satisfied. They signal to your gut and brain that It’s OK. We are OK. We are safe and comfortable and fed. We can stop now.
Imagine, for the first time, feeling “full”. Not stuffed. Just satisfied. Feeling like you’ve had enough.
Your gut and brain are calm. No panic. No restless pacing to the pantry. You’re just… done. Without any worry.
Yep, this is all possible. In fact, this is what you’ll start to experience once your nutrition (and exercise) plan is on track. It’s an early sign of progress you can sense into even before you lose any weight.
(Quick note: If you’re a smaller — and younger — guy trying to put on muscle, this may not apply to you. Being hungry all the time may be a good thing. Keep eating and lifting heavy!)
Want help tuning into your appetite and hunger cues? Check out our downloadable tracking sheets at the end of this article.
2. You have more energy
Maybe you can’t remember a time when you didn’t feel exhausted. Your alarm is your enemy. You don’t hit snooze; you literally punch the clock to make it shut up.
Mid-afternoon, you need a caffeine and sugar hit to keep your eyelids propped open, and by 8pm you’re crashing in your La-Z-Boy chair in front of the TV. Your brain feels like mush and your body like molasses.
Maybe your brain and body are getting too much processed food and too much sugar; maybe you’re borrowing energy from the future with stimulants.
Maybe you’re not getting enough vitamins, minerals, and other nutrients. Even small deficiencies in certain nutrients — which are much more common than you think — can drain your energy and fog up your focus.
What progress looks like:
One day, you wake up one minute before your alarm. Your eyes are actually open. You even feel… kind of… happy?
You don’t need seven shots of espresso throughout the day just to cope with your work inbox. You pay attention, even during the 3pm accounting meeting.
When you take your kids to the playground after dinner, you find yourself clambering up the climbing wall and slithering down the slide along with them. Back at home, your La-Z-Boy feels lonely and your TV abandoned.
A good nutrition plan gives you energy — constant, steady, all-day energy rather than a brief buzz and a crash. If you get it right, you’ll start experiencing this over time. Sometimes even before the scale needle starts to move.
The feeling of having more energy can come from the nutrients in fresh, whole foods, which we need for our bodies and brains to work properly. Try to get these nutrients through your diet, instead of supplementing.
- Vitamin B1 & B2: We need thiamine (B1) to convert carbohydrates into energy (ATP). Riboflavin (B2) helps release energy in the Krebs cycle (the process by which our bodies generate energy).
- Vitamin B6: We need vitamin B6’s active form pyridoxine-5′-phosphate (PLP) to make the amino acids L- tryptophan and L-dopa into the feel-good neurotransmitters serotonin and dopamine, both of which are important for cognitive function and focus. Vitamin B6 is also important for our cells’ mitochondria (power plant), helping to regulate the enzymes we use to draw energy from food.
- Vitamin B12: We need vitamin B12 to protect and preserve the myelin sheath, which covers neurons and helps conduct the electrical signals sent around the body. B12 helps make neurotransmitters and metabolize fats and carbohydrate, your main energy sources.
- Vitamin C: We need vitamin C to make carnitine, which transports long-chain fatty acids to the mitochondria to be used for energy. Vitamin C also helps us produce catecholamines, a group of hormones and neurotransmitters (such as adrenaline [epinephrine] and dopamine) that are usually stimulants.
- Magnesium: We need magnesium for metabolic reactions, especially those that convert food into energy. Having more magnesium seems to improve cognitive abilities, while not enough seems to make cognition worse. Without enough magnesium in our cells, insulin doesn’t work as well, which makes it hard for us to use glucose. Many enzymes that help us convert food into energy need magnesium.
- Calcium: Calcium helps to turn fatty acids into energy; it helps to modulate ATP production (aka our bodies’ fuel). As with magnesium, without enough calcium, our insulin may not work properly. Insulin is one of the main hormones of blood sugar regulation, which affects our energy levels.
- Zinc: Zinc is a trace mineral, so we don’t need a lot, but we definitely need some. Zinc contributes to at least 100 enzymes in our body, many of which have to do with energy metabolism. When zinc is low, we don’t secrete as much insulin (which then causes problems with glucose metabolism); nor do we metabolize lipids (fats) nor protein well. If we don’t get enough zinc, we don’t get proper energy from food nor build proteins / muscle.
- Water: Our brains depend on electrolytes — dissolved ions of minerals such as potassium, sodium, calcium, and magnesium — to work properly. We need to carefully balance our electrolytes and fluid to send chemical and electrical signals in the brain (aka neurotransmission). If we get enough water, we maintain that balance. If we’re dehydrated, our brain (and our thinking) suffers.
Want help tuning into your energy levels? Check out our downloadable tracking sheets at the end of this article.
3. You’re sleeping better
You know those nights when you just can’t seem to fall asleep? Or when you toss and turn in a weird, hallucinogenic, sleeping-but-not-sleeping state?
Sometimes, Precision Nutrition Coaching clients don’t even know how tired and sleep-deprived they are, because five hours of fitful flailing is their normal.
There can be many reasons for poor sleep: stress, aging, hormonal changes, being a new parent, getting too much light late at night, jet lag, and so on.
Nutrition and exercise can play a role. For instance, if you diet too stringently, over-train (or under-recover), amp yourself up with tough workouts, or over-eat heavy meals late at night, you may not sleep well.
You may drink too much alcohol and caffeine. You may not get enough protein (to make the right neurotransmitters), nor enough vitamins and minerals (ditto).
You may also have disrupted hormones (such as cortisol, growth hormone, thyroid hormone, and sex hormones such as estrogen and testosterone) from stress and poor eating habits, all of which are important for good and restful sleep.
What progress looks like:
Now, with your nutrition plan, you’re getting enough good stuff to make the brain chemicals you need.
You’ve switched to half-glasses of wine with dinner, and — thanks to your newfound energy — laid off the afternoon espresso. Speaking of dinner, it’s a smaller portion that doesn’t leave you breathing in little huffs and give you nightmares about being chased by cheese.
In short, your body is no longer in an always-on-battle-stations-go state of chemical panic.
All of a sudden, you seem to wind down an hour before bedtime without a problem. You follow your sleep ritual and conk out easier than ever.
Remember: If you want to change your body and improve your health, sleeping well consistently is crucial. And hey, it just feels good too.
- Fresh, whole foods contain more fiber, protein, and healthy fats, which require more time and effort to digest than the refined carbohydrates that make up the majority of processed food. This keeps you satisfied longer, stabilizing your blood sugar and various hormones needed for good sleep.
- Tryptophan, an amino acid in high-quality protein sources, is a precursor to serotonin, which gets converted into melatonin to encourage sleep.
- Balancing your energy intake alone can lead to better rest if it helps you lose excess body fat. (Excess body fat can make sleep uncomfortable because of heartburn, lack of mobility, sleep apnea, and other obesity-related problems.)
To find out how your nutrition plan is affecting your sleep quality, check out our downloadable tracking sheets below.
4. Your clothes feel just a little looser (or tighter)
Today’s the day. You reach into your closet, into the back, for that piece of clothing. You know, the one that almost never fits unless you’re massively dehydrated, wrapped in Saran Wrap, and holding your breath simultaneously.
Wow. It fits. Not just suck-it-in-and-suffer fits. But, like, really fits. It feels good. It looks good. No pulling fabric, no weird wrinkles, no strangling collars, no bulges of buttons or belts or bra straps.
Or maybe you’ve pulled out some other piece of clothing. The one that normally drapes over you like an oversized beach towel over a coat hanger. The T-shirt you can’t seem to fill out, the armholes with room to spare and a flapping curtain where you feel like billowing pecs should be.
Wow again. It doesn’t fit. And that’s great. Because your chest and arms and shoulders and back are now too muscular for it. The shirt is still flapping loose in one area, though: your newly whittled waist.
What progress looks like:
Muscle and bone are denser than body fat. When we build this lean mass, we often get heavier but smaller (at least in certain areas).
If you’re male, you may find your shoulders broadening, chest filling out, back wings fluttering, and a new case of “hockey ass” from muscular glutes… but your waist shrinking.
If you’re female, you may find that your scale weight goes up but your clothing size goes down (and you ace your bone density scan!).
This is why, in addition to tuning into how their clothes fit, we suggest clients use a tape measure to track the circumference of various body parts. To do so, download the Body Measurement Forms at the end of this article.
Muscle cells are tightly packed with myofibrils. When these contract with enough intensity, the body adapts by generating more myofibrils and sarcomeres (assuming proper training and nutrition), increasing the density (and strength) of the muscle.
Even denser, bone is composed of complex combinations of calcium and phosphorus, heavy minerals that provide strength, flexibility, and support for all the stress we put on them. Bones also contain a significant amount of protein (mostly collagen-type proteins).
Adipose (fat) tissue, on the other hand, is loosely composed of adipocytes, cells that contain light, fluffy lipid molecules (mainly triglycerides). Unlike bone and muscle mass, fat tissue provides unlimited storage all over the body, so it will continue to grow when we over-eat.
This means: Muscle and bone are 18 and 33 percent heavier than fat by volume. It also means that your exercise and nutrition plan can help you look (and function) better without leading to weight loss.
5. You’re in a better mood
Have people secretly nicknamed you Stabby, Grumpy, Angsty, Miserable Cuss, or Party Pooper? Does it physically hurt you to smile?
The phenomenon of “hangry” is so well known that candy bar commercials joke about it, noting that “You’re not yourself when you’re hungry.”
You may also not be your best self when you’re deprived of the nutrients your brain needs to keep you sailing on an even emotional keel, without crashing into the rocks.
What progress looks like:
Improving our mental and emotional outlook with good nutrition can show up in surprising ways. Here are some of the things Precision Nutrition Coaching
clients have discovered after consistently improving their nutrition habits.
“I feel…
- “More confident.”
- “Like change is possible.”
- “Better about my choices.”
- “More knowledgeable.”
- “Clearer about my goals, and the path to get to them.”
- “Like I walk tall now.”
- “Mentally more ‘on’, clearer-headed and less ‘fuzzy’.”
- “Happier and more positive.”
- “More open to trying new things.”
- “Motivated!”
In part, these changes come from the experience of changing habits. When we try something, and succeed, we get a little jolt of inspiration that encourages us to keep going.
These changes also come from the nutrition itself: Our brains and bodies have the nutrients and chemical tools they need to do their jobs — to regulate our emotions, to make our “happy neurotransmitters”, and to send those cheery and calming signals where they should go.
The connection between our food, neurotransmitters, and blood sugar regulation means that how we feel depends a lot on what we eat.
- Eating too much sugar may make you depressed. One large study on subjects from six different countries found that eating a lot of sugar and feeling depressed were closely related. This may be from chronically elevated insulin — the body’s continuous attempt to clear the constant onslaught of sugar from the bloodstream may cause mood crashes.
- Having enough omega-3 fatty acids seems to put us in better moods. Include more nuts, fish, and seafood (like salmon, sardines, mackerel, crab and oysters) in your diet to get these happy healthy fats. (Bonus! Oysters are a great source of zinc too.)
- Consuming too much vegetable oil, hydrogenated fats and trans fats may worsen our moods. These omega-6 fats make it hard for our body’s to process omega-3 fatty acids. Low levels of omega-3s are linked to symptoms of depression, being crabbier, and even being more impulsive. (Which can mean poor food choices — a vicious cycle.) Omega-6s may also increase inflammation, which can affect our brains. Many neurodegenerative disorders and mental health issues are linked to brain inflammation.
- Eating lean proteins including chicken, turkey, and fish increases your consumption of tryptophan. Tryptophan is a building block of serotonin, a neurotransmitter that helps us feel relaxed and happy.
To tune into how nutrition influences your mood, check out our downloadable tracking sheets at the end of this article.
6. You’re stronger and have more endurance
Around the time you first start your nutrition overhaul, workouts might feel like a slog. Maybe you feel weak, uncoordinated and slow. Maybe you pick your dumbbells off the small end of the rack. And boy are you sore afterwards.
And then, gradually, you’re less sore. More of an “umph” getting out of bed than an “AAAAAUUUUGHHHH!!!!” You’re more zesty. Perhaps another set! you think, jauntily, suddenly full of beans. You eye the next dumbbell up.
What progress looks like:
- You’re using the same weight with more range of motion. A month ago, you couldn’t squat — you could only do a power curtsey. Now those knees, hips, and ankles are bendin’ and behavin’ like Plastic Man. You can pick up your laundry, get off the toilet, and squat down to pick up your toddler like a pro! In another month, you might take on your other kid at basketball.
- Your muscles aren’t as sore. Intense exercise and new movements create microdamage — tiny tears in muscle fibers — that we must rebuild. This process of repair is good — it’s what helps us get stronger, fitter, and more muscular — but in the early stages, it hurts. Inflammation goes up; you might get stiffness and swelling from fluid rushing in to help heal the damage. As you progress, and give your body lots of nutrients to rebuild, this inflammation decreases and the repair process speeds up.
- You can do more work overall. Whether it’s running, swimming, or cycling longer distances; lifting more weight for a longer workout; scrambling up a higher and tougher wall; or playing an extra round of tennis or golf; you’re simply able to do more stuff, more often. Good nutrition has improved your recovery and energy levels.
- You’re fresher and recover better. Again, you’re giving your body the stuff it needs to do its job of making you stronger, faster, better, and fitter. Your cells are sucking in oxygen, dumping waste products, making more enzymes, and overall high-fiving each other.
To track your performance, check out our downloadable tracking sheets at the end of this article.
7. It feels more like a lifestyle than a “diet”
“Diets” are a chore. They’re another to-do that you superimpose over your busy life, and another boring, strict, overly complicated task you can’t wait to quit.
When we do quit — because of course we do, it’s temporary, right? — we’re back where we started. Back “off the diet”. Back to processed foods, never-ending hunger, frustration, and weight gain.
What progress looks like:
Progress here happens when you’re just… living. You’re in a nice, natural, normal-day rhythm that doesn’t feel like being “on” or “off” anything.
Eating well stops being A Thing and just starts being your daily life.
- You naturally gravitate toward whole foods. You pick the salmon over the hot dog without even thinking about it. You think, “A fresh salad would be nice”, and you really mean it.
- You have a plan. Prepping meals in advance and keeping healthy backup options on hand is a regular part of your weekly routine now. You look for challenges and develop strategies for staying on track.
- You don’t “mess up” anymore. Let me be clear: You still eat the birthday cake and the Christmas cookies and maybe go ahead and snarf the tub of popcorn at the movie theater. You don’t consider this “bad” or “guilt-inducing” any more. They’re just an occasional part of enjoying life. You savor them and then go back to eating mostly fresh, whole foods like you always do. No biggie.
Yep, this is also possible. It’s a natural and normal consequence of eating and exercising in a sensible and sane way. And it’s a sign of progress, regardless of what the scale is doing.
What to do next:
Some tips from Precision Nutrition
If you’re tired of being a slave to the scale, here are some ways to start breaking free.
1. Add, don’t subtract.
If you’re in a “diet mentality”, each day feels like a new battle to avoid the “bad foods”. So let’s flip that. Add, don’t subtract.
- Don’t “avoid” your “junk food”.
- Don’t “avoid” your prepackaged meals.
- Don’t “avoid” dessert.
Just add so much healthy stuff — water, lean protein, fresh fruit and vegetables — that there’s less room or desire left over for food that doesn’t support your goals.
And at first, look for what you gain rather than what you lose. Like muscle. Strength. Confidence. Energy. Sanity.
2. Measure — and celebrate — your progress.
Look for signs of progress everywhere. Everything counts, no matter how small.
Track them.
Celebrate them like that first springtime crocus.
3. Focus on little things.
Make mini-goals. Nano-goals, if you want.
For the day. For the week. For the next five minutes. Whatever you need to stay on track and feeling like you can do this.
Each time you hit those tiny goals, reward yourself (in a healthy way).
4. Print, use, share.
Print out these effective progress trackers from the newly updated Precision Nutrition Level 1 Certification to make it easier to monitor your progress. No scale required.
- Poster: Initial signs that your nutrition plan is working: Keep this around the house and the gym for a reminder of the things that matter more than the number on the scale on a given day.
- The Hunger Game Tracking Sheet: Practice tuning into your physical hunger and fullness cues.
- Body Measurements Forms: Measure regularly and accurately to help you track your fitness progress.
- Athletic Performance Indicators Food Journal: Track how your dietary intake affects your mood, energy, and more with the same sheet Precision Nutrition gives to athlete clients.
Health and fitness pros: I highly recommend sharing these with your clients.
5. Find a coach to support and celebrate your progress.
It’s often a lot easier (and always a lot more fun) to work toward your body transformation goal with help from an experienced nutrition coach. If you’ve been trying to make progress for a while, but just aren’t seeing results, consider getting some extra support.
With the right person in your corner, you’ll develop more effective change strategies and be better able to recognize progress markers and maintain the motivation it takes to make it to the finish line.
Want to learn more?
For many people, improved eating and lifestyle habits can seem impossible to sustain, especially when progress feels non-existent. What the experts know: Progress is always happening, you have to know what to look for.
That’s why we work closely with Precision Nutrition Coaching clients to help them stay energized and motivated, and get in the best shape of their lives… no matter what other challenges they’re dealing with.
It’s also why we work with health and fitness pros (through our Level 1 and Level 2 Certification programs) to teach them how to help their own clients recognize progress and stay motivated through the same challenges.
Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 45% and secure a spot 24 hours early.
If you’re interested and want to find out more, I’d encourage you to join our presale list.
Being on the presale list gives you two special advantages.
- You’ll pay less than everyone else. At Precision Nutrition, we like to reward the most interested and motivated people, because they always make the best clients. Join the presale list and we’ll give you over 45% off the monthly cost of Precision Nutrition Coaching, which is the lowest price we’ve ever offered.
- You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.
In the end, if you’re ready to start eating, moving, and living better, with help from the world’s premier coaching team, this is your chance.
[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].
References
Click here to view the information sources referenced in this article.
The post When the scale sucks: 7 better ways to know if your nutrition plan is working. appeared first on Precision Nutrition.
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113: Toxic Metals That Cause Fatigue – and How to Detox Them
Are you tired of being tired? I know tiredness seems like part of the package when you’re a mom, but if you live a healthy lifestyle and still suffer from chronic fatigue, brain fog, irritability, headaches, and other unpleasant symptoms, toxic metals could be the hidden culprit. Detox specialist Wendy Myers is here today to help...
Continue Reading...113: Toxic Metals That Cause Fatigue – and How to Detox Them
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VIDEO: Spiced Raspberry Mulled Wine Recipe
With just a few simple ingredients you can make your guests this delicious, spicy raspberry mulled wine featuring Driscoll’s Raspberries. This raspberry mulled wine recipe is perfect for a cool Fall day or the holidays! Not only is this raspberry mulled wine recipe a delicious warm beverage to share with friends and family over the...
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Sunday 29 October 2017
Eating At Night Does Not Make You Fat
Breakfast has long been touted as the king of all meals. In fact, many diet experts have hypothesized it’s the most important meal of the day.
Many of those opinions were sparked by a University of Massachusetts medical school study that found people who routinely skipped breakfast had a significantly higher incidence of obesity than those who ate eggs and an English muffin.
Your body isn’t on a 24-hour clock. Weight loss and fat gain do not occur in a vacuum.
It’s helpful information, but not a black-and-white issue. Just because one meal is good doesn’t mean others are bad. It’s something I’ve discussed many times.
Yet, somehow the importance of breakfast was translated by many as, “Eating at night will make you fat.” That was perpetuated by many celebs claiming that once they dropped late night eating the pounds simply disappeared. [Somehow 6 pm and 7pm became the magic hour to end your late-night eating.]
While a life of early dinners and not late night carbs sounds about as enjoyable as a swift kick to the face, fortunately for you, the fear of late night eating is misguided.
Whether it’s real life examples of people that enjoy massive late meals or research from scientists all over the world, one thing is clear: when you have your meals does not directly influence weight gain.
Don’t misunderstand that message. If skipping breakfast causes you to binge the rest of the day, then breakfast is the right option for you.
Or if more food at night sends you straight to your snack pantry, you want to be mindful of your late night eating.
These are both behavioral triggers and dependent on your reactions to eating patterns. Just as you can be perfectly healthy and skip breakfast every day, you can also be lean, fit, and energized by having your biggest meal at night.
“Don’t Eat After 6 pm:” The Nighttime Fat Loss Myth
If you’re serious about changing your body, a little bit of freedom can go a long way. The one thing almost everyone hates about “dieting” are the rules. Fewer rules mean less restriction, which results in more freedom to eat how you would prefer and a higher likelihood of staying on a plan for a longer period of time.
Why does this matter? Because consistency and patience are probably the two most important aspects of any diet and fitness program that no one ever discusses.
Those 4-week programs? Lots of hype.
The 7-day juice cleanse and weight loss? Smoke and mirrors.
Want to stop the yo-yo cycle? Stop searching for quick fixes and start applying things that you can do for the long term that don’t make you miserable.
And for most people this would include late night eating.
Do you have more breakfast meetings or more dinner parties? Do you prefer drinks at night or in the morning? Eating at night is essential component of the social fabric of our society. And living in a world where you can’t eat at night and can’t enjoy food with your friends and family is too restrictive. It’s a reason why so many people hate dieting.
While the foods you eat are very important, as is the quality, you can’t discount calories. To quote renowned nutritionist Alan Aragon, “Your body does not store more fat more readily at night than at other times during the day.”
Your body’s ability to gain weight is mainly about what you eat and how much, not when you eat.
Your body isn’t on a 24-hour clock. What counts is whether you burn more calories than you ingest over time. Weight loss and fat gain do not occur in a vacuum.
Science Says: Late Night Eating Does Not Make You Fat
Researchers from Israel wanted to test whether eating more at night actually led to more weight gain. What they found wasn’t exactly groundbreaking if it wasn’t for the overplayed idea that eating after 6 or 7 pm will make you fat.
In the 6-month study, the scientists compared people who ate their largest meal at breakfast to those who ate their largest meal at dinner (8 p.m. or later). The participants who satisfied their late-night munchies not only lost more fat, they also experienced more fullness throughout the entire 6 months and saw more favorable changes to their fat loss hormones.
Consider some of the impressive findings. Compared to the morning eaters, those who ate at night:
- Had less hunger cravings and were more satisfied with their meals
- Lost 11 percent more weight
- Had a 10 percent greater change in abdominal circumference
- Lost a whopping 10.5 percent more body fat
Let’s not take this too far. That’s not to say you must eat your biggest meal at night. That’s not what the study showed. But it did offer evidence that late night eating isn’t the weight gain villain.
What’s more, a study conducted by the U.S. Department of Agriculture also showed some convincing evidence for nighttime feasts. When dieters ate 70 percent of their calories after 7 p.m. compared to earlier in the day, they preserved muscle mass and lost more body fat.
Is Late Night Eating for You?
My job is to help people discover what works best for their body. That means understanding behavior as well as the science of fat loss and muscle gain.
Many people eat at night out of boredom or other emotions instead of hunger, and they wind up consuming more calories than they need for the day. Again, you can’t forget that calories matter. And so do personality and behavioral triggers.
Nighttime eaters typically bust past their calorie goal, which leads to fat storage. But that doesn’t mean your body processes food differently at different times of day, particularly at night. However, if one meal turns into three, then you have a problem.
What’s more, while eating carbs at night can potentially help you sleep, it could also mean less rest. If you’re up eating…and eating…and eating, then that means you’re not sleeping.
If you’ve ever experienced a stressful week at work or in your home, you know that a lack of sleep appears to instantly add pounds to the scale.
And researchers from Wake Forest University discovered why: Too much or too little shut-eye might lead directly to weight gain. People who slept 5 hours or less each night gained nearly 2.5 times more abdominal fat than those who logged 6 to 7 hours.
People with sleep deficits tend to eat more (and use less energy) because they’re tired, say the researchers. And if you’re sleep deprived and not just groggy, University of Chicago researchers report that lack of sleep can torpedo weight loss by slowing your metabolism, increasing your appetite, and decreasing the number of calories you burn.
Meaning you have two options:
- If you can control the late night meals and not allow it to keep you up, then feast away, sleep better at night, and watch as you don’t balloon and feel more in control.
- If you know that one big late night meal will open the flood gates and find you in the fridge still snacking at 2 am, then bigger nighttime meals might not be the best idea.
Whatever you choose, know that the best option for you has much more to do about lifestyle preferences and behavioral triggers than the fear of eating at a particular time or consuming a type of food. Just as eating at night isn’t a problem, making the meal full of carbs–as long as it fits into your daily allotment–also won’t automatically transform into fat.
Like most absolute diet rules, it’s just another myth meant to offer an incredible promise that only promises to drive you crazy.
End Your Health Confusion
Tired of bad and misleading health information? You’re not alone. Learn what workouts and diet will work for your body, and how to have a personalized, risk-free assessment.
READ MORE:
Breakfast is Not the Most Important Meal of the Day
Big Meals vs. Small Snacks: What’s Best For You?
Healthy Fat: Which Foods Should You Really Be Eating?
The post Eating At Night Does Not Make You Fat appeared first on Born Fitness.
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