All About Wine, Part 2: The Health Benefits and Risks

Polyphenols fight disease

Almost every positive health benefit from consuming wine is attributed to polyphenols, a class of more than 8,000 compounds produced by plants. During winemaking, fermentation, oxygen exposure, and oak barrel aging change the phenolic content of grapes, resulting in a more complex product. (1) Polyphenols are divided into flavonoids and non-flavonoids, based mostly on chemical structure. Flavonoids include compounds such as catechins, epicatechins, proanthocyanidins, condensed tannins, anthocyanins, and quercetin. The most talked about non-flavonoid is resveratrol, but this category also includes phenolic alcohols and ellagitannins. Polyphenols are good for our health for several reasons. First, as antioxidants, they reduce the burden of oxidative stress, which is at the root of many diseases. (2) Second, they neutralize free radicals, which are very unstable and damage body tissues through volatile chain reactions. (3) Furthermore, polyphenols help our guts by increasing beneficial bacterial strains such as Lactobacillus and Bifidobacteria.

Is wine healthy, or a health hazard?

Health benefits of wine consumption

Red wine contains more polyphenols than white wine (200 mg per glass vs. 30 mg per glass), as red winemaking also includes the skin of grapes. Although many health benefits have been shown for both types of wine, red wine has consistently been proven more beneficial than other types of alcohol. Antioxidant/anti-inflammatory effects. Antioxidant and anti-inflammatory effects of wine consumption, not just of individual polyphenols, are probably at the root of red wine’s health benefits. Red wine consumption significantly increased total plasma antioxidant status in both younger and older people in a two-week crossover study. (4) Two glasses of red wine every day for a week improved participants’ antioxidant enzyme expression and activity in blood. (5) In healthy women, red wine decreased the levels of several inflammatory markers and cellular adhesion molecules in another crossover study. (6) Cardiovascular disease. Red wine was hypothesized as one reason for the “French Paradox,” (7) the supposed “contradiction” of lower cardiovascular disease in France despite higher saturated fat intake. (Read more about the diet–heart myth here). But it seems that drinking red wine does have heart benefits. Red wine has been shown to both raise HDL “good” cholesterol (8, 9) and reduce oxidized LDL “bad” cholesterol. (10, 11, 12) In addition, moderate red wine drinkers had lower blood pressure, although other studies have reported the opposite. (13) After consuming Sicilian red wine for four weeks, inflammatory biomarkers of atherosclerosis were lowered. (14) In a large prospective study, red wine drinkers had significantly lower mortality from coronary heart disease than non-wine drinkers. (15) Cognitive/brain. The brain consumes 15 to 20 percent of the body’s oxygen, despite its relatively small size, which makes it highly susceptible to oxidative stress. (16) Several studies have shown that moderate wine consumption, with its antioxidant properties, can have positive effects on brain health. In a seven-year follow-up study, moderate wine drinkers performed better than people who consumed other types of alcohol on cognitive tests. (17) In women, alcohol abstainers actually scored lower on the tests than wine consumers! Brain function declined more quickly in nondrinkers than in moderate drinkers, from a review of studies spanning 19 countries. (18) Prospective studies demonstrate lower risks of dementia, Alzheimer’s, and Parkinson’s disease in those who drink red wine regularly. (19, 20, 21, 22, 23) Gut/microbiome. I have written before about the prebiotic effects of polyphenols, which extend to wine. Two glasses of red wine per day increased levels of beneficial bacteria such as Bifidobacterium and Enterococcus, compared to gin consumption, which showed no benefits. (24) Bacteroides, another beneficial gut bacteria, were positively associated with red wine consumption. (25) Natural wines that aren’t aggressively filtered or fermented with commercial yeast strains contain their own probiotics similar to what you find in fermented vegetables and dairy products. Cancer. Individually, polyphenols found in wine like resveratrol and anthocyanin demonstrate anticancer activity by inhibiting cancer cell proliferation and inducing cancer cell death. (26, 27, 28) Polyphenol-rich wine may offer similar anticancer benefits. Compared to non-wine drinkers, those who regularly consumed moderate amounts of wine had lower overall cancer mortality. (29) In contrast to beer and liquor drinkers, wine consumers had a 40 percent lower risk for both esophageal and gastric cancers, hinting again that there is something special about wine among alcoholic beverages. (30) Mortality rate. Wine consumption is linked to overall lower mortality. A large study of nearly 25,000 people from 20 to 98 years old found that those who consumed moderate amounts of wine had lower all-cause mortality compared to non-drinkers. (31) The Copenhagen City Heart Study from Denmark followed more than 13,000 adults for 11 years and found that those who drank three to five glasses of wine per day had a lower risk of dying than both spirit drinkers and alcohol abstainers. (32) Massive numbers of prospective studies and even some clinical trials demonstrate that moderate wine consumption, especially red wine, has many health benefits, which extend even beyond this list. Wine consumption has also been linked to lower stroke risk, (33) lower risk of type 2 diabetes, (34) and lower incidence of bone fracture in the elderly. (35)

Health risks of wine consumption

Now for the bad news. Red wine isn’t all rainbows and sunshine. Ethanol is a poison and poses some serious health risks. Glutathione depletion. If you have been following my work for some time, you will know that glutathione is crucial for the detoxification of many harmful substances. Because it is required for detoxing ethanol, alcohol consumption can deplete glutathione, making our bodies more susceptible to toxic substances and disease. (36, 37) Liver damage. When the liver detoxes ethanol, it is first broken down into acetaldehyde, an even more harmful poison that can stick around if your detox capacity is impaired. If you drink too much, your liver (and other body organs) will suffer. Fatty liver disease, hepatitis, and, after long-term heavy drinking, cirrhosis are all downstream effects of chronic alcohol use. (38) Addiction. Not everyone who drinks will develop a bad habit, but alcohol can be very addictive. Although less addicting that nicotine and crystal meth, alcohol is more addicting than heroin, amphetamine, cocaine, and caffeine. Depression. Moderate drinking is linked to lower incidence of depression, but heavy drinking increases the risk. (39, 40) Substance abuse in general is correlated with mental health problems. (41) Gut disruption. Ethanol can further the symptoms of leaky gut. Alcohol damages the gut and causes changes in the gut microbiome, increasing the absorption of pro-inflammatory endotoxins. (42) The polyphenols in red wine may help to offset some of the pro-inflammatory effects imparted by alcohol. Residual sugar (which fortunately is found only in very, very low doses in biodynamic, natural wines) is detrimental to gut health. Sugar can feed unhealthy microbes and other pathogens, leading to gut dysbiosis. (43) Breast cancer. Earlier I laid out the evidence for lower cancer incidence in those who drank red wine regularly. However, even at low levels of consumption, alcohol consumption may increase the risk of breast cancer in a dose-dependent manner. (44) Myriad other health risks are attributed to or related to alcohol consumption. For example, although drinking alcohol can increase HDL, the so-called “good cholesterol,” it simultaneously increases triglyceride levels, which is a risk factor for cardiovascular disease. (45)

Who should avoid alcohol

Now let’s return to the question from the beginning of the article. Is wine healthy, or a health hazard? The answer, I believe, is highly individual and depends on a variety of factors. Alcohol in general, including red wine, may not be a good choice for some people. Genetics can play a huge role. Alcoholism is a serious illness with a strong genetic component. (46) If there is a history of alcohol abuse in your family, avoiding alcohol altogether is probably the most prudent choice. Those with certain genetic polymorphisms in alcohol and aldehyde dehydrogenases, common in people with East Asian ancestry, may also want to avoid alcohol. These variants put them at higher risks of cancer, liver damage, and more because of their inability to detox aldehyde proficiently. (47) Sulfur-sensitive people, who are estimated to include 1 percent of the population, (48) shouldn’t drink wine due to the sulfites contained either naturally or added. One thing to keep in mind is that dried fruits often have much higher levels of sulfites than wine. So, if you tolerate dried fruit well but have trouble after drinking wine, it might not be due to the sulfites. Those who take any medications, prescription or not, should be cautious about any potential interactions with alcohol. Some medications can enhance the effects of alcohol, some can cause extreme drowsiness when combined with alcohol, and others can interfere with or change a medication’s effectiveness. This might be a no-brainer, but alcohol should be avoided when trying to conceive or while pregnant. Some evidence shows that alcohol can negatively impact fertility, especially for males. (49) The CDC states that no safe level of alcohol exists for pregnant women. Although traditionally, French women still drink lightly during pregnancy, and some research has suggested that light drinking may not be problematic for the fetus, (50) I would play it safe here. A baby’s body metabolizes alcohol much more slowly than does an adult’s. If you suffer from asthma, have a blood disorder, or have liver or detoxification issues, avoiding all alcohol is probably the best choice.

How to maximize the benefits and minimize the risks

If you aren’t a wine drinker, I see no real reason to start. Instead, eat a variety of rich-colored fruits and vegetables to get a wide mixture of polyphenols. Try to include other fermented foods, like sauerkraut and kefir, into your diet. Cooking with red wine is also an option. The alcohol will evaporate, but beneficial polyphenols will remain to an extent. If you are a wine drinker, try taking it out of your diet for 30 days. Then, add back in natural, organic wine, at moderate levels to see how you feel. If your sleep and mood are unaffected, then moderate wine consumption is probably doing you more good than harm, in terms of health benefits and enjoyment. Now I’d like to hear from you. Do you think red wine has legitimate health benefits? Will you change the way you enjoy wine after this article? Let us know in the comments!

from Chris Kresser https://chriskresser.com/all-about-wine-part-2-the-health-benefits-and-risks/
via Holistic Clients

Low Impact Strength Workout with Lorissa’s Kitchen!

What does one do when they hurt their neck and back so bad that they can’t work out? Rest for 4 days and then ease back into things with low impact movements! Today I am partnering with my favorite high protein snack, Lorissa’s Kitchen, to share a workout that I’ve been incorporating into my fitness...

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The post Low Impact Strength Workout with Lorissa’s Kitchen! appeared first on Fit Foodie Finds.

from Fit Foodie Finds http://fitfoodiefinds.com/2017/06/low-impact-strength-workout-lorissas-kitchen/
via Holistic Clients

Gluten Free Vegan Breakfast Recipes {VIDEO}

How intense workouts (and overtraining) can ruin your results. Here’s how to know what’s TOO MUCH when it comes to exercise.

In the fitness industry, everyone’s obsessed with “more”. More cardio. More squats. More gym time. More calorie restriction. But if you’re not careful, “more” can lead to overtraining, injury, and illness. Here’s how to know what’s TOO MUCH when it comes to exercise.

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I’ve been coaching clients for nearly 25 years and I’ve seen many of them treat their bodies like teenagers learning to drive a car.

Vroom.

Full speed ahead on killer workouts! Max effort each time! Add another hour of cardio!

Errrt!

Get hurt. Get sick. Feel discouraged.

Vroom.

Cut calories! Weigh and measure everything!

Errrt!

Lose control. Feel even more discouraged.

We see this cycle of alternatively slamming the gas, then brake, then gas, then brake with our Precision Nutrition Coaching clients.

When they decide to get moving, they go hard.

They throw everything — energy, time, resources — at their weight loss, strength gain, or health goals. They feel invigorated and energized, high on their new workout drug.

Have you tried Workout X? they ask their coworkers.

Feel my quads, it’s amazing!

This full throttle approach seems to work for a little while.

Until… it doesn’t.

One day it’s hard to get out of bed. Shoulders and knees ache a bit. They get a bit of a cough or feel run down.

A week later they miss an easy lift. They reach for the ice pack. No big deal.

The week after, they’re dialing their chiro or physio’s office. Or lying on the couch with a back spasm that feels like giving bellybutton birth to a sea urchin.

What happened? Where did it all go wrong?

The problem isn’t the exercise, or even the intensity.

The problem is not balancing stress with recovery.

Training vs. straining.

Exercise is a stressor. Usually a good one. But a stressor nonetheless.

If you exercise intensely and/or often, you add stress to a body that may already be stressed from other life stuff like work, relationships, travel, late nights, etc.

This isn’t a bad thing. Exercise can indeed help relieve stress.

But in terms of a physical demand, we still need to help our bodies recover from all the stress we experience.

How well you’ll recover (and how much extra recovery you might need) depends on your allostatic load — i.e. how much total stress you’re under at any given moment.

In other words, on those days when you were late for work and your boss yelled at you and you spilled ketchup on your favorite shirt and you were up all night caring for a sick child — and then you went to the gym and tried to nail a PR?

You better plan for some serious recovery time.

On the other hand, if you slept well, woke up to sunshine, had a terrific breakfast, and strutted into the gym feeling like a rock star, your body will likely recover faster and better from your workout.

The right amount of exercise, at the right intensity, and the right time:

We train. We learn. We get healthier and stronger.

Too much exercise, with too high an intensity, too often:

We strain. We stress. We shut down. And break down.

Mission Control: Our bodies.

Overtraining isn’t a failure of willpower or the fate of weak-minded wimps. Our bodies have complex feedback loops and elegant shutdown systems that actively prevent us from over-reaching or pushing ourselves too hard.

Two systems are at play:

• Our central nervous system (CNS) acts like a car engine regulator. If the engine on a car revs too high for too long, it shuts down. Similarly, if we exercise too much, our brain tries to protect our muscles by reducing the rate of nerve impulses so we can’t (or don’t want to) move as much. And we certainly can’t work as hard.

• Local fatigue, the result of energy system depletion and/or metabolic byproduct accumulation, makes your muscles feel really tired, lethargic, and weak. Using our car analogy, this is sort of like running out of gas.

Training too frequently and intensely — again, without prioritizing recovery — means that stress never subsides.

We never get a chance to put gas in the tank or change the oil. We just drive and drive and drive, mashing the pedals harder and harder.

If we “lift the hood” we might see:

• Poor lubrication: Our connective tissues are creaky and frayed.
• Radiator overheating: More inflammation.
• Battery drained: Feel-good brain chemicals and anabolic (building-up) hormones have gone down.
• Rust: Catabolic (breaking-down) hormones such as cortisol have gone up.

As a result, you might experience:

• Blood sugar ups and downs.
• Depression, anxiety, and/or racing thoughts.
• Trouble sleeping or early wakeups.
• Food cravings, maybe even trouble controlling your eating.
• Lower metabolism due to decreased thyroid hormone output.
• Disrupted sex hormones (which means less mojo overall, and in women, irregular or missing menstrual cycles).

Here’s the thing.

You don’t get to decide if you need recovery or not.

Your body will decide for you.

If you don’t build recovery into your plan, your body will eventually force it.

The more extreme your overtraining, the more you’ll “pay” via illness, injury, or exhaustion. The more severe the payback, the more “time off” you’ll need from exercise.

That’s a bummer. Now your car has stalled, or worse — gone backwards. Argh.

What drives people to overtrain?

Some folks in our Precision Nutrition Coaching program worry that the prescribed workouts and daily habits won’t be enough. So they add more exercise and subtract food.

What’s driving them?

1. Some people depend on intense exercise to feel good about themselves.

They might tell themselves it’s “for their health” or “to get the perfect body”.

But, the truth is, many people depend on their extreme exercise regimen to feel good about themselves.

Take this client story from Precision Nutrition Coach Krista Schaus:

Early on in the program, a client’s weight went up a few pounds on a particular measurement day. I went on high alert.

I called her and could hear the treadmill rolling in the background. “Uh, what are you doing… right now?”

Turns out she was into her 40th minute of a 60 minute “post-measurement day guilt workout”.

I yelled, “Get off the *&%! treadmill… Now!”

Right then and there we made each other a promise: No more extra work. PN training program only.

She was terrified of eating more and doing less. But, after her first week of “eating more and doing less”, she lost 3 pounds.

(Before, she had been doing “everything right” and not losing a pound.)

A few months later, she’d lost 10 pounds and 6% body fat. She looked healthy, fit and amazing. People would ask for her secret.

Those intense, laborious workouts can feel good. Almost… too good.

Strenuous exercise releases chemicals that kill pain and make us happy… temporarily.

By the way, these chemicals are also released when your body thinks you’re in big trouble and about to die. Their evolutionary job is to help us float away in a happy painless haze as the saber-toothed tiger is eating our arm off. So in a sense, they’re stress-related chemicals.

For some people, these chemicals become a “hit”.

Pushing their bodies to the limit and working hard becomes their drug.

2. Intense exercise gives you a sense of control over your body and life.

It’s drilled into people’s heads via popular media: If you want control over how your body looks, hit the gym (and then hit it again).

Here’s another client’s story, in their own words:

I ran 7 marathons over the course of about 10 years, each time hoping that this training round would be the one that got me thinner.

But the harder I worked, the more frustrated I got. Which I used to propel myself harder, over more miles.

The more I trained, the hungrier I was. It was a massive battle against appetite, all day long.

I never got thinner. Sometimes I gained.

I got stressed out, cold after cold after random infection, and increasingly unhappy with myself.

For me, what I needed to finally drop those last 5-10 pounds wasn’t exercise for 1-2 hours a day, it was to go harder for shorter periods of time, and give myself enough downtime to recover.

It became so much easier to achieve a slight energy deficit when my body felt more at-ease, less pushed to the limits all the time.

Muscles stayed and got stronger. Fat shrunk away.

People who overtrain often want to try hard and do their best to reach their goals. They think they’re “doing what it takes”.

If some exercise is good, more must be better, right?

3. Most people don’t know that overtraining can work against them.

Precision Nutrition clients who are overtraining are often shocked to learn they’re doing too much. Nobody’s ever told them that there’s a “sweet spot” for exercise that balances work and recovery.

Usually, people learn about the risks of overtraining the hard way — like this client from our men’s coaching program:

Last week I injured my ribs and back. Not enough to put me out of commission, and it’s not serious, but it was a real pain in the ass.

Certain positions and actions (like sneezing) felt like a knife in my side. I had to cut certain exercises out (e.g. push-ups), and I couldn’t jump rope or sprint, either.

I still did the workouts every day, but I had to cut back on the weight (I used about 80% of what I typically use), and for the intervals, scale back the intensity.

Now here’s the interesting part: When I was done with the workouts, I felt really good, as opposed to the fall-on-the-floor wiped out feeling I usually have. And I wasn’t sore the next day either.

In fact, I’ve been really looking forward to these workouts.

I thought: Hey, this is fun!

But then I had this other nagging thought: Am I just a wimp?

Anyway, all this got me thinking: What the hell am I working out so hard every day for? Should I be killing myself?

I’m not a competitor. Nobody knows or cares how fast I run or how much I squat.

I’m starting to think I should be ending a workout feeling like “I could do that again right now if I had to.” I call that “training”.

The opposite would be pushing myself to the limit frequently, feeling completely pooped after a workout. I call that “straining”.

It seems pretty obvious I won’t make a lot of fast progress by “training”, but on the other hand, I gotta wonder: How long can I keep going if I am “straining”?

Here’s what our client didn’t know before going through the Precision Nutrition men’s coaching program:

Sometimes, less is more.

Putting in a consistent good effort over the long haul is much more sustainable than cycles of “crash and burn”.

This client’s slow and steady efforts paid off — he lost 20 pounds and 10 percent of his body fat in 6 months.

More importantly, he recovered, stayed uninjured, and kept having fun.

Do what truly works.

Look, if “pump till you puke” and hours of treadmill torture worked, we’d make our clients do it.

But it doesn’t work.

So we don’t do it.

Exercise should make us feel, look, perform and live better… not crush us.

Movement should help us function freely… not incapacitate us.

What if you could leave the gym feeling energized, not exhausted?

What if, instead of doing more, you could do better?

Recovery: Overtraining antidote.

Here’s your first tip: “Overtraining” isn’t exactly the problem.

The problem is more like “under-recovering”.

Your body can actually handle a tremendous amount of work… if you recover properly and fully from that work.

Your stress-recovery pattern should look like rolling hills: For every up (training or life stress) there’s a down (recovery).

For every intense workout, there’s an equally intense focus on activities that help your body repair and rebuild.

This doesn’t mean you need to retreat to your dark and quiet blanket fort and get massages every day… although that does sound awesome.

Check out our recovery tips below.

Free your mind, and your body will follow.

When you factor in recovery as a crucial part of your training regimen, a funny thing happens.

You start to think of training completely differently.

What if you could “exercise” on a continuum — where every movement “counts”?

What if you could balance high with low, heavy with light, work with play in a natural, organic rhythm?

Here are some ways to find balance.

An effective physical activity routine incorporates:

1. Resistance training
2. Intervals
3. Active recovery
4. Fun

You can do that no matter how much time you have to devote to physical activity.

Here’s what the balance looks like in Precision Nutrition Coaching:

Precision Nutrition Coaching clients who have the most success aren’t usually the ones who do the biggest, most challenging workouts.

Instead, they’re the ones who find small ways of getting movement whenever and wherever they can.

That includes real-life functional movement, such as:

• Biking or walking to work (or running to catch that damn bus)
• Walking to the grocery store and carrying your groceries home
• Washing the car
• Giving the walls a fresh coat of paint
• Teaching your kids how to fly a kite
• Shoveling snow, raking leaves, planting a garden, or mowing the lawn

When you think of movement this way, it stops becoming “a workout” (i.e. a chore, or a gauntlet you have to psych yourself up for) and starts becoming “your daily life” (i.e. something that is easy, seamless, and always with you).

What to do next

If you’re feeling some of the symptoms described in this article, here are a few steps you can take to start feeling better.

1. Do a little self-assessment.

For some of us, skipping a workout is no biggie.

For others, taking a day off requires effort. Doing less can make you feel uneasy.

If spending more time away from your self-imposed bootcamp freaks you out, ask yourself:

• What am I doing this for? What are my goals, and why do I have them?
• How do I feel? Am I constantly in pain, tired but wired, hungry, etc.?
• How is what I’m doing working for me? What kind of results am I seeing?

If you’re beating yourself up and not getting anywhere, maybe it’s time to take a different approach.

2. Trust your body — and listen to it.

What’s really going on under the hood?

Do a mind-body scan: Lie quietly for a few minutes and bring your focus slowly from your feet to your head. What do you feel?

Practice becoming more aware of your body cues.

What does your body feel like when it’s well-rested? How do you know when it needs a break?

If you’re feeling:

• achy and creaky
• run-down and blah
• un-motivated
• anxious or depressed
• fatigued or annoyingly sleepless…

…consider changing up your workout routine.

3. Make time for recovery.

Recovery won’t happen by accident. Plan it, prepare for it and hunt it down.

Schedule that massage. Tell your friends to save the date for the citywide scavenger hunt. And block off Sunday afternoon for guilt-free goof-off time.

Whatever you do, remember that your recovery — what you do between workouts — is just as important as training.

Some ideas:

• Go for a walk, preferably in a natural, outdoor setting. Put away your phone. Observe what’s around you.

• Meditate. It’s easier than you might think.

• Do yoga. Remember: it doesn’t have to be ‘hot yoga’ or ‘power yoga’ to count.

• Go for a swim. Finish it off with a relaxing sauna.

• Chill out in the park. Lie back on the grass and stare at the clouds.

• Get a massage. Give the body a little help de-stressing.

• Get it on. Yep, sex counts too. (You’re welcome.)

4. Achieve the balance.

There’s time for tough workouts and time for taking it easy. There’s time for long runs, and there’s time for throwing a frisbee around.

Doing the same thing over and over again isn’t doing your body any good. Mix up your exercises, and the intensity.

If you’re not sure how much of each you’re getting, try keeping a workout journal for a week or two.

What could you use a little more of?

Where could you ease back?

Find some new ways to get active without being in the gym.

Incorporate some silly, goofy play time into your routine. See how it feels.

5. Have fun.

And there’s a reason why kids naturally run, jump, roll, and wiggle their bodies around: Fun is a huge part of how we learn to move and interact in the world. Continuing this process keeps us healthy and young.

Laughing activates the recovery system, as does even just smiling. Lighten up and loosen your white-knuckle grip on life, Sergeant Hardcore.

Here are some ideas for good old-fashioned fun:

• Play a sport you love. Or discover a new one.

• Actively play with your kids. Run around with them on the playground, swing from the monkey bars, climb trees, chase a frisbee, etc.

• Dance. Have a night out with friends, or just goof off with the music cranked up in your living room.

• Pay your pet some extra attention. Give your dog an extra run for his money at the dog park. Try some kitty yoga. (This is a thing. I’m not even kidding.)

• Go for a hike or take a walk in the city. Explore a new neighborhood.

6. Get driving lessons.

The only message you’ve likely ever gotten about staying fit is: put the pedal to the metal. Now it turns out you’re actually in overdrive?

If you’re feeling frustrated or confused (or exhausted or stressed) — team up with someone.

Call up an active friend, find a local trainer/coach/sensei, or brainstorm with your family. Together, experiment with a fun, balanced approach to your physical activity.

Your “car” will thank you.

Want to learn more?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

That’s why we work closely with Precision Nutrition Coaching clients to help them lose fat, get stronger, and improve their health… no matter what 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 coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 45% and secure a spot 24 hrs early.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the 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 change your body, and your life, with help from the world’s best coaches, this is your chance.

The post How intense workouts (and overtraining) can ruin your results. Here’s how to know what’s TOO MUCH when it comes to exercise. appeared first on Precision Nutrition.

from Blog – Precision Nutrition http://www.precisionnutrition.com/are-you-overtraining
via Holistic Clients

Backyard Farming: How to Homestead in the City

Growing some of the food that your family consumes is a great way to save money and eat organically on a budget. As food prices continue to go up, more families turn to backyard farming as a way to access high quality food without breaking the bank. The Rise of Backyard Farming Food cost concerns...

Continue Reading...Backyard Farming: How to Homestead in the City

from Blog – Wellness Mama® https://wellnessmama.com/16303/backyard-farming/
via SEO Derby

How to Address Midlife Weight Gain Related to Menopause

Aline struggles with the types of issues many women deal with during midlife. She’s going through menopause, has gained weight and can’t seem to drop those last 10-15 pounds. She eats relatively healthy and exercises regularly, but the tricks she used to lose weight in her thirties no longer work in her late forties.

While it is tempting to credit hormones for the extra weight she is carrying, there is more going on for Aline at this stage in her life than just a slowing metabolism. She’s also experienced a slowing of her work life and her children are older and need less of her attention. Aline has noticed that she often turns to food to fill in the gaps left by these changes.

As a mother, Aline prioritizes her family and wants to be a good role model. She wants her kids to see that it is important to practice self-care and knows that feeling guilty for doing things that bring her joy does not set a good example. Yet she feels conflicted because she believes she needs to compensate for her changing hormones with an even stricter diet.

This dynamic along with a few other subconscious limiting beliefs have left her feeling stuck and unsure how to improve her healthstyle at this stage of life.

Wish you had more time to listen to the podcast? I use an app called Overcast (no affiliation) to play back my favorite podcasts at faster speeds, dynamically shortening silences in talk shows so it doesn’t sound weird. It’s pretty rad.

 

Related links:

Home Court Habits: The Secret to Effortless Weight Control

Limiting Beliefs: The No.1 Thing That Prevents You from Changing Your Habits

 

Listen:

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If you’d like to be a guest on the show, please fill out the form here and tell us your story.

from Summer Tomato http://www.summertomato.com/how-to-address-midlife-weight-gain-related-to-menopause
via Holistic Clients

Low-Sugar Chocolate Avocado Smoothie Bowl

This low-sugar chocolate avocado smoothie bowl is ultra thick and creamy, loaded with nutrition and tastes like chocolate cake batter, despite containing no added sugar! By enjoying this smoothie you’ll be treating yourself to antioxidants, vitamins, minerals, omega-3 fatty acids, protein and most importantly, decadent chocolate flavour! Somewhere between ice cream, a smoothie, chocolate pudding... Read More The post Low-Sugar Chocolate Avocado Smoothie Bowl appeared first on Running on...

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from Running on Real Food http://runningonrealfood.com/chocolate-avocado-smoothie-bowl/
via Enlightened Marketing