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Fitness enthusiasts and people wanting to make a lifestyle change have no doubt heard a lot about protein lately. And for good reason. Protein is a key component in any diet. There are three macronutrients — protein, fats, and carbohydrates. Are all used by our bodies in unique, beneficial ways, but to help you get to your goals of a stronger, trimmer body, protein by far reigns supreme.

Often times when we think of eating healthy, we think only of goals for weight loss and tips for cutting back on calories. However, many individuals have goals for weight gainand an increase in muscle mass. When this is the case, proper nutrition is still key. Our priority turns to eating in a calorie surplus instead of calorie deficit. Sure, it sounds like fun to go for second servings and calorie-dense foods. . However, to get the physical results we want, we have to be wise in our choices. What are the keys to healthy bulking? Let’s treat eating like training and put thought, time, and energy into fueling your body.

While we all know we’re supposed to drink water every day, there are still questions such as how much water you should have and how it impacts the body. These common questions actually have some pretty complex answers — and the proper intake varies from person to person as well as on a number of factors. Water intake requirements can vary based on health, medications, how active you are, where you live and many other factors. Studies have produced various recommendations on water intake and it varies greatly based on individual factors.

If you are a spinning or cycling machine, you want to fuel your body so you are not only energized on the bike but also helps you recover from your ride quicker. I get it many cycle and spin-junkies have a love-hate relationship with the bike. But isn’t that what keeps you coming back for more? Eating well to fuel your body will keep you energized on and off the bike.

Rising temperatures and kids getting out of school can only mean one thing, summertime is here! Summer brings fun vacations, outings with your kids, and summer parties, but all that can make it hard to stick to healthy habits. Even with normal routines disrupted for an extra dose of fun, you should still make sure and reach for healthy snacks.

For super-busy mornings, cereal can be a convenient and nutritious option but there are many misconceptions about which cereals are actually healthy and which ones are simply claiming to be. Many cereal brands that seem healthy, actually are filled with sugar. Keep reading along for some tips on how to choose a healthy cereal.

Protein, carbohydrates and fats, are the three primary macronutrients. Found in virtually every body part, proteins are the main building blocks of the body. They're used to make muscles, tendons, organs and skin. Proteins are also used to make enzymes, hormones, and neurotransmitters that serve as important functions for life. All these factors play an important role in the body, and getting a balance of each is important for optimum health as well as results in the gym.

Reading labels is a tricky business. Consumers are more health-conscious than ever so food manufacturers often use misleading tricks to convince people to buy their products. Therefore, it’s essential we know how to sort out the junk from the truly healthy foods with just a glance at the back of packages.

This Fall is a great time to stop dieting and start a lifestyle of healthy balanced nutrition! Life - and nutrition - is all about timing and balance. The My Plate System is a great tool to demonstrate proper portion and balance in your diet. The basics of My Plate are that half of your palte should be fruits and/or vegetables, and to me that is the key to a healthy weight. I recommend two cups of vegetables at lunch and at dinner, to fill you up and keep you nutritionally sound and energized!

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