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Evidence-based Health, Nutrition, Strength and Fitness Articles


Artificial Sweeteners: Do they help Weight Loss? Research Review

Weight loss, fat loss, diet, artificial sweeteners
Can using Artificial Sweeteners make weight loss easier?

Losing weight isn't easy. Some people can struggle with their weight for years and if you're reading this right now, you're probably one of those people. With that said, anything that can help make losing weight a little easier is definitely worth giving a try.

 

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The next time someone tells you protein is bad for you, let them read this

Protein supplements safe for health
Lot's of people freak out if you mention you're using a protein supplement but the truth is, not only can they be safe but they can also improve your health.

“Protein will destroy your liver”! “Protein will make your kidneys explode”. “Protein will give you cancer, bad eyesight, herpes, mad cow disease”... You name it, protein probably causes it... at least that’s what so many armchair experts like to say.

 

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Are you Losing the Right Kind of Weight?

losing body fat and maintaining muscle is more important than losing weight
Everyone assumes they just need to lose "weight" when they should be more concerned with the "type" of weight they lose

“I want to lose weight!” It’s quite possibly one of the most common self-improvement goals you’ll ever hear. The internet is literally over-loaded with tips on: “how to lose weight” or “how to drop 10lbs before the summer”. The only problem is, it’s probably the wrong goal. In this article I’m going to teach you what you really need to focus on to get the body you want and how to make sure you’re doing it the right way.

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Get Strong, Live Long

Toshisuke Kanazawa, Ernestine Shepherd, Andreas Cahling senior bodybuilders healthy aging
Toshisuke Kanazawa, Ernestine Shepherd & Andreas Cahling: Great examples of why it's an advantage to stay strong as you get older

We all want to live long, healthy lives. We want to be able to see our children grow up and play with our grandkids and live with vigor into our golden years. Well I can tell you that the fountain of youth does exist; the only problem is, it’s not as easy as taking a refreshing sip from some long hidden spring. Like anything worthwhile in life, you’ve got to work for it. 

 

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Macro Recipe: Japanese-Style Souffle Cheesecake

Low fat, low sugar, high protein, japanese style souffle cheesecake

Cheesecake is life. I can not begin to put into words how much I love a good, rich, sweet and creamy cheesecake... but I do. The only problem is that most cheesecakes are ridiculously high in calories of which most is fat and sugar... not exactly great if you're on a diet... but fear not, I have solved the problem.

 

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Cook More, Weigh Less

Eating in restaurants or out of the home leads to eating more calories, more fat and less healthy options.
When we eat out we tend to eat less-healthy options and more than we would at home.

Amongst the many changes people can make to permanently lose weight and get healthy, learning to cook (or at least PREPARE) your own food is probably the one that will have the most benefit for you in the long term.

 

That’s a pretty ballsy statement but I’m pretty confident that it’s true and I'm going to show you why.

 

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Omega 3: You're Doing it Wrong

oily fish, salmon, tuna, health source of omega 3 fatty acids
Fish like salmon and tuna are great sources or Omega 3, right?

Eat oily fish at least twice a week. Have chia & flax seed puddings. Snack on some walnuts!!! Sound familiar? These days, most people know that they need to get enough Omega-3 fatty acids into their diets but as with many subjects in nutrition, a lot of people are unsure of the best way to do it. Truth be told, most people who think they are getting enough Omega-3 are probably way off the mark.

 

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The World is Rigged Against Losing Weight... so what can you do about it?

not enough exercise, too much food, lead to weight gain, hard to lose weight
Modern life makes gaining weight very easy

Does it ever seem to you that gaining weight is just the easiest thing in the world? That no matter how many new diets and exercise plans you try, you always seem to be a little bit heavier at the end of the year? It’s almost as if some external forces are conspiring against you to make you plumper.

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Macro Recipe: Mini Chocolate Buffins (Buff Muffins)

What happens when you put regular chocolate muffins through a rigorous training regime of heavy weight lifting and on a healthy, high-protein, low-fat diet? You get Buff Muffins or Buffins and they're gonna make your healthy dessert dreams come true.

 

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Why is Losing Weight so Hard?: Research Review

Why is it hard and difficult to lose weight
Why does it seem that losing weight is one of the hardest things to do?

If you've ever been or currently are overweight, you know that losing weight can be one of the hardest things you've ever had to do. No matter what you do, you may have some initial success but it rarely lasts. You start to gain back all the weight you lost and sometimes you even gain more. It's almost like your body wants to stay fat.... but why?

 

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The Easy Way to make High-Protein Meals

There's a very easy way to make all your favorite meals high-protein
There's a very easy way to make all your favorite meals high-protein

The “High-Protein” movement really has taken the world of diet and fitness by storm; high-protein breads, high-protein yoghurt, high-protein candy... you name it, there’s probably a high protein version of it.

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How to Eat the Foods you Love & Lose Weight

Eat cake and lose weight? Yes please!
Eat cake and lose weight? Yes please!

It’s amazing how little changes can make such a big difference when it comes to weight loss. We all want to have great bodies with rippling abs and pert booties but we also want to eat the foods we love. With some little changes in “how” you eat, it’s possible.

 

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Low Fat Vs. Low Carb, Which is Better for Fat Loss?: Research Review

Low Fat Bread or Low Carb Salmon? What's it gonna be?
Low Fat Bread or Low Carb Salmon? What's it gonna be?

Which diet works best for fat loss? Low Fat or Low Carb? It’s an argument that’s been going on longer than “Which sandwich cut tastes better: Diagonal or Straight?” (as every sane person knows, the answer is diagonal. Duh!).

 

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Macro Recipe: Low-Fat Nachos with 3 Dips

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Baked Low-Fat Nachos with Pico de Gallo Salsa, Garlic and Bean dip and Guacamole.
Baked Low-Fat Nachos with Pico de Gallo Salsa, Garlic and Bean dip and Guacamole.
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12 Tips to Finally Lose Weight & Get Fit in the New Year: Part 2

It's already well into January which means that most people's "healhty" resolutions have already met a few bumps in the road. In Part 1 of this article I gave you a few solid tips to help make your New Year’s Weight Loss and Fitness resolutions actually stick. If you haven’t read it yet, you can find it right here. 

 

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12 Tips to Finally Lose Weight & Get Fit in the New Year: Part 1

 “New Year, New You”: That’s all we seem to hear during January and for the majority of people the concept of “New You” tends to revolve around two resolutions: Losing Weight and Getting Fit.

 

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Lose Fat & Build Muscle by Sleeping

 

Even if you eat well and exercise regularly, if you’re not getting enough sleep you might be making it harder for yourself to lose fat and/or build muscle.

 

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Don't do Cardio before Lifting Weights: Research Review

Have you ever wondered if it's a good idea to do cardio and weight training on the same day? Does one affect the other and if so, what's the best order to do your exercise in. We'll look at what some of the scientific research says in this "Research Review".

 

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Why "Boring" Diets are Best!

Boring diets work wonders! But if I were to tell you that a boring diet was the answer to all your weight-loss problems, you probably wouldn't believe me. Don't worry, I'm used to people not believing at the beginning and I'm also used to convincing them otherwise too.

 

 

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How to NOT GET FAT over Christmas

It's the most wonderful time of the year... the holiday season; Christmas and New Years (and Thanksgiving too, if you live in North America). A time for family, friends and ohhhh so importantly... FOOD... lots and lots of food!

 

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Macro Recipe: Thanksgiving Turkey Sliders (with Sweet Potato Buns and Cranberry Relish)

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Macro Recipe: Roasted Garlic & Pumpkin Soup

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8 Foods that Nutritionists Avoid: Part 2

In Part 2 of this article we’ll continue learning about the foods that I, as a nutritionist, tend to avoid much more than others, mostly in order to maintain optimal health. You can find Part 1 of the article by clicking here.

 

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8 Foods that Nutritionists Avoid: Part 1

Any nutritionist will tell you that one of the most common questions we hear is “Should I eat this?”. In fact, I was asked just that at a dinner last night, hence this article.

 

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How to go through a door (and why it's important for your diet)

So you think you know the right way to go through a door do you? I bet you even think there’s only one way to do it too, right?

 

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Probably the Best Vegetable you can Eat

I really don't like it when people ask me what the “one thing” is that they should do to improve their diet. Generally, you can’t make your entire diet healthy by c hanging just one thing. However, when pushed, my go to response is pretty simple: “Eat More Vegetables”!

 

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Stop doing CARDIO... and start enjoying yourself

I HATE CARDIO... and I’m not afraid to admit it.

 

WARNING: If you enjoy spending hours on a treadmill, a stair-master, a stationary bike, elliptical cross-trainer or if you just like running laps for hours at a time, then this article ISN’T for you. 

 

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Nutrition: Knowledge is Power

Does your diet give you complete control over your nutrition and food choices? Does it put you in the driver seat, able to make changes, decisions and alterations when necessary? If the answer is no, then your current diet may very well be disempowering you and putting you at a disadvantage.

 

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Macro Recipe: Easy High-Protein, Low-Fat, Wholegrain Pizza

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Don't Suffer for your Diet (F#ck the Diet Extremists)

“I can’t have that that, I’m on a diet”

 

How many times have you either heard or said that exact sentence yourself over the course of your life?    

 

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3 Things Wrong with Food Today

We live in a world where these days, it’s easy to be overweight or even obese. It has to be, right?... considering that so many people in the western world already are {1} and that trend shows no real sign of changing any time soon. Bellies are big and getting bigger.

 

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Processed Foods for a Healthier Diet?

Processed foods are bad. Processed foods are the cause of the obesity epidemic. Processed foods cause diabetes, cancer and annoyingness. Processed foods shot JFK!!!  

 

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Protein per Calorie: The Smart Way to get more Protein into your Diet

One of the most significant changes I usually have to make to someone’s eating habits when working with new clients (besides managing calorie intake) is increasing the amount of protein in their diets. This is especially common with some of my female clients and it’s not unusual for me to more than double their current daily protein intake.   

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Macro Recipe: Healthy Roasted Potato Wedges

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Macro Recipe: Gazpacho (and Green Gazpacho?)

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Macro Recipe: High Protein Carrot Cake with Vanilla Cream Cheese Icing

The person who originally had the crazy idea of making a cake out of an orange, root vegetable deserves to go down in history as one of the greatest minds of mankind. I love cake and a deliciously moist, lightly spiced carrot cake topped with creamy cheese icing has got to be one of my favorite types.

 

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Macro Recipe: Broccoli & Cheddar Soup

Soups can become one of your greatest allies when trying to eat healthy without too much effort or time. They're delicious and comforting, can be made in bulk and even frozen in batches for use later on. Soups are also a great way to easily consume more vegetables, especially for people who aren't used to eating veg regularly (especially kids).

 

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Macro Recipe: Chili con Carne

Chili con carne is one of the great comfort foods. To be honest, if a food can be eaten directly out of a bowl (in one hand) and using only a spoon (in the other hand), it’s a winner in my books. When that food is ridiculously healthy and tastes delicious... even better.

 

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Nutrient Density Part 2:  Incorporating Nutrient Density into your Diet

In Part 1 of this article we learned what nutrient density is, how it’s measured and the different systems used to do so. We also learned that the champions of nutrient density are fresh vegetables with fresh fruit coming in second place. We already knew that we needed to include more fruit and vegetables in our diet and understanding nutrient density was the confirmation as to why. However, simply stopping at “Eat more fruit and veg” would be a terrible waste of the potential of nutrient density to improve our diets.    

 

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Nutrient Density Part 1:  Spending Calories Wisely

There are plenty of tools available to the general public that allow you to take better control of your eating habits to help you (depending on your goals) maintain, lose or gain weight. Calories calculators, macro-tracking apps, training routine apps etc. are commonly available and are gaining in popularity as their effectiveness is proven repeatedly by the success of ordinary people in the real world.

 

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Fresh Vs. Frozen Foods: The Surprising Truth

When it comes to food and nutrition, the amount of bad information that has become so ingrained into people’s minds that it has become “fact”, never ceases to amaze me 

 

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Losing Weight by Eating Ice Cream

It’s every dieter’s dream. Eating the foods that you love and losing weight at the same time.

 

Impossible, right? Foods like ice cream, pizza, chocolate etc. are widely known as being fattening because they contain the two most reviled substances of the modern dieter: fat and sugar.

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Satiety: How to Stop Feeling Hungry

Amongst the most commonly heard complaints amongst frequent dieters is that they either feel restricted in their food choices or they feel hungry all the time. If you’re overweight or simply trying to lose a few extra pounds, restricting some of your food choices and feeling a little hungry on occasion are things that you will have to deal with but by no means should they cause you to suffer nor make sticking to your diet overly difficult.

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The Real Reason Mankind is Getting Fatter

Everyone has an opinion regarding why the human race has steadily been getting fatter since the first half of the 20th century. There’s the “too much sugar” lobby, the “excess saturated fat” campaign, the “gluten is killing us all” group and many more that defend the idea that the obesity epidemic is caused by high-fructose corn syrup, food additives, modern agricultural products, dairy, carbs, eating at night, hydrogenated vegetable oil, emigrants, Obama... you name it, you’ll probably find a movement that claims that one single food type is responsible for humanity’s expanding waistline and declining health.

 

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