Nutrition Basics Explained

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If you look back and examine the trends of health-conscious eating in the past 30 years, you will see that experts have changed their minds more than we care to keep track of on the topic of what we “should” be eating. We have been told to focus on healthy grains, to avoid fat, to focus on high protein, to eat like a caveman, and the list goes on.

Add this to the multitude of “experts” who stand behind specific philosophies like the Zone or the Ornish diet, it’s no wonder people have NO CLUE what to do or even where to start when it comes optimizing their diet. The question becomes what really constitutes an optimal diet and what kind of system can we create to design a frame-work of decision making?

Fundamentally speaking, food is energy and we use the calories in food in conjunction with vitamins and minerals as the co-factors. This balance must be maintained in the context of need, the more calories you consume, the more nutrients you need to help run the energy conversion process. Every cell in the body requires energy to power specific tasks such as detoxification, hormone and neurotransmitter synthesis, regeneration and repair, even digestion and waste removal all require energy to power their actions. This is why when it comes to sitting down to a meal, thinking about what you’re eating is such a profound aspect of your decision making process. To tailor a diet to each person’s individual need would take a consultation with a professional, and that’s also not the point of this article. Rather, I want to give you a guideline of how to best make decisions that optimize your health when it comes to deciding on what you should eat.

Click here to read the full article!

*This article is written by Charles R. Poliquin
Charles R Poliquin is recognized as one of the World’s most accomplished strength coaches who attributes his success to the quest for the “magical training program”. Now as Strength Sensei he shares his acquired knowledge and wisdom with the emerging leaders in the strength and conditioning field. Now after decades of disciplined research and training he has refined his craft so he can educate the dedicated few who want to maximize their learning so they can bring their results back to their athletes. Charles now dedicates his time to educate strength coaches from around the world so they can produce world class athletes.

Food Budget Strategies that Help Avoid the High Cost of Illness

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Eating healthy shouldn’t cost an arm and a leg.

Eat healthy! How do you do this with the rising costs of food, gas and everything else? This is a question often asked by people when considering how to improve their diets. However, the real question should be “How can you afford not to eat healthy with the high costs of being ill?”

Eating healthy means different things to different people. The many cultures that Weston A. Price studied had vastly different diets, but they all were remarkably healthy. The current media-recommended diets found in magazines, on television, in advertisements, and in top-sellers are usually not diets to build and sustain healthy individuals. Eating healthy means selecting foods that are nutrient-dense and readily available to the individual.

Healthy diets therefore depend on what is accessible. An individual in Florida would obviously eat more local citrus than someone in Michigan who has access to other fruits, such as apples, peaches and cherries. No matter where you live, however, it is possible to consume a healthy diet for reasonable cost. This is one of the wonders of Dr. Price’s research and recommendations. He did not dictate exact foods and consumption amounts as is often seen in present day media-driven diets. Dr. Price presented overall guidelines leaving individuals able to determine a healthy diet for themselves.

A big factor in determining what sort of healthy diet to consume is the amount one can afford to spend on food; however, modest finances need not force anyone to eat an unhealthy diet. There are healthy nutrient-dense foods that are not costly. When Weston Price traveled the world conducting his seminal research, he did not encounter cultures that were wealthy in ways recognized by materially inspired moderns. Nevertheless, food was important to these cultures, and they worked hard to ensure its high quality. The effort they expended to achieve this high standard was understood to be worth the benefits such expenditures of time, labor and skill reliably produced. These cultures universally recognized that what they could not afford was sickly children or weak individuals who were not productive members of their society. Understanding the link between health and nutrition, they paid close attention to obtaining foods that sustained a healthy culture.

Costs Of Not Eating Nutritious Foods

The financial cost of a nutritionally deficient diet can be staggering. Western culture has the luxury of being able to support ill people and therefore has gotten lazy about the importance of consuming high quality food. However, as a society we cannot continue to let our bodies deteriorate. The financial burden on society is tremendous.

In a December 16, 2007 article, The Washington Post reported that as a society, the US spends over $14,000 per family per year on medical costs. It would be far better to spend this money improving people’s lives and health. The personal burden of illness is also great. Many people suffer significantly, both financially and personally, because of poor health.

Eating nutritious foods does not have to be costly and can actually be a cost savings in the long-run. There are many things people can do to control food costs while still consuming a health-promoting diet. When budgeting, most people separate medical costs from food costs. However, these two are linked. As one eats more nutritious foods, medical problems and costs can be mitigated or eliminated, thus reducing overall spending. And actually, for the typical family, an increase in food costs is not even necessary for improving the diet.

Improving one’s diet does mean spending more time finding more nutritious foods and food sources. But costs do not necessarily have to rise. Not everyone may be able to afford wild salmon for dinner, but they can afford beans and brown rice, both very high in nutrients, especially if served with a little meat, cheese or raw milk. Even the poorest of the poor can choose to eat nutrient-dense foods.

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1. Know Your Costs

Computing costs of food is not difficult but most people do not do it. To determine which food is a better value compute (1) cost per calorie, (2) cost per gram protein, (3) cost per pound, and (4) cost per meal. Knowing the cost per meal will help in meal planning and budgeting.

To compute the cost per calorie, simply take the cost of the package and divide it by the total calories in the package. The total calories are the number of servings times the calories per serving. Likewise, cost per gram protein is computed by dividing the total cost by the grams of protein per serving times the number of servings. Some foods, such as fruits and vegetables, are best compared using cost per pound. Shopping with a calculator and taking notes will greatly facilitate this process. Do not spend too much time being extremely precise, the rough estimate will speak for itself. The biggest difficulty will be finding cost data for food that does not come with a nutritional label or a barcode. Here cost per pound will be most effective.

As you gather more and more data, your general understanding of various food costs will increase, and some foods that seemed expensive to you before will no longer appear to be so costly. For example, pre-made hamburger patties of good quality cost about $1.00 per quarter pound patty or $4.00 per pound. Grass-fed ground beef can be purchased for $3.00 per pound and made into patties. Raw-milk which costs $5.00-$6.00 per gallon can be made into yogurt for much less than the cost of good-quality whole-milk plain yogurt. Typically, processed foods will be much more expensive. Dry beans cost about half as much as canned beans. Making hamburger patties, yogurt and beans does not take a great deal of handson- time, it just requires advance planning.

2. Plan Meals

Planning meals is a necessary part of developing a healthy diet and also controlling costs. A little time spent regularly planning meals produces great rewards both financially and operationally. Each person needs to determine how long a planning horizon to use. Most often, a weekly schedule is used but some do it for a month and others for three days. The point is that it is necessary. Without a plan, one can not hope to operate efficiently. For us, Sunday evening is the time to plan the meals for the week and to take meat needed for the next few days out of the freezer. Mondays and Thursdays as I make dinner, I also prepare for meals later in the week.

Keep your plans simple. Plans that are too complicated are difficult to follow. Meals do not have to be different every day. As a time and stress saver, we always have baked chicken on Mondays for dinner. This frees me from having to think of a meal for that day. I know we will go through fifty chickens in a year and therefore we buy those from a local farmer once a year. Simple meals require fewer specialty ingredients, which allows more room in the cupboards and refrigerator for more nutritious items, and also saves money. Although Mondays are simple and repetitive, weekends are planned as time for elaborate fancy new culinary delights. This gives us the opportunity to try new recipes and look forward to something special.

Modify your meal plan as you go. If you find that week after week you have extra leftovers, then plan meals composed of leftovers with a backup if the leftovers are gone. Our leftover Monday chicken is planned to go into a soup Wednesday or Thursday. Soups are excellent places to utilize leftovers. If you find that week after week you are eating out one particular day of the week, then try to plan something simple for that meal, or else build going out into your plan by including less expensive foods in other meals. After a few months of planning, it will become an easy routine.

3. Make a Budget

Budget can be a nasty word, but instead of being confining, a budget can actually be liberating. When determining a budget, start by tracking all food costs, including eating out, for a couple of months to get a good understanding of what you are already spending. Try not to change your supply of food on hand. Once you know how much you spend, see how this fits into your overall budget. Is this amount realistic?

Recently, a friend asked me to help her plan food purchases given that she had $60 per week to feed a family of seven. This is an example of an unrealistic food budget. She could not provide enough calories for her family even if she spent the $60 per week entirely on dried lentils and rice. Fortunately, she was able to decrease spending in other areas to increase her family food budget, and they are also raising their own grass-fed beef and some other food.

The budgeting time period will depend on the specific family economic situation. Some people shop weekly and would benefit from a weekly budget allowance, assuming that they are also putting money away for the large food purchases that come up occasionally. Others who receive a bi-monthly paycheck may want to operate with a two-week budget. In our family we must set aside money each paycheck for big annual purchases such as chickens, beef and pork, which tend to all arrive in the late summer and fall. We have a second budget for monthly purchases such as raw milk, cheese, and food co-op purchases, and a third budget for weekly purchases from a local market and egg farmer. This is probably more elaborate than need be when just starting out, but it works for us.

To balance a budget, expensive meals need to be offset by inexpensive meals. This is where knowing the true cost of your foods is helpful. We typically plan a couple meals per week of lentils and brown rice, refried brown rice with egg, bean burritos, soup or pasta as our inexpensive meals. These offset the more expensive meals that include raw cheese, grass-fed beef, free-range chicken, and wild fish. Remember that in the traditional cultures Price studied, there were sacred foods for which the people sacrificed dearly.

Record keeping is critical for good budgeting. One can plan forever but if spending is not stopped when the money runs out, budgets will not work. There are many ways to keep track of spending. Some people use an envelope system where money is regularly put into an envelope for a certain purpose, with a rule that expenditures can only be made from that envelope. Others keep track on paper or on a spreadsheet. Using this system requires setting a dollar figure for each period and then expenses are recorded and subtracted from the total. I have seen people keep their food budget on the refrigerator door. It can also be kept in the back of the checkbook. What is important is keeping track somewhere so it works for you.

Like meal planning, budgeting is a cyclical process. If you find you are constantly overspending in one area, try to reduce another area to make up for it. Try adding more inexpensive meals and reducing the frequency of expensive meals. It may be that you must eat inexpensive meals six days a week allowing for something special only once a week. You will enjoy it much more if it truly is something special.

Making a budget is easier than sticking to it. Through trial and error you will learn to refine your budget over time into something that works best for you.

4. Buy Nutrient-Dense Foods

A healthy diet consists of eating foods that are high in nutrition. Nutritional needs will vary for each individual but getting a good “bang for the buck” is important. In general, more nutritious foods are going to be grown by farmers interested in nutrition and healthy sustainable agricultural methods. These foods will not have nutritional information or barcodes attached to them!

Identify the top half-dozen most nutritious foods you want in your diet. Buy these first before considering other foods. In our house, cod liver oil, butter oil, raw milk, raw cheese, butter, grass-fed beef, free-range chicken and eggs, and wild fish are top priorities. These are foods we are willing to spend a lot of money on and do not opt for cheaper alternatives. These are similar to the sacred foods that traditional cultures valued highly.

If most of your food is nutrient dense and your family is basically healthy, some of what you eat can be a compromise. At other times for health reasons, one needs to be 100 percent vigilant. A friend of mine with severe multiple chemical sensitivities must, for her own health, be constantly aware of everything she consumes. But most of us can satisfactorily operate using an 80-20 rule. If 80 percent of our diet is good, 20 percent can be less nutritious. However, there are absolutes that should not be violated.

5. Keep a Short List Of Absolutes

Typically the list of absolutes are absolute no’s but can include some absolute yes’s. For example, in our house we operate with an absolute no to diet pop and an absolute yes to daily cod liver oil. Keep your list short (two or three items), otherwise it is difficult to remember and act on your absolutes. As one item is weeded out, another can be targeted. It is important to focus on an absolute no for at least three to six months for it to be truly weeded out. Some absolutes may take years to uproot entirely. So choose absolutes wisely. For many people, I advise starting with soft drinks if that is a problem in their family. Sodas are a big “budget buster” as well as providing no nutrition and causing the body harm. Water works!

6. Know Your “Budget Busters”

Budget busters are things that you find over time cause you to overspend. Each person will have his own particular budget busters and will need to be creative with ways to avoid them. Some common budget busters include eating out, packaged or processed foods, cold breakfast cereals, beverages that add little nutritional value, and impulse purchases made in the store.

Eating out is a common budget buster. To fight this, I keep some food in the house that is easily and quickly prepared, and which stores well. For us, it used to be packaged macaroni and cheese, and we called it “emergency food.” Although this was not the greatest choice, I rarely used it but enjoyed knowing it was there. It was part of the 20 percent solution. After a while of it sitting idly on the shelf, the kids started begging for “emergency.” I now use cans of organic beans that are heated in a pot with spices from the cupboard. This can be on the table in five minutes and is nutritious and cheap.

Packaged foods, like eating out, can cause significant damage to a budget. Dry beans are half the cost of canned beans. Commercial barbeque sauce is more expensive per pound than the freerange chicken it goes on. The more food that can be purchased in its whole form and cooked at home, the less expensive eating will be. Breakfast cereal, although easy for kids to manage, is far, far more expensive than eggs which have far, far more nutrition. Does it take all that much more time to make thirty hamburger patties and store them in the freezer for later use than to buy premade patties of lower quality? Having a good plan will reduce the need for packaged foods.

Beverages are often overlooked budget busters because we habitually spend money for them without questioning their nutritional value. As mentioned earlier, soft drinks are extremely expensive for their nutritional value, and so are alcoholic drinks and coffee. Beverages should provide nutrition and not be empty calories. This does not mean that these can never be consumed, unless they are on your absolute list. Wine is a nice addition to a special meal and does add some nutrition although it is not a good nutritional value for the money. Coffee can have some nutrition if raw cream is used, but it too has little nutritional value for the cost. Occasionally (less than once a year) we will have commercial root beer with home-made vanilla ice cream. The key is that these are not on the forbidden list for us, and we choose these as treats and consume them very rarely. There are wonderful nutritious beverages that can be substituted instead, such as raw milk, beet kvas, kombucha, and others found in Nourishing Traditions.

Impulse purchases will blow any budget. When you visit any store (grocery, clothing, hardware, anywhere) bring a list with a dollar figure that can be spent. At least then you start with a plan. Sticking to it is easier if you know what you are allowed. Purchases over the budget can be evaluated for just what they are: “special purchases.”

Each person will have her own specific budget busters. Our two greatest budget busters are entertaining and eating out. I will buy things for company that I would not normally purchase for the family. To combat this, I prepare a budget for specific entertaining activities and plan for it just like regular meals. We do add some special items because it is a special night, but not hundreds of dollars of special items.

I have to resist the temptation to eat out. Fortunately, if I am diligent about planning meals the temptation is greatly reduced. It is when I am stressed that I am most likely to want to eat out, but it is then that I most need the good nutrition of a home-cooked meal. With a plan, I am far better about avoiding the budget busters.

7. Make Some Improvements

Life is constant growth. We need to continue to make new improvements in our diet. Decide what is most important. It should be something doable. Then act on it. Focus on that thing specifically until it is reasonably mastered. Usually this will take three months or more. Then choose something else. Changes can be small, like changing the kind of salt used, or big, like cutting out all soy products. Pick good times of the year to make changes. If Christmas is a weak point, start something new in January, not November. Keep a list of what you hope to change in the future. We are planning on buying more milk to make all of our butter and at some point removing coffee from our diet. The key is to keep working at it and to be kind to yourself.

8. Practice Forgiveness

To accomplish anything in the present that will benefit us in the future, we must forgive our past. Act in the present so that you can gain in the future. We have all made mistakes in our past, mistakes that have lasting consequences. We were acting with a limited set of information. Now that we know better, we can act differently. The future is glorious.

*This article is written by Anne M.A. Sergeant. Anne M.A. Sergeant, PhD, is an Assistant Professor of Accounting at Grand Valley State University. She is a former board member for Nourishing Traditions of West Michigan and has given talks on practicalities of getting started on a Weston A. Price diet, cheese-making, canning and preserving foods.
To read the full article and her sources, please visit: Healthy Eating Budgets (Weston A. Price)

 

Local Foods Local Health: The Keys to Sustainable Health

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In the past years, I have come to understand the adjective, macrobiotic, to mean longevity. A truly macrobiotic approach is a longevity approach which was applied throughout the world to promote daily health and wellbeing. The challenge, today, is to adapt the practices and principles that were learned from eastern teachers to varying local environments and modern conditions.

Local foods are a good place to start. Traditional cuisines are based on local foods. A traditional Japanese saying, Shin Do Fu Ji, is universally true. Body and soil are one. To become sustainably healthy, it is important to shift our food choices to foods that grow locally. This means that diets will be more seasonal and more uniquely suited and varying for each specific environment. The power of the nutrition and energy from local foods is incredible.

In addition to eating locally, it is important to sort out the truths and myths of what it means to stay healthy.  Falsehoods exist about many health issues. Weight is on the top of the list. Healthy natural eating is really the key to creating a healthy weight. There is convincing evidence that skinny is not healthy for all and that no one should restrict themselves of calories by dieting.  Diet creates too many unintended consequences. Instead, the focus should be on a healthy diet and lifestyle. There are many surprising truths that are being uncovered about weight and health. Many of these findings contradict what we have commonly accepted (Why BMI Is a Big Fat Scam in Mother Jones Sept./Oct. 2014).

Popular nutritional approaches are another area where myths abound. Many diets that are recommended today are nutritionally poor. Traditional macrobiotic or longevity eating  around the globe was always nutritionally rich with an abundance of nutrients.  For optimal health, the best choice is nutritional wealth over nutritional poverty.

In order to create sustainable health, it is important to know when we are out of balance. Over the years, as a health teacher and counselor, I’ve put lots of time into research, thinking, observations and practice of health assessment or diagnosis. I found that I had to expand upon oriental diagnosis methods that I had learned to include Indian and Chinese diagnostic systems and modern biology. Through this synergy, I find it is possible to help people understand and re-balance weaknesses in their organs.  As this method becomes more known, it will be a great tool for modern people to guide their health as the traditional systems did in the past.

Traditional macrobiotic healing systems in Asia and around the world looked upon food as energy. The traditional explanations of the energetics of food are sometimes hard to fathom by modern people. A practical way to see food as energy is important to create lasting health.  Seeing food as energy can make sense of how the different nutritional components in food affect us and when certain nutrients and foods are needed.

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With the knowledge of combined food energetics and nutrition, mental and emotional health can be improved. Common and many serious sicknesses can be self-healed.

Sustainable macrobiotic healing includes an understanding of the influences of not only diet, but our thinking, lifestyle and the influence of the society that we live in. With knowledge of the energetic effects, all natural tools are available as remedies. With so many supplements, herbs, drinks, juices, aromas and treatments, it can be hard to sort out the wheat from the chaff. Practical energetics can help us find what is truly helpful for health and healing while at the same time emphasizing what we can do in our daily life to stay healthy and well.

*This article was written by John Kozinski. He has been a pioneer natural health teacher, author, and researcher since 1976. Education and diagnostic techniques are rooted in his clinical experience with 40,000+ students and clients. John resigned in 2013 from the Kushi Institute faculty after 27 years. To address catastrophic illness that developed in those following restrictive natural diets John reveals in a new training program his clinical experience and research into what was really working and why for people following popular diets. This education gives teachers, health practitioners, and students new skills to help evaluate and treat a wide variety of health conditions both naturally and complementary to medical treatments. www.macrobiotic.com

3 Tips to Eating Healthy from Author and Gardener Celeste Longacre

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To talk to Celeste Longacre is to discover a path to healthy eating. This passionate gardener’s knowledge on how to grow, prepare and preserve vegetables and other nurturing food is quite vast. It was acquired over 35 years of producing organic food. Yet, the development of her expertise started innocuously enough. In 1971, Celeste read a book by Adelle Davis titled: “Let’s eat right to keep fit”, which proposed that physical and emotional well-being could be achieved through proper diet. This book had such an impact that Celeste began experimenting with organic gardening on a parcel of land borrowed near her brother’s house. She has been experimenting ever since, to the benefit of those seeking her advice on healthy living through healthy eating.

And healthy living seems to begin at four o’clock in the morning during the summer months….That’s when Celeste starts her day, by spending one hour in reflective silence; a kind of meditation that allows for the planning of the day ahead since gardens, as living entities, have ever-changing requirements. This is followed by breakfast and a visit to the garden to tend to its needs. Afternoons are dedicated to writing for her web site as well as for the Old Farmers’ Almanac.  Celeste finishes her working day at around four o’clock in the afternoon. Winter months provide the luxury of waking up around six o’clock, visiting the gym more frequently and vacationing.

A view from Celeste's garden
A view from Celeste’s garden

Gardening tasks are dictated by the time of year, by what is being cultivated and by what needs to be preserved for the months ahead. Celeste has monthly lists of things to do, from insect control to the freezing or canning of a wide variety of vegetable and fruits. Celeste is busy. And yet she seems to be driven by this incredible passion for what she does. When talking about her garden, she radiates a tranquil energy that I found compelling.

I wanted to hear Celeste’s views on the various trends she sees in the world of food. She was generous with her insights. She sees, per example, a growing interest of younger generations in sustainable eating and living. She sees as a positive trend, the resurgence of farmers’ markets, which provide healthier alternatives than process food found in supermarkets. She believes in the need to encourage farming on a smaller scale, as the security of the food supply may be at risk if left in the hands of a few mammoth-like food producing corporations. The existence of community and urban gardens is also something she views as a positive development. When asked about key issues that people should pay attention to regarding their eating habits, she provided the following advice:

  1. Introduce more probiotics and enzymes in our regime: this is a missing piece in today’s eating habits;

  2. Significantly reduce sugar consumption: we need to get rid of what has become an addiction;

  3. Stay away from processed food.

This is advice that personal trainers would be wise to consider when dealing with their clients. While clients may demand complete nutritional plans when undertaking a fitness program, simple, targeted messaging about healthy eating habits may go a long way to start them on the right track. And remember: you have to lead by example.

You can learn more about gardening and preserving your own food by purchasing Celeste’s Garden Delights: Discover the Many Ways a Garden Can Nurture You at: celestelongacre.com.

At Free Form Academy, we want to enhance knowledge about fitness, nutrition, human development and business.  This is why we initiate and post discussions with leaders who have an established and recognized expertise in those fields.  You want to share your knowledge with us? Please contact us at: partnerships@freeformfitnessacademy.com.

 

Eating well without stress

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123RF/Markus Mainka

 

 

You just opened the fridge to get a small snack. Suddently, you are gripped by mild anxiety.  What should you eat?  It seems that today, eating well has become a stressful endavour frot with dangers.  Omega-3, fibres, sugar content, carbohydrates, whole or processed food.  Is it possible that we are just overwhelmed with too much information about food?  Let’s explore how to eat well, without stress.

 

In its August 2015 edition, the magazine “L’actualité” is exploring the issue of overinformation regarding food.  The phenomena is called (loosly translated) the nutritional white noise.  Claude Fischler, a French sociologist and anthropologist, contends that a crisis exists between humans and their relation with food, thanks to the ever present preoccupation over what we should eat, and the always expanding choices of food.  Valérie Borde, author of the featured article, researched her preferred guilty food – chocolate. She found that in the last 10 years, almost 3000 studies have been published about the effect of chocolate on health.  Overall, she found more than 80,000 studies dealing with nutrition!

Over the years, researchers and scientists have established a clear and unassailable link between poor eating habits and chronic diseases such as obesity, diabetes, heart disease or cancer.  In fact, they have been so successful in their messaging that nutrition is now seen almost as a religion.  Today, your self-image is linked to what you eat, as much as to how you look, what you do or how you interact with others. Some researchers feel that the science of food may be over exploited  or, at least, can no longer provide useful help to consumers.  There is so many recommendations on eating habits and nutrition that we, as receivers of that massive quantity of information, tend to oversimplify. Veronique Provencher, nutritional professor at Laval University, is studying this phenomena.  She contends that, as we have too much information and not enough time to process it, we unconsciously categorise food in two “buckets” only: what is good for us and what is bad for us.  We then proceed to eliminate completely what we perceive as bad, and overconsume what we believe is good.  Yet, food is more complex than that.  Chocolate is an example.  It has been dubbed as a good food for the heart, hypertension, anemia or to prevent cognitive loss. Yet, it is full of sugar and saturated fat.  So depending of where you sit in the nutritional debate, chocolate can be a miracle food or a poison….

And the field of nutritional research may be overcrowded….It is occupied by genuine scientists, but also by pseudo specialists.  There are 4,250 books registered at the Bibliothèque nationale du Québec dealing with nutrition!  Some of these books have been authored by people who have simply tested some kind of regime on themselves and have decided to write about it.  Nutrition is a lucrative business…

As personal trainers, you are in the line of fire regarding nutrition.  Your clients are often seeking your advice on what to eat, or not to eat. Your expertise carries weight, and responsibility along with it.  The article of L’actualité offers some advice about eating well, without stress. Let’s consider some key points, critically:

  • Physical activity is not a remedy to poor nutrition.  If you eat poorly, no amount of physical activity will aliviate the effects of bad eating habits;
  • Bio and organic is better and we, at Free Form Academy, are promoting it. But incidence of organic food on health is still being researched.
  • All calories are not the same.  They also provide more than just energy. So let’s be careful about blanket condemnation.
  • Lots of studies out there, but few of them are authoritative.  Meta analysis are best, because they compile many studies together.
  • Intuition is good!  Instead of listening to everybody, we should trust our instincts about what we eat.
  • No food should be banished.  A piece of cake can be good, but not the whole cake, every day!
  • Detoxification or fasting is controversial.  There is a debate about its benefits. Be aware of it.