Your DIET!?
Focus on real foods, whole foods, mostly prepared at home if possible. Consume or add as much green vegetables to all your meals, everyday.
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Alistaire Nzekio
- Apr 1, 2019
- 2 min
What to do after a day/night of binge eating?
Food is heavily tied to our emotions and the saying "having a good relationship with food" holds strongly true. Our view & perception of food is also not created equal, and although we all like to admit to ourselves that our personal relationship with food is a healthy one, it is just not possible, why? Because fundamentally we all have "issues", no one on earth is perfect, and one common way we all deal with say "issues" is to self medicate with food and alcohol! it feels go
Alistaire Nzekio
- Mar 11, 2019
- 1 min
A closer look to 250 calories!
Here is what roughly 250 calories could look like: Apple & peanut butter. 1 Apple | 1 table spoon of peanut butter. 2 big bananas 9 oz of chips. Cereal with milk. 1 cup of cereal | 8 oz of milk Chicken salad. 6 oz sliced chicken | 1 cup of veggies/salad | 1 table spoon of olive oil 10 hard candy pieces or 51 grams of gummy bears ( 17 pieces) 2.4 oz of fast food french fries ( small size) fast food cheese burger (on the kids menu) .....Choices! Head over to our Nutritional pro
Alistaire Nzekio
- Feb 13, 2019
- 2 min
Your diet on weekends.
We often find ourselves doing so well on weekdays when it comes to our discipline with our foods, only to find all our hard work undone in just 3 days, the weekend. The guilt trip that follows is just brutal and the sense of self sabotaging can be better controlled if you follow these simple steps. But first, let's understand why the weekend is so difficult to stay on track. Because it is when we have truly the time off to spend it with our family and friends and it is our so
Alistaire Nzekio
- Feb 6, 2019
- 2 min
4 NEW! tips to lose your belly fat.
Besides the regular usual tips you see and hear all the time like "meal prep before hand", "have a food journal", "eat lots of vegetable, fiber & protein", "drink plenty of water", "exercise more!" and etc... Here are the tips you probably never came across and that also have a great deal of potential to help you reduce your % body fat. 1. Eat on a smaller plate: The level of synchronization our body is to our brain is always amazing. Perception is everything, and trust me no
Alistaire Nzekio
- Jan 7, 2019
- 1 min
Why you should not fear red meat?
First let me start by saying that "red meat" is all meat that is red when raw and not white when cooked. Yes it sounds silly but according to the above definition, lamb, rabbit, duck, beef, and most mammals fall under red meat category. The research: A lot of the info surrounding the red meat scare are usually drawn from the media, which are known to misinterpret observational research (it makes for better headlines & ratings), but quite frankly there just inst enough experim
Alistaire Nzekio
- Mar 26, 2018
- 1 min
Just ate yet still hungry?
OK so a few reasons may cause you to feel hungry still, even after having that big dinner, let's break down the most common ones. You ate too fast: There is a delay for your stomach letting you know it is full, so it is important you slow down when you eat. Savor it, enjoy the tastes, the smells and all the other glories a great meal has to offer, or better yet, engage in a meaningful conversation during your meal time, make a phone call, eat with the family etc... That will
Alistaire Nzekio
- Mar 19, 2018
- 1 min
H2O...How much do you really need?
I am sure we have all heard the recommendation, “Drink eight-8 ounce glasses of water a day.” For some, this may very well be the case. However, this is no longer a “one size fits all” umbrella recommendation. New research has shown that as a general recommendation you should try to drink between .5-1 ounce of water per pound of body weight, every day. A few tips on how to drink more water during the day Keep an insulated water bottle at your desk/work space Keep a glass of w
Alistaire Nzekio
- Mar 19, 2018
- 2 min
Getting old is NATURAL, Being old is a CHOICE, What is your choice?
Getting Old Is Natural, Being Old Is A Choice I mean let's face it, I'm getting old YOU are getting old and if you reading this you probably ARE old, EVERYONE is getting old, that is an inevitable process of nature similar to birth. The difference comes down to one's mental perception of not only themselves but that of their bodies. Allow me to explain. We live in a society where youth is extremely revered and the term "aged" is classified or set aside. Consequently, we react
Alistaire Nzekio
- Mar 12, 2018
- 1 min
When Should I eat my carbs?
OK let’s be real. Everyone loves their carbs. Not only do they taste delicious, but they serve as our primary source of energy as we go about our day. So the question now becomes, when should I eat all this energy packed goodness? The best way to look at carbs within your diet is purely from an energy standpoint. You can imagine your daily energy supply as a gas tank. You want that gas tank full in the morning as you embark on your long day. As your day comes to an end you ar
Alistaire Nzekio
- Jan 15, 2018
- 1 min
How to stick to your nutrition goals while on vacation?
You worked so hard and now it is time for a well deserved vacation, where you can sleep all day, eat anything you want at whatever time you want. Oh and also add drinks to this temporary rule, because you deserve it! Although you are correct, understand that you can undo weeks of proper dieting in just a few days, so here is a simple tip to indulge and limit the potential nutrition damage brought on by vacations. Pick which meal you get to indulge in & on which day. Letting y
Alistaire Nzekio
- Jan 8, 2018
- 1 min
Better meal prepping....maybe?
How often have we all heard how important meal prepping should be, and for those who have tried to implement it probably realized how tedious it can be to cook for a whole week in advance in one day, especially in our busy lives. Tedious and time constraint is a perfect recipe for "lack of consistency". Any ideas? YES! this may not work for everyone but most of us can agree that weekends is when we fall off the nutrition wagon and fail at our eats. Weekdays tend to be easier
Alistaire Nzekio
- Jan 2, 2018
- 1 min
Egg whites? or with the yolks?
DO NOT get me wrong, egg whites are an amazing source of protein but the whole egg is just much more...you know....whole. Let's first understand why egg yolks get such a bad rep. It is comprised mainly of fat, vitamins and cholesterol...scared yet? precisely. Not to dive too much into the science of it all, dietary cholesterol DO NOT affect your blood cholesterol and consuming fat does not necessarily make you fat. In fact, whole eggs are a great way to supplement your changi
Alistaire Nzekio
- Dec 11, 2017
- 2 min
Feeling hungry does not mean you need to eat now or soon.
Allow me to start this conversation with a simple fact. There is absolutely no scientific evidence that suggest a difference between eating 3 meals a day with 1 or 2 snacks and eating 6 meals a day. Your body's metabolism is one of the many things science has yet to fully comprehend, meaning those fat burning pills are also standing on shaky scientific legs. When a client comes to me looking to gain weight, I simply adjust his/her caloric intake on the up side. It just doesn'
Alistaire Nzekio
- Dec 4, 2017
- 3 min
10 tips on how to drink more water everyday.
Add Your Own Flavor: I know, water can be pretty boring. But instead of using the flavoring agents you see in stores, opt for something more natural—like watermelon chunks and mint or orange slices. To amp up the taste even more, let it sit for a few hours in your fridge. Order Something Spicy: Adding crushed red pepper to your plate will have your reaching for the water pitcher multiple times through dinner. Plus, studies show that hot peppers give your metabolism a boost. U
Alistaire Nzekio
- Nov 20, 2017
- 2 min
Don't feel like it? That's exactly when you should.
Think of all the reasons why you didn't want to workout or eat better that day, week or month. Or how many times you said to yourself "I'll start next week". Whatever the reasons may be they are ultimately irrelevant and rationalized excuses unless an immediate equal solution was thought of to offset your obstacle. Now think about how many times THAT happened every time you didn't want to do something. Because if you really wanted to do it, you would have found a way to, so d
Alistaire Nzekio
- Nov 20, 2017
- 2 min
6 food swaps for healthy dieting.
We all have those foods and drinks we feel like can’t live without. Soda. Mayonnaise. Butter. Sugar. Whatever your preferred vice, there is almost always a tasty lower-calorie substitute you can use when you’re working to shed pounds—and cutting 500 calories a day can help you lose one pound per week. Healthy swaps can quickly add up. Incorporating these six easy ones into your diet program may help you slim down. 1. CHANGE THE WAY YOU DRESS. Don’t sabotage your diet with cal
Alistaire Nzekio
- Nov 13, 2017
- 2 min
Pears: The perfect fall fruit!
When we can buy fruits year-round, we tend to forget they do have a season. However, pears are the most delicious in the fall when they're at their peak. Pears are unique in that they do not ripen on the tree; they will ripen at room temperature after they're picked. How do you know when they are ready to eat? Check the neck! If the fruit near the stem gives to a little pressure, it is ripe. There are a wide range of pear flavors and textures. And, just like apples, some are
Alistaire Nzekio
- Nov 6, 2017
- 2 min
Pumpkin.
Is anything more fall-like than a pumpkin? These famously orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving of cooked sugar pumpkin, plus potassium. Note that the pumpkins you carve into jack-o’-lanterns are not the same type of pumpkins you eat. Try pumpkin puree mixed into mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Add pumpkin to pancake batter, oatmeal, smoothies or your kid's favorite chil
Alistaire Nzekio
- Oct 30, 2017
- 2 min
5 Tips for surviving the Halloween candy surges!
Halloween is here and so are your your reasons as to why you should have your candies. Before you head to the store and indulge in your sugar loaded treats void in any real nutritional value, consider this. Is it worth the results you have worked so hard to achieve? if your answer is still yes then apply these tips below to minimize the damage! Pick your least favorite candy. You will be less likely to gorge in if you do not find it delectable. Wait until the last minute to m