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
- Jun 3, 2019
- 2 min
Tips for incorporating functional stretches into your day.
FACT: Most joint pain is due to lack of flexibility or limited range of motion. A joint needs STABILITY in order to have the MOBILITY to...
Alistaire Nzekio
- May 22, 2019
- 2 min
Tips for eating at a buffet.
FACT: There is a primal subconscious competitiveness when we are around available food with others around. Our brain switches mentality...
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 16, 2019
- 2 min
Exercise Supplements?
The quick big answer to this question is a giant MAYBE, but why? The research: The supplement industry has a huge bias when it comes to their research, they mostly use a small sample group comprised mainly of young healthy men, they hardly entertain women, middle aged & older adults. Furthermore their sample size and time frames are too small for the research to be considered "definitive results". A lot of the ingredients have not even been tested to see how they react with o
Alistaire Nzekio
- Jan 9, 2019
- 2 min
DETOX? or waste of time?
The definition of detox within the nutrition context is to clear your body of toxins, a "reset" button if you will. Well here is some hard knowledge for you. The SCIENCE!: Your wonderful body is a result of millions of years of evolution, and trust me, mother nature has figured out a way to keep your insides clean. Introducing to my right, your LIVER. Its job is to filter your blood coming from your digestive tract, back to your body. It metabolizes drugs, cleans out harmful
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 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
- Jan 2, 2018
- 2 min
So you want to lose weight (fat), here is what you can expect from your body.
The new year is upon us and like many years before 2018, you probably have a list of resolutions to get through, and for some of you losing weight is among your to do list. So first lets clarify something, although weight is what you want to lose, losing fat is probably what you are meaning to lose. As losing weight can be achieved by getting rid of your muscle mass which we absolutely do not want RIGHT? good, now with that out of the way lets begin. Your Body: As you begin t
Alistaire Nzekio
- Dec 18, 2017
- 2 min
Alcohol and YOUR! Fitness
Alcohol and YOUR! Fitness Who doesn't like alcohol? you? good for you, but if you are like me, I love it. Unfortunately I am also in love with fitness, it is like having to choose between your wife or your mistress...OK maybe not but still a choice is involved nonetheless. Before you read this block of text let's explore a few fundamentals. Alcohol contains ethanol, which is recognized by your body as toxic once ingested due to its byproduct acetate. Not to turn this into a
Alistaire Nzekio
- Dec 11, 2017
- 3 min
Here is what you should know to lose your belly fat.
Understand that everyone has their own fitness goals and that everyone's "relative healthiness" is different across the board, mainly due to what your genetics say. But one thing is certain, your body composition or your lean muscle mass in relation to your % body fat is a ratio everyone must care about, everything outside of that falls into semantics. What is fat?: Fat is a body tissue essential to your survival, it allows your brain and nervous system to function properly,
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'
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