• Why you need an awesome food diary for weight loss
    Health,  Nutrition

    Why you need an awesome food diary

    Record keeping or the “food diary” is one of the most important reported factors in losing weight and keeping it off. Kelly Brownell, Ph.D., of Yale University, a nationally recognized researcher on weight control stated this about record keeping “The first, and perhaps most important lifestyle behavior you will learn is to keep records.” However, most people resist this critical aid in weight loss and maintenance. Purpose and importance of record keeping for weight loss keeping a “food diary” is more than simply tracking those little calories. I tend to look at record keeping as more of a lifestyle record, tracking all the main aspects of lifestyle related to weight…

  • Dietary Guidelines for Americans
    Nutrition,  Rants

    Thoughts on the Dietary Guidelines for Americans

    The US Department of Health and Human Services publishes Dietary Guidelines for Americans every 5 years if needed. These guidelines are purportedly based on the latest scientific evidence. The 2010 and 2015 guidelines share many similarities but there are some key differences. The most striking change is the change in focus from the two points of emphasis in 2010 (1) maintaining calorie-balance over time to achieve and sustain a healthy weight and (2) focusing on consuming nutrient-dense foods and beverages to eating patterns and the nutrient characteristics in 2015. This fundamental shift was brought about because people do not eat foods in isolation but rather build a style of eating.…

  • Strategies to prevent heat stress during exercise
    Fitness tips,  Hydration,  Nutrition,  Recovery

    Bring on the heat: Strategies to prevent heat stress during exercise

    For the human body water is the most important nutrient. Water makes up about 60% of the average person’s weight but can range from 45% to 75% (Campbell & Spano, 2011). Euhydration is a state in which the body water content is adequate to meet a person’s physiologic needs. Hypohydration, a state in which body water content is insufficient and hyperhydration, when the body water content is in excess, both present potential dangers (Campbell & Spano, 2011; McArdle, Katch, & Katch, 2014; Tipton, ed., 2006). Dynamic exercise, especially endurance exercise, causes increases in volume in most fluid compartments when compared to sedentary counterparts (Tipton, ed., 2006). Shifts in fluid volume…