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What to Eat Before and After an Intense Workout
What should you eat before an intense endurance workout — protein or carbohydrates? There is a lot of conflicting misinformation out there. Not only will you hear it in casual gym conversations, you can read it in respectable publications, and hear it incorrectly from social media “influencers.” Registered dietitian nutritionists are nutrition experts all about […]
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Cow’s milk is still the gold standard
From a nutritional stand point, cow’s milk is a hard to match! It’s a rich source of bioavailable nutrients, protein, calcium, vitamin D, magnesium, potassium, riboflavin, folate and vitamin B12. Bioavailability refers to the actual amount of a nutrients absorbed once it enters the body. Individuals who have difficulty digesting milk sugar (lactose), vegans, who […]
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How to Stay Hydrated for Summer Activity
Motion is lotion, but you will not get very far without water! Water is essential for your body to function properly. We are constantly losing water through our skin, urine, feces, sweat, and through respiration.  Minimum daily fluid needs for sedentary individuals is 2-3 liters per day. If you are a fitness enthusiast or an […]
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There is no need to consume MCT Oil.
Medium-chain triglyceride (MCT) oil is a type of saturated fat produced by artificially separating the MCTs out of coconut or palm kernel oil. MCT oil is a current, recycled, dietary trend that claims to boost metabolism, suppress appetite and reduce fat stores. It’s expensive and in my opinion, not very tasty. Whole foods contain a […]
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Epic Assignment in Scottsdale, Arizona
Dear Community & Friends  Most of you know that I consider my professional path, my calling in life. With great excitement, I have accepted an epic assignment in Scottsdale, Arizona. I was chosen out of 250+ applicants to be the Director of Health & Fitness at DC Ranch Country Club.  I will have the privilege […]
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How to eat healthy on a budget
While it is true that fruits and vegetables are the most important for optimal health, they do account for 40-50% of a healthful food budget while providing only 10-20% of your calorie needs. Nutrition is not just about calories. While we cannot scientifically deny that fruits and vegetable nourish us like no other, fortunately, there […]
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A Ketogenic Diet Review
Ketosis is a metabolic state that happens when not have enough carbohydrate or total calories are eaten. Ketones are formed from the breakdown of dietary fat, once carbohydrate (the primary source of energy for brain and body) is depleted. As a result, stored fat, or dietary fat eaten, is used to fuel the body’s energy […]
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Diabetes and Heart Disease Diet Myths–Debunked!
February is American Heart month! Heart disease is the number one cause of death in America today. Alabama is the second unhealthiest state in the nation. Louisiana currently is number one. According to the Centers of Disease and Prevention, Alabama ranks #1 in the nation, where diabetes complications are the cause of death. Alabama ranks […]
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5 Meal Prep Success Strategies
Published in the Anniston/Gadsden Christian Magazine, Jan. 8, 2018 HERE   Does the new year bring a resolution of making healthy food choices? Meal prepping is a sure way to get neatly organized for breakfasts, lunches, snacks and dinners. Meal prep doesn’t necessarily mean pre-packaging every meal and snack. For me and my clients, it […]
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Hungry for sleep
Abundant evidence currently suggests that people who sleep for less than seven hours a night are more likely to become obese and develop type 2 diabetes. Supporting research states that sleep deprived adults have altered appetite hormones. These unbalanced hormones make you feel hungrier and less satiated (full)  throughout the day. Adults that are sleep […]
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