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Have you ever heard Food Quality Matters - I am not talking about quality characteristics such as size,shape or colour but rather the internal components of our food. the chemical, physical and microbial -... Just looking at how much protein, carbohydrate or fat we are eating does not always tell us the full story. For example: One type of fat may increase inflammation, while another type may decrease it. One type of carbohydrate may be quickly digested and absorbed, while another type may not be digested or absorbed at all. Macronutrients are not a single type of molecule, but rather large groups or families of molecules that individually have different jobs. Just looking at the percentage or total grams of proteins, fats, and carbohydrates) does not tell us what types of macronutrient molecules are in it; or the quality of that diet. #foodquality #healthyliving #nutrition

What are proteins No it is not chicken, They’re the most abundant macromolecule and involved in nearly every process that happens in our bodies.... What is a macromolecule ? a macromolecule is a large molecule. these include proteins, carbohydrates, lipids, and nucleic acids

Energy balance determines our body weight. If we take in more energy than we use or excrete, we gain weight. If we take in less energy than we use or excrete, we lose weight. If we take in the same amount of energy than we use or excrete, we stay the same ... Factors that influence energy in -Appetite Influenced by hormones that regulate appetite and satiety -Food consumed Influenced by availability, palatability, energy density, sleep quality, education, socioeconomic status, culture -Calories absorbed Influenced by macronutrient intake, food prep, age, microbiome, health, energy status -Psychological factors Influenced by stress levels, mindset, perceived control, self-esteem, sleep quality Factors that influence energy out -Energy burned at REST Influenced by body size, hormones, dieting history, genetic factors, health, sleep quality, age -Energy burned through exercise Influenced by exercise ability, intensity, duration, frequency, and environment, as well as hormones and sleep quality -Energy burned through NON-EXERCISE ACTIVITY Influenced by health, energy status, stress, hormones, occupation, leisure activities, genetic factors -Energy burned by METABOLIZING food Influenced by macronutrient makeup and how processed the food is ----- Energy balance can also affect physiological function, performance, and recovery ***** Because energy balance is so important physiologically, our bodies have systems in place to regulate it. an example : If energy intake is consistently too low for a person’s needs, that person may eventually start to struggle with hunger, appetite, and food cravings. They may also feel cold or have sluggish digestion. Their bodies are slowing metabolic rate and increasing the desire to eat, in order to compensate. 1 gram of fat = 9.44 kcal 1 gram of starch = 4.18 kcal 1 gram of sucrose or glucose = 3.94 kcal 1 gram of protein = 5.65 kcal 1 gram of alcohol = 7.09 kcal Calculating energy needs, intake, and use is more of an art than a science if you feel yourself needing help feel free to send us a message, maybe nutrition coaching is right for you

What is a macronutrient ratio? - How much energy each macronutrient contributes to total energy intake When we talk about a macronutrient ratio (or hitting your macros), we’re talking about how much energy and nutrition each macronutrient contributes in a whole diet, usually in terms of percentages. ... A typical balanced or mixed meal might include: 30% of total energy coming from protein; 40% from carbohydrates; and 30% from fat Each macronutrient has different roles in our bodies. Eating different amounts of protein, carbohydrates, and fats will have different effects in our bodies. Changing the macronutrient ratio will change our physiological outcome.

Happy Canada Day! #canadaday2020

Most people are more comfortable with old problems than with new solutions - Step out of your comfort zone #comfortzone #evolve #grow #growthmindset

It only takes 1 yes for success

3 steps for prepping (and loving) your veggies. Don’t like vegetables? That’ll change with these simple strategies.... By James Heathers, PhD and Jennifer Nickle -> find the full article here https://www.precisionnutrition.com/dont-like-vegetables Everyone knows that eating plants is crucial to health and fitness. Yet many people just don’t like vegetables. That’s why we recruited our top two food magicians and they created this simple 3-step formula for loving your veggies. Trust us, it’s converted even the most hardcore veggie-phobes. ++ ++ Whether Paleo or vegan, fasting or feed-often, Mediterranean or New Nordic, almost all health-conscious diets agree on one thing: You should eat your greens. This content is used under licence from Precision Nutrition Inc. and may not be reproduced, transmitted, or otherwise used or reused in any way without the express written permission of the owner. Copyright 2020 Precision Nutrition Inc. For more information about Precision Nutrition, visit www.precisionnutrition.com.

Any movement is good movement Get out and chase a ball

I made some hard boiled eggs and you can too 1. Cover the eggs in a saucepan with water: Place the eggs in a single layer at the bottom of the saucepan. Add water so that the eggs are covered by at least an inch of water ... The more eggs that are in the pan the more water you should have over them 2. Heat the pot on high heat and bring the water to a true boil. 3. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 10-12 minutes. If you have the type of stove burner that doesn't retain heat when turned off, you might want to lower the temp to low, simmer for a minute, and then turn it off. 4. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further. The best way to store hard boiled eggs is in a covered container in the refrigerator. Eggs can release odors in the fridge - so keep it contained They should be eaten within 5 days.