#evidencebased paylaşımları

Have you ever had diarrhea while taking antibiotics?⁣
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For most people this is mild and usually does not require treatment as it will clear up within a few days after you stop the antibiotic.  Less commonly a more serious diarrhea can occur caused by C. difficile bacterium. It is thought to occur when the antibiotics upset the balance of bacteria in the digestive system and allow C. difficile to quickly grow and attach the lining of the intestines.  Symptoms of lower abdominal pain, cramping, fever, nausea/vomiting, loss of appetite, and blood in stool.  Hence why it is so important to take antibiotics only when necessary. ⁣
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*The information presented in this post should not be construed as professional medical advice.
#Repost @joaopaim_nutricao with @get_repost
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Um estudo publicado por Elliot et al. Investigou os efeitos da ingestão do leite em resposta ao exercício. Leite desnatado, leite integral ou leite desnatado (com mais carboidratos) foram ingeridos 1 hora após o treino. Independentemente do tipo de leite todos tiveram resultados positivos porém o grupo que tomou LEITE INTEGRAL teve uma maior captação de treonina representando uma maior taxa de síntese proteica muscular. Os autores no final do estudo concluíram com a seguinte frase “O leite pode ser uma estratégia adequada pensando em recuperação pós treino.”
Outro estudo publicado pelo grupo do Stuart Phillips e Mark Tarnopolsky comparou o consumo de leite desnatado VERSUS carboidrato ou soja também uma hora após o treino. 56 homens jovens treinaram por 5 dias durante 12 semanas e foram divididos em 3 grupos (Leite, proteína de soja ou maltodextrina). Os resultados mostraram que o consumo de crônico de leite após o treino promove maior hipertrofia (feito por biopsia) durante as fases iniciais do treinamento comparado ao consumo de soja ou carboidratos. 
Outro estudo do Stuart Phillips e Mark Tarnopolsky investigou os efeitos da ingestão do leite sobre a força e composição corporal em mulheres também administrados após o treino. Em 12 semanas o grupo de mulheres que ingeriu leite tiveram maiores ganhos de massa muscular, maiores ganhos de força e maiores perdas de gordura comparado do grupo que ingeriu carboidratos. 
CONCLUSÃO: Outras proteínas tem função semelhante ao leite, porém o que quero mostrar nesse post é que ele pode ser usado sem medo, sem terrorismo e o mesmo apresenta benefícios na hipertrofia muscular. Se você não tem intolerância a lactose, alergia a proteína de vaca, não tem pq exclui-lo da sua alimentação. #nutriçaopensante #evidencebased 
Artigos

1 –Elliot et al. Medicine and Science in Sports and Exercise .2006.

2 – Phillips et al. Am J Clin Nutr August 2007

3 - Phillips et al. Medicine and Science in Sports and Exercise .2010.
I’ve done it again!! Made my own marinade for chicken that turned out AMAZING!! Apple sauce, whiskey, salt, pepper, sugar, paprika, garlic powder, cinnamon, onion and cayenne pepper.  Don’t ask how much of anything because I just throw shit together.  In fact @jackson_mur is already bitter because he doesn’t think I’ll be able to recreate.  #NaturalHealth #FunctionalMedicine #Health #wellness #preventative #recovery #workout #supplements #vitamins #science #evidencebased #nutritionalsupplements #customizedvitamins #DNA #askmehow #travel #lifestyle #freedom #fitness #fitspo #success #entrepreneur #homebuisness #mindset #motivation #leadership #inspire #educate
⁣⁣Follow👉🏽 @6denve for training🏋🏽‍♀️ & nutrition🍔 info
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LOSING MUSCLE VS. LOSING FAT by @kruckifitness⁣
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Losing fat can be awesome, but risky as well. When you put yourself in a caloric deficit, you are putting yourself at risk for muscle loss if you don’t take the right approach, so it's best to make sure you have all these things in check before you start a fat loss phase, in order to save yourself from trouble:⁣
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1. SMALL CALORIC DEFICIT (BW (LBS) X 12-14): A small caloric deficit is all it takes. Don't force a huge drop in calories on yourself. Dropping calories too low can lead to muscle loss.⁣
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2. HIGH PROTEIN: Protein helps repair damaged muscle cells from our workouts. Try to get 1g per pound.⁣
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3. TRAIN 3-6X/WEEK: When trying to lose fat the goal is to maintain strength and allow our body to recover! Don't feel like you need to train everyday. Doing so can really be sub optimal.⁣
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4. SLEEP 7-9 HOURS/NIGHT: More on recovery, proper sleep is crucially important in both gaining muscle and losing fat. Not getting enough sleep can make the process a lot harder. It'll slow your fat loss rate and worsen your mood.⁣
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5. CARDIO (OPTIONAL): Cardio can be beneficial for fat loss, but only to an extent. If you overdo it, you might further your caloric deficit to a dangerous point.⁣
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If you keep those 5 things in mind, the fat loss process will become much easier for you.⁣
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TAG SOMEONE TRYING TO LOSE FAT!⁣
Holy smokes this is the truth @drmarkhyman 🔥🔥
Performing a thorough assessment is something we hang our hats on! Come in and see for yourself!

#Chiropractor #chiro #chiropractic #evidencebased #evidencebasedpractice #movement #move #fitness #fitnessjourney #movementpattern #lifestyle #health #healthandwellness #milwaukee #greenfield #milwaukeefitness #brookfield #training #warmup #dynamicmovement #elitesportandspine
Holy smokes this is the truth @drmarkhyman 🔥🔥
Performing a thorough assessment is something we hang our hats on! Come in and see for yourself!

#Chiropractor #chiro #chiropractic #evidencebased #evidencebasedpractice #movement #move #fitness #fitnessjourney #movementpattern #lifestyle #health #healthandwellness #milwaukee #greenfield #milwaukeefitness #brookfield #training #warmup #dynamicmovement #elitesportandspine
#comafrutas 😉

#repost @joaopaim_nutricao
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A MELANCIA TEM MUITO AÇÚCAR/ FRUTOSE/CARBOIDRATO? 
De jeito nenhum. A melancia é uma das frutas que tem uma quantidade muito baixa de carboidrato. 100g de melancia tem apenas 8g de carboidrato de acordo com a TACO (Tabela de composição dos alimentos) 
A MELANCIA TEM ALTO ÍNDICE GLICÊMICO?
Sim, mas vocês precisam saber algo MUITO MAIS IMPORTANTE do que o índice glicêmico que é a CARGA GLICÊMICA. O índice glicêmico reflete e velocidade de absorção do carboidrato após as refeições em resposta a um alimento controle como o pão branco ou a glicose. Já a carga glicêmica é um indicador de qualidade e quantidade da porção consumida em relação ao carboidrato. A melancia possui uma baixa carga glicemia, pois em apenas 100g tem somente 8g de carboidrato. Outro nutriente que a melancia tem em bastante quantidade é água. Um exemplo totalmente inverso é a tapioca que tem alto índice glicêmico e uma alta carga glicêmica pois em 100g da goma de tapioca, tem mais de 80g de carboidrato. 
ENTÃO PQ ELA É BASTANTE CRITICADA?
Por essa confusão que as pessoas fazem entre carga glicêmica e índice glicêmico mas como agora vocês já sabem a diferença, espero que olhem a melancia com outros olhos. 
E aí, ajudou?
#nutriçaopensante #evidencebased
A pound of feathers may fill up an entire garbage bag, while a pound of pure metal could be as small as a golf ball.

This is an extreme example, but muscle and fat can be compared similarly in that muscle is more like the lead, and fat is more like the bag of feathers.

Muscle = more dense, less physical space.
Fat = less dense, more physical space.

However, 1 pound is 1 pound regardless 👍🏾
From the vault! The West Australian - June 18, 2014.

5 years ago, the benefits of Intensive therapy services was evident, even back then! Pioneered at Princess Margaret Hospital and continued in the community through institutions like the Healthy Strides Foundation, we are firm advocates for intensive therapy services informed by research and evidence based. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"...Requiring the guts, determination and exertion of an elite athlete..." ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We see results in intensive therapy sessions that are truly based in evidence. If you'd like to know more or if you are interested in any of our intensive therapy programs, be sure to check out the website for all the details.

www.healthystridesfoundation.com

#intensivetherapy #multidisciplinary #healthystridesfoundation #evidencebased #researchbacked #notforprofit #charity  #telethonbeneficiary
I work with professionals who want to gain clarity before taking on a new career, as well as those already working within their profession who are questioning if it is still the right career.
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Do you need some guidance to work through these issues and to talk to someone with decades of experience? .
When you work with me I will help you use evidence-based solutions to define your career journey in a supportive and understanding way, assisting you to gain clarity and make the best choices for you and your future. .
Please contact me for a confidential discussion or book a wellbeing session via my website 🙂
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www.positivepsychsolutions.com.au 
#drnadinepsychologist #positivepsychsolutions #coaching #career #careers #careercoach #loveyourpetloveyourvet #support #mentor #mentoring #psychologist #evidencebased #solutions #vet #vets #veterinary #veterinarian #vettech #veterinarymedicine #copingwithstressandburnoutasaveterinarian #vetnurse #clarity #professional #veterinarywellbeing
When it comes to fat loss, it’s often the unsexy and hard things we must master and prioritize FIRST. ⁣⁣
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⁣⁣Unfortunately, there’s so much false information out there promising XYZ results if you eat at magical times or take X supplement.⁣⁣
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⁣⁣Truth is, you’ll often achieve 80% (probably more) of your results by focusing on the bottom 20% of the ladder (or in this case steps).⁣⁣
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⁣⁣1️⃣ Adherence is key 🔑 when it comes to sustaining any diet, whether that’s keto, paleo, iifym, or [insert another popular diet]⁣⁣
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⁣⁣If you can’t maintain the diet that you choose, then how likely are you going to be willing to stick to it when times get hard or keep the weight off when you inevitably come off?⁣⁣
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⁣⁣2️⃣ And we can’t forget energy balance.⁣⁣
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⁣⁣That is, we must be in a caloric deficit (burning more calories than we consume) to lose weight. ⁣⁣
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⁣⁣Because calories matter despite what said guru led you to believe⁣⁣
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⁣⁣As the Pareto principle (the 80/20 rule) states… roughly 80% of the effects come from 20% of the causes. ⁣⁣
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⁣⁣Focus on the 20… master it, then take the next step.⁣⁣
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⁣⁣❓ Questions on fat loss? Leave them down below in the comments.⁣⁣
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⁣⁣👉 Follow @steven.tecson for more fat loss science, tips, and proven resources. ⁣⁣
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⁣⁣Steps adopted from the muscle and strength nutrition pyramid by @helms3dmj
Skin, walk and uni presentation done ✅
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Remember, even in this weather you need your SPF! 🧴(it’s all I got on, non tinted too 😏😉)
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UV exposure is still present on cold, grey and cloudy days and can sometimes be more detrimental as the absence of heat on the skin makes us feel as though the skin cell isn’t in trauma.....when it is 🤦🏼‍♀️
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Fluorescent lighting also emits a constant low exposure of UV in our supermarkets, malls and offices, as well as the constant exposure to AC affecting TEWL (transepidermal water loss) which in turn affects hydration, which in turn makes the skin environment not optimal for cellular regeneration. 🦠🧬
☆RIGIDITY IN YOUR DIET LEADS TO BINGE EATING☆
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Follow @antidiet_dietitian 🥦
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When it comes to fat loss and habit/lifestyle changes, SUSTAINABILITY is the main critical element to maintaining ADHERENCE, especially in a caloric deficit, over time .
There are many of dietary modes and strategies which enable a calorie deficit, but the only one worth considering is the one that somebody will CONSISTENTLY ADHERE to for LONG PERIODS OF TIME. .
Enjoyment, pragmatism and awareness must be considered if such sustainability is to be achieved. .
1. Regular inclusion of enjoyed foods and realization that ENJOYMENT INCREASES LIKELIHOOD of continuing the journey .
2. Pragmatic realization that enjoyed foods may be OVER-EATEN if RESTRICTED.
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 3. Awareness that regular inclusion of enjoyed foods can facilitate/support overall caloric target over a period of time.
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 By the same way, awareness that exclusion of enjoyed foods creates an uninspiring, strict/rigid DIETING MENTALITY.
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 Inflicting harsh, restrictive eating actions in desperation of ‘being healthy’ and then punishing yourself for previously ‘being bad’ is both useless and unhelpful.
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Regular inclusion of enjoyed foods increases enjoyment - and LESS CRAVINGS.
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 A ‘MOVE ON ’ MINDSET after consuming moderated portions of DISCRETIONARY foods can be enough to trust a simple, effective, enjoyable process that achieves results.
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Physical change does not answer to useless, rigid beliefs which damage our food relationships. .
💥LASTLY THAT'S  WHY YOU HEAR OFTEN EATING MORE HELPS YOU LOSE WEIGHT, BECAUSE IF YOU DON'T  OVER RESTRICT CALORIES YOU ARE LESS LIKELY TO BINGE ON THE WEEKENDS AND IT IS LIKELY TO BE MORE SUSTAINABLE OVERTIME 💥
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. 👉TAG A FRIEND WHO NEEDS TO READ THIS .
👉SHARE
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#flexibledieting #flexiblediet #eatsmart #bingeeating #diet #dieting #fatlossgoals #weightloss #caloriedeficit #dietitian #nutritioncoach #fatloss #fatlosstips #eatingdisorder #balanceddiet #fatlosscoach #fatlosshelp #portioncontrol #dietitian #fitness #flexibility #science #iifym #healthy #healthierchoices #bingeeating #evidencebased #mindset
He had a boo-boo and wanted to snuggle and nurse. Breastfeeding comes with its challenges, but not without amazing benefits and rewards. 💖 .
The most challenging part of breastfeeding for me, has probably been the sensory overload or feeling like my body doesn't belong to me. Combining all the months I've nursed, eleven and a half years over the last fifteen is a long time! 😖
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The most rewarding for me have been the moments we've shared just looking into each others eyes, sharing the love and connection with each other as s/he's being soothed, getting the nutrients and antibodies his little body needs. 😍
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I'm grateful that I've been able to breastfeed all of my children, as some are not able to. It's not always been easy, but it's been worth it and appreciated, and I dont take it for granted. 🙌
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What's been a challenge of breastfeeding for you? Something you love? Did you have to supplement? Did you pump? Have you donated your oversupply? Have you struggled with breastfeeding due to reasons other than supply issues? I'd love to hear what you've experienced! 🙋‍♀️
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#birthkeeper #wearebirthkeepers #doula #birth #babies #pregnancy #women #breastfeeding #holistic #rebel #evidencebased #bodilyautonomy #femaleservant #postpartum #motherhood #miracles #wearewomenhearusroar #beautiful #powerful #strong #empowered #educated #support #sacred #HERBAL #cornerpillarsofapalace
Kwon Bop Do Tae Kwon Do with Master Nick Donato... tech and realistic evidence based Self Defence. Www.thepitmartialarts.com.au
#thepitlife#thepitmartialartsandfitness#kwonbopdofederation#kwonbopdotaekwondo#masternickdonato#taekwondo#blackbeltschool#selfdefence#fitness#realistic#evidencebased#personaldefencestudios#martialarts#smeatongrangemartialarts#martislartssmeatongrange#gregoryhillsmartialarts#camdennsw#confidence#resilence#lifedefence
What is the BOD POD?
The BOD POD (air-displacement plethysmography) is becoming a gold standard for body composition testing. It is one of the best ways to accurately measure your fat-free mass and fat mass. It also provides an estimated resting metabolic rate (the number of calories your body need to support its basic functions) and Total Energy Expenditure (the number of calories you need to make through the day). Schedule a BODPOD test at the UAA Human Performance Lab! Link on BIO!  #uaahpl #bodpod #bodycomposition
It takes two to conceive. So when a couple is facing infertility, we make sure to review the man's overall health as well as the woman's.⠀
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Weight, alcohol consumption, nutrient deficiencies and exposure to certain chemicals are just a few possible factors to consider. Learn more on our blog.  See link in bio. ☝🏻⠀
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#fertility #fertilityawareness #fertilityjourney #infertilityawareness #naturopathicmedicine #naturopathicdoctor #evidencebased #foodasmedicine #plantbasedmedicine #clinicalnutrition #preventivemedicine #prevention #rootcause #healthyfamily #happyfamily ⠀
#leslieville #riverside #corktown #thebeachestoronto #queenstreeteast #eastend #toronto⠀
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Watch the full video on YouTube! 👉 https://youtu.be/x5tcKrm092A (I had to cut out a lot of important info to fit it into an instagram post). DO NOT NEGLECT SQUATS! They are probably the single best all around exercise for you. Not only to they work almost every part of your body, but they:
-increase metabolism
-improve posture
-improve joint health
-boost testosterone for men
-decrease cellulite
-increase flexibility
-give you an excellent butt!
-many other benefits
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Of course, this is only true if you DO THEM RIGHT! Stay tuned for my next several videos (starting Monday) for my best squatting tips. I honestly didn’t squat for years because it gave me nasty pain in my knees and back, but I learned some super helpful tips that I’m excited to share with you guys. For now, check out the page by @benjamintorresdpt , he’s a physical therapist who has EXCELLENT quick tips on managing joint pain, that are especially useful because a lot can be done from home without a gym! Highly recommend his stuff.
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UNDERSTANDING THE ANATOMY! The main muscle groups that squats hit are the quads, the glutes, and the adductor magnus. All of those have many different roles, so this is only one way to hit them, and I’ll go over other techniques in future videos. I wanted to make sure though that we had a base understanding of the anatomy before delving into squatting form.
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What about the hamstrings? While they do have a minor role here, their main function is FLEXION of the knee (see YouTube), which is the opposite movement from a squat, so there are better isolation moves for them.
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Tag a friend who skips squats, or thinks they can’t do them cause of pain! They will thank you!
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#squats #legday #quads #legpress #properform #sciencebased #evidencebased #anatomy #medstudent #premed #physiology #fitness #gym #drgains 
App used is Complete Anatomy by 3D4Medical
👏🏻👏🏻👏🏻👏🏻👏🏻⁣
Social media is the Great Plains of #dunningkruger. One can witness it post after post. Miles upon miles. ⁣
⁣I used to believe (wrongly) that I was an expert. ⁣
I have now settled (wisely) into sharing what I DO know. And quietly shake my head at those who aren’t willing to say “I don’t know that answer.”⁣
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I won’t publicly shame them (as I once did), but instead will remain silent about them. ⁣
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If you want to know who I follow and trust, watch closely. I’ll often shout out their names and repost their content. ⁣I’m loud and proud about those I have found to be legit and reputable. ⁣
We are all being told we need to be able to individualise our exercise prescription and that no two people can move the same.....this poses challenges when moving away from cook book exercise prescription and towards supporting movement solutions to emerge. 
Check out our website for upcoming events across Europe and Australia to learn how your clients could benefit from “constraint based play”. You can find us next in Barefoot Physio - Exeter in September. 
Clip taken last week teaching on the Physiotherapy Masters programme in Bath University by @baylis_b2r 
Luke R. Davies,

#B2Rhealth :)
HPA Axis 
Annual Research Review: Early adversity, the HPA axis, and child psychopathology - Koss & Gunnar (2018) in J Child Psychol Psychiatry. 2018 Apr; 59(4): 327–346. “Adverse early experiences include both the absence of stimulation needed for typical development and the presence of harmful or threatening stimulation.” The hypothalamic-pituitary-adrenocortical (HPA) system is part of the core stress system and is responsive to many stressors. 
Receptors for cortisol, the end product of the HPA axis in humans, are present throughout the body; thus, its effects are widespread on systems that underlie developmental processes and mental and physical health. Beyond situations that threaten bodily harm, the most potent types of stressors are ones that threaten our social selves”. The hippocampus is involved in setting the tone for the axis’ responses to psychological stressors and modulates the stress response.

There are a many hormones and systems involved and the ultimate end result is cortisol being released into the body.

There is increasing evidence that childhood adversity is associated with altered activity of the HPA axis. Much of the evidence suggests that early or chronic adversity is associated with more hypocortisolism patterns.

They finish with “we are still far from understanding the various pathways through which adversity ‘gets under the skin’ to influence stress and development, nor do we understand the boundaries of sensitive periods for these effects. There is still much work to be done, but also much promise in continuing to address questions of childhood adversity, stress, and psychopathology.” #responsiveparenting #theslingconsultancy #hpaaxis 
#hpaaxisdysregulation #adversechildhoodexperiences #oxytocin #neuroendocrinology #neuroscience #psychologyofcarrying #carryingbuildsattachment #attachmentbuildsbrains #scienceofcarrying #scienceofbabywearing #evidencebased #carryingconsultant #carryingmatters #babywearingconsultant #surrey #surreyslings #slingssurrey #surreyhills #sciencememes #dorking #surreymum #surreymummy #oxshottmums #horshammums 
#brilliantbabywearingbusiness
Meatless Monday!
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I know not the prettiest! But soo yummy!.
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Vegan meatballs + lentil pasta+Brussels sprouts🤩
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10 ingredients only! The meatballs are: Hearty, Savory, Extremely flavorful, Infused with sun-dried tomato & basil AND SO tasty and easy to make💛
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Prep time:15 minutes
Cook time:25 minutes
Total time: 40 minutes .
CHICKPEA MEATBALLS
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✅Ingredients:
* 1 Tbsp flaxseed meal + 2.5 Tbsp water, then let sit for 5minutes
* 2 Tbsp olive oil (divided)
* 3 cloves garlic, minced
* 1/3 cup rolled oats
* 1/3 cup loosely packed fresh basil (chopped)
* 1/3 cup loosely packed chopped sun-dried tomatoes (dry, not in oil)
* 1/3 cup raw cashews * 1 pinch each sea salt and red pepper flakes (plus more to taste)
* 1 Tbsp dried oregano * 1 15-ounce chickpeas* (drained, rinsed and dried)
✅Instructions:
1. Preheat oven to 375 degrees F and prepare flax egg 
2. Heat a large metal or cast iron skillet over medium heat. Once hot, add half of the olive oil (1 Tbsp or adjust if altering batch size) and minced garlic. Sauté until slightly browned, stirring often - about 3 minutes. Remove from heat and cool slightly, then add to food processor with flax egg.
3. Next add oats, basil, sun-dried tomatoes, raw cashews , salt + red pepper flakes, dried oregano, and 1 Tbsp olive oil (15 ml). Pulse/blend until small bits remain.
4. Next add rinsed/dried chickpeas and pulse until a moldable “dough” is formed, scraping down sides as needed. You don’t want the chickpeas to turn into a paste. 
5.Taste and adjust seasonings as needed. I added more basil, salt, and oats.
6. Scoop out rounded 2 Tbsp amounts of dough.
7. Heat the same skillet. Once hot, add enough olive oil to form a thin layer on the bottom of the skillet
8. Brown for about 5 minutes total, shaking the pan to roll them around to brown all sides. 
9. Add sautéed meatballs to pasta +veggies!
10. 😊 Enjoy!
@meatlessmonday #plantbased#plantfoodforpeople #meatlessmondays #vegan #veganfood#healthy #vegans#healthylifestyle #eatsmart #eatclean #nutritionist #healthyvibes #fortlauderdale #fortlauderdaledietitian #bocaraton #bocadietitian #happyhealthylife #healthymotivate #veganlifestyles #evidencebased #dietitianapproved #nutrition
I’ve seen a lot of posts lately talking about how “addicting” sugar is.  Figured I’d pop in and bust some myths!
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The main argument for sugar addition relies on examining the brain and neurobiology and drawing parallels between responses to substances of abuse and sugar.  The prime component here is dopamine release, the “feel good” hormone.  Some will argue that because sugar (and food in general) stimulate dopamine release, that they must possess an addictive nature.  The problem here is that so many “healthy” things stimulate dopamine release: hugs, exercise, massage, music, sex, meditation, etc.  Just because something makes you feel good, doesn’t mean you’ll become addicted to it.
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Food and therefore sugar SHOULD be rewarding.  Studies have actually shown that rats lacking this dopamine signaling mechanism die of starvation.  If you didn’t have any reward from eating food or sugar, our species would probably be extinct.
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Side note, in the rodent models of sugar addiction, the rats are deprived of food for 12 hours and then given access to either sugar or chow (plain boring food). What do you think they eat more of and at escalating levels?  This again is because it’s the deprivation that is driving these “addictive-like” behaviors, not the food itself.
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Now, is sugar more palatable than other foods?  Yes.  Should you be eating sugar by the handful everyday? No, and chances are your stomach wouldn’t feel to great if you did this either (it would to the same if you ate too much fiber). This all to say that when you put labels on foods like “addicting”, “bad”, and “unhealthy”, you create this form of mental restriction that sets you up more likely to exhibit behaviors that may make you feel addicted.
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That being said,  it’s totally valid if you feel “addicted” to sugar.  The behaviors and attitudes that our society has created and normalized around these foods makes it easy to feel this way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s impossible to fit everything in a caption, so if you want to learn more on this topic, check out the webinar I did with my friend @satisfynutrition.  Link is in my bio!
Our Certificate in Holistic Coaching will teach you the skills to effectively and confidently facilitate a coaching relationship to assist your clients towards changing their thoughts, beliefs, feelings and behaviours. #upgradeyourskills #fillyourskillgap

https://www.mindbodyfoodinstitute.com/certificate-holistic-coaching/

#metacognition #onlinestudy #neuroplasticity #holisticlifecoaching #mindbodypractitioner #functionalnutrition #neuroscience #positivepsychology #mindbodyconnection 
#createchange #changelives #holisticcourses #habits #habitchange #mindfulness #stress #biologyofbelief #mindset #relationships #mindbodyfood #training #education #institute #selfgrowth #personaldevelopment #lifecoachtraining #evidencebased
Continence care nursing impact outcomes for persons experiencing urinary, fecal or dual incontinence. Check out the executive summary, "Role of the Wound, Ostomy and Continence Nurse in Continence Care," in the 𝘑𝘞𝘖𝘊𝘕 May/June 2019 issue in print or online at jwocnonline.com.
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#research #evidencebased #journal #article #wound #ostomy #continence #incontinence #incontinent #nurse #nurses #nursing #role #outcomes #healthcare #health #executivesummary #education #learning #read #jwocn
The human body, is absolutely amazing.
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This is a time-lapse video of neurons forming connections in-vitro. [This is over a 4-hour time-span]
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We all ‘know’ that the neurons in our brains are always forming new connections, and sometimes unwiring already formed ones (e.g. ‘habits’ or ingrained neural pathways) but THIS... this actually puts it all into perspective and helps you conceptualize what’s truly happening inside our brains...
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It’s worth noting as well, that it’s not ‘indefinite’. Our brains (and minds) are more plastic than most believe, and hard-formed habits and disadvantageous pathways can very likely be ‘un’-wired and new pathways can be formed. There’s always hope.
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I personally find neuroscience to be exceptionally fascinating (and revealing, in many ways) and love trying to learn little bits on it when I can. .
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Video credit goes out to:
@mymedicalwall 
@societyforneurosports 
@willthewallace
@amnacademy .
Happy Monday!
Do you ever feel like you don’t belong? Like you’re the white Ninja in a world of more tasty and appealing colourful smarties?! 🥋 🍬 🍭 ⁣
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Sometimes I feel like that as a dietitian in a world where more alluring, captivating and louder voices of celebrities, fake doctors (ahem Dr. Oz) and supplement companies steal the attention and appetites of vulnerable people.⁣
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It’s a lot of work for one Ninja to fight this misinformation! 🥊 Lucky for me that I’ve got a buddy to help me @blueprintnutritionsport 🙌🏻 and an entire country 🇨🇦 of dietitians on the hunt with me. ⁣
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Next week Cara and I will be presenting a lunch ‘n learn for a local company titled “Slaying the Nutrition Dragons 🐉 “ as we bust common and pervasive myths related to food, nutrition, weight and health.⁣
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What’s are you confused about? 🤷🏻‍♀️ What nutrition myths do you want to see killed ⚔️? We’re always looking to add to our list! Drop a note below - we’re excited to see what you come up with! ⁣
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P.S. If you’re interested in our keynote presentation packages for your employees, be sure to contact us as we are booking into the fall soon!⁣
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#mythdebunking #debunker #slayingdragons #dietitianbydayninjabynight #dietitian #corporatewellnessprogram #dietitiansdoitbetter #evidencebased #blueprintnutrition #kwdietitian #kwawesome #wrawesome #cbridge #gulephontario #wilmottownship #woolwichtownship⁣
Another great day ingredient we have in our health supplement. Check it out and all of our supplements now available at subjectzerosupps.com
Do What You Can With What You Have.
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One of the biggest mistakes I used to make that kept me from achieving my ideal physique was being a perfectionist when it came to fitness.
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Many times if I couldn’t have the perfect pre workout meal followed by the exact number of sets for the specific muscle I wanted to target with certain movements that day, I wouldn’t workout at all! As silly as that sounds now..
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It took a mindset shift to go from that person to who I am now and enjoying exercise every day if I can in the form of: weightlifting still, of course, but also sometimes newer forms for me like running, yoga, group classes, and even just things like walking or golfing that I didn’t see as “exercise” before.
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It’s like @mokushka mentioned on episode 19 of the “What’s Your Story” Podcast, you’re always exercising each and every day whether you realize it or not in activities like doing dishes or laundry.
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I hope you enjoyed this tidbit of information. I love sharing where I screwed up to help expedite YOUR process!
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Also, #newprofilepic 😎
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#iifym #deadlift #eggs #entrepreneur #writer #fitstagram #liftheavy #humaninterest #sunsoutgunsout #quotesdaily #podcastersofinstagram #evidencebased #fitnessmemes #pushday #macrocounting #lifestylecoach #mentalwellbeing #superset #weightmanagement #5amclub #bouldershoulders #mealprepping #shreddedlife #workoutvideos #vulnerability #buildmuscle #gainmuscle #musclescience #musclegrowth
Let’s take a look at good old anxiety. ✨💛⁣
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Anxiety can be a healthy emotion - it forces us to focus on our problems and work hard to solve them. But sometimes, anxiety grows out of control, and does just the opposite. It impedes our ability to solve problems. When this happens, irrational thoughts often play a role.⁣
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The purpose of the exercise on the second slide is to catch irrational thoughts, and replace them with rational alternatives. With enough practice, this will become a natural process that can help you manage anxiety.⁣
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Anxiety distorts our thinking causing us to overestimate the likelihood of something going wrong, and imagine the potential consequences as worse than they really are. Sometimes, just taking a moment to think about these facts can help us recognize our irrational thoughts.⁣
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Usually anxious thoughts focus on worst possible outcomes, even when they aren’t likely. By identifying what this worst outcome could be, we can also take a look at what the likely outcome will be, which can become our rational thought!⁣
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In simple terms, “What’s the worst that could happen”? What are some other ways to cope with anxiety?! _⁣
#dealingwithanxiety #cbt #cognitivebehavioraltherapy #evidencebased #endthestigma #beinthemoment #beinthenow #gratitude #psychology #practicemindfulness #mentalhealthcounseling #therapy #nyctherapy #wellness #wellnesswarrior #emotions #selfcare #mentalhealthawareness #healing #personalgrowth #emotionalwellbeing #ejltherapy
Have you listened to Episode 6 of The Birth Geeks Podcast yet? I had such a great time geeking out with Michelle Branco about #breastfeeding, #EvidenceBased information, & why she is more scared of a moose than a kangaroo. 
#birthgeeksunite
#chestfeeding
#IBCLC
#doula
#doulalife
#midwife 
#modwifelife
Who is this program for? This program is for the athlete, the trainer, and the health enthusiast. Any person who wants results and someone to help them achieve those results.
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#health#Healthy#Healthyish#Healthbar#healthbarla#Fitnessgoal#fitnessgoals#wellness#Evidencebased#weightmanagment#MD#RN#innovativemedicine#accountability#wellnessgoals#fitness#b12#Bcomplex#innovate#innovation#injections#medicalconsultant#curatedmenu#tocayaorganica#westhollywood
Les vérités d'aujourd'hui ne seront sûrement plus celle de demain.
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🔹 A l'heure où internet et les réseaux sociaux sont omniprésent dans nos vies, il est indispensable de détecter les fausses informations.
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🔹 Toutes informations est à prendre avec du recul et il est important de se poser les bonnes questions : "Est-ce qu'il/elle a un/des enjeux financier à dire ça", "Possède t'il/elle des connaissances/compétences pour parler de tel sujet", "D'où est issue l'information".
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🔹 Le but de ce compte est d'échanger et non d'imposer une idéologie mais il est aussi essentiel, pour vous, d'avoir et de développer un esprit critique sur le contenu visible des réseaux.
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🔹 C'est un post un peu différent de ce que je propose habituellement mais, pour moi, c'était important d'en parler.
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#personaltrainer #trainer #coaching #coach #coachsportif #fit #preparationphysique #fitnessfrance #frenchfitness #sport #bienetre #training #musculation #muscle #sportsanté #pertedepoids #mincir #summerbody #fakenewsawards #einsteins #mindset #evidencebased #rennes
Fitness people often use the phrase “It’s you against you: You are your only competition”. As  cliche’s goes, this is not one of my favorites- but the truth is the truth. 
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In any sport the person on the mirror is your fiercest competitor. Beat that person trying to hold you back, and you have already won. It’s also the only person you have control over. You cannot make anyone else train harder, eat better or look after the details like resting and positive self-talk and self-belief, but you can control your diet, your training and doing the best you can under circumstances. 
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If you compete and you know you have done everything you can, then you can be proud of your achievement, even if you don’t get the result you wanted - conversely - if you were a little lax and you placed 2nd - you have lost a great deal. It’s all about the perspective. 
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Lastly, when you focus on anyone else’s progress, you take your eye off the proverbial ball, you start to act reactively Instead of proactively - you don’t do what you need to do, you get hung up on doing too much cardio, you sleep less than you should, you can’t relax your already stressed mind. From my racing days, we did this: Don’t focus on those beside or behind you - or even In front of you, it’s you and the race track, focus on your own road and your own race, drown out the noise. That’s the surest path to victory.
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Model: @leximccann 📸 @international_muscle_page J Davidson
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 #FitnessFirst #FitnessPhysique #FitnessTips  #nutritioncoach #nutrition #FitBody #coach #InstaFitness #FitnessBlogger #FitnessAddict #FitnessLover #FitnessDedication #InstaFit #GetFit #Exercise #StayFit #StrongNotSkinny #FatLoss #WeightLoss #WeightLossJourney #ObesetoBeast #evidencebased #mnucert #nutritionist #bodybuilding #csbbodyfusion #IGFit
I am always looking to learn....@paletteresources a great little review for injectors. 
#beginnersmind #masteroflearning #safepractice #evidencebased
DIFM LEADERSHIP TEAM 2019-2020: DIVERSITY CO-CHAIR
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Fatima Bahary, RDN @fatimabaharyrd is a cystic fibrosis clinical and research dietitian at the Cystic Fibrosis Center at Rutgers Robert Wood Johnson Medical School. As an aspiring entrepreneur, she also works in her private practice where she utilizes an integrative and functional approach to help her clients reach their personal goals.
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Read more about Fatima at the link in our bio!
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#difm #dietitiansofinstagram #dietitian #nutritionist #integrativerdn #integrativerd #difmdpg #rd2be #foodasmedicine #functionalmedicine #integrativemedicine #difmlifestyle #nutritionresearch #evidencebased #diversity #diversifydietetics
#1mllipvolume that looks cute, undectable and gorgeous 😍 .
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#medicalaesthetics by #registerednurse #saveface validated & accredited. Stay safe & only use #cosmeticmedicine specialists who are medical professionals.
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Only calls/texts concerning clinical issues will be answered outside of office hours. Otherwise thank you for your enquiry, I endeavour to respond to you in 2 working days if you contact me by text or email. DMs are not monitored.
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#lipfillersmanchester #manchesterlipfillers #sheffieldllipfillers #lipfiller #perfectlips #lipgoals #instalips #dermalfiller #lipguide #londonaesthetics #lipinjections #lipenhancement #hyaluronicacid #junolips #junoaesthetics #junoskin #junoclinic  #kimkpackage #evidencebased #prescriptiononly #comprehensiveaftercare #wilmslowsbestkeptsecret #beforeandafter #keepaestheticsmedical #CosmeticFilter
| All about PCOS; a series on women's health | 🙋‍♀️
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Whilst many have never heard of this condition, polycystic ovary syndrome (PCOS for short) affects one in five pre-menopausal women 📚
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It is considered one of, if not the most common, endocrine and metabolic related disorder found in women 🙋‍♀️
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Although our body of research is growing on the subject, little is being done to adequately identify, address and treat the condition ☝️
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The condition itself is frequently associated with abdominal obesity, insulin resistance, obesity, metabolic disorders, mental health issues and increased cardiovascular risk 🛡
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In this week long series we're going to cover;
• Defining PCOS
• Identifying PCOS
• The different clinical diagnoses of PCOS
• The underlying causes
• How to "treat" the condition
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At the end of this week we'll publish a full in depth article on the subject that I'D HIGHLY ADVISE you read, especially if you work with clients and or consider yourself to have familiar symptoms as those to be discussed in later posts 💡
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Share this so more people can get on board with the series and hopefully find some benefit!
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🥝🥝🥝
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Get started on your nutrition journey today! Link in our bio ☝️
www.outwrk.co.uk
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#nutritionist #nutrition  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod
Stop thinking of foods as good and bad.⠀
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In Star Wars there was the Dark Side. The Sith Lords hell bent on taking over the galaxy, blowing up planets and burning your relatives alive.⠀
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They weren't pleasant dudes.⠀
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But when it comes to food it's not a case of Jedis vs Sith. It's not an epic struggle of good and evil.⠀
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It's just food.⠀
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Seriously, ease off with this thought process and cut yourself some slack. Because you might actually make more progress.⠀
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#nutrition #nutritionist #nutritioncoach #nutritionfacts #nutritionfirst #nutritionadvice #nutritiontips #nutritionmatters #evidencebased #nutritioniskey #fitnessnutrition #weightlosshelp #weightlossstruggle #weightlossjourneyuk #leanlife #ironparadisefitness #stayontrack #gettinginshape #healthyfoods #dietfoods
Unlike many people on Instagram I see myself as a learner, a guide, and a educated layperson. I by no means have all the answers, no one does, yet there are those who believe they do. It's so ironic the most educated of us often do not have the loudest opinions.

Many confuse their own personal opinion with fact. I have made many opinions on this page as well especially on post such as these but I will never claim my world view is fact because it isn't for many. However, concrete topics such as psychological principles, nutrition, GMO, organic, neuroscience, exercise, etc...I do my homework on. I have studies and hardcore data to back up what I say. Does that mean the research is perfect? By no means is research perfect but it is more in line with what's really going on than what many people say especially when you look at multiple studies not cherry picking 1 or 2.

We have scientific methodology for a reason yet people ignore this when it isn't aligned to their best interest. Truth is continuing to support the holistic approach was in my best interest business wise but I was betraying my integrity by ignoring the other side of the arguement which was stronger.

The minute you spout anything related to inducing fear, separation, bias, ignorance, etc...and you are aware you are doing this you are a danger. Even if you are not aware yet deny the other side without consideration you are a danger as well. There is no miracle cure, there isn't always a conspiracy, and many of our opinions regarding the details stem from privilege. So before you try to say what you believe is the truth without any support or overall evidence rethink that decision.
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👉follow me @mr.cogfit for more
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#fiber #nutrition #cogfit #sportsnutrition #guthealth #microbiome #holistic #holisticnutrition #holisticwellness #gutmicrobiome #fitness #fitfam #physique #workout #powerlifting #science #research #evidencebased #exercise #weightmanagement #intuitiveeatingjourney #intuitiveeating #flexibledieting #facts #factsoverfear #factsoveropinion
If you wanted to know more about the fair or wanted to meet the women behind the scenes of the fair, now is your chance! Join us live tonight at 7pm through @thethirdparentacademy ‘s creator Angela Johnson on Facebook.
Do you work 12 hour shifts?😪
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Comment down below how you fit in your gym sessions!💪
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Tag your work buddies!👇🏻
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The routine of someone that works 12 hour shifts can be tricky given the fact when your shift finishes you are tired and don’t feel like working out.💤
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Unfortunately having such long shifts means you either have to sacrifice some relaxation time at home or sacrifice your workout therefore I recommend training on off days from work and a couple of days a week that you work to add up to 3-4 gym sessions a week which is enough to make progress.📈
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Take a prepped meal in to work with you to eat on break and some healthy snacks that include protein.✅
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For all the BEST supplements on the market and the gym essentials- LINK IN BIO❗️
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👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
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#mealplans #nutritionplan #mealplanner #12hourshift #dailyfooddiary #healthymealplan
A common idea in fitness is that protein can't make you fat. This new study by Charidemou et al. shows this is false and protein intake can contribute to fat gain via several pathways:⁣
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"We demonstrate that high protein feeding, rich in glutamate, increases de novo lipogenesis-associated triglycerides in plasma [... and ...] glutamate derived carbon is incorporated into palmitate and subsequently into triglycerides. In addition, supplementation with glutamate, glutamine and leucine, but not lysine increases synthesised triglyceride content in cells and decreases glucose uptake. Glutamate, glutamine and leucine increase activation of protein kinase B, suggesting that these amino acids induce de novo lipogenesis via the insulin signalling cascade."⁣
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While protein intake up to your requirements should preferentially be used for protein synthesis and it may confer a thermogenic advantage compared to carbs and fats, the idea that protein calories are 'free' defies basic biochemistry. Calories count, including those of protein.
🤪Retrouver la conscience de manger ! Arrêter de manger à satisfaction et non à saturation ! Arrêter de manger par automatisme ! Plus tu en apprend en nutrition plus tu oublies d’écouter ton corps et ses réels besoins qui est finalement ce qui a de plus important pour avoir une nutrition adapté à soi.
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👉Dans cette vidéo (lien dans ma bio) j’ai décidé de t’apporter des conseils et astuces dont on ne t’a sans doute jamais parlé afin de retrouver la conscience de manger , répondre à tes besoins. Pouvoir perdre du gras , et être en santé physique et mentale sur du long terme 😉
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🤗GOOD VIBES🤗 Vivons d’amour,de cornichons à la russe!🤪 de jaune d’œuf coulant et de crème glacée en pré-dodo🍦
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🎥CHAÎNE YT : Claudia Personal Trainer
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🎁-12% @nutrisport_frejus « CLAUDIA12»
As a lot of us are moving out of our homes and fending for ourselves, one of the main areas we struggle with is how to maintain healthy eating habits. Whether or not you learned how to cook at home, cooking for yourself is completely different. Here are a few tips to help you get started!
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🥑Meal Prep/plan: If you can plan out what you’re going to eat throughout the week and have the meals ready to cook/eat, you’ll be less tempted to buy fast food or munch on snacks.
🍉Keep minimal snacks in your pantry: By not even having your favorite munchies available, you’ll be forced to choose healthier options. Try for some veggies with hummus, fruits or yogurt. Speaking of which…
🥗Eat the Rainbow: Eating a variety of fruits and vegetables leads to a healthier diet. They fill you up more than a sugary snack would, and provide longer lasting energy. They have micronutrients that you may not get in a regular diet.
🥛Hydrate: A lot of times, when you feel hungry and want to munch on something, you are just thirsty. By drinking water, you can stop some of those cravings and save your appetite  for a full meal instead!
🍎Don’t be too hard on yourself: Even while keeping all this in mind, it’s really easy to down a pint of ice cream while watching the Notebook. Living a healthy lifestyle is about balance and as long as you’re healthy otherwise, there’s nothing wrong with enjoying your favorite treat.
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📸If you are eating a healthy meal and want to share, tag us in your story/post and we’ll give you a shout out on our story! Happy eating!
@better.u.fitness wants to help the figure division grow and thrive, so she's now offering figure posing coaching!
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I love that she wants to help out her own potential rivals. 🤜🏼🤛🏽
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Posing is such a critical aspect of bodybuilding, no matter which category you're doing. It also seems to be one of the most misunderstood and overlooked, which is why a posing coach is so critical.
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It's so much more than just standing at angles and looking cool. When you're on stage, posing IS the sport. It can be shocking how demanding it is if you've never experienced it before.
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Beyond the aesthetic side that we all see, there's also a technical side and an athletic side to posing. The technical side is what allows you to "unlock" your physique and present it in the best way possible on stage. All by itself, posing technique can have a massive impact on your end result.
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And having the physical stamina to do it for a long time (while making it look easy!) can genuinely make the difference between winning and losing.
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That's why April wants to help. The local figure division has never been stronger, so she wants to help everyone properly display just how good they really are.
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Her own posing has consistently gotten praise from the judges for its polish, poise and consistency, as well as her remarkable stamina on stage and ability to make it look effortless. She wants to help pass that along to the rest of the community.
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So if you're a figure competitor (or considering it), I highly recommend seeking her help. Especially if you've never had a specific posing coach before; the difference can instantly improve your results, even with minimal changes to your physique.
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And if you're a bodybuilder, I can't say enough good things about my own posing coach, the incredibly underrated @chadmiazga. More on him later. 😏🤙🏽
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16 weeks to the @wnbfwinnipeg Gold Cup. 🏆 Now is a GREAT time to get started.
Big congrats to EBA client Michele on her Spartan Trifecta: 
She completed a Spartan Sprint, Super and Beast all in the last year. 👊
#teamEBA #spartantrifecta
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#evidencebased #science #nutrition #nutritioncoaching #functionalmedicine #research #fitness #functionalfitness #evidencebased #docswholift #health #fitness #crossfit #weightlifting #bodybuilding #powerlifting #liftheavyshit #girlswholift #girlswithmuscle #spartan #spartanrace #fitfam #health #evidencebasedathlete
Wieso Wettkampfbodybuilding?

Mit diesem Post will ich einmal auf mein persönliches 'Wieso?' eingehen. Wieso mache ich diese Wettkampfdiät? Wieso will ich meinen Körper an dieses Extrem pushen? Was macht mich so glücklich daran immer wieder neue Adern und Streifen an meinem Körper zu entdecken?

Geld?
Sicher nicht. Natural Bodybuilding ist viel zu klein und unbekannt um es aus finanziellen Gründen zu machen.

Fame?
Looooool! Nope. Wäre ich auf Bekanntheit und Ruhm aus, wäre meine Strategie sicher nicht mich an den Punkt kurz vorm Verhungern zu pushen.

Mein 'Wieso'.
Der Grund, wieso ich diese Prep gestartet habe, drangeblieben bin und auch hinter mich bringen werde, bin ich! Natürlich geht es zu einem gewissen Punkt auch ums Gewinnen, aber sind wir ehrlich, ich bin 22 Jahre alt und erst am Anfang einer hoffentlich sehr langen Bodybuilding Karriere, demnach noch sehr weit von meinem Peak entfernt und habe somit noch genug Zeit um mich auf Preise zu konzentrieren. 
Ich will mir selbst mit dieser Prep etwas beweisen. Ich will etwas erleben worauf ich später stolz zurückblicken kann. Mich motiviert der Prozess mehr als das Gewinnen was möglicherweise am Ende der Prep kommen könnte. Jedes Mal, wenn ich mit meiner Freundin mein Posing übe, mich im Gym mit Pump (wenn man das momentan noch "Pump" nennen kann 😂) sehe oder mich lethargisch und platt fühle, weiß ich warum ich preppe. Nämlich um mir selbst etwas zu beweisen. Um für mich etwas zu erreichen.
Mir wurde schon von verschiedenen Leuten aus meinem Umfeld gesagt, dass man nur Bestform erreichen kann, wenn man auch auf einen Sieg hin diätet und trainiert. Ich persönlich bin anderer Meinung.

Weiter in den Kommentaren!👇🏼
“If you’re an Ectomorph you need to consume 60% Carbohydrates”😭
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You. Are. An. Absolute. Tool -
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It’s NO WONDER everyone is confused with people spouting absolutely dribble to line their own pockets 🤬 [because *actual* education and empowering people to make their own decisions is far more challenging]
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Let’s be clear:
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🔴 There is no evidence to support Body Types, Body ‘typing’ or anything related to Nutritional biases in accordance to what ‘shape’ you are
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🔴There is no evidence to support specific ‘Macro-splits’ for optimal diet (in fact, when it comes to fat loss it means NOTHING)
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🔴 Working with people, building relationships, educating them on principles, empowering them to strategise and form new habits to fit their individual needs is difficult enough without having to convince them that most of what they’ve ever heard is total 💩💩
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Nearly every ‘diet’ works. But when the ‘diet’ is based on lies, so that you can sell your shit, it really triggers me.
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#triggered #macrosplits #bodytyping #bodytype #empowermenttribe #empowermentfit #evidencebased #macnutritionuni
“If you’re an Ectomorph you need to consume 60% Carbohydrates”😭
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You. Are. An. Absolute. Tool -
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It’s NO WONDER everyone is confused with people spouting absolutely dribble to line their own pockets 🤬 [because *actual* education and empowering people to make their own decisions is far more challenging]
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Let’s be clear:
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🔴 There is no evidence to support Body Types, Body ‘typing’ or anything related to Nutritional biases in accordance to what ‘shape’ you are
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🔴There is no evidence to support specific ‘Macro-splits’ for optimal diet (in fact, when it comes to fat loss it means NOTHING)
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🔴 Working with people, building relationships, educating them on principles, empowering them to strategise and form new habits to fit their individual needs is difficult enough without having to convince them that most of what they’ve ever heard is total 💩💩
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Nearly every ‘diet’ works. But when the ‘diet’ is based on lies, so that you can sell your shit, it really triggers me.
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#triggered #macrosplits #bodytyping #bodytype #empowermenttribe #empowermentfit #evidencebased #macnutritionuni
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DOMS can occur at any point between 24 and 72 hours after activity. 🙈⁣
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They  can often reduce activity, restrict movement, increase pain and reduce relaxation. 😩⁣
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DOMS can make you feel like you’ve been run over by a lorry! Ouch! 🙈🚛⁣
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What could help with DOMS❓❓⁣
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𝐓𝐀𝐑𝐓 𝐂𝐇𝐄𝐑𝐑𝐘⁣
🍒Tart cherries are rich in anthocyanins, colourful antioxidant compounds that are believed to work their magic by decreasing excess inflammation.⁣
(Howatson G, et al. Scand J Med Sci Sports. 2010)⁣
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𝐂𝐀𝐅𝐅𝐄𝐈𝐍𝐄⁣
☕️ There’s evidence that drinking caffeinated drinks can lessen the impact of DOMS. ⁣
It’s recommended to consume caffeine 60-45mins prior to your training session. ⁣
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𝐌𝐀𝐒𝐒𝐀𝐆𝐄⁣
💆‍♀️ Some research show that immediate massage was more effective at promoting tissue regeneration and reducing fibrosis compared to massage delayed 48 hours after exercise.⁣
**Han JH, et al. J Exerc Rehabil. 2014.⁣
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𝐅𝐎𝐀𝐌 𝐑𝐎𝐋𝐋𝐈𝐍𝐆⁣
🧘🏻‍♂️There isn’t too much research done in this area yet but there a 4 available studies (Howe 2013, MacDonald 2014, Jay 2014, Pearcey 2015) that have directly analysed the effect of foam rolling on muscle soreness and 3 of the studies showed a positive effect on reducing muscle soreness and enhancing muscle recovery.⁣
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𝐀𝐂𝐓𝐈𝐕𝐄 𝐑𝐄𝐂𝐎𝐕𝐄𝐑𝐘 𝗪𝐎𝐑𝐊𝐎𝐔𝐓⁣
🏊🏻‍♀️ Again, not too many researches have looked into this but the few studies that have (Sayers et al. (2000), Donnelly et al. (1992), Weber et al. (1994)), found that active recovery performed either immediately after a workout or within the following days reduced muscle soreness more than when no active recovery was used.⁣
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𝐇𝐈𝐆𝐇 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐌𝐄𝐀𝐋𝐒, of course! ⁣
🍳When it comes to muscle growth and repair, amino acids – carried in by proteins – are exactly what’s needed. In theory then, meals higher in protein should be able to limit severity of DOMS by speeding up recovery.⁣
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🛁 𝐈𝐂𝐄 𝐂𝐎𝐋𝐃 𝐎𝐑 𝗪𝐀𝐑𝐌 𝐁𝐀𝐓𝐇 - not a pleasant experience but it does do the job! ☺️⁣
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💤 𝐑𝐄𝐒𝐓 𝐀𝐍𝐃 𝐆𝐄𝐓 𝐄𝐍𝐎𝐔𝐆𝐇 𝐒𝐋𝐄𝐄𝐏 – because sometimes just doing this can be enough! 😉⁣ .
#nutrition #macnutrition #macnutritionuni #fitness #exercise #atheletics
"Heureusement que je ne suis pas une femme... Elles accouchent... Elles ont leurs règles...", n'est-ce pas Messieurs ??!
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Et si je vous disais qu'elles peuvent construire du muscle grâce à leurs.... RAGNAGNAS!! 😱😱.
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La recherche a démontré non seulement que les femmes gagnent le même pourcentage de masse musculaire que les hommes avec la musculation, mais aussi qu'après une même séance à intensité élevée, les femmes n'avaient besoin que de 24h pour récupérer contre au moins 48h pour les hommes.
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Source : https://www.ncbi.nlm.nih.gov/pubmed/11890579.
https://www.ncbi.nlm.nih.gov/pubmed/20625191.
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Sung et al., Reis et al., et une étude de 2017 ont confirmé que le fait d'avoir une fréquence d'entraînement plus élevée au cours de la phase folliculaire (les 14 premiers jours après le début des menstruations), entraînait de meilleurs progrès 💪💪.
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On pourrait même jusqu'à adapter l'apport calorique en l'augmentant à ce moment-là (doit être réparti en fonction de votre apport calorique mensuel).
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Voici les raisons pour lesquelles il faut différencier hommes et femmes pour l'élaboration d'un programme de musculation 🤷‍♂️.
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Mesdames, c'est le moment de faire jouer vos hormones en votre faveur !!! 🙌🙌
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Si ce post t'a plu partage le dans ta storie en me tagguant, ça me motivera à continuer 😉.
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🔥Obtenez -10% sur @fitlife_nutrition_france avec mon code CKL10🔥
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☣️ Pour toute demande sur mon coaching alimentaire/muscu => Mail UNIQUEMENT☣️
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#musculation #fitfam #fitfrenchies #teamshape #fitness #fit  #fitlifenutrition #fitnessaddict #fitspo #workout #bodybuilding  #train #training  #bayesianbodybuildingfrance #gym #strong #motivation #instagood #determination #nobrainnogain #diet  #cleaneating #eatclean #objectifs  #evidencebased #dieteflexible #coachingonline #lameutecklcoaching #coaching
Quem não gosta de um bom café ☕
#Repost @joaopaim_nutricao
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Quem mais aqui não consegue começar o dia sem antes tomar um bom café ? 
Marca o povo nos comentários! 
#nutriçaopensante #evidencebased
How to avoid getting scammed in the fitness industry:

1. Ask the trainer for qualifications/credentials.

2. Ask for the trainer's coaching experience, and ask to connect with previous / current clientele. 
3. Ask where is he/she getting their information from? when was the last time they took continuing education courses/ classes?

4.What books on training are they reading / have read in the past?

5. Appearance of trainer =/= competency 
Knowing how to train one's own body doesn't mean he/she knows how to properly and safely train yours and achieve desirable results.

6. If the trainer is a rep for a supplement company and pushes products, abort mission.

7. Trainer can't explain the WHY's.
If trainer insists on you eating any particular food, run away. If trainer insists on you doing a cool exercise he/she saw on IG, further run away.

8. If trainer isn't companionate/ understanding of your goals and needs.

9. If trainer doesn't talk about realistic expectations suited for your goals and current fitness level/ body composition.

10. Trainer labels food as good / bad.

11. Trainer makes you feel bad about yourself or your goals. 
12. If the only information you can get on the trainer is from social media such as Instagram (no website), run away. 
There's a lot of hype in today's fitness industry. Essentially anyone can open up an IG account and become a 'trainer'. Do not fall for the hype. Followers don't equal competency or professionalism. 
When you decide to invest in a trainer, do your diligent work in picking the best one suited for you.

Btw- this picture was taken from @bradschoenfeldphd’s women ‘strong & sculpted’ book, and was chosen for the cover of @humankinetics. Pretty cool.
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#fitfam #strong #personaltrainers #strongwithsivan #integrity #competency #evidencebased #healthandfitness #movement #authentic #fitness #fatloss #musclegain #baltimoretrainer #credentials #chooseyourtrainerwisely #personaltrainerbaltimore #choosewisely #investment #investinhealth #baltimoremaryland #rotunda #trainer #healthylifestyle #fitnessmodel #braingainz #educatedqueen #alwaysastudent #nobs #fitmomsunite
Back in the day, bodybuilders would attribute all of their gains to the short rest intervals between sets which caused the burn and gave them the gains.

However, is that really true?
Time and again, studies have shown that longer rest intervals produce better gains than the shorter ones when volume(sets*reps) is equated.

One particular study showed that the group which took 5mins of rest had an increased MPS rate by 139% and the group with 1min rest had 68% increase when measured 4hrs after workout.

Basically, a set of strength training triggers certain level of CNS fatigue. High levels of fatigue will prevent us from reaching full motor recruitment thus reducing the total number of "effective reps" from that set.THIS results in reduced MPS rates after the completion of that workout, which in the long term will keep your gains far from optimal.

To attain the same kinda gains, you might need to do additional sets so that you end up getting enough effective reps from the workout. Myo-reps is one of the protocols which uses this protocol.

Will do a separate post about CNS fatigue and Myo-reps maybe.😅 #myoreps #exercisescience #strengthtraining #volume #nutrition #training #fitness #science #hardworkingidiot #easyisunacceptable #squatsgagementz #evidencebased
What is the secret sauce behind the Cannify tool? More than 10 years of experience researching the effects of cannabis and the endocannabinoid system. We rely on scientific proof and data analysis from human studies (not pure speculation)! There is no other educational cannabis tool that takes human data as seriously as Cannify. Take the Cannify quiz now and find out what medicinal products, demonstrated by scientific studies, have helped people with similar conditions! Learn more and take the quiz at Cannify.us! *Link in Bio!*
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#Cannify #CannifyQuiz #medicine #medstudent #medlife #physician #medical #medicinal #medicalstudent #doctorlife #medstudents #medschool #pharmacyschool #plantbasedmedicine #plantmedicine #herbalmedicine #cannabiseducation #evidencebased #evidencebasedmedicine #naturopathicmedicine #internalmedicine #integrativemedicine #lifestylemedicine #medicineforthepeople #Education #educational #learning #learn #learningathome
Quem mais aqui não consegue começar o dia sem antes tomar um bom café ? 
Marca o povo nos comentários! 
#nutriçaopensante #evidencebased
CLIENTS' TESTIMONIALS
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Do you need help with fat loss or muscle gain? Do you want to learn how to train correctly or understand more about nutrition? Get in touch!
@apfau Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
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How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
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Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
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#iifym #deadlift #eggs #entrepreneur #writer #fitstagram #liftheavy #humaninterest #sunsoutgunsout #quotesdaily #podcastersofinstagram #evidencebased #fitnessmemes #pushday #macrocounting #lifestylecoach #mentalwellbeing #superset #weightmanagement #5amclub #bouldershoulders #mealprepping #shreddedlife #workoutvideos #vulnerability #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist
⁣Follow👉🏽 @6denve👈🏽 for more informative fitness💪🏽&nutrition🥙 content ⁣ -⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
💢PROTEIN ABSORPTION💢 by @upnorthathletics⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
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👉🏼TAG SOMEONE WHO NEEDS TO SEE THIS?! LET THEM KNOW IN THE COMMENTS BELOW!👈🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
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Maximizing your protein absorption can help in more ways then you think! If you don't incorporate any of these already try them out and let me know how it goes!⠀⠀⠀⠀⠀⠀⠀⠀⁣
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share and comment or tag someone you think would benefit from this🙋🏼‍♂️!⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’ve seen a lot of posts lately talking about how “addicting” sugar is.  Figured I’d pop in and bust some myths!
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The main argument for sugar addition relies on examining the brain and neurobiology and drawing parallels between responses to substances of abuse and sugar.  The prime component here is dopamine release, the “feel good” hormone.  Some will argue that because sugar (and food in general) stimulate dopamine release, that they must possess an addictive nature.  The problem here is that so many “healthy” things stimulate dopamine release: hugs, exercise, massage, music, sex, meditation, etc.  Just because something makes you feel good, doesn’t mean you’ll become addicted to it.
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Food and therefore sugar SHOULD be rewarding.  Studies have actually shown that rats lacking this dopamine signaling mechanism die of starvation.  If you didn’t have any reward from eating food or sugar, our species would probably be extinct.
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Side note, in the rodent models of sugar addiction, the rats are deprived of food for 12 hours and then given access to either sugar or chow (plain boring food). What do you think they eat more of and at escalating levels?  This again is because it’s the deprivation that is driving these “addictive-like” behaviors, not the food itself.
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Now, is sugar more palatable than other foods?  Yes.  Should you be eating sugar by the handful everyday? No, and chances are your stomach wouldn’t feel to great if you did this either (it would to the same if you ate too much fiber). This all to say that when you put labels on foods like “addicting”, “bad”, and “unhealthy”, you create this form of mental restriction that sets you up more likely to exhibit behaviors that may make you feel addicted.
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That being said,  it’s totally valid if you feel “addicted” to sugar.  The behaviors and attitudes that our society has created and normalized around these foods makes it easy to feel this way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s impossible to fit everything in a caption, so if you want to learn more on this topic, check out the webinar I did with my friend @satisfynutrition.  Link is in my bio!
😇😇hello à tous😇😇 Je vous mets la première phrase d'un superbe article de ray Peat ainsi qu'un screen de l'article en question. Je vous recommande grandement d'aller lire ses articles car c'est d'une très grande réflexion et d'un très haut niveau!!! Alors attention, ce que je vais dire va sûrement aller à l'encontre de beaucoup de croyances notamment pour les personnes qui n'ont pas de grandes connaissances dans le domaine ou qui ont fait une formation en diététique😅. A l'heure où beaucoup de gens parlent de bonnes ou mauvaises graisses et ou les acides gras saturés sont diabolisés et les insaturés sont vénérés (l'industrie des oléagineux ne serait-elle pas passé un peu par là🤔😅?), il semblerait que les choses soient beaucoup plus complexes qu'il n'y paraît!! En effet, les graisses polyinsaturés entraveraient l'utilisation du glucose et de l'oxygène et augmenteraient le risque de certaines maladies (alzheimer, parkinson par exemple). Au contraire, il semblerait que les AGS, de par leur structure aient de bonnes propriétés et sont essentielles pour le bon fonctionnement du système hormonal!! Alors attention, je ne te dis pas de bannir les AGPI de ton alimentation!! Mais visiblement, comme dit en haut du texte, les choses sont beaucoup plus complexes qu'il n'y paraît!!! Mais je te conseille quand même de faire attention à ces fameux AGPI😇😇!!
je te conseille de lire cet article, ainsi que de regarder ce que peuvent faire des personnes comme eric lépine qui sont des références dans le domaines

Sur ce j'espère que ça t'as plu😇

#post #musculation #muscles #teamshape #fitfrenchies #fitfrench #frenchfitness #fit #befit #fitnessfrance #mincir #pertedepoids #healthy #evidencebased #sciences #fitfrenchies #training #toulouse #bodybuilding #nutrition #bienetre #fitgirl
Maintenance Phases for Fat Loss!📉
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So ziemlich jeder will möglichst viel Fett in möglichst kurzer Zeit verlieren!
Die Diätphase zu überstehen ist für die meisten kein Problem! Das neue Körpergewicht anschließend zu halten jedoch schon.☝🏼
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Ein langanhaltendes und kontinuierliches Kaloriendefizit resultiert in:
👉🏼 Diätermüdung (Cravings/Hunger, Lethargie etc.)
👉🏼 Performanceverlust
👉🏼 Muskelverlust
👉🏼 höhere Chance für Gewichtsrebound
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Sofern man nicht gerade für einen Wettkampf oder Photoshooting diätet, sollte man nicht nur darauf bedacht sein soviel Fett wie möglich zu verlieren!
Sondern eben auch, nach der Diät so wenig Fett wie möglich zurückzugewinnen.🙇🏼‍♂️
Längere hypokalorische Perioden erzeugen exponentiell Ermüdung und sind vor allem psychologisch extrem hart.
Je höher die akkumulierte Diätermüdung gegen Ende einer Fettverlustphase desto höher die Chance für einen anschließenden Gewichtsrebound.📈
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Eine Maintenance Phase, sprich ein Zeitraum in der das Körpergewicht nach einer Fettverlustphase lediglich gehalten wird sind nötig um diese zu reduzieren.
Klar kann man auch versuchen den gewünschten Gewichtsverlust ohne Pause in einem "Go" zu erzielen.🗓️
Sofern der dieser jedoch >10% beträgt, ist das Risiko für ein anschließenden Rebound extrem hoch.
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Wann kann man von einer Maintenance Phase profitieren?
Ungefähr alle 5-10% Gewichtsverlust.💥
Bsp: Du wiegst 100kg und willst dein Gewicht langfristig auf 80kg reduzieren.
20kg in einem Go abnehmen? Keine gute Idee!
Verliere in der ersten Fettverlustphase 5-10kg und mache eine Maintenance Phase bevor du weiter diätest!
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Wie lange sollte diese dauern?
Ca. 2/3-1.5x die Länge der vorherigen Fettverlustphase.⌚
Je aggresiver zuvor diätet wurde, sprich je höher die wöchentliche Verlustrate und die Dauer, desto länger sollte die Maintenance Phase im Anschluss ausfallen.
6 Wochen bei 0,5% Gewichtsverlust/Woche? 4 Wochen reichen vollkommen aus! 14 Wochen bei 1%? 20 Wochen Maintenance wären keine schlechte Idee.👌🏼
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WEITER GEHT'S IN DEN KOMMENTAREN ⬇️
🤪Retrouver la conscience de manger ! Arrêter de manger à satisfaction et non à saturation ! Arrêter de manger par automatisme ! Plus tu en apprend en nutrition plus tu oublies d’écouter ton corps et ses réels besoins qui est finalement ce qui a de plus important pour avoir une nutrition adapté à soi.
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👉Dans cette vidéo (lien dans ma bio) j’ai décidé de t’apporter des conseils et astuces dont on ne t’a sans doute jamais parlé afin de retrouver la conscience de manger , répondre à tes besoins. Pouvoir perdre du gras , et être en santé physique et mentale sur du long terme 😉
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🤗GOOD VIBES🤗 Vivons d’amour,de cornichons à la russe!🤪 de jaune d’œuf coulant et de crème glacée en pré-dodo🍦
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🎥CHAÎNE YT : Claudia Personal Trainer
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🎁-12% @nutrisport_frejus « CLAUDIA12»
Betcha didn’t know that those little tiny seeds on top of this salad are packed with breast cancer fighting nutrients!
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What’s also amazing is that emerging research of sesame’s major lignans (named sesamin, sesamolin, and sesaminol) suggests some impressive anti-cancer and cholesterol lowering effects.
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OH! And sesame seeds also have anti-aging and anti-inflammatory effects too!
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So when you’re thinking about toppings for your next dish - don’t leave these #bellerbasics out!
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What do you like putting sesame seeds on?
Comment below and share!
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#rachelbellerrdn #bellernutrition #vegan #bellernutritionalinstitute #powerup #powerperks #breasthealth #breastcancer #breastcancerawareness #breastcancersupport #breastcancerresearch #breastcancerprevention #cancerprevention #evidencebased #healthyliving #weightlosssupport #evidencebasednutrition #plantbased #healthytips #healthygut #veganbites #veganeats
Do you know about PREbiotics🦠? There is a lot of hype around probiotics 🥛 but many of my clients don’t know that you need BOTH pre & pro biotics for optimal gut health👌🏻! But what are prebiotics👇🏻??
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They are a type of fiber🌾, which our body cannot digest. This might sound bad but it’s actually great👏🏻! These undigested fibers provide food for probiotics! Together pre and probiotics will help your gut microorganisms to be in perfect balance⚖️. Gut health is important as it has been linked to a multitude of diseases🤒.
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Getting prebiotics isn’t hard☺️! Plenty of fruits 🍏and veggies 🥕are rich in undigestible fibers. Including foods such as banana🍌, chicory root, flax seeds, and all other high-fiber foods🥦 (fruits, veggies, whole grains🥯). Combining these food sources with a source of probiotics, such as yogurt or kefir🍶, will give you the ultimate gut health boost💪🏻!
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My book #EatYourVitamins is available for preorder now (link in bio ☝🏻). You’ll find a lot more interesting #FoodFacts there 😋
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#probiotic #prebiotics #guthealthy #guthealth #microbiome #healthygut #goodbacteria #nutritionfacts #evidencebasednutrition #nutritionresearch
When all your decisions are driven by “research,” but it doesn’t work with real clients
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Sometimes “it just works,” and sometimes it’s supposed to work ... and doesn’t. What can I say, we’re complicated 🤷🏼‍♂️
BUT THE GUIDELINES SAY… This is the most common rebuttal I have to my work. People have a lot of fear about going “against the guidelines,” especially with anything related to pregnancy. I get it. This used to be me. It took me YEARS to get the courage to teach based on *current research* when it conflicted w/ the guidelines.
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Ultimately, this comes down to professional ethics & the “first do no harm” principle of medicine/nutrition. If we have new evidence to suggest guidelines are outdated & might be doing harm to mamas and babies, how can we NOT implement this information?
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BUT THE GUIDELINES SAY vs. FACTS
•Vitamin B12 needs are 2.6 mcg — Actual needs are 3x higher than previously thought in pregnancy & breastfeeding.
•Choline needs are 450 mg — Turns out these were set based on estimates from studies on MEN. New data show that 930 mg is linked to optimal brain development, prevention of preeclampsia & better placental nutrient transfer.
•You can’t eat eggs w/ runny yolks — Eggs account for 2% of food borne infections in the U.S. Fresh fruits & veggies account for 46%. Who decided eggs are “risky” while produce isn’t?
•Protein needs only increase a little — Really? First ever study to directly estimate protein needs in PREGNANT WOMEN was done in 2015. Actual protein needs are 39% & 73% higher in early and late pregnancy, respectively, compared to current estimated average requirements.
•Vitamin D needs are 600 IU — Wait. RCT data show that 4,000 IU/day = best vitamin D status in mama and baby. 600 IU has repeatedly been shown to result in deficiency.
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I could give at least a dozen more examples. Want the studies to back it up? They’re all cited in #realfoodforpregnancy. There’s a reason I took the time to put line-by-line citations in the book. My conclusions are constantly challenged. But I’m just the messenger for research. It’s your choice—as a mama or health professional—to question what you’ve been told & make decisions based on the best, most up-to-date evidence.
Do you work 12 hour shifts?😪
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Comment down below how you fit in your gym sessions!💪
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Tag your work buddies!👇🏻
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The routine of someone that works 12 hour shifts can be tricky given the fact when your shift finishes you are tired and don’t feel like working out.💤
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Unfortunately having such long shifts means you either have to sacrifice some relaxation time at home or sacrifice your workout therefore I recommend training on off days from work and a couple of days a week that you work to add up to 3-4 gym sessions a week which is enough to make progress.📈
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Take a prepped meal in to work with you to eat on break and some healthy snacks that include protein.✅
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For all the BEST supplements on the market and the gym essentials- LINK IN BIO❗️
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👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
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#mealplans #nutritionplan #mealplanner #12hourshift #dailyfooddiary #healthymealplan