Tips to Reduce Bloating

WaterGlass1. Drink Up. Water, that is. Contrary to popular belief, bloating is not a result of consuming too much water—in fact, it’s just the opposite.  If you’re dehydrated, your body actually holds onto water, increasing puffiness and bloating. Drinking water also helps prevent constipation by helping flush waste out of your system and keeping your digestive tract moving. Aim ...

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Pre-Contest Diets Are Not For the Weight Loss Clients

EatClean     As a retired IFBB Professional Bodybuilder and certified Sports Nutritionist, I meet a lot of men & women who train with trainers who give them diets that competitors use to peak for bodybuilding (physique, bikini, figure) shows. The client’s goal is to lose weight and they have no goal to compete, yet they are being asked to follow diets that are extreme, unhealthy, and do not result in ...

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Nutrient Requirements for Older Adults

DMZvisual-5372     As we age, we usually don’t need as many calories, as we did in our younger years. This is mostly because we lose lean body mass, which results in a lower basal metabolic rate, and our activity level often diminishes, which lowers our energy requirements. However, by staying active and incorporating resistance training into ...

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Water Intoxification

WaterDrinkingDo you think it is possible to drink too much water? Yes, it is possible!

In non-athletes, it usually only happens in people with problems that cause the kidneys  to retain too much water  or during dangerous activities such as hazing rituals and the use of certain illegal drugs.

It is more common in athletes, such as long distance runners and triathletes because kidney function is reduced during intense ...

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Age-related Changes in Body Composition

SeniorWomanWeights   As we age, muscle mass declines (sarcopenia). Between 35-70,  we lose approximately 20-25% of our lean body mass. Decreased production of certain hormones, disease, poor diet, and an inactive lifestyle contributes to this loss. By making dietary improvements, adding regular exercise, especially resistance training, we can maintain or even enhance our muscle mass and strength.

Body fat increases from young adulthood through middle age, peaking at 55-65 ...

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Designer Waters

WaterInfused     Flavored waters, made with or without added sugars, are widely available, as are so-called designer or enhanced waters. Many of these drinks are made with added nutrients and herbs and are labeled with structure-function claims stating, for example, that drinking the product will enhance memory, delay aging, boost energy levels, or strengthen the immune response. Notice, however, that ...

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5 Ways to Spot a Fad Diet

 FAdDiet-BAd-DietLots of today’s popular diets take advantage of our desire to drop weight quickly. Unfortunately, though, “quick-fix” diets don’t work.

Here are 5 clues that a diet may be more about empty promises than real results:

  1. The diet is based on drastically cutting back calories. Starvation-type diets that require the body to fast often promise quick ...
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Amazing Weight Loss Program

FOF-PostCardThe Freedom of Fitness Program is consists of three main categories: Nutrition, Resistance Training and Aerobic Activity. Below, I have laid out some general guidelines that we promote in our program:


  • Eat 4-6 times a day.
  • Eat foods you can see in nature, most of the time.
  • Minimize saturated and other harmful fats like butter, gravies, fatty meats.
  • Avoid or minimize “empty calories” like alcohol, ...
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