Workout Timing for Fat Loss: Does It Matter?

It’s no secret that everyone has their own preferences when it comes to picking a time to work out. Some of us are early morning grinders who refuse to start our day without a good sweat. Then there are others, such as myself, who savor every precious minute of sleep before stepping out of bed. Don’t worry if you’re the latter, as your afternoon workout may be more efficient and effective than you think. But before we make a decision on which workout time is best, we have to keep in mind which type of workout we plan on doing. An endurance workout requires less explosive power than does a session of heavy resistance training, which may be why you see more early-morning runners than you do we

Nutrient in the Spotlight: Vitamin E

A few weeks ago we talked about one of the B vitamins, thiamin. B vitamins are water-soluble vitamins, meaning that they don’t need any assistance to be absorbed. This week’s nutrient is one of the fat-soluble vitamins, nutrients that need fat molecules to assist with absorption. The full list includes vitamins A, D, E, and K – this week we’ll discuss vitamin E. Why do you need vitamin E? Vitamin E, sometimes called alpha-tocopherol, is one of the primary antioxidants in the human body. Antioxidants work to prevent cellular damage by neutralizing free radicals. Through this function, vitamin E fights against all sorts of chronic diseases such as cancer and heart disease. How much do you need

Muscles: How Sore is Too Sore?

Being sore after a workout is common, especially if you are new to exercising. Muscle soreness is a normal part of making the body stronger and you will feel it from time to time. Rather than let it derail your exercise routine, learn how to best work through it or make efforts to avoid it altogether. Is it safe to exercise if you’re sore? Your decision should be made based on the symptoms you are experiencing and the severity of soreness. If you are experiencing mild soreness, a workout with active recovery exercises such as walking and stretching may be beneficial on days following muscle soreness. An active recovery can also include light resistance exercises (such as core-strengthening w

Are You Sleeping Enough?

Last week we talked about sleep quality, but sleep quantity is equally important. Sleep is not always a high priority in our lives and because we have been surviving on little amounts of sleep per night we tend to believe it is sufficient. Even though we may have gotten used to a certain amount of sleep, it does not mean it is truly enough for our minds and bodies. In reality, the average adult needs between seven and eight hours a night. The recommended seven to eight hours of sleep is to give the average adult body and brain enough time for physical and mental rest and recovery. Although we think we are at peace when sleeping, our body is working hard to recover and remove any waste from t

Selective Eating in Children: What to Do (and Not Do)

Of all the frustrations involved in parenting, feeding a child has to rank pretty high on the list. As a dietitian, some of the concerns I’ve heard include: “I feel like my child isn’t eating enough to grow properly.” “They’ll only eat four foods, and I don’t know why.” “Food textures are a really big deal to my kid; how do I get them to try new things?” “My child only eats foods that are white or beige.” The first thing I tell parents with these types of concerns is that they’re very common. Parents may feel guilt about the possibility that they’ve done something “wrong” to make their child eat in this way, and often assume that their child is the odd eater amongst the rest of the “normal”

Optimize Your Sleep

Monday morning: you’re jolted awake by a screeching alarm. After pressing snooze a number of times, you’re forced into a rushed morning routine: shower, coffee, and breakfast in hand as you rush out the door. At work, desperately looking to offset the effects of a lack of sleep from the night before, you reach for more coffee. You vow that tomorrow will be different; you’ll get to bed at a reasonable hour and get out of bed when the alarm goes off. You do just that for a few weeks but lingering symptoms suggest you’re simply not getting enough sleep. Could the cause be your quality of sleep? Poor sleep quality has the same effects as not getting enough sleep, or sleep quantity. Once you ensu

Nutrient in the Spotlight: Thiamin

Did you know that there’s not just one but several B vitamins? B1, B2, B3, B6, B9, and B12. Each B vitamin goes by another name as well, which might make them easier to remember. Vitamin B1, also known as thiamin, will be the focus of this post. Why do you need thiamin? Thiamin is primarily used in the energy metabolism of cells throughout the body but is also especially important in nerve cells and their function. How much do you need? Needs for the average person range from 1.0-1.2 milligrams per day. Most people who are adequately nourished are not at risk for a thiamin deficiency, but there are exceptions (see below). Which foods contain thiamin? Thiamin is found in varying amounts in ma

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