1. One of the most effective ways to lose fat without losing muscle is through strength training, which involves lifting weights or performing bodyweight exercises. Strength training helps to build and maintain muscle mass while also burning fat. Incorporating high-intensity interval training (HIIT) or resistance training into a workout routine can also be effective for burning fat while maintaining muscle mass. 
2. Protein intake is vital for muscle development and repair. Eating the right amount can help reduce muscle loss while burning subcutaneous fat (under the skin) and visceral fat (around organs). Coupled with that, high-protein diets are also incredibly satiating, leaving you feeling fuller and without those pesky cravings. 
3. Be sure to give your muscles a break. It’s no secret that muscle tears during intense workouts and weight-lifting. You need to take it easy for your muscles to work hard (if not harder) during your next session. This means taking rest days and getting enough sleep and proper nutrition to support muscle growth and repair.

Resistance training is a must when building muscle. 

As mentioned above, incorporating resistance training into your workout routine can burn fat while maintaining muscle mass. This type of training is a form of exercise that involves using weights, resistance bands, or body weight to build and strengthen muscles, and it’s essential for muscle building and retention. 

When we lift weights or perform other resistance exercises, we create small tears in the muscle fibers. These tears are then repaired through a process called muscle protein synthesis, which results in stronger and larger muscles. The more we challenge our muscles through resistance training, the more they will grow and adapt.

As we age, resistance training is essential for maintaining muscle mass. As we get older, we naturally lose muscle mass, leading to a slower metabolism and increased risk of injury. Resistance training can help to prevent this muscle loss and preserve strength and mobility in later life.

Finally, resistance training can have a positive impact on overall health. For example, it can help to improve bone density, reduce the risk of chronic diseases like diabetes and heart disease, and improve mental health and cognitive function.

When it comes to building muscle, a few fundamental principles of resistance training are important to follow. PHIT offers one-on-one or small group sessions to help you achieve your goals. Ask us about our training packages today!

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should consult your doctor before beginning any nutrition or workout program.

The post How to Lose Fat Without Losing Muscle: Three Tips to Achieve Your Goals appeared first on PHIT.

Psst!!! Contrary to stereotypes, a fiber-rich diet isn’t just for your grandma. We tend to associate topics like gut health with geriatrics, but, in reality, the entire GI tract (mouth, pharynx, esophagus, stomach, small intestine, large intestine, rectum, and anus) and its health is hugely important to anyone’s body, no matter their age. And fiber ranks at the top of the list of superfoods that keep your GI tract in order. There are great health benefits for using fiber!

What is fiber?

Fiber is a substance found in plants and plays a crucial role in maintaining a healthy body. It is a carbohydrate that the body’s enzymes cannot break down, so it passes through the digestive system mostly intact. This makes it an important part of a healthy diet, as it helps regulate digestion and prevent various health problems.

There are two types of fibers, soluble and insoluble fibers. Soluble fibers absorb water and form a gel-like substance in the stomach allowing digestion to slow and keeping you feeling full longer. Soluble fibers are found in foods such as oatmeal, nuts, seeds, and legumes.

Insoluble fibers do not absorb water and add bulk to stools. This can help to promote regular bowel movements and prevent constipation. Insoluble fibers are found in foods such as whole grains, fruits, and vegetables.

Fiber: Top Three Health Benefits

Dietitians and GI doctors agree that getting the right amount of fiber is essential to your body’s digestive system and overall health. And while there are dozens of health benefits of fiber, we’re dishing out the top three you need to know. 

Promote Regular Bowel Movements

One of the most important benefits of fiber is its ability to regulate digestion. When we eat foods high in fiber, they move through the digestive tract more slowly, allowing our bodies to absorb more nutrients. This can help to prevent constipation and diarrhea, and it can also help to keep our blood sugar levels stable. Additionally, fiber can help prevent hemorrhoids and diverticulitis, which can cause discomfort and pain in the rectal and colon area.

Help Prevent Overeating

Another important benefit of fiber is its ability to keep us feeling full for longer periods of time. Foods that are high in fiber tend to be bulkier and take up more space in the stomach, which can help to reduce feelings of hunger. This can be especially helpful for people trying to lose weight, as it can help prevent overeating and snacking between meals. Additionally, fiber can help to regulate blood sugar levels, which can help to prevent cravings and keep energy levels stable.

Reduce the Risk of Chronic Diseases

Fiber is proven to help lower the risk of chronic diseases. Studies have shown that eating a diet high in fiber can help to reduce the risk of heart disease, stroke, type 2 diabetes, and certain types of cancer, such as colon cancer. This is believed to be due to the ability of fiber to lower cholesterol levels and regulate blood sugar levels. Additionally, fiber can help to promote the growth of beneficial bacteria in the gut, which can help to improve overall health.

How much fiber do I need?

A whopping 95% of Americans fail to get the recommended amount our bodies need to function at their best. This translates to a population-wide deficiency and what nutritionists call the “fiber gap.” 

The USDA’s Dietary Guidelines for Americans suggests the following amounts of fiber:

• Women under 50: 25 to 28 grams per day
• Women 51 and older: 22 grams per day
• Men under 50: 31 to 34 grams per day
• Men 51 and older: 28 grams per day

Where can I find fiber?

To increase your fiber intake, include more fruits, vegetables, whole grains, and legumes in your diet. You can also try using whole wheat flour instead of white flour and choosing whole fruits over fruit juice. (Note: most fruit juices are loaded with added sugars. Yikes!)

Another option to getting more fiber in your diet is a supplement like gastro-fiber or whole food fiber, sold at PHIT. In addition to providing adequate fiber, both help support healthy gut bacteria and bowel movements. Ask us to help you decide which product is right for you, as each has its own list of ingredients, benefits, and side effects.

However you choose to incorporate it, fiber plays a crucial role in maintaining the overall health of the human body. It aids in weight management, promotes regular bowel movements, lowers the risk of chronic diseases, and promotes satiety. Be sure to gradually add fiber-rich foods or supplements to allow your body time to adapt. It is also important to note that adequate hydration is required to get the full benefits of fiber in the body. 

*The information provided here is for educational and informational purposes only and is not intended as medical advice. You should always consult with your doctor before making any dietary changes.

The post The Top Three Health Benefits of Fiber You Need to Know appeared first on PHIT.

Pelvic floor muscles are essential to a woman’s overall health and well-being. These muscles support the pelvic organs (such as the bladder, uterus, and rectum) and play a crucial role in sexual function and childbirth.

Unfortunately, many women neglect to prioritize the health of their pelvic floor muscles, leading to various problems such as incontinence, prolapse, and sexual dysfunction. However, strengthening these muscles has numerous benefits, including improved bladder control, enhanced sexual pleasure, and reduced risk of injury during childbirth.

Here are some key benefits of strengthening your pelvic floor muscles:

• Improved bladder control: One of the main functions of the pelvic floor muscles is to control urine flow. Weak pelvic floor muscles can lead to incontinence or the inability to hold in urine. Strengthening these muscles can help to improve bladder control and reduce the risk of accidental urine leakage.
• Enhanced sexual pleasure: The pelvic floor muscles play a vital role in sexual function, including orgasm. Strong pelvic floor muscles can lead to increased sensitivity and pleasure during sex.
• Reduced risk of injury during childbirth: During childbirth, the pelvic floor muscles are put under great strain. Strong pelvic floor muscles can help to reduce the risk of injury and promote quicker recovery after delivery.
• Increased core stability: The pelvic floor muscles are part of the core muscles responsible for providing stability and support to the spine. Strong pelvic floor muscles can help to improve overall core stability, leading to better balance and posture.
• Relief from chronic pain: Weak pelvic floor muscles can contribute to chronic pain conditions such as lower back pain and hip pain. Strengthening these muscles can help to alleviate pain and improve overall physical function.

So, how can you strengthen your pelvic floor muscles?

• Kegel exercises: Kegel exercises are the most well-known and effective way to strengthen the pelvic floor muscles. To do a Kegel exercise, contract and release the muscles you would use to stop the urine flow. Start by doing three sets of 10 repetitions per day, gradually increasing the number of repetitions as the muscles become stronger.
• Use a pelvic floor muscle trainer: Various devices on the market are designed to help women strengthen their pelvic floor muscles. These devices can be inserted into the vagina and used to provide resistance for the muscles to work against.
• Incorporate pelvic floor muscle exercises into your daily routine: You can do simple exercises throughout the day to help strengthen your pelvic floor muscles. For example, try contracting and releasing the muscles while sitting at your desk or driving in your car.
• Practice good posture: Good posture helps to properly align the pelvis, which can help support the pelvic floor muscles. Pay attention to your posture throughout the day, and keep your core muscles engaged in helping support your pelvis.

In conclusion, strengthening your pelvic floor muscles is an essential aspect of overall health and well-being for women. From improved bladder control and enhanced sexual pleasure to reduced risk of injury during childbirth and relief from chronic pain, the benefits of strong pelvic floor muscles are numerous. By incorporating Kegel exercises, pelvic floor muscle trainers, and daily exercises into your routine, you can take control of your pelvic health and improve your quality of life. Take control today and ask about our pelvic floor rehab program. 

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should always consult with your doctor before beginning any nutrition or workout program.

The post Five Surprising Benefits of Strong Pelvic Floor Muscles appeared first on PHIT.

Kick off the New Year with a health challenge designed to meet your specific needs that is not only proven to work and produce long-term results but is, in fact, actually good for your body. The 21-Day Purification Program is a structured plan for purifying, nourishing, and maintaining a healthy lifestyle. 

We’re tired of the cookie-cutter quick-to-die diet trends that ultimately don’t work. 

There’s a reason the 8 billion humans on our planet don’t follow the same diet plan and workout regimen: our bodies and how they process foods, store fat, burn fat, build muscle, etc., are completely different. 

For example, what works for a 27-year-old professional male athlete doesn’t work for a 49-year-old woman going through menopause. Along the same lines, intermittent fasting has proven beneficial in people with Type 2 Diabetes. However, it’s a terrible eating style for marathon runners.

You get it … diets, eating trends, whatever you call them, fall short when it comes to a customized experience, leaving people frustrated and defeated trying to fit a mold not made specifically for them. This, more often than not, results in “yo-yo” dieting and can be crippling to one’s body and mind.

Purification: A strategy that works

When done right, purification, also known as detoxification, is a surefire method designed for anyone whose goal is to maintain a healthy body and weight. Not to be confused with detox diets and juice cleanses that deprive the body of crucial nutrients and calories, a structured, well-designed purification program takes you on a total body health and educational journey from start to finish.

The idea of purification is simple: filter out the bad, then absorb the good. Instead of eating nothing, eat all the right things – whole foods packed with nutrients that nourish detoxifying organs like the liver, the lungs, the kidneys, and the colon so they can do their jobs better. As you go along, you’ll learn what foods your unique body and its systems don’t handle well, the foods that cause bloating and inflammation, heartburn, and so on. Sorry, but it doesn’t matter what your taste buds think! 

Once you figure out your body’s relationship with different foods, you’ll begin to define your new habits and build a healthy eating plan to help you meet your lifestyle and nutritional needs. There’s no better way to start over than to purify and rebuild from the inside out.

Improved health

A purification program can significantly and positively affect the body’s biochemistry while allowing natural toxins and byproducts of daily metabolism to be eliminated. Once your toxic load begins to decrease, your body will start to concentrate on renewal. 

The main benefits of the 21-day purification program include the following:

• Improved weight-management results
• Increased energy/vitality
• Better digestion
• Less bloating and inflammation
• Clearer skin
• A reduction in PMS symptoms
• Better sleep
• Improved circulation

Healthy eating habits > weight loss

The long-term goal of the 21-day purification program is to establish healthy eating habits, not to serve as a weight-loss program. Will people lose weight during both purification and post-purification? Yes. Is weight loss sustainable without a weight management plan? No.

With any diet, it’s important to know that the ideal weight management system is not a quick fix but a long-term commitment. As a result, you will need to make lifestyle changes and sometimes sacrifices that will continue long after the purification process is complete. Those changes may include things like regular exercise, reducing alcohol consumption, or avoiding artificial sweeteners. (PSA: they’re toxic.)

What better way to kick off the New Year than with a new health challenge? 

Stop eating what isn’t working. Are you up for the challenge? We’re offering free body composition analysis in our office for anyone interested in the 21-day purification program. Ask us for more details.

The challenge includes a detailed shopping list, day-by-day meal plans, recipes, and more. It begins on January 9, 2023. The winner (whoever has the biggest change in body composition from start to finish) will receive a special prize from PHIT!

*The information provided here is for educational and informational purposes only and is not intended as medical advice. You should always consult with your doctor before making any dietary or physical fitness changes. Pregnant women and those who are breastfeeding should not participate in the 21-day purification challenge.

The post The 21-Day Purification Program: It’s not a fad diet; it’s a new way of life. appeared first on PHIT.

Bone health, muscle support, and fevers – especially in children – are just a few reasons why getting enough calcium in the body is so important. Our bodies pull calcium from various places, but the primary source (99%!) is from our bones. And since bones in our body are continuously remodeling, sufficient dietary intake is required throughout our lifespan.

There are many brands and varieties of calcium supplements, but calcium lactate is the most absorbable and fast-acting. For this read, we are focusing solely on understanding the benefits of calcium lactate.

What is calcium lactate?

Calcium lactate is a white or cream-colored, almost odorless food additive most often used to stabilize, thicken, flavor, firm, or leaven foods. Fun fact: calcium lactate is an ingredient in beer! Calcium lactate is also a main calcium source in calcium supplements. 

What are the health benefits?

There are dozens of potential health benefits to a calcium lactate supplement. First, it’s an essential part of the digestive, cardiovascular, and nervous systems and works to promote bone and muscle support. Another big perk- calcium lactate has been shown to keep fevers down or less severe.

Calcium and Bone Health

Calcium is the major component of our bones and teeth, which provides the skeleton’s strength and structure. People naturally lose bone mass or density as they age, especially women after menopause. Adequate calcium as part of a healthy diet, along with physical activity, is shown to reduce the risk of osteoporosis later in life. 

Calcium and Muscle Support

Ladies listen up: calcium lactate has been shown effective in relieving or diminishing menstrual cramps. It’s also known to help promote blood flow, assist in the movement of muscles, and relieve muscle twitching (think restless legs!). 

Calcium and Fevers

Our bodies need calcium to fight infections, and when fever strikes, our bodies use more calcium to reduce the fever. Therefore, supplementing with calcium lactate potentially decreases the body’s need to run a fever in the first place and also helps tremendously replenish the calcium used when the body does run a fever. 

Other potential health benefits of a calcium lactate supplement include support of normal functions of cells and cell membranes, increased nerve function, and help with the body’s blood clotting process. Studies on calcium lactate and its health benefits on the body are ongoing, and information on this topic should be reviewed regularly.

Do I need a calcium supplement?

While getting all the necessary dietary vitamins and nutrients organically is ideal, many people rely on supplements when they can’t get enough on their own. In fact, the USDA estimates that 30% of adult men and 60% of adult women do not consume enough calcium. 

Calcium lactate supplements offer a bonus ingredient: magnesium – a mineral crucial to the body’s function that helps, among other things, keep blood pressure regular, bones strong, and the heart rhythm steady.

Tell me more about calcium lactate supplements!

Ask us about SP calcium lactate, sold in our office. Calcium Lactate is available in two convenient forms: tablets or powder. The powdered form can be incorporated into shakes or other beverages for those who have difficulties taking pills. 

*The information provided here is for educational and informational purposes only and is not intended as medical advice. You should always consult with your doctor before making any dietary changes.

The post The Secret Supplement For Stubborn Fevers (and Other Big Perks) appeared first on PHIT.

High blood pressure, inflammation, weight gain, and diabetes are just a few of the adverse side effects of too much sugar. To cut down on the amount of sugar consumed and thus limit the dietary dangers, millions of people use artificial sweeteners because the marketing tells us they’re healthier than sugar. But what do health experts and science-based research say about artificial sweeteners and their effects on your body?

“The belief that artificial sweeteners are a safe substitute for sugar is fake news,” Dr. Guy L. Mintz, Director of Cardiovascular Health & Lipidology of Cardiology at Northwell Health’s Sandra Atlas Bass Heart Hospital in New York, told Healthline.

When talking about artificial sweeteners, the most common are the big three: saccharin, aspartame, and sucralose. You know them better as Sweet ‘N Low, Equal, and Splenda — the rainbow packets thoughtlessly stuffed into sugar caddies across America.

They’re marketed as a healthier alternative to sugar – because to some, they sort of are. For example, for people with diabetes, artificial sweeteners generally don’t raise blood sugar levels. They also don’t contribute to tooth decay and cavities. And the biggest pro to choosing an artificial sweetener over refined sugar is the low or no calorie count.

The rest of the multitudes of research show nothing great. Studies suggest that artificial sweeteners may potentially have adverse metabolic effects such as increased obesity, impaired blood sugar regulation, and hyperinsulinemia — higher than normal insulin in your blood. And in the last few years, animal studies have convincingly proven that artificial sweeteners can cause other serious health problems such as brain tumors, bladder cancer, and heart disease. 

It’s no wonder more and more health experts are urging people to avoid artificial sweeteners when possible, especially when adding them in after the fact. Think of a packet of Splenda in your unsweetened iced tea. So what should you choose instead?

A Better Choice

Hate to break it to you, but when it comes to smart alternatives to refined sugar, they all still have their downsides despite being “better than” sugar. But natural sugar substitutes are your best bet for a healthier sweetener if you can control what type and how much you consume – like in coffee, tea, baked goods, etc.

A few natural sugar substitutes we love include raw honey (which doesn’t raise blood sugar levels as quickly as sugar), date sugar (packed with fiber and antioxidants), and real maple syrup (though still high in sugar, it’s still better for you than refined sugar). 

We also found that allulose, stevia, and monk fruit are good alternative options. But as with anything, consume all sugar forms in moderation. 

Bottom Line

Be conscious of your sugar intake, and remember, the closer to a natural sugar you can get, the better off and generally more healthy it will be. For example, the American Heart Association suggests that women consume no more than 100 calories (about six teaspoons or 24 grams) and men no more than 150 calories (about nine teaspoons or 36 grams) of added sugar per day. That is close to the amount in a 12-ounce can of soda.

As with anything related to your health, discuss your diet and any potential changes to your diet with your doctor.

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. Always consult with a medical professional before trying anything new.

The post Artificial Sweeteners and Their Effects on Your Body appeared first on PHIT.

Your immune system is the body’s first line of defense against infection and disease. It’s responsible for protecting the body from harmful substances, germs, and cell changes that could make you sick. With kids back in class and germs spreading, now is the time to make sure your child’s immune system is in tip-top shape.

Many lifestyle factors, such as poor sleep habits and lack of nutrition, all lead to a compromised immune system. While there isn’t a single solution to boost your immune system, there are numerous healthy choices you can make to make it healthy and strong. Here are four ways to boost your child’s immune system.

Proper Hygiene

The entire world got a handwashing-101 crash course thanks to COVID-19, and hopefully, everyone is still practicing proper handwashing techniques. Make sure to teach young children how to wash their hands and remind them to wash their hands often. Clean hands can help stop germs from spreading from one person to another and in our communities – including in the home, workplace, schools, and childcare facilities.

The CDC recommends lathering your hands with soap under cool or warm water and then gently scrubbing (don’t forget those in-betweens and fingernails!) for 20 seconds, or about the time it takes to sing Happy Birthday twice. Rinse and dry your hands well.

Get Enough Sleep

Sleep has powerful effects on your immune system. Studies show that people who don’t get enough sleep are more likely to get sick. Lack of sleep also affects how fast you recover if you do get sick. So how much sleep do you need to bolster your immune system?

The National Sleep Foundation recommends that children have a regular bedtime, especially during the school year. While some people can function well on the lower end of the range, others will need every minute of the upper limit.

• Children ages 3-5 should get 10 to 13 hours of sleep each night.
• Children ages 6-13 should strive for nine to 11 hours of sleep each night.
• Children ages 14-17 need eight to 10 hours of sleep each night.

Exercise Regularly

Not to sound like a broken record, but … exercise is hugely important for umpteen reasons including supporting a healthy immune system. Getting enough physical activity helps tune up your immune system, so your body is better prepared to deal with an infection or sickness, making it able to respond faster and more effectively.

Regular exercise doesn’t have to be stressful, hard, or take up too much time. Most children need 60 minutes of moderate to vigorous physical activity daily. Bonus if they can exercise and maintain a healthy weight!

Get More From Supplements

Taking a daily multivitamin or supplement could do the trick if you suspect your child’s diet isn’t providing them with all the nutrients they need for proper immune system support. One we love is SP Children’s Immune — a supplement for kids ages four and older that delivers key nutrients for proper immune system functioning and development.

Children should also eliminate sugar intake. Sugar decreases the immune system by 50% for hours after ingestion and also leads to an increase in glucose in the bloodstream which causes blood sugar levels to become unstable. SP Children’s Immune chewable wafers offer an excellent source of Vitamin C, Vitamin D, and Zinc. They also contain prebiotics and colostrum. Ask us about SP Children’s Immune, sold in our office!

*The information provided here is for educational and informational purposes only and is not intended as medical advice. You should always consult with your doctor before making any dietary changes.

The post School-Year Sickness: Four Ways To Boost Your Child’s Immune System appeared first on PHIT.

What is magnesium?

Magnesium is a mineral crucial to the body’s function. Magnesium helps keep blood pressure regular, bones strong, and the heart rhythm steady. Other critical roles that magnesium plays in the body include nerve conduction, muscle contraction, energy production, nutrient metabolism, and protein, bone, and DNA formation. 

Yet, despite its importance, over half of Americans fall short in magnesium intake. If you’re worried you don’t get enough magnesium in your diet, think about how you’ve been feeling recently. You could be experiencing one or more of the signs and symptoms of magnesium deficiency. While none alone are life-threatening, some can lead to more severe issues such as seizures or convulsions. 

Who is at risk of magnesium deficiency?

As we mentioned, more than 50% of Americans have a magnesium deficiency. While it can occur in anyone, the following groups are more likely to be at risk of magnesium inadequacy because they don’t consume enough or take medications (or have medical conditions) that reduce magnesium absorption. 

• People with gastrointestinal disease
• People with type 2 diabetes
• People with alcohol dependence
• Older adults

Nine Common Signs and Symptoms of Magnesium Deficiency

Health problems linked to magnesium deficiency are rare, but if your magnesium levels are low for too long due to other health conditions like alcoholism or taking some medications, you may be at greater risk. Here are the nine common signs and symptoms of magnesium deficiency. 

1. Mild headaches
2. Brain fog
3. Muscle twitches
4. Tremors
5. Cramps
6. Fatigue
7. Muscle weakness
8. Mood change
9. Glucose management

If you have one or more of the symptoms listed above, contact our office for further testing. Magnesium deficiency is diagnosed with a blood test and sometimes a urine test.

How can I get more magnesium in my diet?

The body’s best source of magnesium is obtained from the diet. Choose foods such as spinach or other leafy greens, avocados, black beans, and nuts. Other magnesium-rich foods include brown rice, tuna fish, and chocolate. Yes! Chocolate!

If your diet alone doesn’t provide enough magnesium, you can try a supplement like the plant-based multiform magnesium E-Z Mg, sold in our office.

Tell me more about E-Z Mg!

E-Z Mg has 180 tablets and is a plant-based form of magnesium compared to other supplements typically synthesized in labs. One serving of E-Z Mg contains a 5.8 g blend of organic dried Swiss chard juice and organic buckwheat (aerial parts) juice, delivering 70 mg of elemental magnesium. The 70 mg of magnesium (approximately 17% of the RDI) would be sufficient to bridge the magnesium dietary intake gap for around 70% of the population. The remaining 30% (composed of individuals at the lowest end of dietary magnesium intake) are advised to increase their intake of plant-based diet along with E-Z Mg.

The benefits of E-Z Mg include: essential for central nervous health, plant-based and considered ideal as a naturally-occurring magnesium, helps to bridge the gap in dietary magnesium intake, excellent source of vitamin K1 and iron, good source of magnesium, USDA organic, vegan, and gluten-free. 

Want 10% off? Pick up a bottle of E-Z Mg supplements during the month of August and save! Regularly priced at $54.50, this month pay only $49.00 when you buy E-Z Mg in our office only. See Dr. Jay for details!

*The information provided here is for educational and informational purposes only and is not intended as medical advice. You should always consult with your doctor before making any dietary changes.

The post Nine Common Signs and Symptoms of Magnesium Deficiency appeared first on PHIT.

While there are endless tips and hacks you can try to avoid feeling bloated, nauseous, constipated, and just overall unwell, we’re sharing our top three travel tips to ensure you have the best vacation possible.

Nutrition While Traveling Is Key

Quality protein

Help avoid junk food temptations by packing (or planning on ordering) protein snacks and meals while traveling. These could be something as simple as a nut trail mix, protein bar, or protein shake. When ordering at a restaurant, look for items high in protein like hard-boiled eggs, grilled chicken, edamame, and Greek yogurt.

An on-the-go and super simple snack we love is a peanut butter honey wrap. Spread peanut butter onto a spinach or sun-dried tomato tortilla, top with ¼ cup of mixed nuts, drizzle with honey, wrap it up, and go!

Hydrate, hydrate, hydrate

Traveling, especially by plane, can quickly lead to dehydration. And dehydration leads to constipation – precisely what no one wants on vacation! We love this travel hack: practice drinking more water before your trip! That way, when your holiday begins, your body and mind are already accustomed to a specific fluid intake. 

For those needing extra GI tract assistance, ZypanⓇ, sold in our office, is the go-to supplement for healing acid reflux and helps with food digestion. Another helpful GI tract aid we recommend is Smooth MoveⓇ, an organic tea for digestion support and elimination. However, it’s important to note we do not recommend trying anything new while on vacation!

Stay moving

Physical activity increases blood flow to the muscles in the digestive system, helping to move food through our body. Of course, we’re not saying you have to work out on vacation (though we are big fans of sticking to a regimen!). Still, some easy, lighter activity can help kick-start your digestive system and keep your bowels regular while on the go.

After a big meal, take a brisk 15-minute walk to get your heart rate up and your blood flowing. Try to move every 30 minutes, whether it’s a few jumping jacks, climbing stairs, ten squats, or something else; regular, frequent activity is better than not moving at all. 

Need Nutritional Advice?

Don’t know where to start when it comes to eating healthy? At PHIT, we offer a nutrition program that’s customized just for you, centered around your fitness goals and your lifestyle.

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. Always consult with a medical professional before trying anything new.

The post Three Helpful Nutrition Tips To Know Before Your Next Vacation appeared first on PHIT.

Omega-3s, aka omega-3 fatty acids, are a family of essential fats that you should be getting from your diet since your body cannot produce them on its own. There are three main types, and while it’s not necessary to memorize their names, it is important to know where to find them, how much to consume, and their health benefits. 

To be thorough, here’s a quick rundown of the three primary omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.

Omega-3s help build and maintain a healthy body. They are vital to the structure of every cell wall in your body. They also provide calories giving your body a source of energy to help keep your heart, lungs, and immune system working properly. 

Omega-3s: Where to find them

Omega-3s are found naturally in many foods and are added to others. You can get enough of omega-3s by eating a variety of the following:

• Fish including salmon, tuna, and sardines
• Nuts and seeds such as flaxseed, chia seeds, and walnuts
• Plant oils such as flaxseed oil and canola oil

You can also get omega-3 fatty acids from fortified foods such as milk, eggs, and yogurt. You have probably seen omega-3 or DHA printed on food labels at your local grocery store.

Another way to ensure you’re getting enough omega-3s into your diet is through a supplement such as fish oil. Fish oil is one of the most commonly used nonvitamin/nonmineral dietary supplements by U.S. adults and children and can be found in liquid, pill, or capsule form. Fish oil provides two of the three main omega-3 fatty acids, DHA and EPA. 

Omega-3s: How much do you need?

According to the National Institute of Health, most people in the United States already get enough ALA from the foods they eat. They also get small amounts of EPA and DHA.

There is no official recommended daily allowance for EPA and DHA; however, most major health organizations, including the NIH and the American Heart Association, agree that between 250-500 mg of combined EPA and DHA (daily) is enough for most healthy adults. 

Studies are ongoing, and the recommended intakes for omega-3 fatty acids will likely change in the future. The NIH has drafted helpful tables that further outline the current dietary reference intakes for omega-3s. You’ll see they vary based on age, current health status, and whether or not you are pregnant or breastfeeding.

Omega-3s: Health benefits of omega-3 fatty acids

Countless research and studies on the health impacts of omega-3 fatty acids have yielded controversial and inconsistent findings. Here are the biggest, evidence-backed benefits of consuming omega-3s. 

• Omega-3s are vital for brain health and development for babies in utero
• Omega-3s promote retinal health and overall vision strength
• Omega-3s can fight chronic inflammation
• Omega-3s can reduce the symptoms of ADHD in children
• Omega-3s can help fight anxiety and depression

Omega-3s: Key Takeaways

Omega-3 fatty acids are essential for your overall health. Consuming omega-3 fatty acids from whole foods, like fatty fish, is the best intake form. There are numerous benefits of including omega-3s in your diet. 

Ready to take your PHITness to the next level?

No time is better than the present to improve your overall health and nutrition. Ask about our personalized nutritional counseling package that’s customized just for you, centered around your fitness goals and your lifestyle. Click here to get started: www.jphitness.com.

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should always consult with your doctor before beginning any nutrition or workout program.

The post Why You Should Include Omega-3s in Your Diet appeared first on PHIT.