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Active Nutrition Meal Timing: What and When to Eat for Performance and Recovery

Meal Timing: What and When to Eat for Performance and Recovery

Knowing what and when to eat to help support your exercise efforts and reach your health and fitness goals can be a challenge. While there is no one-size-fits-all formula, here are several research-based nutritional guidelines for pre- and post-workout meals that can be adapted to each person’s individual needs.

Active Nutrition Ergogenic Aids: Foods That Boost Performance

Ergogenic Aids: Foods That Boost Performance

While it is tempting to turn to supplements to increase exercise performance and improve recovery, some of the most potent ergogenic aids can be found in the kitchen. Here are six foods that have been shown to enhance performance by improving time to exhaustion, decreasing perceived exertion, increasing speed, decreasing lactic acid production or decreasing levels of fatigue.

Active Nutrition Eating for The Seasons: How to Help Your clients succeed year-round

Eating for The Seasons: How to Help Your clients succeed year-round

Eating to optimize workouts and to maximize results is essential for physical fitness, and requires eating whole, seasonal foods. Here are four tips for choosing the freshest in-season foods.

Active Nutrition Mindful Eating

Mindful Eating

Mindful eating, which involves being completely aware of your eating experience and perceptions in the present moment, can be a helpful way to disengage from unconscious habits and behaviors that lead to overeating and weight gain. Learn how to tune into your hunger cues and use satiety cues to guide your decisions about when and how much to eat.

Active Nutrition Healthy Snacks You Should Make at Home

Healthy Snacks You Should Make at Home

If you try to eat healthfully most of the time, you could be inadvertently sabotaging yourself by choosing store-bought versions of healthy foods that are not, in fact, all that healthy. Avoid this common pitfall by making these four popular snacks at home, which are not only more nutritious, but also a lot more economical.

Active Nutrition Hidden Sources of Protein

Hidden Sources of Protein

Some people believe you can never consume too much protein, but the truth is that excess calories, regardless of their source, will be stored as fat and can contribute to weight gain. And surveys suggest most people are consuming far more protein than they actually need. Here are the latest guidelines on how much protein you should be consuming, along with sources of protein that you may not be aware of.

Active Nutrition Try This One Week Meal Plan to Boost Your Immune System

Try This One Week Meal Plan to Boost Your Immune System

The dreaded cold and flu season is here and it feels as if those invisible germs are lurking everywhere. In addition to frequent hand washing, jam-packing each meal with immune-boosting foods is a great way to reduce your risk for getting sick. Give this one-week meal plan a try, which was designed for busy people who don’t have a lot of time to cook during the week.

Active Nutrition 15 Things You Didn't Know About Fruit

15 Things You Didn't Know About Fruit

Think you know everything there is to know about fruit? Not so fast…here are 15 facts about this delicious food group that just might surprise you.

Active Nutrition 5 Food Trends That Will Dominate in 2017

5 Food Trends That Will Dominate in 2017

What will be the top food trends in 2017? Here are Justin Robinson’s top five picks for the food trends that will define the coming year and, possibly, change the way we eat for years to come.

Active Nutrition Eat Your Water – Sources of Hydrating Foods

Eat Your Water – Sources of Hydrating Foods

How many times have you heard this question from a client: “How much water should I be drinking every day?” To help you answer that and other water-related questions, here are some basic guidelines and principles you can use as a guide to help evaluate individual hydration needs, identify signs of dehydration and take a creative approach to helping clients stay adequately hydrated.

Active Nutrition Healthy Appetite Reducers for the Holiday Season

Healthy Appetite Reducers for the Holiday Season

With all of the parties, family gatherings and cookie swaps on the calendar, it’s easy to go overboard and eat more than normal. But your clients don’t have to skip the festivities to keep the pounds from piling on. Arm your clients with these tricks and tips that will help them feel fuller faster so they can enjoy what they’re eating without having to switch to stretchy pants.

Active Nutrition 6 Ways to Navigate the Holidays as a Vegan

6 Ways to Navigate the Holidays as a Vegan

If you are a vegan, this time of year can be extra stressful because many holiday favorites contain both dairy and meat. Fortunately, there are plenty of meat and dairy-free alternatives that vegans can enjoy throughout the holidays. Navigate your way through the holiday season with these six tips and tricks.

Active Nutrition Healthy and Innovative Recipes for Your Thanksgiving Leftovers

Healthy and Innovative Recipes for Your Thanksgiving Leftovers

Looking for tips on how to use up those Thanksgiving leftovers in new and delicious ways? The Nutrition Twins offer up their favorite recipes for repurposing Thanksgiving Day leftovers and creating meals your family will love.

Active Nutrition Thanksgiving Portion Guide

Thanksgiving Portion Guide

Thanksgiving is such a curious holiday. At a time when we are showing gratitude for our health and those around us, you would think the holiday would feature a slow meal filled with foods that nourish the body and spirit. Perhaps it used to be that way, but somehow the traditional Thanksgiving foods have gotten richer and heavier, with enormous portions to boot.

Active Nutrition 7 Healthier Halloween Treats Kids will Actually Love

7 Healthier Halloween Treats Kids will Actually Love

What healthy Halloween candy will actually excite trick-or-treaters (and parents) without completely breaking your bank? In other words, what treats fall between dental floss and a $5 bill?

Active Nutrition Why Your Diet is Causing Constipation

Why Your Diet is Causing Constipation

It’s not a topic most people want to talk about, but if you are constipated, making these healthy changes to your diet and lifestyle can help get things moving again.

Active Nutrition Superfood Soups for Fall

Superfood Soups for Fall

We often associate the word “superfood” with foods that are rich in nutrients that can positively impact our health. Gear up for the fall season with easy soup ideas using three very popular superfoods.

Active Nutrition Best Ways to Get Your Iron Levels Healthy

Best Ways to Get Your Iron Levels Healthy

If your iron levels are low, you may be feeling sluggish and find it difficult to muster up the strength or energy to get through a workout. The Nutrition Twins explain why iron is so important and what you can do to boost your iron intake.

Active Nutrition DO YOU NEED AN OIL CHANGE? WHICH FATS YOU SHOULD BE EATING

DO YOU NEED AN OIL CHANGE? WHICH FATS YOU SHOULD BE EATING

From the “low-fat” craze of the ‘80s and ‘90s to the renewed love for fat sparked by the Paleo movement, many people are confused and unsure about fat; specifically, how to tell the good from the bad and how much to have. Here’s what you need to know about the different forms of dietary fats and how they can affect your risk of disease and overall health.

Active Nutrition Do You Need More Protein?

Do You Need More Protein?

In the age of information, it seems as if everyone has an opinion on just about every subject, and arguably few areas are more heavily contested than nutrition. One search of the Internet is likely to turn up conflicting information—especially when it comes to how much protein you require.

Active Nutrition 3 Macro-friendly Desserts

3 Macro-friendly Desserts

Learn the secrets to being able to enjoy sweets and not have them wreak havoc on the body, along with three macro-friendly dessert recipes that are sure to satisfy any sweet tooth.

Active Nutrition What Do our ACE Pros Eat for Breakfast?

What Do our ACE Pros Eat for Breakfast?

We’ve all heard that breakfast is the most important meal of the day. Start your day off right with these breakfast tips and recipes from some of our favorite ACE Pros.

Active Nutrition 5 Food Tricks to Boost Your Mood

5 Food Tricks to Boost Your Mood

If you’ve got the summertime blues (or the blues at any time of year, for that matter), don’t fear—these mood-boosting food secrets can help put a little extra pep in your step.

Active Nutrition 8 Food Facts Every Athlete Should Know

8 Food Facts Every Athlete Should Know

Whether your goal is to get lean, improve performance, or build muscle, proper nutrition is one of the key factors to success.

Active Nutrition How to hit the grocery store with health in mind

How to hit the grocery store with health in mind

Go to the grocery store prepared, with a list in hand, don’t dabble much in the middle aisles, and look for short, clean ingredient lists with a skeptical eye for misleading label terms.

Active Nutrition Essential Snacks For The Gym Bag

Essential Snacks For The Gym Bag

Heading out to the gym? Knowing what nutritious snacks to pack can help take your workout and recovery to the next level.

Active Nutrition 3 Trendy Foods That Live Up to the Hype

3 Trendy Foods That Live Up to the Hype

The Nutrition Twins usually advise their clients to avoid diet trends like the Cabbage Soup Diet and the Master Cleanse because they aren’t worth the hype. However, when it comes to trendy foods, some are absolutely worth integrating into your regular eating repertoire. Here are three trendy foods that pack such a nutritional punch that they’re worth including in your diet.

Active Nutrition 4 Super Summer Smoothie Recipes

4 Super Summer Smoothie Recipes

Summertime treats can conjure up childhood memories of ice cream cones and milkshakes. But if you’re watching your waistline, smoothies are a smarter choice when the summer heat hits.

Active Nutrition 5 Nutrition Mistakes to Avoid This Summer

5 Nutrition Mistakes to Avoid This Summer

The last thing you want to do when the sun is out and you’re on vacation is to worry about what you eat and if you’re sabotaging your diet. But here’s the good news: Summer eating doesn’t have to be stressful. Here are five common nutrition mistakes that most of us are guilty of making at times, and easy ways to fix them so you don’t have to stress this summer.

Active Nutrition 21 EASY FOOD SWAPS

21 EASY FOOD SWAPS

If you want to achieve better health by making changes to your diet, one critical success factor is taking small steps. These small steps pointed in the right direction will lead you to success in your bigger health and fitness goals. Making many dietary changes all at once can be a resister for disaster; instead, learn to make small changes over a period of time, which is a recipe for success. Try introducing these easy food swaps into your snacks and meals.

Active Nutrition Macronutrient Needs Based on Goals

Macronutrient Needs Based on Goals

All food can be broken down into three macronutrients: protein, carbohydrates and fat. This guide to macros will help you to understand what role each macronutrient plays in the body, as well as the best food sources for each one.

Active Nutrition Epigenetics: Passing on obesity or other health paramaters through genes

Epigenetics: Passing on obesity or other health paramaters through genes

You have more control over your physical health and well-being than you may realize. Learn how exercise can positively impact obesity, even if the tendency toward overweight and obesity runs in your family.

Active Nutrition How to Slash Your Sodium Intake

How to Slash Your Sodium Intake

Is it time you started slashing sodium from your diet? As the world’s most prolific (and certainly the cheapest) food preservative, sodium is added to many of the foods we eat. Learn how to spot added sodium in prepared foods and how to prepare a low-sodium seasoning substitute. Even if you aren’t sodium sensitive, it’s a good idea to analyze your diet and see where you might be able to shrink your sodium intake.

Active Nutrition How to Determine Macronutrient Needs Based on Goals

How to Determine Macronutrient Needs Based on Goals

“Macronutrients” (or macros, as some call them) and macronutrient profiling (the customization of ratios to fit an individual’s health or fitness goals or needs) are hot topics these days. But what exactly do these terms mean for you and your clients? Here is a review of some basic recommendations for macros, along with some strategies to help educate clients on their individual nutritional needs.

Active Nutrition Ingredient Swaps for Clients With Food Intolerances and Allergies

Ingredient Swaps for Clients With Food Intolerances and Allergies

If you or someone you know has an allergy or intolerance to a particular food, knowing how and what to substitute in recipes will make food preparation easier. Here are substitutions that offer similar flavors, textures and nutrients to the eight most common food allergens, along with ingredient names of hidden sources of these foods.

Active Nutrition Food Combining: Is it a Good Thing?

Food Combining: Is it a Good Thing?

Proponents of food-combining dietary strategies believe that digestive processes—including the release of digestive enzymes—vary greatly depending on the type of food that’s being digested. Therefore, these diets claim, when the “wrong” foods are eaten together, unhealthful and even toxic effects occur in the digestive tract. But is this really true? Read on to learn how food combining stacks up as a dietary and health practice.

Active Nutrition How to Choose the Right Protein Bar for You

How to Choose the Right Protein Bar for You

There’s no question that nutrition bars are convenient, but are they really the best food option? To help you make informed choices, here are the five key factors you need to consider when choosing a bar, along with a nutritional breakdown of some of the most popular bars on the market today.

Active Nutrition What You Need to Know About Nutrient Timing

What You Need to Know About Nutrient Timing

As trainers and athletes, we have been told for years that nutrient timing is crucial and that we are “wasting our workout” unless we ingest a post-workout shake immediately. To help clear up some of the confusion, here’s what you need to know about nutrient timing.

Active Nutrition 3 R’s of Workout Recovery Nutrition

3 R’s of Workout Recovery Nutrition

As a health and fitness professional, you need to help your clients follow the three “R’s” of recovery—refuel, rebuild and rehydrate—which are essential for maximizing the training effect. Here is a brief overview of the three R’s of recovery, plus sample recovery diets for three specific workouts.

Active Nutrition Health Benefits of Winter Squash

Health Benefits of Winter Squash

Loaded with antioxidants, fiber and essential vitamins and minerals, winter squashes come in a variety types and flavors, and can be used as a main course or a side dish. Here is a breakdown of the benefits of some of the more common types of winter squash.

Active Nutrition Health Benefits of Resistant Starch

Health Benefits of Resistant Starch

Food starches have earned a bad reputation among low-carb adherents, but resistant starch—a type of starch that is not digested in the stomach or small intestines, and reaches the large intestine or colon intact—actually has numerous health benefits. Learn about the different types of resistant starch and how these foods can help improve both gut and overall health.

Active Nutrition 4 Nutrition Trends to Look Out For in 2016

4 Nutrition Trends to Look Out For in 2016

Nutrition trends come and go each year. And, while some should have never happened in the first place, others should probably stick around for the long haul. Here is the Nutrition Twins’ 2016 trend forecast featuring the nutrition trends they think should hang around until 2017 and beyond.

Active Nutrition The Importance of Healthy Fats

The Importance of Healthy Fats

Research around the importance of fats in the diet continues to grow and results repeatedly underscore the importance of a healthy meal plan that focuses on moderation vs. a restrictive diet. When it comes to healthy fats, here’s what you need to know.

Active Nutrition Add These 3 Healthy, Creative Recipes to Your Thanksgiving Day Menu

Add These 3 Healthy, Creative Recipes to Your Thanksgiving Day Menu

A typical Thanksgiving meal contains more than 3,000 calories, but you don’t have to break the calorie bank to enjoy your favorite fall foods. Here are three delicious and healthy dishes you’ll want to add to this year’s Thanksgiving feast.

Active Nutrition Nutrient Dense vs. Calorically Dense Food

Nutrient Dense vs. Calorically Dense Food

Have you ever been told to eat “nutrient-rich” or “nutrient-dense” foods? Or to stay away from foods that have “empty calories”? When terms like these are thrown around, it’s easy to get confused. Learn about the concepts of nutrient density and caloric density and what roles they play in a well-balanced diet.

Active Nutrition Tips for Clients Who Want to Start a Weight Loss Program

Tips for Clients Who Want to Start a Weight Loss Program

Nutrition can make or break your client’s weight-loss program. While it’s vital to stay within your defined scope of practice as a health and fitness professional, helping clients achieve their goals and maintain those numbers beyond the short term with an expert nutrition plan and tips is always part of a successful program. Give your clients the best possible chances for weight-loss success with these 10 essential tips.

Active Nutrition Food Swaps for Increased Energy

Food Swaps for Increased Energy

Success depends upon more than just regular training sessions. Learn how you can support your clients’ training program and busy lifestyles with energy-boosting eating plans and foods swaps like these for increased energy and drive.

Active Nutrition 3 Healthy Vegetarian Recipes

3 Healthy Vegetarian Recipes

There’s no question that, when carefully planned, a plant-based diet offers a wide range of health benefits, including a lower risk of some diseases. Eating less meat may also be less expensive and better for the environment. If you’ve been trying to incorporate more plant-based proteins into your diet, here are three easy and delicious recipes to help you get started.

Active Nutrition 18 Healthy Fall Recipes You Must Try

18 Healthy Fall Recipes You Must Try

Fall veggies are loaded with good-for-you nutrients. While some fall veggies help to boost mood, others boost energy, fight stress and bloat—all things most people are looking to do as the cold winter months begin. Whether it’s the back-to-school whirlwind, the upcoming holidays, or simply the stress of everyday life starting to catch up with you, these fall recipes are for you.

Active Nutrition The Worst Foods to Eat After a Workout

The Worst Foods to Eat After a Workout

Depending on timing, amounts of food and combinations of macronutrients, nutrition can either amplify your clients’ efforts in the gym or detract from them. Learn how you can help your clients make better food choices immediately following their workouts.

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