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  • Peanut butter vs. almond butter... how do these two spreads compare? ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ PEANUT BUTTER:⠀ ✅ Slightly higher protein content compared to almond butter⠀ ✅ Much cheaper depending on location (usually around 3-4x less expensive!) ❌ Beware added sugars and hydrogenated fats⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ALMOND BUTTER:⠀ ✅ Superior source of fiber & many vitamins (like vitamin E) and minerals (like magnesium)⠀ ✅ Contains what I consider a healthier fat profile: fewer PUFAs (polyunsaturated fats), slightly better omega-3:omega-6 ratio, and more monounsaturated fat ❌ Beware added sugars⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
  • From @infofit - Can Human Growth Hormone (HGH) Be Increased Naturally? Low HGH levels can negatively impact your quality of life by increasing your risk of disease. Optimal levels of this important hormone are especially critical during weight loss, for recovery from injury and when trying to boost athletic performance. Many people are unaware that diet and lifestyle choices can make a big difference in your Human Growth Hormone levels. Check out the tips below to learn how to naturally increase your HGH levels safe and effectively. Nutritional Support for HGH Secretion Food is what fuels us in life and what we choose to put into our bodies can significantly affect how our body develops. Nutrition can, of course, influence how we produce HGH. The foods we consume will either increase our HGH secretion or send it spiraling down. Diets rich in the wrong type of carbohydrates have been shown to significantly decrease HGH secretion. According to a study published by the Journal of Clinical Endocrinology and Metabolism in 1976, men who got 80 % of their calories from carbohydrates saw a significant drop in their HGH levels. Compared with men who followed a diet that was 40 % carbohydrates, 40 % fat and 20 % protein. They were able to sustain normal HGH levels. Researchers published a study in 2012 in Growth Hormone and IGF Research with findings that specific macro and micro nutrients increase HGH (8). Food specifically high in vitamin C including citrus fruits, strawberries, raspberries, kiwi, mango, broccoli, bell peppers, leafy green vegetables and tomatoes were especially helpful with promoting HGH release. Also included in the study and shown to be beneficial were all plant-based foods provide dietary fiber, including fruit, vegetables, whole grains, nuts and seeds. Dried beans, peas and lentils are especially rich in fiber. The amino acid Arginine has also been shown to increase the release of HGH. Most people get plenty of this essential nutrient through the consumption of protein sources such as meat. Learn more with the full article 👇🏻👇🏻👇🏻 https://www.infofit.ca/increase-human-growth-hormone-hgh-naturally/ #nutrition #fitness #health
  • The kettlebell single leg deadlift is a great functional fitness workout
  • Hey friends look at this retired Iron man. Prescription is resistance training, which is more important than endurance training the older we get
  • IS HIIT INTERVAL TRAINING GOOD FOR OLDER ATHLETES? We know that a mix of training intensities can boost metabolism and fitness, and many trainers and gyms use high intensity interval training (HIIT) to stimulate fitness gains and calorie burning, especially for younger athletes. HIIT involves a good warm up followed by several extremely FAST or HARD intervals that are done hard enough that talking is difficult to impossible because breathing and heart rates are very high. The intervals are short (20-30 seconds) followed by at least 30 seconds or more of rest. But is HIIT good for older athletes (over 50)? The answer is “yes” and may even be good with chronic conditions like high blood pressure or some types of heart disease (but please talk to your cardiologist first!!). Less is more when it comes to these types of intervals: 4-8 repeats of 30 seconds with 1-3 minutes rest between repeats, 1-2 times per week is enough, depending on the athlete’s fitness and age. For more information, visit: https://www.ncbi.nlm.nih.gov/pubmed/29416382 #intervaltraining #vancouver #personaltrainer
  • - Don’t fear fats! Whether your goal is fat loss, muscle gain or just maintenance, dietary fats are an important part of a balanced healthy diet. In fact, not having enough fat in your diet can manifest in symptoms like extreme mental fatigue, dry skin, excessive hunger, loss of menstrual cycle, and more. . While some people might fear fats because they think that ingesting fat will “make them fat,” fats are not the enemy and that’s just not the case. While fats are energy dense, (9 calories per gram compared to carbs/proteins which are 4 calories per gram), they’re also very satiating so a adequate portion of fat can leave you feeling fuller. In addition, your body uses stored fat as energy when we go periods of time without food. . 🧠 Did you know your brain needs fat?Brain matter is compromised of about 60% fat (when drained of water). Monunsaturated fats like olive oil, avocados, almonds, and eggs can also increase production of acetylcholine, a neurotransmitter that plays an important role in learning and memory. . 🌡  Fats protect and insulate your body. The layer of fat under your skin help regulate internal body temp. Vital organs, like your kidneys, have a layer of fat around them that acts as bubble wrap to protect them. . ✨ When it comes to creating new cells, fats are used in the production of phospholipid cell membranes and hormones. Communication between cells is also dependent upon lipids. . Some of my favorite healthy fats to include in my nutrition plan are eggs, salmon, almonds, other nuts, olives/olive oil, grass-fed meats. What are your go-tos? . Hope you found this helpful! Xoxo, Amanda . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #healthyfats #foodprep #paleofood #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #meals #healthyliving #olives #healthylifestyle
  • Hello friends. Were you aware that it's about 2000 steps for a mile. So 10,000 steps is 5 miles.
  • Less than a week until Christmas. Get in the spirit with this fun Christmas tree workout! 🎄
  • ⠀ The outside one-third of the meniscus has a rich blood supply. A tear in this "red" zone may heal on its own, or can often be repaired with surgery. A longitudinal tear is an example of this kind of tear.⠀⠀⠀ ⠀⠀⠀ In contrast, the inner two-thirds of the meniscus lacks a blood supply. Without nutrients from blood, tears in this "white" zone cannot heal. ⠀⠀⠀ ⠀⠀⠀ 🤔 So what's the best test to assess for meniscal lesions? The best we can do in practice is to rely on a thorough patient-history, which includes locking and giving way during daily activities, a history of twisting while weigh bearing hyperflexion of the knee, joint line tenderness (also kind of a test already), minimal to moderate synovial swelling, pain on forced flexion, limited extension with spring block end feel and refer for an MRI in case of a high level of suspicion. Other tests such as the Thessaly, Apley, and Mc Murray test have limited ability to diagnose meniscal lesions.⠀⠀⠀ ⠀⠀⠀ Treatment? Surgery? Conservative? PLACEBO????⠀⠀⠀ ⠀⠀⠀ 📚 The study of Sihvonen et al. (2013) who compared the results of a sham surgery for degenerative meniscal tears to partial arthroscopic meniscectomy showed the following:⠀⠀⠀ ⠀⠀⠀ 👉🏼 There was no significant difference in improvement measured by the Lysholm knee score, WOMET score and knee pain after exercise. Frequency for the need for susequent knee surgery was not statistically different either.⠀⠀⠀ ⠀⠀⠀ However, the direct conclusion that meniscectomy in degenerative tears is useless is not necessarily correct: Even if the effect that was shown is due to placebo, which other technique (which is ideally less invasive) is going to give us a similarly strong placebo effect?⠀⠀⠀ ➖➖➖➖➖➖➖➖➖➖➖

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