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You Can’t Out-Train a Bad Diet



health1_2017If there’s one thing I’ve learned from years of helping people reach their fitness goals it’s that no one plans to fail, but too many of us fail to plan. This is especially true for nutrition. No matter what your age or level of athletic activity, how you eat is as important as how you exercise.

Our understanding of nutrition has changed over the past decade. The groundbreaking work of Walter Willett, chairman of the department of nutrition at Harvard School of Public Health, has helped us understand the implications of the type of calories we consume. And while there is a glut of diets, each with different formulas for success, there are certain basic facts to keep in mind about how to eat.

We need a daily supply of the energy nutrients carbohydrates, fats, proteins along with vitamins, minerals, and water. It is always best to get these nutrients by eating food that is fresh and as close to its natural form as possible. While it is simplistic to label foods as good or bad, there are better and worse times to consume certain nutrients.

Carbohydrates have become the dietary boogeyman that fats used to be a few years back. But they are still our body’s primary source of fuel. Eating whole grains and plenty of vegetables provides necessary energy without the health risks and weight problems associated with eating refined products, juices, and sweets.

health2_2017Choose whole grains rich in fiber (think dark instead of white) to slow down the absorption of sugar. Bright colored vegetables and fruits contain more nutrients than their lighter-colored counterparts. Making these choices, along with eating good fats and proteins, helps eliminate food cravings and binging.

Fat plays other roles in addition to providing energy. The fat found in plants and cold-water fish, as opposed to the fat in animal products, maintains cell membranes, helps the immune system function, and can lower cholesterol and heart disease risks. Be sure to include extra virgin olive oil, raw nuts, seeds, and avocados as a regular part of your diet.

Include some protein in every meal. Protein often comes with too much of the “bad” animal fat associated with heart disease and certain types of cancer. Good sources of lean protein include poultry, fish, soy, low-fat dairy, raw nuts, seeds, and beans with rice.

health3_2017Our body uses protein to build and repair all of its tissues, and proteins are involved in billions of chemical reactions that occur in our body every second. Muscle is made of protein and one of the reasons to build muscle is that it burns more calories while your body is at rest.

But even with this simple approach to nutrition, many people feel too busy or intimidated to prepare simple, healthy meals at home. Too many of us sacrifice health and wellness at the altar of convenience.

Eating healthy and tasty meals at home or away can be accomplished relatively simply with a little planning. Keeping the proper staples on hand is the key to the easy preparation of healthy and delicious meals. Try these simple tips for shopping and food preparation:

  • Spend the majority of your shopping time and grocery budget on the perimeters of the store. Here you can find fresh, whole foods such as vegetables, fruit, fish, poultry, lean meat, and yogurt.
  • Keep an adequate supply of the following: onion, garlic, shallots, extra virgin olive oil, balsamic vinegar, whole grains (brown rice, quinoa, millet, and barley), herbs and spices, natural low-sodium chicken broth, Dijon mustard, canned beans, raw nuts, and seeds.
  • Read labels to check sodium content and choose low-sodium options. If you don’t recognize an ingredient on a label, choose another item.
  • Prepare some base dishes from which you can build delicious meals by cooking whole grains and oven-roasted vegetables in advance. Grains can be reheated and placed atop greens or mixed with vegetables as a base rich in nutrients.
  • Add lean protein by using previously cooked chicken or turkey breast, canned tuna or salmon, tofu, hard-boiled eggs, or lightly toasted raw nuts and seeds.
  • Keep a bottle of balsamic vinaigrette made with extra virgin olive oil in your refrigerator and pour on a tablespoon to add flavor as well as good fat.
  • Use raw nuts and seeds, fruit, cheese, and cultured yogurt as snacks or dessert.
health4_2017Remember, achieving fitness is all about stimulus and response. What you put into your body after working out is as important as how you train. For the next installment I will describe our approach to personal training.

Bruce Cohn
www.brucecohnfitness.com


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The Nike VaporMax debuted last weekend to usher in one of the most Nike Juvenate successful Air Max Day launches since Nike started celebrating the history of visible air every March 26th, and now that we’ve seen the silhouette arrive at retailers, there are even more colorways coming in Nike Flyknit Trainer the near future. If you haven’t yet, check out our full preview of the Nike VaporMax Summer 2017 Collection which now adds a new women’s option into the mix with this VaporMax White Blue.This Nike Air Max 2017 is as close we’ve seen the Nike VaporMax come to a Triple White look yet, as the premium NikeLab update features white on white Flyknit with a pastel shade of blue peeking through the Nike Flyknit Air Max underlying Dynamic Flywire cables and white Swoosh branding. An icy outsole is thrown in for good measure. Nike has been dropping gender exclusives of the Nike VaporMax since day one with the special edition Nike Air Max Zero COMME des Garcons collaboration and a few colorways slated for the near future, and this could be one of those pairs designated for a women’s only drop. Stay tuned for a Release Date right Nike Roshe Run here on Sneaker News and check out more photos below.
The latest COMME des GARÇONS x Nike Air Pegasus ’83 celebrates the grand opening of “Rei Kawakubo/COMME des GARÇONS: Art of the In-Between” at Nike Air Yeezy 2 the Metropolitan Museum of Art. This expands the partnership with both CDG and Nike Sportswear that will become available tomorrow.Dressed in a sleek Black and Metallic Gold color scheme. This Nike Air Pegasus ’83 Nike Free Flyknit by COMME des GARÇONS features a Black suede upper with a leather Nike Swoosh and heel tab. Other details include a Gold welded CDG logo on the foxing atop a full Black rubber sole.Look Nike Air Max Tavas for the COMME des GARÇONS x Nike Air Pegasus ’83 to release on May 2nd, 2017 at the Metropolitan Museum of Art Store in New York City.
While nothing may ever surpass the level Nike Outlet of hype that LeBron James received before being selected first overall in the 2003 draft, Lonzo Ball may have more of a spotlight than the King ever did. That’s mostly in part due to Nike Yeezy his outspoken father Lavar, who went as far as claiming he’d beat Michael Jordan in a game of one-on-one in their respective primes. That’s not the only outlandish statement father Ball has allowed to Nike Flyknit 4.0 spill out of his mouth, and his penchant for the limelight has clearly rubbed some individuals the wrong way – namely George Raveling, an influential figure in basketball and current executive at Nike. He Nike Shoes says Lavar Ball is “the worst thing to happen to basketball in the last hundred years”, which may suggest that Nike wouldn’t want to deal with the Lonzo’s baggage.Of course, one of Lavar Ball’s Nike Huarache most laughable statements was his $1 billion demand from a shoe company to sign all three Ball brothers. Lonzo, while talented, has yet to play in an NBA game, while siblings LiAngelo is entering Nike Air Max college this Fall and LaMelo is still in High School. Lavar also manages his family’s personal label called Big Baller Brand, which currently sells screen-printed t-shirts for $50.
You never asked for it, but Nike Air Max it’s here. Nike Sportswear re-imagines the original Hyperdunk as a lifestyle silhouette once again for the new Hyperdunk Low Craft. Following up the Hyperdunk Lux that debuted last year, the revolutionary basketball shoe from Nike Air Huarache 2008 is back in its most unusual remodel ever, featuring a low cut design built in suede with a neoprene collar. While most of the upper looks nothing like the Hyperdunk, the original heel Nike Shoes piece and sole remain. The lifestyle makeover for the Hyperdunk debuts in two tonal uppers of olive and Team Red, arriving now at international retailers and soon here in the US.
The return of Cheap Nike Air Max the atmos x Nike Air Max 1 “Elephant” has no doubt been one of the biggest stories in the sneaker world so far this year, so this upcoming colorway of the Nike PG1 with Nike Flyknit Lunar 3 a similar look should definitely pique the interest of many. No, there’s no elephant print, but the combination of black, white, and turquoise on the suede and mesh upper should definitely have you thinking Nike Internationalist of the beloved Air Max 1 colorway. today we get a preview of the upcoming PG1 in kid’s sizing, and we expect it to also release for men. Stay tuned to Sneaker News for Nike Flyknit Chukka further updates on one of the best versions of Paul George’s first signature shoe we’ve seen yet, and if you happen to need the kid’s sizing right away, pick them up now on eBay.
Nike Outlet Store />Originally released in 2012, the Nike Air Foamposite One Metallic Red will be making a return to celebrate the model’s 20th Anniversary. This will mark the first time Nike Sportswear will be re-releasing the Nike Roshe Flyknit popular Nike Air Foamposite One in its original “Metallic Red” colorway. The release will return in true form with its classic finishes recognized by many.Dressed in a Varsity Red, Black and White color scheme. Nike Flyknit This Nike Air Foamposite One comes outfitted in a Metallic Red Foamposite shell, complete with Black nubuck detailing and a traditional icy translucent outsole.Look for the Nike Air Foamposite One “Metallic Red” to release nike free 4.0 flyknit on May 19th, 2017 at select Nike Sportswear retailers and Nike.com. The retail price tag is set at $230 USD.
More Nike PG 1 fire coming your way. This time around it’s in the Nike Air Presto form of an Elite Youth Basketball League (EYBL) colorway. For those of you not too familiar with EYBL, it’s “Nike’s attempt to put a stronghold on girls basketball. The concept in its purest form makes since, put together the best teams possible, play in a Nike Shox national league where each game is important to your standings, have a playoff system to crown a true champion.”The Nike PG 1 EYBL opts for a bold motif as the Anthracite upper is contrasted by the colorful inner bootie that utilizes graphics that represent EYBL cities. Additional pops on the shoe include the jeweled-iridescent Nike Swoosh and Nike Store the speckling on the midsole. Don’t get too hyped though because there don’t appear to be dropping anytime soon, but expect to see them in action as EYBL participants along with Paul George are Nike Air Force 1 expected to be rocking these in the near future. Thoughts on the newest PG 1?
If you were hoping to have a shot at grabbing the atmos x Air Jordan 3 x Air Max Nike Air More Uptempo 1 Pack this weekend through nike.com or SNKRS then we’re sorry to pass on the bad news but Nike has announced that they will not be releasing the pack online.This highly coveted collaboration takes Nike Air Max 2016 the Air Max 1 atmos Elephant that released back in 2007 and gives it a few minor changes as well as includes a brand new colorway of the Air Jordan 3 that takes inspiration Nike Air Max Thea from another Air Max 1 atmos collaboration. That means the only way to get your hands on this pack will be through higher end boutiques. Retail price will be $400 for the pack. Good nike free 5.0 luck if you’ll be going after a pair.
As part of a Nike Blazer Studio Low “Croc” Pack that also included a “Desert Ochre” colorway, we now take a look at the Nike Blazer Nike Air Max Outlet Studio Low Black Croc edition. The highlight to these releases is its Alligator/Croc-like skin pattern covering the entire upper. Giving the shoe a luxurious style are rope laces, cork insole, White midsole and Gum nike free trainer 5.0 rubber outsoles.Check out the additional on-feet images below and you can now find the Nike Blazer Studio Low “Black Croc” arriving to select Nike Sportswear retailers, including shops like Titolo. The retail price tag Nike Flyknit Racer is set at $110 USD.

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