Nutrition – Page 2 – Team Robertson

Eating Disorder vs. Disordered Eating

October 16, 2016

Most of us have heard the terms disordered eating and eating disorder. Are they related? What do they mean? Are they preventable? This blog tackles both of these topics and how to keep yourself on track for healthy eating habits. First, let's start with disordered eating. Disordered eating is just what it sounds like. If you are guilty of this, these are some of the categories you might fit into- emotional eaters (stress/boredom/fatigue), depressed about food, social anxiety about food, yo-yo dieting, guilt from eating bad, guilt from lack of exercise, orthorexia (obsession with eating healthy), low self-esteem, weight fluctuations. Some of you are probably thinking "I have all of these!" but before you become a hypochondriac, l can assure you we all have had...

Supplements

May 17, 2016

Fitness, Nutrition

The supplement industry is a billion dollar industry with products that can be found almost anywhere food is found these days. Does the average person need to take supplements? If you are in optimal health and eating a diet with plenty of lean meats, fats, fruits, and vegetables then you probably don't need to take any supplements at all. Through the years I have witnessed firsthand many people overloading on a million different vitamins just for it to end up being a total waste of money. What nutrients a person needs is very individual however, and the only real way to know what your missing is by a simple blood panel. With that being said, there are 2 supplements I have found that a large...

Powerful Veggies

May 3, 2016

Education, Nutrition

It is quite obvious by now that the one food group you should be consuming the most of are vegetables. It is also the one food group I can think of that gets no bad press either! The diseases that vegetables prevent would not fit into this blog there are so many. I personally like to think of vegetables as medicine, since they essentially are and some of the compounds are hard to pronounce as well! There are some veggies that are a better choice as far as getting the most nutrition from each serving. Most people don't consume anywhere near enough of these foods and could use at least 2-3 cups a day of vegetables. If you are picky about a variety of different...

Sugar Burner or a Fat Burner?

April 25, 2016

Education, Nutrition

A hot topic in nutrition today is becoming a fat burner. This is the most optimal way to keep body fat low, as well as help ward off different diseases. A sugar burner is just what it sounds like, where a person is burning sugar to rely on energy. A fat burner gets their energy from stored body fat that they carry with them at all times. Most of us have plenty of that to go around, but the key to becoming a fat burner is gradual and can take as long as 6 months or even longer in some cases. How do you even know you are a sugar or fat burner? I created my top 5 list below to help find out whether...

Inflammation

April 6, 2016

Education, Nutrition

Controlling inflammation is a hot topic today in disease control. Acute inflammation is actually a good thing (think bee sting, poison ivy) that comes on fast and happily leaves the body fast as well. Chronic inflammation is the one we need to worry about and can wreak havoc on the body with disease like atherosclerosis, cancer, depression, diabetes, alzheimer's, autism, obesity, and arthritis to name a few. I don't know about you, but I don't want any of these diseases! Below is my list of top foods to eat to combat inflammation, as well as my list of foods to avoid. Keep in mind the key take away is eating as many NATURAL foods as possible! 1. Omega 3 fats- This might sound like an easy...

Best Probiotics

March 29, 2016

Nutrition

Here in 2016 we are constantly hearing about probiotics, prebiotics, fermented this, etc, etc. The interest of getting enough probiotics in your body has turned into a huge market for the consumer with a lot to gain in their health. The vast majority of yogurt brands that have come on the scene is proof that this is happening at a fast rate. Are probiotics a miracle cure? Do they really help our bodies that much? Some of the benefits include- Irritable bowel syndrome, infectious diarrhea, eczema, urinary tract infections, yeast infections, allergy prevention, strengthened immune system, weight loss, stronger teeth, decreased blood pressure, as well as enhanced exercise recovery. In this blog, I am going to list my top 5 favorite probiotic food choices and...

Ketosis

March 9, 2016

Nutrition

In today's world there seems to be a lot of attention on a low carb, high fat diet.The basic premise is to increase your percentage of fat and protein, while decreasing your percentage of carbohydrates which leads to a state of ketosis. When you take someone that starts this nutrition plan, there are several changes going on. Without this turning into a Biochemistry class, I am going to discuss what ketosis is, the benefits, as well as the pro's and cons of following a ketogenic diet. First lets start with what ketosis is. Ketosis is when your body's energy supply comes from ketone bodies in the blood. Ketone bodies are a bi-product of fatty acid metabolism in the liver. Using ketone bodies as an energy supply typically...

10 Ways to Burn More Fat

February 5, 2016

Education, Fitness, Nutrition

Whether you are a professional athlete trying to become leaner for your sport, or someone who has been trying to lose weight for health reasons, teaching your body how to tap into your stored body fat as fuel is the key to achieving your weight loss goal. In the list below I have compiled my top 10 ways to maximize your metabolism to pull from stored fat instead of ingested carbs. 1. Intermittent Fasting- This is key to long-term sustainability in your body becoming a fat burning machine. The idea is to eat all of your calories in a short window of 6 to 8 hours. Not only will this help your body burn stored body fat, but it will also make your day much easier...

Top Foods for Exercise Recovery

January 18, 2016

Education, Fitness, Nutrition

There are countless methods to enhance exercise recovery, good nutrition and hydration standing out as two of the most beneficial. These are my top 10 favorite foods for post workout recovery. 1. Plain greek yogurt with fruit- Greek yogurt provides anywhere from 15-25 grams of protein in 1 cup, and most fruit has enough simple sugars to create the perfect post workout snack 2. Omelette- Anyone in my family knows this is my all-time favorite post workout dish. I usually start with 2 whole eggs, 2 egg whites, 1/2 cup of cheese and my roster of veggies I choose from are - broccoli, tomatoes, peppers, brussels sprouts, spinach, kale, and onions. This meal will give me about 400 calories total that includes 30 grams of fat, 30-40...

Why I Intermittent Fast, and Why YOU Should Consider it TOO!

November 17, 2015

Education, Nutrition

Everyone today is looking for a shortcut to lose or maintain lean body weight. From professional athletes to the obese, there is countless information on the best approach for weight loss. One approach I have found to work for everyone is called intermittent fasting. When most people think of fasting they think starving oneself for as long as possible, which is not what intermittent fasting is at all. Intermittent fasting is simply shuffling from periods of fasting to non-fasting in a 24 hour period, and can have numerous health benefits other than weight loss. I started intermittent fasting myself by default about 15 years ago when I would taper for an Ironman race. My approach was very simple in that I would do my first and/or...

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