The best foods to eat after a workout depend on your individual nutritional needs and goals, but in general, a post-workout meal or snack should contain a combination of carbohydrates and protein. Carbohydrates are important because they help to replenish glycogen stores, which are depleted during exercise, while protein helps to repair and rebuild muscle tissue. Here are a few examples of good post-workout meals or snacks: A turkey and cheese sandwich on whole wheat bread with a side of fruit. A Greek yogurt with berries and a drizzle of honey. A protein shake made with a scoop of whey protein powder, a banana, and a cup of milk. A hard-boiled egg and an apple. A quinoa bowl with grilled chicken, roasted vegetables, and avocado. It’s important to try to eat within an hour or two of finishing your workout, as this is when your body is most receptive to...Read more

There is no one-size-fits-all answer to the question of whether fats or carbs are better for you, as the optimal balance of these nutrients will depend on a variety of factors, including your age, gender, weight, activity level, and overall health. Some people may benefit from a diet that is lower in carbs and higher in fats, while others may do better with a diet that is higher in carbs and lower in fats. Here are a few things to consider when deciding whether fats or carbs are better for you: Fats are an important source of energy for the body and are necessary for proper brain function. They also help the body absorb certain vitamins and minerals. However, not all fats are created equal. Fats found in animal products superior while fats in processed foods are not. Saturated fat can increase the risk of heart disease when consumed in...Read more

Integrative medicine is an approach to healthcare that seeks to combine the best of conventional Western medicine with the best of complementary and alternative medicine (CAM) therapies. Nutrition is one of the key components of integrative medicine, as the foods we eat play a critical role in maintaining overall health and wellness.One of the core principles of  Eat By design is the use of whole-person, which looks at an individual’s physical, emotional, spiritual, and social well-being to determine the most appropriate approach to nutrition.  Nutrition is often considered as one of the cornerstones of this holistic interactive approach  as it is thought to play a crucial role in the prevention and treatment of many chronic diseases. A Nutrition therapy practitioner can be used in a variety of ways to support integrative medicine protocols. For example, dietary interventions may be used to help manage the symptoms of chronic conditions such as heart...Read more

Set a good example: If your kids see you making healthy food choices, they are more likely to follow suit. Try to limit your own intake of sugary foods and drinks and opt for healthier options instead. Limit sugary drinks: Sugary drinks, such as soda and  fruit juices, can be a major source of added sugar in kids’ diets. Try to limit these drinks and opt for water or whole milk instead. Offer healthier snack options: Instead of sugary snacks like cookies or candy, try offering your kids healthier options like fruit, vegetables, hard boiled eggs and unsalted nuts. Read labels: Look for added sugars on the ingredient list of packaged foods and try to choose options with less added sugar. Make meals and snacks at home: Cooking at home allows you to control the ingredients in your kids’ meals and snacks, which can help you reduce the amount of...Read more

Have you ever noticed that the foods you eat can affect your mood? It’s true – what you put into your body can have a big impact on how you feel emotionally and mentally. That’s why it’s important to pay attention to the foods you eat, especially if you’re dealing with mood-related issues such as anxiety or depression. Some foods, such as processed and sugary snacks, can lead to a quick burst of energy followed by a crash, which can leave you feeling irritable and low. On the other hand, foods that are rich in nutrients and healthy fats, such as fruits, vegetables, and whole grains, can provide sustained energy and support brain function, leading to improved mood and overall well-being. One way to track the relationship between food and mood is to keep a food and mood journal. In this journal, you can record the foods you eat and...Read more