Hydration science, recovery, and safety.
Research-backed writing on hydration monitoring, athlete recovery, occupational safety, and nutrition from the Intake Health team.
Gout and Exercise: Finding the Right Balance
Living with gout can be challenging, but with proper management, individuals can lead active and fulfilling lives. Exercise and nutrition play crucial roles in managing gout symptoms and improving overall health. In this post, we'll explore the relationship between gout and physical activity, offer exercise tips, and discuss dietary considerations to help keep gout under control.Gout and Working OutGout is a form of inflammatory arthritis that causes sudden and severe pain, often in the joints.
Comparing Hydration Testing Methods: Urine Color vs. Body Weight
There are many different methods for testing hydration status. That's because hydration (and dehydration) is actually a fairly complex process. We've already compared urine color versus saliva; in this post, we'll compare urine color versus body weight for measuring hydration.When is body weight best for hydration monitoring?Body weight measurements work very well for assessing changes in hydration. In fact, body weight change is often used as a gold standard comparator in research articles int
The Most Important Time to Focus on Heat and Hydration
As temperatures climb, the anticipation for summer sports begins to bubble up. But with it, a concern: heat acclimation.
Hydration Beyond the Bottle: Hydrating Foods
It's not just water that's important for hydration. Foods are hydrating too. See our ranking of over 5,000 foods by water content.
Hydration Testing Method Comparison: Urine Color Vs. Saliva
In this article, we’ll discuss the pros and cons of urine color vs saliva for hydration testing.
Colorado Buffaloes Taking InFlow to New Heights
You may have been hearing more and more recently about the University of Colorado, but the team behind the team(s) has been raising the bar for athlete support in Boulder for some time now.Dana Bielinski, MS, RD, Performance Technology and Research Dietitian at University of Colorado keeps a full plate when supporting student-athletes in Boulder. For those who have played on the road in Colorado in any sport, you know how much coaches ask about preparing for the altitude and time zone differenc
InFlow Highlighted at 1st Ever Elite Operator Course by Performance Nutrition Professionals
Jennifer Gibson, MS, RD, CSSD, ISAK3, and Dr. Dana Lis, PhD, RD, CPT, ISAK1, co-founders of Performance Nutrition Professionals (PNP), hosted their first Performance Nutrition Elite Operator Performance Nutrition Course in Colorado Springs this past June. The hydration module included several common, field-leading approaches to assess hydration status of athletes.Judging by the initial response, it's no surprise there are already plans for a follow up course in late 2023 or early 2024. The event
Urine Hydration Science and Guide
Urinary biomarkers are some of the most commonly used markers of hydration status. That being said, the science of hydration is complex. A variety of hydration markers exist with their own respective pros and cons. This is because each marker is measuring a direct or indirect impact of a different physiological mechanism involved with fluid balance. And in fact, there isn't even a universally accepted clinical definition of dehydration, further complicating quantitative measurements.This guide w
Autonomous Athletes: Attaining Elite Performance
Reaching elite levels of athletic performance takes significant commitment. By and large, autonomous athletes are the ones to reach this level, and coaches, athletic trainers, team cultures, and technology alike can all help foster higher levels of increased intrinsic motivation through self-regulation and autonomy. Self Determination TheorySelf-determination theory (SDT) is a psychological framework developed by Dr. Edward Deci and Dr. Richard Ryan in the 1980s that suggests that humans have th
Hydration and Athlete Recovery: Getting Back to Action Faster
Intense physical exercise stresses the body. This stress leads to adaptations that improve your ability to perform athletically. But, importantly, only if you are recovering well. Proper hydration is an important recovery need that can get forgotten to other important elements of nutrition, stretching, rest, and massage. However, since a major goal of recovery-based activities is reducing the overall time for recovery, forgetting hydration is a mistake. Consequences of Inadequate RecoveryOvertra
Feeling the Heat: How World Cup Qualifying is Preparing Teams for Hidden Challenges in Qatar
The pressure is on for squads entering the last round of qualifiers for the 2022 FIFA World Cup being hosted in Qatar. In CONCACAF the battle is on as several teams are vying for the top 3 automatic qualifying spots, with the final round of qualifying having teams play 3 matches in 7 days. In addition to contending with the competition on the field, players are battling altitude, heat, training, time zone shifts, travel, games, fatigue, and the pressure to succeed. All combined, these factors
Pre-Season Performance Science for Soccer
There are some pre-seasons that simply feel like a continuation to the previous year for many pro-soccer clubs. Between play-off runs, groups preparing for international call-ups, or players remaining at the facility to train, all too often the off-season is anything but time off. All of these factors can carry over into pre-season, a time so important for staff and players to maximize preparation for the long haul ahead of them. There are many approaches health and performance staffs use to p
Hydration Safety in the Workplace
It's hard to overstate the importance of hydration for workplace safety. A review of 33 studies and over 13,000 workers identified 35% of these employees experience occupational heat stress after their shift, and a a review of 11 studies and over 8,000 workers showed that 30% of these employees reported a loss in productivity due to heat [1]. A further 15% of over 20,000 workers studies presented with kidney disease or acute kidney injury due to prolonged heat exposure.In fact, BLS statistics sh
Staying Healthy and Hydrated During the Holidays
How can athletes stay hydrated during the holiday season? Despite all of the meals, events, and gatherings scheduled throughout the holidays, keeping adequately hydrated can still be accomplished by planning ahead. Here are some easy tips to keep your hydration on track:Keep Your Hydration Habits for HealthKeep on top of your regular hydration habits before, during, and after your workouts. With all the added events and merriment, maintaining your existing fluid intake habits will be key to f
Hydration Monitoring: Top Methods Used By The Pros
When it comes to health and performance, optimal hydration plays a central role of keeping athletes in the game. Decreases in fluid level leading to a dehydrated state impacts performance in sport, where even losses of up to 2% of an athlete’s body mass can reduce work outputs and endurance. It’s not just endurance that is impacted either, as strength and power losses of up to 5 to 6% can occur at the same status of dehydration. Imagine the circumstance where an athlete is showing up even slight
The Top 5 Ways to Empower Your Athletes and Drive a High Performance Culture
The buzz around international sport for more than a half decade has surrounded the concept of High Performance. While there are varied interpretations of this term, common underlying concepts focus on several key aspects within a team environment...
11 Daidzein Rich Foods Ranked
In this post, we’ll discuss what is daidzein, some of the latest research related to daidzein and health, list daidzein-rich foods, and rank foods based on their density of daidzein.The research linking phytochemicals – the myriad chemicals found in the fruits and vegetables we eat – to health is growing rapidly.Phytoestrogens, including daidzein and genistein, are present largely in soy and other beans and nuts, and are being studied for their potential links to anticancer properties.And while
10 Micronutrients Ultra-Endurance Athletes Need
Optimal nutrition is important for everyone’s health. But when it comes to those training for ultra-endurance events, you need to double down on that advice.Ultra-marathons, iron-man competitions, triathlons - basically, anything at or above 6 hours of constant physiological stress goes in the books as an ultra-endurance event. These require long, intense training regimens to increase strength and aerobic capacity while avoiding negative health risks like muscle tears, stress fractures, gastroin
How to Identify Healthy Proteins for Seniors
Susan Baker is a guest author and the founder of Insurancefaq.net. She strives to spread positive, and useful information for senior’s on Medicaid or afflicted by chronic disease.If there’s anything that surviving through the last year of a pandemic has taught people, it’s that it’s important to take control of our wellness. From our activity level to eating clean, people are actively learning to improve their quality of life. This is especially true of the senior community and those with chroni
A DAY IN THE LIFE OF A SPORTS SCIENTIST
Tracking hydration on a regular basis allows medical and performance practitioners in a team setting to optimize athlete recovery and performance. Hydration is central to basic health and wellness and can prove to be a difference maker in training and competition. Whether it affects decision making, reaction time, or physical performance, the negative impacts of not being optimally hydrated can act as compounders to a variety of elements that detract from team performance. In team sports, one at
Invisible Monitoring: How Top Athlete's Track Health and Performance
For High Performance staff, gathering good data on a consistent basis is a central factor for helping maximize health and performance...
Dehydration and Cognitive Performance: How to Stay Focused
A feeling of brain fog is all too common for most of us. But an important part of your diet may be contributing to a lack of cognitive function and cognitive performance: hydration.Role of Hydration in Cognitive Performance Maintain focus and cognitive function with proper hydration.As we age, there are some declines in mental performance that are to be expected. Some normal age-related changes include decline in tasks that involve attention-switching (multitasking), slower response times, and r
Diseases Caused by Dehydration
Despite the importance of proper hydration, this vital part of our diet is often neglected. Learn about the diseases caused by dehydration.
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Hydration Tracking - [Interviews with the Pros]
“Without proper hydration, everything else in the training of my athletes will fail.” - Jeff Waters, head strength and conditioning coach for pro fighters at Kronk Gym in Detroit and the boxing coach with the Detroit Red Wings.Optimal hydration is critical to optimizing performance during training and an event, as well as for preventing injuries and aiding in post-game recovery. And a good method of hydration tracking can help you monitor your fluid and electrolyte needs.“One thing I always stre
Is Salt Bad for Diabetics?
While it's always a good idea to watch your salt intake regardless of whether you're diabetic, many are still confused about the exact...
Salt and Inflammation: Understanding Anti-Inflammatory Diets
When eating an anti-inflammatory diet, you should avoid eating heavily processed foods like lunch meats and junk food.
Sodium Potassium Ratio: Discover Your Ideal Number
The sodium potassium ratio is the amount of sodium divided by the amount of potassium, and its measurement in urine is an excellent measure of dietary intake, dietary quality, and chronic disease risk.In this post, full of scientific references, we’ll explain what a low and high sodium potassium ratio means, what foods have the best sodium potassium ratio, and how to measure your sodium and potassium ratio on a regular basis.Sodium and Potassium Ratio and Your Dietary QualityMaintaining high die
High Blood Pressure and Exercise
Blood pressure can be influenced by various factors, including diet, genetics, race, age, and exercise. We know, for example, that eating too much salt in our diet is linked to high blood pressure. Unfortunately, high blood pressure that is influenced by genetics, race, or age is not something we can control. Exercising and having a regular workout plan is one factor that we can control and should participate in regularly to improve our blood pressure.Staying Motivated to Exercise to Control Blo
Pregnancy Diet: Proper Nutrition for Each Trimester
Guest Author Bio: Marie Jones is a freelance writer and a mother of two. A movie fan, nutrition enthusiast, and an avid reader.Is there anything more exciting than becoming a parent? In our humble opinion, we’d be hard-pressed to find something that thwarts such an experience. But for expecting mothers, pregnancy can mean a lot of sacrifices and a completely altered lifestyle. It can represent a time of great uncertainty; for example, do you know what you need to eat in each trimester? We’re her
10 Tips to Increase your Vegetable Consumption
The following guest post was written for our blog by Anita Fernandes. Anita Fernandes has been writing extensively on health and wellness for over a decade. She has expertise in nutrition, fitness, public health, and weight loss and has contributed content to a variety of leading digital health publishers. Anita has a unique perspective on healthy living and lifestyle, as she has battled and overcome eating disorders and obesity. She shares her experiences in an effort to help others overcome th
Am I Eating Too Much Salt? (2 Questions to Ask Yourself)
If you are wondering whether you are eating too much salt, you should first congratulate yourself. Identifying high sodium intake as a major source of global health complications30041-8/fulltext) is an important first step towards a healthy diet.And most people could stand to eat less. The average daily sodium intake in the U.S. is nearly 3,600 mg, whereas the recommended upper limit is 2,300 mg. Most of us eat more sodium than the recommended limit everyday.Tracking your sodium intake can be an
Home Remedy for High Blood Pressure that Really Works (5 Techniques)
When you’re looking for home remedies for high blood pressure that really work, it’s good to have some proof to back it up.Track your sodium intake Reduce sodium intake by tracking your consumption.As recommended by the American Heart Association, the American Diabetes Association, the World Health Organization, the National Kidney Foundation, and many othersWhen 156 individuals with chronic kidney disease were asked to report the barriers to adopting a low-sodium diet, a short list emerged. Amo
Sodium Tracker (A Simple, Automated Solution)
Using a sodium tracker can help you elucidate dietary behaviors that are otherwise hard to monitor and track.
Foods High In Potassium (the Ultimate Ranking of Potassium Density)
Foods high in potassium are important for a healthy diet, especially for those individuals looking to lower their blood pressure.Potassium itself helps blunt the hypertensive effects of dietary sodium and relax blood vessel walls. Both of these things are good for managing high blood pressure.But foods high in potassium, as it turns out, are almost always good for you because they happen to be high in all of the other macro and micronutrients your body needs for good health.But unfortunately, mo
How to Track Sodium Intake (10 Step Guide)
If the food is pre-packaged with a nutrition label, skip this step. But, if you prepared your meal from a recipe...
Potassium in Beans (24 Beans Ranked by Potassium Density)
Less than 2% of all U.S. adults are meeting the recommended guidelines for dietary potassium intake. So as all of us could stand to eat more potassium, beans are a great place to start!Potassium plays an essential role in our body’s health and has been shown to improve health when you eat more of it. It’s a fantastic way to lower your cardiovascular disease risk.And beans are a great source of potassium. Calorie-per-calorie, they’re one of the most potassium-rich foods you can eat!Potassium in B
50 Low Sodium Foods (Ranked)
We've ranked the top 10 low sodium foods by food group, and given you an interactive chart to browse for yourself to see just where your...
Lower Blood Pressure Naturally (without Drugs)
If you have high blood pressure (aka hypertension), you’re not alone. According to the American Heart Association, nearly half of US adults have high blood pressure. Though several medications exist to help those with hypertension, there are also ways in which you can lower blood pressure naturally.Comparing Medications to Natural Solutions“What we’re observing from the combined dietary intervention is a reduction in systolic blood pressure as high as, if not greater than, that achieved with pre
5 Best Health Gadgets to Help You Stay Fit and Healthy
Guest article written by Rachel Grace.Keeping yourself fit and healthy sounds easy, but in reality, it’s often far from easy. Luckily, technological advancements have allowed global health and fitness to be more data-driven and scientific. Making use of these new tools could be a good place to start on your road to improving your health. So with that in mind, here are five of the best gadgets that can help you stay fit and healthy. IMAGE: https://images-na.ssl-images-amazon.com/images/I/61WD9Roh
Salt and Blood Pressure (3 Charts for Perspective)
Diet and blood pressure are intimately linked. One of the chief culprits is sodium, a major component of salt. In this post, we’ll discuss some of the details surrounding the relationship between salt and blood pressure.The 2019 Global Burden of Disease Report update published in Lancet has reported that suboptimal diet is responsible for 1 out of every 5 deaths, globally.One out of every five…It’s hard to emphasize how big of a deal that is. Even if it happens to be an overshot by some amount,
A Sustainable Diet: Personal, Population, & Planetary Health
A sustainable diet is a multidimensional idea. But at its core, a sustainable diet addresses two key themes.1. Health of Humanity2. Health of our PlanetWe are increasingly stressing natural resources as global populations continue to rise. Large-scale agriculture often requires the destruction and cultivation of wild lands, reducing wildlife habitat, biodiversity, and ecosystem services in the process. And oceanic fish stocks are dangerously low. Meanwhile, human health continues to suffer from
50 Calcium Rich Foods (Ranked)
We crunched the numbers from the USDA Food Database to find the 50 most calcium rich foods you can eat on a calorie-per-calorie basis.
50 Folic Acid Rich Foods: Ranked from Highest to Lowest
We've ranked the top 10 low sodium foods by food group, and given you an interactive chart to browse for yourself to see just where your...
50 Vitamin C Rich Foods: Ranked from Highest to Lowest
We knew vitamin C is an essential micronutrient we need to eat daily to maintain optimal health.In fact, vitamin C is arguably linked to the birth of modern medicine itself through the creation of what we now view as the gold standard of medical science – the clinical trial.But we wanted to know what were the most vitamin C rich foods you could find.So we collected detailed nutrient information from the USDA Food Database to see how they compare, calorie-per-calorie.How we measured foods rich in
10 Omega-3 Rich Foods: 3 Lists of Fatty Acid Rankings
Three rankings, one for each of the primary omega-3 fatty acids, give the top 10 omega-3 rich foods according to nutrient density.
My Personal Diet: How Your Identity Shapes What You Choose to Eat
We like to think we have total control over what we eat and when we eat it. Yet many of us still struggle with our personal diet. Psychology and eating behavior go hand in hand, and our identities shape our eating habits in more ways than you probably realize.One key aspect of personalized nutrition is the idea that each of us chooses and enjoys different types of foods. But as you’ll see, the reasons you choose your personal diet don’t simply come down to taste and hunger.My Personal Diet vs. M
Quantified Self: 8 Devices and Services to Check Out
Here is a list of 8 products designed for measuring various aspects of health and wellness for the general consumer interested in...
Improving Nutrition: What Gets Measured, Gets Managed
This age-old axiom was spawned in the world of business, but holds true in many aspects of life.That includes fitness and nutrition.The premise is simple.Those looking to optimize their efficiency and progress need to measure the metrics they look to improve.Without measuring and tracking progress, some troubling questions can arise. • Which tactic is leading to my progress? • Which approach works the best? • Is progress being made, at all?A scale is one way to track your progress towards improv
High Carb Diet: The Surprising Case for Optimal Health
High carb diet for optimal health?Blasphemy!Most of the dieting world would have you believe that carbs are evil. They’re the source of obesity. The source of malnutrition. The source of disease.Although most of their intentions are in the right place, low-carb advocates can, at times, be misguided.I’ll provide 4 arguments why a high carb diet is the most optimal diet for your health.1. The healthiest diets rated by leading health organizations and the majority of dietitians are high carb diets.
Myricetin in Foods (Myricetin Density of 27 Foods)
Learn more about the potential health benefits of the phytochemical, myricetin, and compare the density of myricetin in 27 foods!
Weight Lifting and Protein Intake (Protein Requirements)
Dietary protein can enhance muscle mass development. Several studies have been published that investigate the role of protein intake on...
Intake's Mission
Proper nutrition should be the first priority in global disease prevention.We believe that a change to healthy diets will have the largest impact on global health. And we’re not alone. Dietary risks are the greatest disease risk factor in America, roughly half of the leading causes of death are due to poor nutrition, and the World Health Organization suggests 80% of deaths from cardiovascular disease, 80% of type 2 diabetes, 80% of strokes, and 40% of all cancers could be prevented by better lif
51 Most Protein Rich Foods (Ranked by Protein Density)
Sorry to all the vegetarians. When it comes to the most protein rich foods, animal products top the list.If you are looking protein rich vegetables, fruits, cheeses, breads, nuts, and beans, see our rankings for the top non meat sources of proteinThe most protein rich foods are protein dense.Protein density refers to the percentage of total calories derived from protein.By comparing all of the foods from the USDA Food Database, we ranked the most protein rich foods from highest to lowest protein
191 of the Healthiest Vegetables Ranked (from Best to Worst)
See our ultimate ranking of 191 of the healthiest vegetables by nutrient density. Also see which are most mineral dense, vitamin dense...
26 Cyanidin Rich Foods (Ranked)
Many phytochemicals in plants appears to have positive health benefits when consumed as part of a healthy diet. Learn more about cyanidin...
33 of the Healthiest Green Leafy Vegetables Ranked
The most nutritious green leafy vegetables have a wide variety (and high density) of nutrients important for a balanced diet. Things like...
37 Luteolin Rich Foods Ranked by Luteolin Density
Learn more about the dietary flavanoid luteolin, and see the top food sources of luteolin with our ranking of 37 luteolin rich foods!
51 Facts About Your Dietary Protein Intake
There is a lot of information out there on how best to manage your protein intake. You can search and easily find information telling you protein can prevent cancer, help you lose weight, prevent heart disease, and even slow down aging!Claims without citations make it difficult to know what is true, what has been exaggerated, and what is flat out false.After some research into the scientific literature, scouring blogs from nutritionists, and combing through reports from health institutions like
63 Kaempferol Rich Foods (Ranked)
Learn more about dietary kaempferol, and see the top food sources of kaempferol with our ranking of 63 kaempferol rich foods!
93 Quercetin Rich Foods Ranked by Quercetin Density
Learn more about dietary quercetin, and see the top food sources of quercetin with our ranking of 93 quercetin rich foods!
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America's Micronutrient Intake at a Glance [Interactive Chart]
The primary way average micronutrient intake is determined in America is through surveys. The CDC conducts the National Health and...
Diet and Motivation: Why Focusing on Motivation May Fail You
Diet and motivation often go hand in hand when discussing weight loss or other dietary health goals. But brain research suggests that focusing on motivation may not be the best approach for dietary success.Many well-intentioned nutritionists focus on motivation as a tool for shifting dietary patterns and achieving diet-related goals like weight loss. So why might it be a poor approach?Brain research on motivation shows some striking suggestions for why. And it has a lot to do with understanding
Does Calorie Counting Work? Your Complete Guide
Counting calories typically takes a lot of time and effort. You have to search and find your foods in an app, estimate the quantity you’ve eaten, or worse, spend time filling old fashioned, pen and paper notebooks tracking your calories and macronutrients.Plus, you need to spend brain space on thinking about what you’re eating all day, remembering it, or interrupting your days consistently to track each morsel.Is it worth it?Calorie counting is a controversial topic in the world of diet and nutr
Electrotherapy for Weight Loss & Obesity-Related Diseases
This post introduces some promising related to using electrotherapy for weight loss and obesity-related diseases like diabetes. Note: this is an emerging therapeutic technique with promising, yet incomplete, research results. This post is not intended to provide medical advice. Please consult your doctor before making any health-related changes to diet and disease management.Bariatric surgery works.But it’s not the only medical weight loss procedure.First and foremost, the best approach to weigh
Healthiest Breads: 20 Breads Ranked (from Best to Worst)
Healthiest Breads: 20 Breads Ranked (from Best to Worst)
Healthiest Mushrooms: 9 Varieties Ranked by Nutrient Density
See which of the 9 healthiest mushrooms tops the list (and which one rounds out the bottom)! Also, see mushrooms ranked by protein, sodium,
Healthy Food: Your Ultimate Guide to Healthy Eating
Healthy food, regardless of food category, has a large breadth and high density of essential nutrients, a high fiber-to-sugar ratio, a low sodium-to-potassium ratio, and low saturated fat content. This ultimate guide and resource page will help teach you how to identify healthy food, as well as provide you with lists of the healthiest foods from various food categories rigorously analyzed by nutrient content. A Healthy Diet vs. Healthy Food To have a healthy diet, you must eat healthy food. But
Ikarian Diet: Healthy Diets that are Insanely Delicious
Ikaria, Greece is one of the healthiest places in the world. It’s residents not only tend to live past 100, but they remain active well into their 90s. Their low rates of obesity, diabetes, dementia, and other non-communicable diseases makes you wonder: what’s going on over there? Naturally, the Ikarian diet plays a major role.The Ikarian Diet Relies Heavily on Local, Fresh Fruits and VegetablesThe Ikarian diet is similar to many traditional rural greek diets. First off, rural Greek cuisine is v
Is Vegetable Oil Healthy? The Science of 13 Cooking Oils
If we’re going to figure out if vegetable oils are healthy, we first need to look at what they’re made of.Then, we need to decide how those components affect health.And finally, we need to quantify each one.Fat in Vegetable OilAt a high level, vegetable oils are pretty much all fat. The the fat in vegetable oil varies by fatty acid content in various oils.Fats are class of macronutrient, much like protein and carbohydrate. But just like protein can be broken down into separate amino acids and ca
Nutrients in Berries: 9 Varieties Analyzed by Nutrient Quality
In this post, we analyze the nutrients In berries for 9 different varieties. We see how dense they are in each vitamin and mineral, as well as other nutrients like fiber, protein, sugar, and several phytonutrients.When analyzed by nutrient density (how many nutrients per calorie of energy), most berries take several of the top spots on our list ranking 75 of the healthiest fruits.Most of the healthiest berries are loaded with vitamins, minerals, fiber, and other phytonutrients.They’re also low i
Nutritional Assessment (Tools & Methods for Personalization)
It will also cover a wide array of nutrition-related assessments, covering tools for assessing various aspects of nutritional health...
The Future of Nutrition: Dynamic and Personalized
We’re reaching a tipping point. The future of nutrition needs to change.Food technology and mass production has increasingly left fewer across the globe hungry. Indeed, much of us in the developed world never experience the feeling of true, prolonged hunger.But the explosion of calories has come at a cost.According to research in the New England Journal of Medicine, both adult and childhood obesity has risen in nearly all 195 countries on Earth over the last 25 years – doubling in more than 70.
What is the Healthiest Cheese? Rankings of 29 Cheeses
Cottage cheese is has relatively modest fat profile, low in calorie density and sodium (see below), and is relatively dense in many...
Why Is A Healthy Diet Important? 10 Reasons To Eat Well
The number one reason why diets fail is simple, but not easy. See where to focus your strategy when it comes to figuring out your diet.
24 of the Healthiest Beans Ranked by Nutrient Density
See which of the 24 healthiest beans tops the list (and which one rounds out the bottom!) Learn more about high protein beans, high fiber...
Diet and Evolution: How Modern Diets Clash with our Genes
Why is obesity a problem today? Why does high blood pressure and diabetes continue to rise, while cardiovascular disease remains the number one killer across the globe?One theory is called the evolutionary mismatch theory. In a nutshell, it is about the mismatch between how our DNA has evolved over millions of years and the ways in which we live in modern society.One of the difficult parts of grasping this theory, is trying to get a sense of just how long it takes for evolution to shift genetics
Dietary Fiber Intake: What Is It, and How Much Do I Need?
We’re consistently told to add more fiber to our diets. Increasing your fiber intake is healthy for you, and Western diets are notoriously low in it.But what is fiber? Does it add calories? How is it healthy for me, and how much should I be eating?In this post, we dive into some of these details, and more.What is Fiber?The basics.Fiber is sometimes grouped into the “carbs” category, but this can often be misleading. Here’s a better way to determine what is fiber: all of the polysaccharides that
Greek Dessert: How to Make Amygdaloto
Ikaria, Greece is one of the healthiest places in the world, having a large population of centenarians who live active lives well into old age.But having one of the healthiest diets in the world doesn’t mean you can’t indulge in dessert! So if you’re interested in learning how to cook an Ikarian diet, you’re going to need to know how to make some classic Greek desserts!In Ikaria, like many parts of the Mediterranean, particularly the Aegean islands, almonds grow well. Why not put them in dessert
How to Make Ikarian Jam
Ikaria, Greece is one of the healthiest places in the world, having a large population of centenarians who live active lives well into old age.So if you’re interested in learning how to cook an Ikarian diet, you’re going to need to know how to make some tasty treats!Ikaria has a mild, Mediterranean climate that makes it perfect for growing plenty of delicious fruit. So what can you do with all of those leftover figs and peaches from season? Make Ikarian jam!A great recipe comes from Diane Kochil
How to Make Traditional Sardinian Gnocchi with Meat Sauce
When you’re looking for new recipes that are healthy, but also insanely delicious, look no further than Sardinia, Italy. This traditional recipe for Sardinian gnocchi with meat sauce takes some time. But believe me, it’s worth it.Sardinia, Italy is one of the healthiest places on the planet. It is home to one of the highest rates of active centenarians, and the life expectancy of men in this region is particularly high compared to the rest of the world.In addition to a glass or two of wine every
Nutrition Tracking: The Ultimate Guide and Resource Page
Others meticulously record the quantity and nutritional breakdown of all the food they eat. No matter which technique people use to track...
Respiratory Quotient: (Find and Use Yours)
The respiratory quotient is a number unique to your lifestyle and body composition that shows up primarily in the world of fitness and...
Healthiest Herb: The Math that Proves Which Herb is Healthiest
Herbs are nutrient-packed, flavor-dense veggies that are an excellent addition to your meals for both flavor and health. But what is the healthiest herb?The healthiest herbs are highly concentrated with essential vitamins, minerals, and phytochemicals.The healthiest herbs also are high in fiber and low in sugar content.Fortunately, it’s hard to go wrong with any herb when it comes to finding the best herb for health. They’re all fantastically nutritious, essentially acting as delicious versions
High Protein Diet for Weight Loss: What Your DNA Says About It
Adding protein to your diet can help you lose weight and sticking with a high protein diet can help you keep the weight off. But the degree of weight-loss success one finds with a high protein diet for weight loss may vary from person to person.The reason may lie in your DNA.Hunger HormonesA high protein diet for weight loss can work primarily through changes to your appetite. Many people have reported that protein helps increase satiety, and therefore this approach can help you feel fuller for
How to Make Traditional Sardinian Sweet and Sour Zucchini
When you’re looking for new recipes that are healthy, but also insanely delicious, look no further than Sardinia, Italy. Sardinia, Italy is one of the healthiest places on the planet, having one of the highest rates of active centenarians with low rates of chronic diseases.In addition to a glass or two of wine every night with friends and family, an active life with delicious, traditional diets are part of the secret. This quick recipe for sweet and sour zucchini is the perfect side dish served
How to Track Sugar Intake - An Easy Step-by-Step Guide
Step 1: Identify the individual food items in your meal. · Step 2: Calculate the quantity of each serving of foods with nutrition labels...
How Vitamins Helped Shape Modern Medicine
Nutrition science is often the center of jokes about the seemingly never-ending flow of contradicting research.Eggs are good for you. No, now they’re bad for you. No, just the whites are good. Nope, wait…now they’re good again.How are we supposed to know which is true? How do we know how anything in medicine is true?Enter, the clinical trial.Clinical trials are the gold standard of medical science and the cornerstone of systematic experimentation used to discover medical truths. They’re not perf
![Macronutrient Intake: America Averages [Interactive Charts]](/.netlify/images?url=/blog/images/macronutrient-intake-america-averages-interactive-charts.jpg&w=640&h=480&fit=cover&fm=avif&q=68)
Macronutrient Intake: America Averages [Interactive Charts]
Carbohydrate Intake; Sugar Intake; Fat Intake; Saturated Fat Intake; Protein Intake. Sugars are a subcategory of total carbohydrates, and...
Micronutrient Deficiency: 5 Groups At Risk
Most of the world does not eat a well-balanced diet. In fact, the Global Nutrition Report has found that 1 in 3 people are malnourished.
Sugar Consumption in America: Do You Eat More than Average?
We’ve heard it before: _We eat too much sugar! _But just how high is sugar consumption in America?Short answer? Very High.“90% of Americans consume too much sugar, everyday.”As recommended by the World Health Organization, no more than 10% of your daily calories should come from sugar. Ideally, no more than 5%.Sugar Consumption Stats • The average sugar consumption in America is over twice the recommended amount • Roughly 90% of Americans eat more than the 10% threshold, everyday • The top 10% o
Wellness Technology Review: Heart Rate Monitors
Quantifying your heart rate pervasively is becoming easier as technology continues to shrink, battery power continues to improve, and wireless technology become evermore ubiquitous.And with it, new data is available to help refine workouts, personalize fitness regimes, and track progress.And beyond the world of fitness, heart rate monitors offer the hope of improving diagnostics outside the realm of the clinic. Apple is working on using its Watch-based heart rate monitor to study irregular heart
Chronic Disease Prevention: 7 Nutrition Related Diseases
Diet is one of the most important lifestyle factors for health. Learn about 7 nutrition related chronic diseases.
Nutrition Data: The Ultimate Guide to Personalized Nutrition
"Food, once our source of health, has become our biggest source of disease.” In order to get the world's diet back on track, and to...
3 Global Micronutrient Deficiencies: How You Can Help
Persistence of Global Micronutrient DeficienciesAlthough the developed world has largely eliminated many acute diseases that stem from micronutrient deficiencies, like scurvy and rickets, most of us still do not consume recommended amounts of most vitamins and minerals on a regular basis. This chronic, sub-clinical intake of micronutrients may have negative long-term health consequences, despite the lack of acute symptoms.But much of the world still suffers from acute diseases that stem directly
Biohacking Diet for Optimal Nutritional Health
What it comes to biohacking, diet and nutrition are key parameters to focus on for optimizing and personalizing your health.
Calories in Food: Your Guide to Understanding Calories
Where is this energy stored within the calories in food? Chemical bonds. Think of the foods we eat as a molecular soup. If you were to...
Diet and Longevity: Okinawa's Secret
For some us, numbers just make sense. So when I learned that inhabitants of Okinawa, Japan (one of the Blue Zones harboring a disproportionate share of centenarians with low levels of obesity and chronic diseases) apply a principle to eating known as Hara Hachi Bu, I became curious…In 2005, Dan Buettner created a concept explained in a National Geographic cover story that led to a decades-long research endeavor into the secrets of a long, healthy life. This led to the study of five, so-called Bl
Healthiest Nuts: 16 Nutritious Nuts Ranked from Best to Worst
The definitive ranking of 16 of the most nutritious nuts. See which of the healthiest nuts top the list (and which ones round out the bottom
Healthiest Potatoes: 4 Varieties Ranked by Nutrient Density
See which of the 4 healthiest potatoes tops the list (and which one rounds out the bottom)! Also, see potatoes ranked by protein, sodium...
How to Make Traditional Sardinian Stuffed Pasta
When you’re looking for new recipes that are healthy, but also insanely delicious, look no further than Sardinia, Italy. This traditional recipe for a traditional Sardinian-style, potato and mint-stuffed pasta takes some time. But believe me, it’s worth it.Sardinia, Italy is one of the healthiest places on the planet. It is home to one of the highest rates of active centenarians, and the life expectancy of men in this region is particularly high compared to the rest of the world.In addition to a
How to Track Dietary Fat Intake (A Step-by-Step Guide)
This step-by-step guide, part of our series on nutrition tracking, will teach you how to track dietary fat intake.Dietary fats are praised in some circles and vilified in others.And while arguments continue on the _amount _of fats you should eat, and _which _fatty acids are best, they dietary fats are nevertheless an important part of your diet.The USDA Guidelines recommend that you should eat 20 - 35% of your calories from fats.But how do you track fat intake? Especially for home-cooked meals?
How to Track Macronutrients - The Definitive Step by Step Guide
Knowing how to track macronutrients - proteins, carbohydrates, and fats - is important for eating a well-balanced diet and hitting your specific dietary goals.But how do you count macronutrients? Especially for home-cooked meals? And how do you track macronutrient intake over time?This step-by-step guide walks you through this process to show you how to track macronutrients from your diet. It essentially comes down to two primary questions: What is the macronutrient breakdown of the food you ate
Ikarian Bread: How to Make Sourdough Bread
Ikaria, Greece is one of the healthiest places on the planet. It is home to one of the highest rates of active centenarians, and the life expectancy of men in this region is particularly high compared to the rest of the world.And for those worried they can’t eat carbs to achieve good health, rest easy knowing Ikarians are one of several healthy communities that eat bread regularly. So what is Ikarian bread?See the list of the healthiest breads, ranked!As pointed out by Dan Buettner’s Blue Zones,
Logging Food: The Tools and Strategies to Do It Right
For example, maxing out athletic performance usually requires more quantitative and more accurate food logging techniques.
Nutrition Goals: Set What Matters Most
It doesn't matter if you are trying to lose weight, improve your athletic performance, or fend of chronic diseases. When it comes to your...
Too Much Protein: Is It Possible? Who Should Cut Back?
Is it possible to eat too much protein? In this post, we’ll summarize the research to see how much protein you need per day and what happens if you eat too much protein. Looking to learn how to track your protein intake? How much protein do I need? Dietary protein is essential for life. See 51 facts about your dietary protein intake. Protein deficiency, even when eating enough calories, leads to a condition known as kwashiorkor. Although rare in the developed world, this often occurs in areas du
What Counts as Fat?
The question isn’t as straightforward as it sounds.There’s what society says. This depends on where you live as much as it does when you live.What’s arguably more important, is what your doctor says. Or essentially, when does body fat become a concern for your health?Diet and nutrition is best managed by a balance of key nutrients. Not too little. Not too much.The same logic applies to body fat.Too much body fat can lead to poor health outcomes. Obesity is linked to a slew of negative heart effe
![What is Metabolism? [Infographic]](/.netlify/images?url=/blog/images/what-is-metabolism-infographic.jpg&w=640&h=480&fit=cover&fm=avif&q=68)
What is Metabolism? [Infographic]
1. BMR. Speaking of breathing, your basal metabolic rate, or BMR, is your “minimal cost of living.” That means, you need to burn these...
How to Track Protein Intake - The Definitive Step by Step Guide
Step 1: Identify the individual food items in your meal. · Step 2: Calculate the quantity of each serving of foods with nutrition labels...
Do Food Journals Work? Learn How to Make them Work for You
Nearly three decades of academic, peer-reviewed literature have demonstrated, time and again, that tracking your dietary intake...
How to Make Ikarian Soufico
Soufico is a traditional dish from Greece and a particularly popular meal from Ikaria. Ikaria, has been shown to be one of the healthiest regions in the world, having a large population of centenarians who live active lives well into old age.So if you’re interested in learning how to cook like an Ikarian, Soufico is a great place to start!Different regions, and households, in Ikaria cook Soufico with slight variations. But typically, it will include local, seasonal vegetables and a healthy quant
Top Non Meat Sources of Protein (Best of 6 Food Groups)
Nearly every type of meat is an excellent source of quality protein. Beef, poultry, fish, you name it. They all contain significant quantities of all essential amino acids in a highly digestible form.But meat isn’t your only source of protein. Non meat sources of protein are quite extensive, and may surprise you with just how much protein they can provide.In fact, the often-held view that vegetarians and vegans need to “carefully combine” foods in order to meet their protein needs is outdated an
Carbohydrate Counting: How to Track Carb Intake
Step 1: Identify the individual food items in your meal. · Step 2: Calculate the quantity of each serving of foods with nutrition labels.
How to Make Delicious, Traditional Sardinian Pizza
Italians are known for good pizza, and Sardinia is no exception. Sardinia pizza often has eggplant, simply because eggplant is a common, local vegetable. But it’s a match made in heaven.Sardinia, Italy is one of the healthiest places on the planet. It is home to one of the highest rates of active centenarians, and the life expectancy of men in this region is particularly high compared to the rest of the world.So what are they eating?Just because it’s healthy, doesn’t mean it isn’t delicious. And
75 of the Healthiest Fruits Ranked from Best to Worst
The ultimate ranking of 75 of the most nutritious fruits. See which of the healthiest fruits top the list (and which ones round out the...