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Stop Going Against the Grain!

Stop Going Against the Grain!

June 18, 2022

Have you joined the ranks of those saying “No” to toast for fear it will make you doughy?

If so, take a deep breath and repeat the following:


“Bread does not make me fat. Too much food makes me fat.”


In fact, bread can be a terrific source of complex carbohydrates, the body’s preferred source of fuel.


But not just any bread will do.


The Greatest Thing Since Sliced Bread?


The trick is to avoid the highly processed bread you find stacked on grocery store shelves.  For the most part, these pre-sliced loaves consist of simple carbs, which digest quickly and skimp on essential nutrients.


To ensure that your bread delivers the dense, desirable nutrition found in the original grain seed, follow these tips:


1.    Select bread that lists a whole-grain ingredient first. Examples: Buckwheat, bulgur, cracked wheat, millet, whole rye, whole wheat.


2.    Don’t be seduced by terms like “multigrain,”“wheat bread” and “organic.” None of these guarantees a whole-grain food.


3.    If the ingredient list is longer than your arm, back away.


4.    If it includes high fructose corn syrup and/or gluten, run.


5.    Make sure your bread crumbles when sliced. You shouldn’t be able to roll it up and use as a Ping-Pong ball in a pinch.


6.    Recognize that bread that goes bad quickly is good. That means it’s preservative-free.


Loaves to Love


If you want to break the freshest, healthiest bread, your best bet is to follow your nose to the nearest bakery.


Below, a few local loaves that get our seal of approval. 

Five Points Bakery

Bread Hive

Elm Street Bakery

DiCamillo Bakery

Whole Foods

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Stop Going Against the Grain!



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Fuel Up - The Importance of Eating Before and After Workouts

June 18, 2022

“Eat like a king at breakfast,a prince at lunch and a pauper at dinner.”


Remember that old chestnut?


Well, modern science has shaken up conventional wisdom about when it’s best to eat — particularly for those of us who exercise.


Call it “the bubble of consumption.” It surrounds us roughly two to three hours pre - and post-workout. It turns out that we get more bang for our workout buck if we consume nutrient quality calories during the periods before and after we hit the gym.


And what happens if you skip healthy meals or snacks when you’re in the bubble?


Simply put, you don’t reap all the benefits of your hard work.


Eating for Performance and Recovery


Fueling your muscles before a workout gives you energy to get through it. It improves your performance, lessening the risk of injury and increasing your ability to recover quicker.


What’s more, if you’ve eaten before exercising you won’t feel depleted once you’re done, so you avoid the temptation to overeat or make poor food choices.


You’re just as wise to eat after a workout. During that period, your muscles are primed for nutrients that stimulate their repair, strength and growth.


When you consume low- or no-fat meals and snacks that are rich in protein and carbohydrates, you’ll find that you’re less sore after working out and better able to maintain — and build — muscle.


Timing Your Meals and Snacks for Best Results


Although we all have different workout regimens and fitness goals, here are a couple of basic principles for when to eat in your personal bubble:


1.    Have a meal two to three hours before training and a snack 10 to 40 minutes before.

2.    Have a snack immediately after training and a meal within one to two hours.


Of course, you may feel like you’re already putting enough effort into what you eat.


Now you have to time your calories, too?


If it seems like too much effort, consider this:


The most common excuse people make for not exercising is that they just don’t have time for it.


You’ve set aside time to exercise. When you also plan to eat right — at the right time —

you’ll take your fitness to the next level, with results you can see.

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