Category Archives: Nutrition

How To Get Lean Without Getting Bulky

One question I get asked a lot from my female clients is how to get lean without getting bulky.  First of all, I want to stress to the women that lifting heavy will not make you bulky.  You won’t start looking like the hulk if you start lifting.  Women simply don’t have enough testosterone to build huge muscles.  The female bodybuilders that you see have to work REALLY hard to look the way they do.  Their training is super intense and their diet and supplements (if they use supplements) are planned specifically to support that kind of building.

I think where the confusion lies is when women gain some muscle but don’t lose fat or put fat on due to following the wrong type of nutrition plan.  Fat lies on top of the muscle so if you’re carrying extra fat or put fat on you might get a ‘bulky’ look.  This isn’t too hard to fix though.  Let’s look at what you have to do if you want to get lean without getting bulky.

How To Get Lean Without Getting Bulky

  • Watch your carb intake.

You don’t need to eliminate carbs but you do need to be aware of what carbs you’re eating and how much you’re eating.  Carbs are a very important part of your diet – they provide energy and also help with your strength.   You need the right kinds of carbs though.  Eliminate processed carbs such as crackers, commercial cereals, desserts etc.  Limit your intake of carbs such as rice, potatoes and pasta.  Be super careful about grains too as they cause inflammation.  If you need to eat bread get sprouted bread (in the refrigerated section).  Limit your fruit intake as well since eating a lot of it can result is spikes and crashes in blood sugar.  I recommend 1-2 servings a day and consume them early in the day when you’ll be sure to use the sugar for energy.  Eat lots of veggies.  Try to keep your carbs to about 30-35% of your total daily food intake.

  • Increase protein and make sure you’re getting enough fat.

We need protein to build and maintain muscle.  Did you know that more muscle means a higher metabolism?  Try upping your protein to about 40% of your daily food intake.  This might sound like a lot but it gets great results for most people.

Fat is another super important macronutrient that too many people are afraid of.  You NEED healthy fats in your diet in order for your body to be healthy!  Healthy fats are natural fats such as olive oil, hemp seed oil, coconut oil and yes! BUTTER!  You absolutely need dietary fat if you want your metabolism to run at an optimum level.  Be sure to keep your fat intake to about 20-25% of your daily food intake.

  • LIFT!!!!!

If you want a lean strong body you need to lift heavy!  Don’t be afraid of the heavy weights ladies!!!!  If you start a strength training program and start to notice your clothes are fitting tighter it’s because your nutrition is off and your body is hanging onto or adding more fat.  Remember, working out does NOT justify eating whatever you want.  You have to get your nutrition right if you want to get lean.  Don’t use the scale as your gage though.  5lbs of muscle takes up way less space than 5lbs of fat, but the scale doesn’t differentiate between fat weight and lean weight.

  • Don’t overdo the cardio.

I know it’s tempting.  Many people, including myself make this mistake.  I thought that the way to lose weight and look toned and strong was to do cardio until the weight fell off.  This doesn’t work.  If anything, it does the opposite.  Too much cardio will actually hinder muscle growth.  Actually, if you’re overdoing your cardio, your body becomes catabolic and actually starts to ‘eat’ your muscle for fuel!  Less muscle means a slower metabolism which leads to weight gain and frustration.  Aim for 30-45 minutes of cardio 3-4 days per week.

Another thing that will cause your body to become catabolic?  Starving yourself.  To figure out approximately how many calories you need per day use this calorie calculator.

A Balanced Approach To Your Health & Fitness

I think where most people go wrong is they assume they have to go extreme at the gym and with their diet in order to get the results they want.  Extreme’s not going to work for the average person.  You need to eat healthy and exercise in a balanced and healthy way.

Figure out how many calories you need to eat and calculate  your macros to be about 40% protein, 35% carbs and 25% fat.  Use an app such as My Fitness Pal to track your macros.  Track your results.  If you’re not getting the results you want try tweaking something – maybe you need a bit less of something or a little more of something.

Get someone to help you design a proper workout program or search for something online.  Again, track your results and if you’re not getting what you want out of it try tweaking a thing or two.  Every body is different and will react differently to nutrition and exercise so you need to be ready to try a few things before you find what works for you.

Need help?  Ask me!

Pros And Cons Of The Paleo Diet

The Paleo diet is another popular diet among people who are concerned with their health and fitness.  Most likely you’ve heard of it but how much do you really know about it?

Simple Explanation Of The Paleo Diet

The idea behind the Paleo diet is that you eat like your ancestors.  This is meant to help you avoid modern chronic diseases.

What You Eat:

  • Lean meat and pretty much all its parts – organs, bone marrow and cartilage.
  • Fish/seafood.
  • Non-starchy vegetables.
  • Raw nuts and seeds (no peanuts).
  • Plant based oils such as olive, grapeseed, walnut and coconut.

What You Can’t Eat:

  • Grains such as oats, wheat, barley and rice.
  • Starchy vegetables such as potatoes and corn.
  • No legumes or beans (peanuts are legumes).
  • Dairy products.
  • Processed foods.

Pros of the Paleo Diet

  • You’ll eliminate processed foods from your diet.
  • The diet is anti-inflammatory. Inflammation is basically the root of all disease.
  • You’ll most likely feel fuller since it’s a relatively high protein diet.
  • Limiting food choices makes meal planning somewhat simpler.

Cons of the Paleo Diet

  • Eliminating whole grains and legumes means you might be missing out some good sources of fibre and nutrients.
  • It can be very challenging for vegetarians to follow this type of diet.
  • This is a very restrictive diet and most people aren’t able to stay on something so restrictive for the long term.
  • It can be time consuming and expensive.

Try It Out If You’re Curious

Once again, I can’t stress enough that every body is different and will react differently to different diets.  If the Paleo diet sounds like something you’d like to try go for it.  Just remember a healthy eating plan is one that you can stick to for the long term so make sure you understand the diet before you fully commit to it.

Pros and Cons of Ketosis

You’ve probably heard about ketosis and chances are you might be a bit confused.  The ketogenic diet is nothing new but in the past, it was said to be really unhealthy.  Unfortunately, the people saying it was unhealthy were comparing it to ketoacidosis which is something very unhealthy and can even lead to death.  Ketoacidosis is something that can happen to individuals with diabetes.  For someone who is putting themselves into nutritional ketosis there is no risk of getting to the point of ketoacidosis.

What Is Ketosis?

There’s a lot more to it but I’m going to keep this super simple and to the point so you actually keep reading this.  If you want the scientific explanation you can find some great info here.

Basically, ketosis is a state where your body is using ketone bodies for energy rather than glycogen. Glycogen is the preferred source of energy for your body but your body can use ketone bodies when glycogen is depleted, like when you’re following a low/no carb diet.

What The Hell Are Ketone Bodies??

When you run out of stored glycogen, fat goes through a process which results in the production of fatty acids.  Some of these fatty acids get turned into ketone bodies.  If you’re glycogen depleted, your body can use these ketone bodies (fatty acids) for energy.

How Do You Get Into Ketosis?

There are two ways to get into ketosis.  One is my manipulating your nutrition by eating very low or no carbs at all.  If you’re going to do this through diet you need to consume 30g or less of carbs per day which is VERY little and VERY hard for a lot of people to sustain.  The rest of your diet will be a mix of healthy proteins and healthy fats.

When you don’t provide your body with enough carbs to convert into glycogen for energy your body will convert your fat stores into energy using a process called neoglucogenisis.  The more energy you need, the more fat you’ll burn so this is not a ‘sit on your butt and eat protein and fat to lose weight’ kind of thing.  Ketosis is a tool to help you burn fat but is not a quick fix by any means.

The other way to get into ketosis is by using exogenous ketones, which is what I do.   I won’t go into what brand I use because this article is meant to inform, not try to sell a product.  If you want more info contact me at info@wholeyfit.ca

Pros of Ketosis

  • Improved fat loss.

This is the one that will get most people’s attention.  Your body will be using fat as energy and if you’re working out consistently you’ll burn even more fat as your body’s energy needs increase.

  • Eliminating the risk of bonking.

This is big for endurance athletes and is why a lot of them follow a ketogenic type diet.  Your body can only store so much glycogen.  If you’re participating in an endurance event and you’re not bang on with your nutrition you run the risk of running out of glycogen and bonking.  Bonking is NOT fun.  Your body can store WAY more fat, than glycogen.  Even lean people can store enough fat to ensure never running out of fuel.

  • Epilepsy management.

Ketosis is not just a way to burn excess fat, it’s also very beneficial for some medical conditions.  Doctors have found that ketosis helps control seizures.  No one is sure exactly how or why but you can read more about it here.

  • Alternative cancer treatment.

Cancer cells require glucose to thrive.  They actually live off of sugar.  Cancer cells are not as flexible as our regular cells so they can’t switch from living off sugar to living off of ketone bodies.   They essentially starve to death in a person who has become ‘fat adapted’.  You can read more about it here.

Cons of Ketosis

  • The diet is super restrictive.

It can be very challenging for someone to stick to a ketogenic diet long term.  It’s very challenging to find ketogenic friendly foods when at social gatherings or at restaurants.  This is why I use exogenous ketones.

  • Being in ketosis long term may damage your metabolism.

Personally I don’t think it’s natural for a typically healthy person to be in ketosis long term.  If you look back at our ancestors they would be in ketosis seasonally when carbs were hard to come by.  Once carbs were available again they’d start consuming them and come out of ketosis.  Also, some people will go a bit too extreme and cut out too much meaning that they won’t be getting all the nutrients they need.  When this happens, the body will slow down it’s metabolism to conserve energy because it senses that it’s being starved.

Will You Try Ketosis?

So, there you have it.  Ketosis can be a great tool to help you lose fat as long as you’re also active and healthy, and it helps with certain medical conditions.  As with anything you need to try it for yourself to see how it works.  And always remember that just because something works does NOT mean it will work better if you take it to the extreme.  Talk to someone who can help you do it safely and use your common sense.

Carb Cycling Pros & Cons

There are SO many different methods of manipulating your diet to get the results you want from your program but which is right for you?  The answer?  It depends.  It depends on a lot of different factors and what works for your best friend or favourite trainer may not work for you.  Let’s talk about carb cycling!

What Is Carb Cycling?

Basically, carb cycling is just varying your carb intake based on your workouts.  This method is quite popular in the bodybuilding community.

Here’s a basic explanation on how to do it.  On heavy training days consume 2-2.5g or carbs/pound of body weight.  On moderate training days consume 0.5-1g and on rest days consume 0-0.5g of carbs/pound of body weight.  Your other macronutrients (fat and protein) stay the same.

High carb days should be spaced so that you have 3 or 4 days of low carb intake in between.  The reason for this is so that you’ll consume your highest amount of carbs when your body is completely depleted of glycogen stores.  This will help ensure that the extra carbs get used up as energy rather than being stored as fat.

Some Pros of Carb Cycling

  • A great way to improve body composition because you’ll only be taking in carbs when you need them most. You need carbs for energy so consuming them on days when you’ll be working harder means they’ll be available for that energy demand.  On days when you don’t need that quick energy your body will be able to fuel itself with stored fat.  This means that you should be able to lose fat and at the same time maintain strength.
  • For most people carb cycling is a great way to get you out of a fat loss plateau.
  • Psychologically this way of ‘dieting’ can be easier to follow. Trying to eat low carb all the time can leave you feeling grumpy and dealing with strong cravings.  But if you know you have a high carb day coming up you’ll be better able to deal with the discomfort of being carb depleted.  It also helps motivate you to train hard so you can ‘earn’ your carbs.

Some Cons of Carb Cycling

  • It’s a bit time consuming because you HAVE to track your macros. You’ll need a good app such as My Fitness Pal to keep track of your macros and make sure you’re sticking to them.  If you just wing it you’re going to get it wrong and your high carb days could end up just being a binge day.
  • You can develop an unhealthy relationship with food. On the low carb days you might find yourself dreaming about high carb day and then when your high carb day comes around there’s a risk that you may binge on carbs.  This type of ‘dieting’ can become a bit obsessive so if you’re prone to eating disorders this is probably not a great choice.
  • It doesn’t take individual appetites into consideration. Some people find that on heavy training days they don’t have as much as an appetite on rest days.  Trying to go super low carb on a day when you have a larger appetite is torture and usually doesn’t last long.  Trying to make yourself eat more carbs on days when you don’t feel that hungry can also be unpleasant.
  • It can be hard on your digestive system. Varying your diet is good but, for some people, when you vary it too much it can cause gastrointestinal distress.  You may find that you feel super bloated on high carb days which can make this method quite unappealing.

Your Body Your Choice

Every body is different.  What works for one person won’t necessarily work for another person.  Personally it took a lot of time and experimentation for me to find something that works well for me and it probably will for you too.  If you’re curious about carb cycling definitely try it.  Keep track of your results, especially your energy and mood and see if it’s right for you.  Just remember, your ‘diet’ needs to be something you can do long term so if you’re not happy with it figure out how to make it something you can live with.

Kombucha!

Many people have heard of Kombucha but what is it?  It’s a beverage produced by fermenting sweet tea with a culture of yeast and bacteria.   Mmmmmmm Kombucha…..it may not sound very appetizing but it’s actually quite delicious.  I have to admit though that it is a bit of an acquired taste.  But it’s worth getting used to and I’m going to tell you why!

Benefits of Kombucha

  1. It improves digestion.

Kombucha is packed with probiotics.  Probiotics help to balance the good bacteria in your gut.  When good bacteria are in check you’re able to absorb and digest nutrients better.

  1. A great source of antioxidants.

Antioxidants fight free radicals in your body.  Free radicals are a by-product of cellular metabolism that actually damage your cells.  Kombucha, especially when made from green tea, seems to have powerful antioxidant effects on the liver.  Unfortunately there are no human studies done on this but rat studies show promising results.

  1. Boosts your immune system.

Kombucha is a natural antibiotic due to the fermentation process.  One of the by-products of the fermentation process is acetic acid.  Acetic acid creates a kind of sterile environment which inhibits the growth of unhealthy bacteria.  Unlike pharmaceutical antibiotics, Kombucha also contains probiotics.  This means it kills the bad bacteria while building up the good bacteria in your gut!

  1. Kombucha is loaded with C and B vitamins.

Vitamin C helps increase the strength of your immune system, reduce the risk of cardio vascular disease and plays an important part in eye health.  Vitamin B helps curb sugar cravings, eases stress levels and helps with memory.

  1. Helps protect your joints.

Kombucha contains natural occurring glucosamine!  Glucosamine is involved in building tendons, ligaments, cartilage and synovial fluid which is the fluid that surrounds the joint.

Try Kombucha!

So there you have it!  If you haven’t tried Kombucha I highly recommend that you do!

Electrolytes

What are electrolytes?  Electrolytes are minerals that dissolve into particles that can carry an electrical charge in your body.

Electrolytes are responsible for your heart working properly, muscle contractions, they stimulate nerve impulses and they influence the movement of fluids in and out of your cells.   Another super important thing they do is regulate the acid-base balance in your body.

Electrolytes

Important electrolytes that a lot of people are familiar with are sodium, potassium, calcium, magnesium and phosphate.  But did you know that baking soda consists of two electrolytes?

Baking Soda

Baking soda consists of sodium which plays a vital role in the body.  The other component of baking soda is bicarbonate which helps neutralize acids in your body.  It does contain a lot of sodium though so if you have a condition that makes it necessary to limit sodium talk to your doctor before using baking soda as an electrolyte.

A Closer Look At Baking Soda

  • Sodium

Sodium plays a role in muscle contraction and nerve impulses but it’s main function is to control the amounts of fluid in your body including blood volume.  When you consume too much sodium your kidneys hold onto fluids rather than eliminating them through urine.  This increases blood volume which raise blood pressure.  Too much sodium is not ideal but if your sodium level is too low it can cause problems too.  Low blood sodium can cause weakness, fatigue, headache, nausea, vomiting, muscle cramps or spasms, confusion and irritability.  If you lose too much sodium too quickly it can cause loss of consciousness, seizures and coma.

  • Bicarbonate

Bicarbonate buffers acids in your body to keep your body from being too acidic.  Your body strives to maintain a slightly alkaline PH but bad diet and stress can cause the PH level to become acidic and disease thrives in an acidic environment.  Because bicarbonate is able to buffer acid it also aids in muscle performance by neutralizing the acids that build up during prolonged activity.

Make Your Own Electrolyte Drink

Mix ½ tsp sea salt, ½ tsp baking soda and 2 tbsp agave nectar or raw honey or pure maple syrup into a litre of water.  Drink as needed.

Just remember that just because some is good it doesn’t mean that more is better.  Too much sodium can cause an increase in blood pressure so if you’re pregnant or have high blood pressure make sure you talk to your doctor first.

Nutrition Myths!

There is a ton of information out there on nutrition.  A lot of it is contradictory and has been causing mass confusion.  Let’s look at some of the more common nutrition myths and find out the truth!

5 Common Nutrition Myths

  1. Avoid salt to reduce the risk of heart attacks and strokes.

Did you know that there isn’t any good scientific study to support this claim?  It is true that lowering your salt intake can cause a moderate decrease in blood pressure but it doesn’t have any effect on heart attack or stroke risk.  The exception of course is if you happen to have a medical condition such as salt-sensitive hypertension.  For the average healthy person salt is not an issue and it’s actually needed in your diet.  Just make sure you’re using a good sea salt and not table salt. The process that makes table salt look the way it does uses toxic chemicals.  Did you know that most table salt has sugar added to it?

  1. Egg yolks increase your cholesterol.

We’ve all heard that egg yolks are high in cholesterol.  Did you know that dietary cholesterol has very little effect on cholesterol in the blood for the majority of people?  Studies have shown that whole eggs actually raise our good cholesterol.  Eggs are one of the most nutritious foods you can eat and almost all the nutrients are found in the yolk.

Of course, there are always exceptions to the rule.  Some studies have found an increase in heart attack risk in diabetics who eat eggs.  Also if you’re genetically predisposed to having high cholesterol you may need to limit you consumption of eggs.

  1. Coffee is bad for you.

Did you know that coffee is the biggest source of antioxidants in the Western diet?  Coffee drinkers also have a lower risk of developing such things as type 2 diabetes, Alzheimer’s, Parkinson’s and depression.

Stick to 2-3 cups/day and buy organic beans that you grind right before use.

  1. A high protein diet strains the kidneys and increases your risk for kidney disease.

If your kidneys are healthy, a high protein diet will not cause harm to them.  Numerous studies done on athletes who consume a high protein diet have shown that it doesn’t harm the kidneys.  If you have pre-existing kidney issues you do have to be careful with how much protein you consume, but if you have healthy kidneys a high protein diet is safe.

  1. Low fat foods are good for helping you control your weight.

When you take a natural food and remove the fat the result is terrible texture and taste.  Food manufacturers fixed this by adding a bunch of sugar to these foods.  Excess sugar is incredibly harmful!  Fat that’s found naturally in foods is good for you, just watch your portion sizes.

Don’t Believe Everything You Hear

The diet industry is a multi-billion dollar industry and unfortunately the manufacturers care more about your money than your health.  When you read the latest nutrition article look for who sponsored the article and ask yourself what they might gain from you believing what they’re saying.

When in doubt go for natural whole foods and learn to listen to your body.

Intermittent Fasting

I’ve never tried intermittent fasting (aka IF) but I have a few friends who have and they love it.  Recently a friend asked me about it and I couldn’t really tell her anything because I don’t really know too much about it so I looked it up to see what I could learn and share with you.

What Is Intermittent Fasting?

Basically, IF is just cycling between periods of eating and periods of fasting.  We all fast while we’re sleeping and IF can be as simple as extending that period of fasting.  For example, you could eat your last meal by 8pm and then skip breakfast the next day and eat your lunch at 12pm.  This works out to an 8 hour eating period followed by a 16 hour fasting period.  This seems to be one of the more popular ways of doing IF.

No food is allowed while fasting, but you can have water, tea or coffee.  You can also take supplements as long as they don’t have any calories.

Why Practice Intermittent Fasting?

Humans have been fasting for thousands of years.  Whether it was due to food shortage, religious reasons, due to illness or for weight loss fasting is nothing new.  Your body adapts quite well to fasting and will change bodily processes in order for you to thrive during periods of famine.

Some things that happen when your fast are:

  • Significant reductions in blood sugar.
  • Significant reductions in insulin level.
  • Drastic increase in human growth hormone.

Some benefits of fasting include:

Types of Intermittent Fasting

There’s more than one way to practice IF.  Most people seem to prefer the 16/8 method.  Fast for 16 hours and then have an 8 hour window to eat.  People tend to consume the same amount of calories but their body gets 16 hours of not having to break down and digest food.

Another popular method is the 5/2 method.  For 5 days, you eat normal and then for 2 days you eat only about 500-600 calories.

Then there’s the eat-stop-eat method.  For this one you pick one or two days a week where you don’t eat anything between dinner on day one and dinner on day two, ie a 24 hour fast.

My Take On It

Personally, I’m not a huge fan of fasting but that’s coming from my own personal experiences so if you want to try it do it.  I have friends who swear by it and research has shown some benefits.  The only instance where I would advise against it is if you have a history of eating disorders as fasting could be a trigger for some people.

As always, I stand by the notion that everyone is different and what works for some might not work for all.  If you’re curious talk to someone who can guide you so you can do it properly.  There are tons of Facebook groups if you don’t know anyone to ask.

Reasons To Eat Healthy And Exercise

Too many people don’t exercise enough, or in some cases at all.  Too many people are not eating healthy whole foods.  Are you one of them?  For a lot of people the thought of exercising and eating healthy doesn’t appeal to them.  For some reason exercise and healthy eating have a very negative connotation for a lot of people.  Maybe all they need are really good reasons to eat healthy and exercise.

Some Great Reasons To Eat Healthy And Exercise

If you’re looking for a great reason to eat healthy and exercise see if any of these reasons speak to you.

  1. Look better.

For many this is the motivating factor to start eating healthy and exercising.  It shouldn’t be the only reason but if it motivates you to start, use that motivation!  Eating healthy and exercising will help you to get to a healthy weight and will even help make your skin look better.  It also gives you a feeling of confidence that shines through making you even more attractive!

  1. Be there for your kids and grand kids.

Look after your health now so you can live a long and mobile life that you can enjoy with your kids and grand kids.  How great would it be to be able to take your grand kids out and not have to worry about whether or not you can keep  up with them.  You want to be able to give your all to your kids and grand kids so take care of your health now.

  1. Save money on medical bills.

You may feel healthy enough now, but if you’re not taking proper care of yourself your health will deteriorate.  Once your health deteriorates you’ll be forced to use costly medications just to be able to function properly.  By eating healthy and exercising now you may be able to avoid medications later.

  1. Feel excited about your life.

When you eat healthy and exercise you’ll have more energy and a better outlook on life.  Instead of living your life simply to make it through another day you could be living with passion and actually feel excited about your future.

  1. Better sex.

Exercise helps keep your blood pressure healthy and helps to regulate hormones.  Both those things will improve your sex life.  A study done at Boston University found that a daily 2 mile walk for men greatly improved their performance in bed.  Eating healthy helps boost circulation which will lead to better sex.

It’s Not Hard So Do It!

Eating healthy and exercising is not hard.  All it takes is a bit of planning and some effort.  For all the payoffs you experience don’t you think it’s worth it?

Reasons To Eat Healthy That Are Not Weight Related

For many people the main motivation behind eating healthy is to lose weight.  This instantly makes you think deprivation which is why a lot of people have a negative feeling toward eating healthy.  The good news?  It’s possible to eat healthy and enjoy what you’re eating.  But a thought shift needs to happen – don’t put yourself on a healthy ‘diet’ just for the sole reason of losing weight.  Take  a look at some of these great reasons to eat healthy that are not weight related.

Reasons To Eat Healthy That Are Not Weight Related

  1. Eating healthy saves you money in the long run.

Unfortunately junk food is super cheap so it can be tempting to save a few bucks by stocking up on processed foods.  A study was done that showed that produce and lean meats add about $1.50/day to your grocery budget, but it also noted that when you include the cost savings from preventing illness (ie obesity, type 2 diabetes etc) you actually end up saving about $2.71/day in the long run.  Eat healthy now and come out ahead with both your healthy and finances.

  1. Eating healthy reduces cravings for junk food.

Cravings typically happen when you don’t get all the nutrients your body needs which causes low energy.  When you eat healthy your body gets the nutrients it needs so it doesn’t drive you to keep eating.  Junk food might fill you up momentarily but once your brain realizes that your body hasn’t gotten all the nutrients it needs and energy is running low it’ll drive you to seek out more food.  Typically it’ll drive you to eat food that’s high in calories and sugar looking or the fastest delivery of energy.

  1. Eating healthy helps with potential muscle soreness after a workout.

According to several studies, what you eat after your workout will determine how quickly and how well your muscles recover.  The biggest factor is getting enough protein after your workout.  Protein provides the amino acids (building blocks) you need to repair and build muscle.  For maximum results try drinking a shake with a good amount of protein and some healthy carbs right after your next workout.

  1. Eating healthy helps with clear skin.

What you put in your body will directly affect your skin.  If you suffer from acne try removing sugar, dairy and processed grains and see if it clears up.  Try removing one at a time to see if a single one is what’s causing the problem.  Drinking enough water is another way to clear up your skin.

  1. Eating healthy can amp up your sex drive!

Researchers have found that eating certain healthy spices can actually increase sex drive and performance in both males and females.  The next time you’re out shopping for spices pick up some saffron and ginger to use in the dinner you make for you and your partner and see where the night takes you.  Stay away from alcohol though.  While it might increase your desire, it will most likely hamper your performance.

Reap The Benefits Of Eating Healthy

There are a lot of delicious healthy foods out there and you absolutely can find ones that you love.  If you’ve been eating junk for a while you’ll need to give your taste buds a chance to recover from the ill effects of overly flavoured frankenfood but once they do you’ll never want to go back to eating crap and feeling like crap.  Try it!