Nutrition – Féroce Fitness

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Are your clients eating too many carbs? 🍞 It may show in surprising ways!

Weight distribution can be a key indicator of insulin sensitivity. Look for shifts from pear to apple shapes as insulin resistance increases. Continue reading for more.

When it comes to understanding our clients’ health and their food habits, particularly carbohydrate intake, one surprising element often goes unnoticed – weight distribution.🍐🍎

The way our body stores fat can give us insights into our insulin sensitivity. Young women with good insulin sensitivity typically gain weight around their hips, resulting in a pear-shaped body. However, as insulin sensitivity decreases due to factors like diet, aging, or other lifestyle habits, this weight distribution can shift. The body moves from a pear shape to an apple shape, with more weight accumulating around the waist.

Here are the top 3 indicators I’ve found that may point towards a decrease in insulin sensitivity in women:

1️⃣ Weight Distribution Shift: As mentioned, a shift from a pear to an apple-shaped body can be a key sign.

2️⃣ Frequent Sugar Cravings: A sudden or increasing craving for sugary or carb-rich foods can indicate insulin resistance.

3️⃣ Increased Hunger: If a client reports feeling hungry soon after a meal or overeating often, it may be due to decreased insulin sensitivity.

The shoulders, waist, and hips ratio is crucial in understanding what type of food might be affecting our clients. We can use this knowledge to guide them towards a healthier lifestyle, better eating habits, and improved insulin sensitivity.

It’s more than just numbers on a scale or a specific body shape—it’s about understanding our bodies and the signals they’re sending us. Listen to your body; it’s the first step towards a healthier you. Stay tuned for more insights! 💖

XO, Camille

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Bloating is a common digestive issue that can cause discomfort and disrupt daily activities. While occasional bloating is normal, persistent bloating may indicate underlying digestive issues. Luckily, there are several foods that can help alleviate bloating and promote a healthy digestive system. In this article, we will explore the top five bloating-reducing foods that you can easily incorporate into your diet.

Ginger:

Ginger has long been revered for its digestive benefits, including reducing bloating and soothing an upset stomach. It contains gingerol, a bioactive compound with anti-inflammatory properties that can help relax the gastrointestinal muscles and relieve bloating. Enjoy a cup of ginger tea or add freshly grated ginger to your meals to experience its bloating-reducing effects.

Peppermint:

Peppermint is another fantastic natural remedy for bloating. Its essential oil, menthol, has a relaxing effect on the muscles of the gastrointestinal tract, helping to ease bloating and improve digestion. Sip on a cup of peppermint tea after meals or add fresh mint leaves to your salads and beverages to enjoy its soothing properties.

Pineapple:

Pineapple contains an enzyme called bromelain, which aids in breaking down proteins and facilitating digestion. This enzyme can help reduce bloating caused by protein-rich meals. Additionally, pineapple has natural diuretic properties, promoting the elimination of excess water and reducing water retention. Enjoy fresh pineapple as a snack or incorporate it into smoothies and salads for a delicious and bloating-reducing treat.

Cucumber:

Cucumbers are not only hydrating but also effective in reducing bloating. They have a high water content, which can help flush out toxins and excess sodium from the body, reducing water retention and bloating. Cucumbers are also rich in fiber, aiding in digestion and promoting regular bowel movements. Add slices of cucumber to your water or enjoy them in refreshing salads to help combat bloating.

Papaya:

Papaya contains an enzyme called papain, which assists in the breakdown of proteins and eases digestion. This enzyme can help reduce bloating caused by protein-heavy meals. Papaya is also rich in fiber and water content, promoting healthy bowel movements and reducing constipation-related bloating. Enjoy ripe papaya as a snack or add it to smoothies and fruit salads for a bloating-reducing treat.

Incorporating these bloating-reducing foods into your diet can help support a healthy digestive system and alleviate discomfort. Experiment with different recipes and combinations to find what works best for you. Additionally, remember to stay hydrated, practice mindful eating, and maintain a balanced diet to further support digestive health and minimize bloating.

Conclusion:

Bloating can be a bothersome digestive issue, but with the help of these five bloating-reducing foods, you can find relief and promote a comfortable digestive system. Ginger, peppermint, pineapple, cucumber, and papaya offer natural remedies for bloating, with their unique properties ranging from anti-inflammatory effects to aiding in digestion and reducing water retention. By incorporating these foods into your meals and snacks, you can support your digestive health and enjoy a more comfortable and bloating-free lifestyle.

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Ginger and turmeric, two vibrant and aromatic spices, have been cherished for centuries not only for their culinary delights but also for their remarkable health benefits. These powerhouses of nature possess potent bioactive compounds that contribute to their therapeutic properties. In this article, we will delve into the extensive health benefits of ginger and turmeric, uncovering why these spices are considered an invaluable duo for promoting overall well-being.

Anti-Inflammatory and Pain-Relieving Properties:

Both ginger and turmeric exhibit strong anti-inflammatory effects, primarily attributed to their bioactive compounds, such as gingerol in ginger and curcumin in turmeric. These compounds have been shown to inhibit inflammation and reduce the activity of inflammatory markers in the body. Consequently, ginger and turmeric may help alleviate symptoms of chronic inflammatory conditions, including osteoarthritis and rheumatoid arthritis. Additionally, their analgesic properties can provide relief from pain associated with these conditions.

Digestive Health and Easing Nausea:

Ginger has long been used to support digestive health. It aids in digestion by stimulating the production of digestive enzymes, promoting efficient nutrient absorption, and alleviating gastrointestinal discomfort, including bloating, gas, and indigestion. Ginger’s antiemetic properties make it a valuable natural remedy for easing nausea, including morning sickness during pregnancy and chemotherapy-induced nausea.

Immune System Support:

Both ginger and turmeric possess immune-modulating properties that can bolster the body’s defense against infections and support overall immune system function. Ginger contains compounds that exhibit antimicrobial activity, while curcumin in turmeric enhances the activity of immune cells, such as natural killer cells and T-cells. Regular consumption of ginger and turmeric can help fortify the immune system and promote optimal health.

Cognitive Function and Brain Health:

Curcumin, the active compound in turmeric, has been extensively studied for its potential cognitive benefits. It exhibits antioxidant and anti-inflammatory properties that may protect brain cells from oxidative damage and inflammation, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Ginger also shows promise in supporting brain health by enhancing cognitive function and memory.

Heart Health and Cholesterol Management:

Research suggests that ginger and turmeric may have positive effects on heart health. They can help lower blood pressure, reduce LDL (bad) cholesterol levels, and inhibit the formation of blood clots, promoting healthy blood circulation and reducing the risk of cardiovascular diseases. These spices’ antioxidant properties also contribute to protecting the heart from oxidative stress and damage.

Anticancer Potential:

Both ginger and turmeric have been studied for their potential anticancer properties. Their bioactive compounds exhibit anti-inflammatory, antioxidant, and antiproliferative effects, which may help inhibit the growth and spread of cancer cells. Although more research is needed, ginger and turmeric hold promise as adjuncts to conventional cancer treatments.

Conclusion:

Ginger and turmeric, the dynamic duo of the spice world, offer a treasure trove of health benefits. From their potent anti-inflammatory effects to their positive impact on digestive health, immune system support, cognitive function, heart health, and potential anticancer properties, these spices have captured the attention of researchers and health enthusiasts alike. Incorporating ginger and turmeric into your daily diet can be a flavorful and nourishing way to harness their numerous therapeutic properties. Embrace the culinary and medicinal magic of ginger and turmeric, unlocking their potential for enhanced well-being and vitality.

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Bloating is a common digestive issue that can cause discomfort and disrupt daily activities. While occasional bloating is normal, persistent bloating may indicate underlying digestive issues. Luckily, there are several foods that can help alleviate bloating and promote a healthy digestive system. In this article, we will explore the top five bloating-reducing foods that you can easily incorporate into your diet.

Ginger:

Ginger has long been revered for its digestive benefits, including reducing bloating and soothing an upset stomach. It contains gingerol, a bioactive compound with anti-inflammatory properties that can help relax the gastrointestinal muscles and relieve bloating. Enjoy a cup of ginger tea or add freshly grated ginger to your meals to experience its bloating-reducing effects.

Peppermint:

Peppermint is another fantastic natural remedy for bloating. Its essential oil, menthol, has a relaxing effect on the muscles of the gastrointestinal tract, helping to ease bloating and improve digestion. Sip on a cup of peppermint tea after meals or add fresh mint leaves to your salads and beverages to enjoy its soothing properties.

Pineapple:

Pineapple contains an enzyme called bromelain, which aids in breaking down proteins and facilitating digestion. This enzyme can help reduce bloating caused by protein-rich meals. Additionally, pineapple has natural diuretic properties, promoting the elimination of excess water and reducing water retention. Enjoy fresh pineapple as a snack or incorporate it into smoothies and salads for a delicious and bloating-reducing treat.

Cucumber:

Cucumbers are not only hydrating but also effective in reducing bloating. They have a high water content, which can help flush out toxins and excess sodium from the body, reducing water retention and bloating. Cucumbers are also rich in fiber, aiding in digestion and promoting regular bowel movements. Add slices of cucumber to your water or enjoy them in refreshing salads to help combat bloating.

Papaya:

Papaya contains an enzyme called papain, which assists in the breakdown of proteins and eases digestion. This enzyme can help reduce bloating caused by protein-heavy meals. Papaya is also rich in fiber and water content, promoting healthy bowel movements and reducing constipation-related bloating. Enjoy ripe papaya as a snack or add it to smoothies and fruit salads for a bloating-reducing treat.

Incorporating these bloating-reducing foods into your diet can help support a healthy digestive system and alleviate discomfort. Experiment with different recipes and combinations to find what works best for you. Additionally, remember to stay hydrated, practice mindful eating, and maintain a balanced diet to further support digestive health and minimize bloating.

In Conclusion:

Bloating can be a bothersome digestive issue, but with the help of these five bloating-reducing foods, you can find relief and promote a comfortable digestive system. Ginger, peppermint, pineapple, cucumber, and papaya offer natural remedies for bloating, with their unique properties ranging from anti-inflammatory effects to aiding in digestion and reducing water retention. By incorporating these foods into your meals and snacks, you can support your digestive health and enjoy a more comfortable and bloating-free lifestyle.

Omega-3 fatty acids are a group of essential polyunsaturated fats that play a crucial role in supporting overall health. These fats are renowned for their numerous health benefits, ranging from cardiovascular health to brain function. In this article, we will explore the remarkable benefits of omega-3 fatty acids and identify food sources that contain these essential nutrients.

The Three Types of Omega-3 Fatty Acids:

Omega-3 fatty acids are classified into three main types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). While ALA is predominantly found in plant-based sources, EPA and DHA are primarily derived from marine sources.

Health Benefits of Omega-3 Fatty Acids:

Heart Health: Omega-3 fatty acids have been extensively studied for their cardiovascular benefits. They help reduce triglyceride levels, decrease blood pressure, and prevent the formation of blood clots. Regular consumption of omega-3s is associated with a lower risk of heart disease and improved overall heart health.
Brain Function and Mental Health: DHA, a major component of brain tissue, is vital for optimal brain development and function. It plays a crucial role in cognitive function, memory, and overall mental well-being. Omega-3 fatty acids have also been linked to a reduced risk of age-related cognitive decline and mental health disorders such as depression and anxiety.
Inflammation and Joint Health: Omega-3 fatty acids possess potent anti-inflammatory properties, which can help alleviate chronic inflammation and reduce symptoms of inflammatory conditions like rheumatoid arthritis. EPA and DHA help modulate the body’s inflammatory response, promoting joint health and potentially reducing the need for anti-inflammatory medications.
Eye Health: DHA is a structural component of the retina, making omega-3 fatty acids essential for maintaining optimal vision and reducing the risk of age-related macular degeneration, a leading cause of vision loss.

Food Sources of Omega-3 Fatty Acids:

Fatty Fish: Fatty fish such as salmon, mackerel, sardines, and trout are excellent sources of EPA and DHA. Aim to include these fish in your diet at least twice a week to meet your omega-3 needs.
Flaxseeds and Chia Seeds: These plant-based sources are rich in ALA, a precursor that can be converted into EPA and DHA in the body. Add ground flaxseeds or chia seeds to smoothies, yogurt, or oatmeal for a boost of omega-3s.
Walnuts: Walnuts are a convenient and tasty source of ALA. Snack on a handful of walnuts or sprinkle them on salads, cereals, or baked goods to increase your omega-3 intake.
Hemp Seeds: Hemp seeds are another plant-based source of omega-3s. Incorporate them into your diet by adding them to salads, smoothies, or yogurt for an omega-3-rich boost.

Recommended Dosage:

The recommended daily intake of omega-3 fatty acids varies depending on age, sex, and specific health conditions. However, a general guideline for healthy adults is to consume at least 250-500 mg of combined EPA and DHA per day. For individuals with specific health concerns or conditions, higher dosages may be recommended under the guidance of a healthcare professional.

Omega-3 fatty acids are essential nutrients with a wide range of health benefits. From promoting heart health and supporting brain function to reducing inflammation and improving joint health, these fatty acids are vital for overall well-being.

Detoxification is a vital process that helps our bodies eliminate harmful toxins and maintain overall health. While our bodies have their natural detoxification systems, certain supplements can provide additional support. In this article, we will explore five supplements that can help reduce toxin levels and promote optimal well-being. However, before incorporating any new supplements into your routine, it is essential to consult with your healthcare provider, especially if you are taking prescription medications.

Activated Charcoal:

Activated charcoal is not only used in emergency rooms for treating acute poisoning but can also be used at home to aid in detoxification. It works by interrupting the circulation between the gut, liver, and blood. This supplement is recommended to be taken at the end of the day, at least two hours before or after any other supplements. Keep in mind that activated charcoal can cause black stools and may interfere with the absorption of other medications or supplements if taken too close in time.

Dose: 500 to 600 mg once or twice per day.

Omega-3s:

Omega-3 fatty acids provide neuroprotection and play a crucial role in supporting overall brain health. These essential fats can help reduce inflammation and oxidative stress, contributing to a healthy detoxification process. Including omega-3-rich foods in your diet, such as fatty fish or flaxseeds, can be beneficial. Alternatively, omega-3 supplements are available.

Dose: 1 to 4 grams per day.

Calcium, Vitamin C, and Vitamin D:

Excessive fluoride exposure can negatively impact thyroid function. Supplementing with calcium, vitamin C, and vitamin D has shown to be helpful in children with excess fluoride exposure. The recommended dosage for calcium depends on age and gender, while vitamin D dosage should be tailored based on genetics and serum levels.

Recommended daily dosages:

– Calcium: 1,000 mg/day for women <50, 1,200 mg/day for women >50.

– Vitamin D: 600 IU for women of all ages, adjusted based on genetics and serum levels.

The upper limit for vitamin C is 2,000 mg per day.

Selenium:

Selenium is known as the “mercury-fighting” mineral. It plays a crucial role in thyroid function and helps combat the toxicity caused by mercury. Selenium deficiency can lead to thyroid issues, so it’s important to optimize your selenium levels. Studies have shown that selenium supplementation can reduce thyroid antibodies in autoimmune thyroiditis. However, it’s crucial to avoid excessive selenium intake, as it can also be toxic.

Dose: 200 mcg daily for three to twelve months.

Liposomal Glutathione or N-Acetyl Cysteine (NAC):

Glutathione is a powerful antioxidant that aids in detoxification by helping the body eliminate heavy metals. Liposomal glutathione, or its precursor N-acetyl cysteine (NAC), can be beneficial in supporting the body’s natural detoxification processes. However, it’s essential to follow the recommended dosages and consult with a healthcare professional.

Dose: Liposomal glutathione – 250 mg twice per day, or NAC – 1,200 to 1,800 mg daily.

Hello Feroce Fitness Family!

Camille here! I wanted to take a moment to share some powerful nutrition insights with you, particularly focusing on how understanding our bodies’ hormonal mechanisms can help us fuel our performance and achieve our fitness goals. Let’s dive into the fascinating world of insulin, glucagon, and their role in anabolic and catabolic states.

**Insulin, Glucagon and Your Body**

Insulin and glucagon are two hormones that play a critical role in managing our body’s energy use. Insulin, often called the “storage hormone,” helps cells absorb glucose from the bloodstream to be used immediately for energy or stored for later use. It primarily promotes anabolic, or building, processes in the body such as protein synthesis and fat storage.

On the other hand, glucagon works to do the opposite. It stimulates the breakdown of stored energy (like fats and glycogen) into glucose, which can then be used by our cells for energy. This is part of the body’s catabolic, or breaking down, processes.

**Anabolic and Catabolic States: What Are They?**

Anabolic and catabolic states essentially represent the two sides of your body’s metabolism. An anabolic state is when your body is building or repairing cells, like during muscle growth after a workout. A catabolic state, in contrast, is when your body is breaking down cells for energy, such as during a fast or when you’re doing cardio exercise.

**Balancing the Anabolic and Catabolic States**

Now, here’s the interesting part. To optimize our fitness results, we can strategically aim to spend most of the day in a catabolic state and switch to an anabolic state around our training window. Being in a catabolic state for most of the day can increase insulin sensitivity and promote fat burning, which is fantastic for those of us looking to shed some extra pounds.

Then, around your training window, you create an anabolic state. Consuming a balanced meal rich in proteins and carbs shortly after training can stimulate insulin production, helping to drive nutrients into the muscles for growth and repair.

By understanding these concepts, we can make more informed decisions about what to eat and when, to help us reach our goals faster.

Remember, at the end of the day, our bodies are unique, and what works best for one person might not work as well for another. Experiment, listen to your body, and find the balance that works best for you.

Here’s to fueling our bodies and our performance!

Stay strong, stay Feroce!

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We get asked this all the time, “Do I really need to weigh and measure my food?”

If you’ve decided to commit to tracking your macros, then the answer is YES! Like anything in this world, the more precise you are, the more accurate you are and so it follows, the better the results! Of course, there needs to be some balance, we don’t want you to drive yourself crazy or be that guy at the restaurant with your scale on the table. But when you have access to a kitchen, we recommend you weigh and measure your food to improve the results you’ll get from tracking macros.

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When it comes to Italian food it’s hard for me to change my mindset. The last 20 years of my life I’ve been avoiding carbs and starchy foods because I was told they would make me fat. Imagine my heartbreak when Lasagna used to be one of my favorite meals! Even though I now know that consuming too much of ANY macronutrient is what results in weight gain, I still rarely choose to indulge in a bowl of spaghetti bolognese or fettuccine Alfredo.

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If you love breakfast and Mexican food as much as I do, you have to try these healthy breakfast burritos! As a coach I often advise my clients to try and have a serving of protein and some veggies with breakfast to kick start their day. This does both! With 17 grams of protein and lots of colorful veggies this is a fantastic breakfast option.

Want to spice it up a bit more? Try adding guacamole in place of the avocado.

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Are you or your clients eating too many carbs?

Are your clients eating too many carbs? 🍞 It may show in surprising ways!

Weight distribution can be a key indicator of insulin sensitivity. Look for shifts from pear to apple shapes as insulin resistance increases. Continue reading for more.

Discover the Top 5 Bloating-Reducing Foods for a Comfortable Digestive System

Harnessing the Health Benefits of Ginger and Turmeric: A Dynamic Duo for Well-being

Discover the Top 5 Bloating-Reducing Foods for a Comfortable Digestive System

Unveiling the Health Benefits of Omega-3 Fatty Acids: Essential Nutrients for Optimal Well-being

5 Supplements to Help Detoxification and Support Your Health

Nutrition Secrets from Camille: Fuel Your Performance

Should You be Weighing & Measuring your Food?

Lean Low-Fat Lasagna [Recipe]

Paleo Breakfast Burrito [Recipe]

Féroce Fitness