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Educational Resources - Nutrition
Scroll to read information on the following subject(s):
Why is everything going Gluten Free?
In the last few years an increasing % of people are being diagnosed with gluten sensitivity,lactose intolerance, or wheat allergies. I personally have had many clients benefit after making
significant changes to their nutritional habits relative to these issues. It is not easy and
commands discipline checking labels and being sure your’re following the guidelines. Main
stream medicine is becoming more aware of the issues around these conditions, however,
there continues to be unknown issues. One such issue is until your diagnosed, at what point is
it a clinical issue? I would argue that many who are over eating such foods for a long period of
time will develop sensitivities. I have always believed and continue to believe that variety in our
nutritional habits is a key to success. If you have not had that variety you may need to get
involved in a healing process or process of change that allows for improved health.
Symptoms you should be aware of that can be signs of these conditions include; high blood
pressure, high cholesterol, headaches, insomnia, IBS, chronic sinus and ear infections,
emotional stability, fatigue, poor focus, excessive mucous production, eczema, poor weight loss
or excessive gain in a short period of time, and compulsive eating.
If you think you may have an issue with this you need to become educated on how to change
appropriately. I can connect you with and expert or point you in a good direction if you need.
Protein, how much is enough?
This is a question I get almost daily! Protein is comprised of amino acids that are required for
immune system strength and tissue/cellular repair from exercise and just existing. Also, amino
acids are building blocks for our hormones, enzymes as well as supporting overall metabolic
processes in our bodies. Our bodies are constantly using proteins that come both from our diet
and from tissue breakdown in our body. Typically, the more intense and longer you exercise
the greater the amount of protein is needed. Please note that individuals with renal kidney
disorders, liver disorders, or other digestive health issues should consult their physician or
Registered Dietitian for recommendations.
Keep in mind that protein does have caloric value. One gram of protein equals 4 calories. If
your purely adding protein to your diet thinking your’re going to build more muscle you may just
be adding fuel to an engine that does not need it. You have to be involved in an adequate
exercise program that provides variation and stimulation for adaptation to occur. So, be careful
that your approach is balanced and does include adequate and appropriate carbohydrates
and fats!
So, how much is enough? Well below I will list the following suggestions based on activity level
and listed in grams per (kg) of body weight per day.
Activity Level/Male/Female
Sedentary / .8 / .8
Light-Moderate / 1.0 / 1.0
Teen Athlete / 2.0 / 2.0
Endurance Athlete
Recreational /.85 / .84
Moderate /1.2 / .90
Elite Moderate / 1.6 / 1.2
Elite Heavy / 2.0 / 1.7
Strength Athletes
Untrained /1.7 / 1.3
Trained / 1.2 / .90
Use of nutritional supplements are always a second choice to whole foods (meat or vegetarian
sources). However, do to most peoples’ lifestyle, supplements can be a practical choice if
needed to balance out life and balanced nutrition.
 | Why is everything going Gluten Free? | |
| Protein, how much is enough? |
Why is everything going Gluten Free?
In the last few years an increasing % of people are being diagnosed with gluten sensitivity,
significant changes to their nutritional habits relative to these issues. It is not easy and
commands discipline checking labels and being sure your’re following the guidelines. Main
stream medicine is becoming more aware of the issues around these conditions, however,
there continues to be unknown issues. One such issue is until your diagnosed, at what point is
it a clinical issue? I would argue that many who are over eating such foods for a long period of
time will develop sensitivities. I have always believed and continue to believe that variety in our
nutritional habits is a key to success. If you have not had that variety you may need to get
involved in a healing process or process of change that allows for improved health.
Symptoms you should be aware of that can be signs of these conditions include; high blood
pressure, high cholesterol, headaches, insomnia, IBS, chronic sinus and ear infections,
emotional stability, fatigue, poor focus, excessive mucous production, eczema, poor weight loss
or excessive gain in a short period of time, and compulsive eating.
If you think you may have an issue with this you need to become educated on how to change
appropriately. I can connect you with and expert or point you in a good direction if you need.
Protein, how much is enough?
This is a question I get almost daily! Protein is comprised of amino acids that are required for
immune system strength and tissue/cellular repair from exercise and just existing. Also, amino
acids are building blocks for our hormones, enzymes as well as supporting overall metabolic
processes in our bodies. Our bodies are constantly using proteins that come both from our diet
and from tissue breakdown in our body. Typically, the more intense and longer you exercise
the greater the amount of protein is needed. Please note that individuals with renal kidney
disorders, liver disorders, or other digestive health issues should consult their physician or
Registered Dietitian for recommendations.
Keep in mind that protein does have caloric value. One gram of protein equals 4 calories. If
your purely adding protein to your diet thinking your’re going to build more muscle you may just
be adding fuel to an engine that does not need it. You have to be involved in an adequate
exercise program that provides variation and stimulation for adaptation to occur. So, be careful
that your approach is balanced and does include adequate and appropriate carbohydrates
and fats!
So, how much is enough? Well below I will list the following suggestions based on activity level
and listed in grams per (kg) of body weight per day.
Activity Level/Male/Female
Sedentary / .8 / .8
Light-Moderate / 1.0 / 1.0
Teen Athlete / 2.0 / 2.0
Endurance Athlete
Recreational /.85 / .84
Moderate /1.2 / .90
Elite Moderate / 1.6 / 1.2
Elite Heavy / 2.0 / 1.7
Strength Athletes
Untrained /1.7 / 1.3
Trained / 1.2 / .90
Use of nutritional supplements are always a second choice to whole foods (meat or vegetarian
sources). However, do to most peoples’ lifestyle, supplements can be a practical choice if
needed to balance out life and balanced nutrition.
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