Body mass is calculated this way: (weight in pounds) / (height in inches) ... Read more »]]> Most times, people measure fitness using BMI, or body mass index. It’s a formula that is used to gauge if people are overweight or obese and if so, what health issues they could face down the line as a result.

Body mass is calculated this way: (weight in pounds) / (height in inches) (height in inches) x 703. It’s a straightforward equation that measures an individual’s body fat by comparing their height and weight.

After that, people fall into four different categories:

• 18.4% or lower = underweight
• 18.5% to 24.9% = normal weight
• 25% to 29.9% = overweight
• 30% or higher = obese

But does this formula really tell the whole story? According to MensHealth.com, it does not. The online version of the popular magazine takes an in-depth look at the BMI and cites a few issues with it.

The first is that the body mass index wasn’t designed to judge an individual’s weight, but the weight of an entire population. Secondly, the formula was created to determine the body mass of men, not women. Lastly, the BMI doesn’t differentiate between fat and muscle.

The article itself has some more great information and history into BMI, so be sure to check it out!

We’re all familiar with ... Read more »]]> As the weather continues to warm, we all make adjustments to our lifestyles, and that should also include the foods that we eat. During the spring and summer months, comfort foods that we enjoyed during fall and winter take a back seat to healthier alternatives likes fruits and vegetables.

We’re all familiar with the term “superfoods” which describe foods that are high in nutrients that are good for us and don’t contain things like saturated fat and additives that are bad for us. As such, Shape Magazine’s list of ‘6 May Superfoods to Eat This Month‘ contains a great list of items that we can enjoy that also has benefits towards making our bodies more healthy!

1. Strawberries: The strawberry, a true symbol of warmer weather, is coming into its own this month. One serving of the low-calorie fruit packs more vitamin C than an orange and offers protection against heart attacks, cognitive decline, and damage to the skin from UV rays. The high antioxidant content has also been credited with increasing HDL, or “good” cholesterol, says Vandana Sheth, R.D.N., C.D.E., a spokesperson for the Academy of Nutrition and Dietetics.

2. Peas: One of spring’s tiniest veggies is also one of its most nutritious. Peas are loaded with fiber and vitamins A, C, and K, which is important for healthy blood and bones, says Sheth.

3. Apricots: Just one single apricot in all its sweet and juicy glory contains a good amount of your daily vitamins A and C, plus some fiber and potassium—all for just 17 calories. It also offers some iron, says Sheth, which, in the presence of that vitamin C, is absorbed more effectively by the body.

4. Cauliflower: “People think about staying away from white-colored foods, but cauliflower is the exception,” says Sheth. While it doesn’t often get the praise its relative broccoli gets, it’s worthy of it. Both come from the same cruciferous family of vegetables and are well-known for their anti-inflammatory properties. Often thought of as a cooler-weather veggie, cauliflower is ripe for the picking in a number of states this month, offering possible protection against cancer and stroke.

5. Morel Mushrooms: Sure, these guys are pretty funny looking, but they boast a unique flavor and are a true sign of spring, which is prime morel hunting season. In the same family as truffles, they can be pricey, but they do provide potassium and B vitamins. Research in animals suggests morel mushrooms may also be beneficial for liver function, says Sheth, and, like other mushrooms, they are a decent source of vitamin D, she says.

6. Boysenberries: Seeing as this gem is a cross between a raspberry and a blueberry, it’s not surprising that it’s chock-full of similar brainpower-boosting benefits, antioxidants, and vitamins, says Sheth. They’re also rich in fiber.

Celiac disease is an autoimmune digestive disease that damages the villi of the small intestine and interferes with absorption of nutrients from food. Essentially, the body is attacking itself every time a ... Read more »]]> Did you know that May is National Celiac Awareness Month? Here’s a better question: Do you know what celiac disease is?

Celiac disease is an autoimmune digestive disease that damages the villi of the small intestine and interferes with absorption of nutrients from food. Essentially, the body is attacking itself every time a person with celiac consumes gluten.

When people with celiac disease eat foods containing gluten, their immune system responds by damaging the finger-like villi of the small intestine. When the villi become damaged, the body is unable to absorb nutrients into the bloodstream, which can lead to malnourishment.

Left untreated, people with celiac disease can develop further complications such as other autoimmune diseases, osteoporosis, thyroid disease, and cancer. Sadly, there are about 83 percent of individuals living with this disease and they don’t even know about it.

Core Power is gluten free and we’d like to show you some ways you can lend a hand to help raise celiac awareness. Check out these very cool and informative sites and be sure to pass them along to family and friends!

▪       10 Signs You Might Be Gluten Intolerant

▪       Celiac Awareness Month Newsletter

▪       Celiac Symptom Checklist

▪       Gluten Free Cooking Tips

▪       Gluten Free Shopping List

–Cheers

Lindsay

Now it’s your turn!

Do you know anyone who is suffering from celiac disease? Do you feel this post would be helpful to them?

Let us know in the comments, via Twitter or on Facebook!

Along with being a regular contributor to the Fair Oaks Farms team and the Core Power Tip of the Day, Lindsay is a long time Core Power fan and user, a #FitFluential Ambassador, pro triathlete James Cotter’s wife, nutrition/fitness consultant, and shares a passion for GLUTEN FREE cooking! Meet Lindsay at CotterCrunch.com and follow her on Twitter.

____________________

Subscribe to Core Power Blog by Email!

Shape ... Read more »]]> We’ve all gone through those bouts of fighting the urge to indulge in late night snacks, especially when we know that what we’re going to be snacking on isn’t going to be good for us. But there is hope for those looking to snack after dinner without feeling guilty about it later.

Shape Magazine compiled a list of eight healthy late night snacks. Some you may have already tried, some you may not, but we’ll share a few of them here, but be sure to read Shape’s complete post for the rest!

There are vitamins that aid in protein metabolism, or the breaking down of protein into amino acids which then combine into new proteins which builds muscle. ... Read more »]]> Transforming their bodies by toning their muscles is one of the main reasons people work out. But did you know that certain vitamins can increase muscle tone?

There are vitamins that aid in protein metabolism, or the breaking down of protein into amino acids which then combine into new proteins which builds muscle. Health & Fitness Sports Magazine put together a great post on the ABC’s of Muscle Maintenance which tells you all about which vitamins and minerals are essential to building muscle strength and tone. Check it out!

• B1 is important for protein metabolism and the formation of hemoglobin, which carries oxygen to muscle cells. Find it in cereal, bread, meat, rice, and nuts.
• B2 is involved in energy metabolism, glucose metabolism, and the oxidation of fatty acids, with some effects on protein metabolism. Find it in cheese, eggs, milk and peas.
• B3 is essential for energy production. Find it in milk, eggs, fish, legumes, and potatoes.
• B6 is important for protein metabolism, growth and carbohydrate utilization. Find it in soybeans, butter, brown rice, and fish.
• B12 is important for the maintenance of nerve tissue and is essential for the metabolism of fats and carbohydrates, energy metabolism, and cell regeneration. Find it in milk, poultry, eggs, meat, and liver.
• B7 is important for amino acid metabolism, and amino acids are the building blocks of protein. Find it in mushrooms, egg yolk, beef liver, and brewer’s yeast.

Vitamin C is important for our muscles, and we need it to function properly. Vitamin C is required for collagen and elastin synthesis, and it is also an important supplement to take daily because it’s responsible for the health of the blood vessels, which support the muscles’ needs for oxygen and nutrients. Good sources of vitamin C include broccoli, tomatoes, strawberries, and grapefruit.

Vitamin D plays an important, essential for overall muscle and immune system function. Studies have shown that proper vitamin D levels (4,000 to 6,000 IU daily) in the body are associated with muscle strength and performance. Vitamin D is also required for the uptake and utilization of calcium and phosphorous—and both of these minerals are required for muscular contraction and function as well as bone growth and strength.

Vitamin E is a very important antioxidant that helps cell membrane recovery from oxidative stress. Cell membrane reliability is essential for cellular function and growth. To add vitamin E into your diet, try almonds, spinach, carrots, and avocados. It’s also found in olive oil, corn oil, canola oil and sunflower oil.

Fish Oil or the omega-3 fats in fish oil may decrease muscle protein breakdown. This may be through improvements in insulin sensitivity, and insulin resistance is associated with muscle breakdown. There is also a new study in the American Journal of Clinical Nutrition showing that fish oil helps enhance the effect of strength training in elderly women.

But there is hope for those of us looking to ... Read more »]]> We all know the secret to weight loss is an active metabolism. But as we get older, our metabolism slows down and it’s much easier for us to pack on the pounds and even harder to lose the weight and keep it off.

But there is hope for those of us looking to blow the dust off and clean the cobwebs from our metabolism and get it firing again!

Shape Magazine put together 11 great ways for revving up your metabolism and shedding those unwanted pounds! As always, we’re share a few of them, but be sure to check out the entire article.

1. Power Up With Proteins (hint, hint: Core Power!): Since protein has a high thermic effect, your body will burn more calories to digest it. Score! When it comes to protein, Amanda Carlson-Phillips, vice president of nutrition and research for Core Performance, recommends including a lean protein source in every meal. “Eating five to six mini meals per day and including a lean protein source such as low-fat cheese, beans, chicken, fish, or peanut butter on every plate is a great way to rev your metabolism and keep you feeling energized and fueled all day long,” she says.

2. If You Don’t Already, Drink Green Tea: Stay away from sodas, alcohol, and calorie-laden beverages. Not only will they leave you feeling bloated and fatigued, they’ll only slow you down. “Drinking brewed green tea is an effective way to get EGCG (epigallocatechin gallate), an ingredient known to speed up metabolism,” Carlson-Phillips says. “Three cups of green tea a day can increase metabolism by up to 10 percent.”

3. Hit the Gym: Angela Corcoran, director of education at the Cybex Research Institute, says to hit the gym and take advantage of those fitness machines. They’re good for building lean muscles and will help you to ramp up your metabolism. “They can also help to establish healthy fitness habits and consistency in an exercise program,” Corcoran says. “Ask a trainer at your gym to explain how to use the programs on the equipment, and have them suggest a workout routine to help you.”

4. Stock Up on Salmon: Salmon is an Omega-3 powerhouse full of protein and healthy fats, says Ilyse Schapiro, registered dietitian and certified nutritionist. Salmon is great for burning fat, but also, the Omega-3s in it will help to make your metabolism more efficient, slowing digestion and preventing cravings, she adds.

We came ... Read more »]]> One of the biggest detriments to people who are working out and trying to stay in shape are those sometimes irresistible urges to eat food that tastes good, but isn’t always good for you. Resisting these urges is one of the hardest things for people to do, but there is hope!

We came across these great tips on how you can best fight those pangs for chocolate bars and potato chips that will quickly derail your plans to get fit and stay fit!

1. Distract Yourself - ”I make it a rule to wait at least 15 minutes before I indulge any craving, and keep busy with an activity that occupies my hands so I can’t reach for a treat,” says Marjorie Nolan, spokeswoman for the American Dietetic Association. “I psych myself out by washing dishes, brushing my teeth or vacuuming. The craving usually passes by the time 15 minutes are up. Sometimes you just have to wait it out.”

2. Decode Your Cravings – “Hunger, fatigue and dehydration all lower blood sugar levels, which increases appetite,” says Nolan. Take a moment to close your eyes, mentally scan your body and ask yourself if you’re really hungry — or if it’s tiredness or thirst that’s making you want to eat. “If I know I didn’t get a lot of sleep the night before, I take a 10-minute nap to help me feel better without reaching for comfort food.” Or, if you haven’t had enough liquids, try drinking a cup of passion fruit-flavored tea to quench sweet cravings, or tomato juice if you’re yearning for something salty.

3. Make a Smart Swap – Whether you want sweet, salty, crunchy, savory or a combination, there are times when your body simply needs an energy boost. Fiber-rich or nutrient-dense snacks are longer-lasting pick-me-ups than the sugar- and fat-filled treats we tend to yearn for.

4. Be Prepared – “If you’re having cravings regularly, such as at 3 p.m., it could be because you’re not getting what your body needs earlier on, such as protein. Or, if your cravings start after dinner at 8 p.m., it’s probably more emotional, such as stress,” says Morgan. Once you know your trigger times, arm yourself with pre-portioned snacks that you package at the start of the day so you don’t overdo it when your cravings inevitably strike. Try an apple with a single-serve packet of almond butter. Or, depending on your specific cravings, fill plastic baggies with an ounce of tortilla chips, 48 pistachios or 1/4 cup dried fruit such as mango.

5. Plan a Splurge –  ”Often when we forbid ourselves certain foods, we end up eating everything but that food before giving in and overindulging anyway,” says Morgan. Sometimes a low-fat cheese stick won’t ease your pizza fix, and dried fruit can’t replace peach cobbler. Ditching the diet mentality and allowing yourself small portions of decadent foods can help prevent cravings all together. You can scoop half a cup of ice cream into a plastic container and store it in your freezer if you know that’s what you’ll reach for at 8 p.m. That way, you can eat what you really want without consuming a lot of extra calories. “I plan my splurges at the beginning of the day. Since I know it’s coming, it’s so much easier for me to keep portions in check,” Morgan says.

Now it’s your turn!

Do you struggle with cravings? Do you know of any other helpful tips to combat them?

Let us know in the comments, via Twitter or on Facebook!

____________________

Subscribe to Core Power Blog by Email!

And usually, the first thing we do is head for a glass orange juice to get it. While this is a good choice, there are other sources that are much lower ... Read more »]]> Okay, so we all know what do when we get sick, right? You got it: just load up on Vitamin C!

And usually, the first thing we do is head for a glass orange juice to get it. While this is a good choice, there are other sources that are much lower in sugar than a typical glass of OJ and are just as packed with the Vitamin C that you’re looking for!

1. Raspberries and blueberries 
2. Sorrel – An herb that has even more vitamin C than blueberries. Use it in salads, stews, as a tea, etc. But be sure to use it in moderation due to it’s high oxalic acid content.
3. Kale
4. Papaya
5. Cauliflower

Hmm, I’m think a big green smoothie might do the trick, well minus the cauliflower. Ha!

Cheers!

–Lindsay

Now it’s your turn!

Were you aware of these sources of Vitamin C? Do you know if any others?

Let us know in the comments, via Twitter or on Facebook!

Along with being a regular contributor to the Fair Oaks Farms team and the Core Power Tip of the Day, Lindsay is a long time Core Power fan and user, a #FitFluential Ambassador, pro triathlete James Cotter’s wife, nutrition/fitness consultant, and shares a passion for GLUTEN FREE cooking! Meet Lindsay at CotterCrunch.com and follow her on Twitter.

____________________

Subscribe to Core Power Blog by Email!

But if you’re someone who really wants ... Read more »]]> We’ve all heard the phrase, “watch what you eat,” but how many of us really take heed to that advice? Sure, some of us are better at it than others, but even the most disciplined person will fall off the wagon at some point in time.

But if you’re someone who really wants help with your diet and advice on foods you should and shouldn’t consume, then you should probably see a nutritionist. They can help develop a diet that is the most beneficial for you but more importantly, they can tell you what foods to avoid completely.

Many nutritionists agree that there are some foods that you just don’t need to put into your body, and the Huffington Post Healthy Living section put together a list of nine foods you should avoid at all costs, per the nutritionists they polled.

Here are four of them, but be sure to check out the entire post for the rest!

1. Hot Dogs

Karen Ansel, MS, RD, CDN, spokesperson for the Academy of Nutrition and Dietetics and coauthor of ‘The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life’

“As for what I wouldn’t eat: hot dogs, without a doubt. Even if they’re nitrate-free, they’re still made up of too many parts and pieces, which is just unnatural.”

2. Soda

Patricia Bannan, MS, RD, author of Eat Right When Time is Tight

“Sugary soda. Not only does it taste overly-sweet, it’s such a waste of calories. A 12-ounce can of soda has almost 40 grams of sugar, and research shows excess sugar can lead to excess pounds and a myriad of health issues. If you do love a soda, limit it to once or twice a month, and get used to other options like citrus-infused water or non-sugared iced tea.”

3. Diet Soda

Cynthia Sass, MPH, RD, author of S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches

“Diet soda. It doesn’t offer any nutrients, and my rule of thumb is: If it’s artificial, it’s not going into my body. Also, some research has linked diet soda consumption to an increased risk of stroke, heart attack and depression. Plus, one analysis found that, on average, diet soda drinkers weigh more than regular soda drinkers.”

4. Hydrogenated Oils

Rachel Begun, MS, RD, spokesperson for The Academy of Nutrition and Dietetics
“I avoid all foods that contain hydrogenated oils. There is absolutely no need for them in our diet, and nowadays, it’s easy to find foods that don’t contain them.”

But there are ... Read more »]]> In our fast paced lives, the dinner table is the only time many of us really have an opportunity to sit down, relax and enjoy our meals. For many of us, breakfast and lunch are “grab-and-go” meals, but dinner is the meal that allows us to kick back and unwind.

But there are s few things we must be mindful of when it comes to that final meal of the day. There are some common mistakes that people unconsciously make when it comes to dinnertime, and the Huffington Post Healthy Living section has six great things to be mindful of during dinner.

We’ll share three with you, but make sure you check out the entire post as well!

1. Making dinner the biggest meal

“Think of when you need the calories,” says Cheskin, adding that it’s most certainly earlier in the day when you’re expending more energy. The USDA counsels that dinner should add up to about 450 and 625 calories, based on a diet of 1,800 to 2,300 daily calories for women and 2,000 to 2,500 calories for men. But some nutritionists and experts think it can be much less than that – as little as 20 to 25 percent of daily calories.

“Nutritionally, dinner should be a light, well-portioned meal that is under 500 calories,” says Lanz. “Unfortunately, most Americans use dinner as their main source of food for the entire day and over indulge.”

2. Grazing in front of the TV

Many diners don’t make their mistake at the dinner table, but on the couch: Post-dinner snacking or snacking in place of eating a complete meal can be perilous if accompanied by mindless activities like watching TV or surfing the web.

Cheskin says this is the biggest problem he sees in clinic. “[It's] the mindless eating while attached to a screen of some sort. I like to get people to separate the eating from other activities.”

3. Grabbing that dessert

Routinely finishing with a sugary dessert is a way to add excess calories for tradition’s sake, not for satiety. What’s more, that spike in blood sugar could keep you wired — or even wake you up in the night.