TAKE CARE OF YOU FIRST

How many times have you heard the following phrases? - “I want to eat healthy but it’s too expensive” and “I want to bulk up but I don’t want to eat ‘un-clean’ food” The purpose of this article is to show that it’s possible to both eat healthy foods and  eat in a caloric surplus  without breaking the bank. Strategies for Stretching Your Dollar at the Grocery Store Buy in bulk  – Although the upfront cost of membership may seem daunting, club stores like Costco, Sam’s Club, and BJ’s are excellent places to stock up on grocery and non-grocery goods. These stores are built around the concept of bulk quantities to minimize packaging and shipping cost. I typically buy my cooking oils, spices, and sauces from these locations are shelf stable for a long period of time. These stores are also excellent places to buy meat and vegetables in bulk if you don’t mind eating the same meat and vegetables for an entire week (such as myself). For non-traditional bulk-buying location...

Fast facts on fish oils Here are some key points about fish oils. More supporting information is in the main article. Fish oils contain omega-3 fatty acids and  vitamins  A and D. Omega-3 fatty acids found in fish oils may protect the heart and offer other health benefits, but research results have been mixed. Eating fish is a better way of getting fish oil or omega 3 than taking supplements. What are omega-3 fatty acids? Oily fish is a good source of omega-3 oil, but what are the benefits? Omega-3 fatty acids are fats commonly found in plants and marine life. Two types are plentiful in oily fish: Eicosapentaenoic acid (EPA) : The best-known omega-3 fatty acid, EPA helps the body synthesize chemicals involved in blood clotting and  inflammation  (prostaglandin-3, thromboxane-2, and leukotriene-5). Fish obtain EPA from the algae that they eat. Docosahexaenoic acid (DHA) : In humans, this omega-3 fatty acid is a key part of sperm, the ret...

A preliminary study concludes that a drug that doctors commonly prescribe to treat angina and blood pressure might increase the risk of sudden cardiac arrest. A recent study looked at the risk factors behind cardiac arrest. Cardiac arrest occurs when the heart stops pumping blood around the body. If a person does not receive treatment, cardiac arrest can be lethal within minutes. According to the American Heart Association (AHA), in the United States, around  475,000 people  die from cardiac arrest each year. It claims more lives than  colorectal cancer ,  breast cancer ,  prostate cancer ,  pneumonia ,  influenza , vehicle accidents, firearms,  HIV , and house fires combined. The  AHA  describe cardiac arrest "as one of the most lethal public health problems in the U.S." So, because cardiac arrest is both serious and common, understanding the risk factors involved is essential. To this end, the European Resuscitation Counc...

Of the 56.9 million deaths worldwide in 2016, more than half (54%) were due to the top 10 causes. Ischaemic heart disease and stroke are the world’s biggest killers, accounting for a combined 15.2 million deaths in 2016. These diseases have remained the leading causes of death globally in the last 15 years. Chronic obstructive pulmonary disease claimed 3.0 million lives in 2016, while lung cancer (along with trachea and bronchus cancers) caused 1.7 million deaths. Diabetes killed 1.6 million people in 2016, up from less than 1 million in 2000. Deaths due to dementias more than doubled between 2000 and 2016, making it the 5th leading cause of global deaths in 2016 compared to 14th in 2000. Lower respiratory infections remained the most deadly communicable disease, causing 3.0 million deaths worldwide in 2016. The death rate from diarrhoeal diseases decreased by almost 1 million between 2000 and 2016, but still caused 1.4 million deaths in 2016. Similarly, the number of tuberculo...

Do you bang your head against the wall trying to figure out the best ways to squeeze in a muscle-building friendly breakfast without having a significant amount of time? It’s tough to find ways to  support recovery  from your brutal workouts with little-to-no time on the mornings for lengthy prepping, cooking and cleaning. Crappy, so called convenience health foods have flooded the market promising you endless energy and high amounts of protein. In reality, these foods rarely provide a protein count in the double digits and leave you feeling hungry. If you aren’t careful you’ll find yourself hitting the vending machine or choosing other unhealthy options which will wreak havoc on your physique. Below are 5 fast high protein breakfast options to help you  build muscle , feel fuller, longer and are easy to prep, eat and enjoy. 1. Greek yogurt combo Protein: 48g, Carbs: 40g, Fats: 2g, Calories: 390 As Greek yogurt only increases in popularity due to its high...