Back in the paleolithic era, 2.5 million years duration that ended around 10,000 years ago grains weren’t part of our diet. We ate what we could hunt or find – meats, fish, nuts, leafy greens, regional veggies, some tubers and roots, occasional berries or seasonal fruits that other animals hadn’t decimated.

The big part of the success with the diet is the omittance of grains. The grains are composed of gluten, lectins and carbohydrates. Gluten intolerant people develop a dismal array of medical conditions from consuming including dermatitis, joint pain, reproductive problems, acid reflux,other digestive conditions and auto-immune disorders that often go undiagnosed. As for those carbs in your system turns into glucose (a type of sugar) to be used for energy and various other tasks to help our body function – any glucose that isn’t used as energy is stored as fat as video shown below defines.

Andre Noel Potvin – President and founder of INFOFIT Educators. A school for fitness professionals fosters the development in becoming a BCRPA, ACE, ACSM, and NSCA certified personal trainer. He is also an International Speaker, Author of the Great Exercise Handbook series (which has sold over 1 million copies worldwide) and a former Exercise Physiology Instructor at the University of British Columbia in Vancouver, Canada. If you’d like more information about this topic, please email him at andrenoelpotvin@infofit.ca

No matter how rational and high-minded you try to be, you can’t make decision after decision without paying a biological price. It’s different from ordinary physical fatigue — you’re not consciously aware of being tired — but you’re low on mental energy. The more choices you make throughout the day, the harder each one becomes for your brain, and eventually it looks for shortcuts, usually in either of two very different ways. One shortcut is to become reckless: to act impulsively instead of expending the energy to first think through the consequences. (Sure, tweet that photo! What could go wrong?) The other shortcut is the ultimate energy saver: do nothing. Instead of agonizing over decisions, avoid any choice. Ducking a decision often creates bigger problems in the long run, but for the moment, it eases the mental strain. You start to resist any change, any potentially risky move — like releasing a prisoner who might commit a crime. So the fatigued judge on a parole board takes the easy way out, and the prisoner keeps doing. In simple terms, we have a limited capacity for making decisions, and the more decisions we have to make, even simple ones, such as plastic or paper, can slowly wear us down and send our willpower into a tailspin until it is crumpled and cowering in a corner.

Roy Baumeister a social psychologist, conducted experiments aimed to measure and study mental discipline. His studies results surprised many as it showed that individuals have a finite amount of willpower, or mental energy, for self-control. When people resisted one temptation, such as eating candy or warm chocolate-chip cookies, they were less able to resist other subsequent temptations.

Another experiment of his had people resist getting emotional during a tear-jerker movie. After succeeding on this task, however, they gave up more quickly while working on tasks requiring self-discipline, such as solving puzzles and squeezing a hand-grip exerciser.

Baumeister’s conclusion was that willpower was actually a type of mental energy, and much like a muscle, it could be fatigued and exhausted. Early on, researchers focused  on acts of self-restraint draining willpower, but over time the theory became more generalized, and it turns out that any and all decision-making can deplete these mental energy stores.

The dozens of decisions we make each day (what to wear, what to eat, what to buy, what project to start first, what route to choose, or workout to do…) result in a sort of mental fatigue. Knowing that we have a limited amount of available mental energy to use for decision-making is a new discovery. We learned that if you use up your willpower on these little, or less important decisions, you will have no chance of making a good decision at the end of the day. This may matter to you if you find that you eat well all day but struggle to resist temptations in the evening, or can’t make yourself go to the gym after work.

Having done hundreds of small decisions during the day, you may find that by 5pm you can’t decide if you want to exercise, get take-out, cook at home, call your mom, walk the dog or do something else. Eventually, you may just give up, and do nothing. The research on decision fatigue can help you recognize that it’s not necessarily related to your lack of willpower; it may be related to the number of decisions you’ve already made in a given day.

Baumeister points out,“Even the wisest people won’t make good choices when they’re not rested and their glucose is low.”

That’s why the truly wise don’t restructure the company at 4 p.m. They don’t make major commitments during the cocktail hour. And if a decision must be made late in the day, they know not to do it on an empty stomach. “The best decision makers,” Baumeister says, “are the ones who know when not to trust themselves.”

Tips to Prevent Decision Fatigue:

• Hire a personal trainer. A certified personal trainer can be the source of a tremendous amount of motivation when you have none. An elite personal trainer allows you to use their willpower to tap into your own. All you need to do is show up and they can make the rest of the decisions for you.

• Be aware. The first step to having more decision-making energy is to become aware of how you use your willpower reserves each day. Just recognizing this phenomenon can help you conserve your decision-making energy for the most important decisions.

• Have self-control. Baumeister found that people with high levels of self-control actually structure their lives in a way that conserves willpower. They don’t put themselves in situations that require making lots of decisions or exerting willpower. They don’t take on numerous responsibilities and resist endless temptations. They plan ahead and make intentional choices.

• Reduce the daily number of decisions you make. Next, become mindful of the number of decisions you are making. Consciously choose the ones that are most important to you, and let go of those that aren’t worth your mental energy.

• Exercise first thing in the morning. You heard it! In addition to the fact that those who exercise in the morning tend to be more consistent, if you exercise in the morning, you are more likely to have more decision-making energy available.

• Add fabulous music. Music has been shown to increase exercise motivation, so plan a great playlist and plug into some ready-made willpower.

• Take on big decisions early. Make your most important decisions in the morning; take on less important decisions later in the day.

• Plan your day. Especially for personal trainers and athletes, it’s important to make decisions about your training early in the day. So decide what exercise and when you’ll do it first thing in the morning, and put it on your calendar.

• Plan your week and set goals. Better yet, set up a weekly training plan so you don’t have to decide what to do, or when to do it. The decision will have already been made, so you, as Nike says, “just do it.”

• Take time for rest. If you find you have exhausted your decision-making ability, recognize that you’re more likely to act impulsively or do nothing at all. Learn from this and make small adjustments for the next day.

Plan ahead and be mindful of the many decisions you make each day, and as the saying goes, “don’t sweat the small stuff.” Adopting a few simple strategies makes it much more likely that you’ll be able to save your willpower for the decisions that really matter most to you.

Andre Noel Potvin – President and founder of INFOFIT Educators. A school for fitness professionals fosters the development in becoming a BCRPA, ACE, ACSM, and NSCA certified personal trainer. He is also an International Speaker, Author of the Great Exercise Handbook series (which has sold over 1 million copies worldwide) and a former Exercise Physiology Instructor at the University of British Columbia in Vancouver, Canada. If you’d like more information about this topic, please email him at andrenoelpotvin@infofit.ca

Part (1) How did we get so fat, so fast? The debut episode of this 7-part series debunks the theory that obesity only affects the “gluttons and sloths” among us and is, in fact, a public health problem that impacts everyone.

Part(2) Dr. Robert Lustig illustrates the overabundance of sugar in today’s processed convenience foods and explains how our bodies metabolize these sugars in the same way as alcohol or other toxins, causing damage to the liver and other organs.

Part(3) Sugar impacts the brain just as much as the waistline. In this episode, Dr. Robert Lustig explains the biochemical shifts that sugar causes, making us store fat and feel hungry at the same time.

Part(4) Sugar isn’t just sweet, it’s addictive. This episode explores the cycle of addiction that sugar causes in the brain, much in the same way as drugs and alcohol.

Part (5) An unnerving trend of obese infants is just one indication that obesity can be passed on from mother to fetus. This installment looks towards the next generation, with an emphasis on preventive care and pre-natal health.

Andre Noel Potvin – President and founder of INFOFIT Educators. A school for fitness professionals fosters the development in becoming a BCRPA, ACE, ACSM, and NSCA certified personal trainer. He is also an International Speaker, Author of the Great Exercise Handbook series (which has sold over 1 million copies worldwide) and a former Exercise Physiology Instructor at the University of British Columbia in Vancouver, Canada. If you’d like more information about this topic, please email him at andrenoelpotvin@infofit.ca

Lima beans, sometimes called butter beans, are a flat-shaped, creamy white-colored bean. They have a smooth, creamy, sweet flavor and cook up in 1 to 1-1/2 hours. They are a popular vegetable side-dish and are also added to soups and casseroles. Having a distinct flavor all their own, these beans make a delicious and hearty soup all by themselves. They also go well with rice or cornbread. When cooked, lima beans are quite soft and won’t hold their shape well if roughly handled. Lima beans are different enough from the other beans that they can seem like a nice break from “beans” when eating a large variety of different legumes in the diet.

Basic Cooking Instructions:
Add 1 cup of Baby Lima Beans to 4 cups of water. Soak the beans for 8 hours or overnight. Discard the soaking water and add 4 cups of fresh water or broth. Bring to a boil slowly, skimming off any foam that may appear on the surface. When the water or broth is at full boil, reduce the heat, partially cover, and simmer until the beans are tender. Stir occasionally and add more water if necessary. The beans are done when they can be easily mashed

Nutrition Information for Lima Beans:
The following nutrition information is for one serving of lima beans. That would be about one cup of lima beans, or 156 grams. This general information is for any variety of raw lima beans.
Macronutrients:
Water: 109.57 g
Calories: 176
Protein: 10.67 g
Carbohydrates: 31.47 g
Fiber: 7.6 g
Sugars: 2.31 g
Total Fat: 1.34 g

Lima beans are among the most popular shell beans in the United States. These smooth, flat shaped, sweet tasting beans have a rich, starchy, meaty texture and a creamy, distinctive flavor.

Lima beans are nutrient-dense and their richness generates feelings of satiety (they make you feel full). Often referred to in some southern states in the U.S. as “butter beans,” lima beans date back to 5,000 BC along the coastal regions of South America.

They are believed to have originated in Guatemala and Southern Mexico and were traded along routes that led into North America, and eventually were carried to Europe, Asia, and Africa.

Early explorers stored dry lima beans for long periods on their ships, recognizing that lima beans were a nutritious and highly concentrated food source for the sailors.

In fact, lima beans are a good source of B vitamins (vitamin B6, niacin, folate), protein (including the important amino acid lysine), fiber (especially soluble fiber in the form of pectin), iron, potassium, and magnesium; and they have very little fat.

Studies suggest that intake of beans can help to lower LDL cholesterol levels, probably due to their soluble fiber content. Lima beans also contain the phytochemicals coumestrol and saponin, compounds that may impart anticancer benefits.

Lima Beans phytonutrients and over 30 different Fruits and Vegetables plus sea vegetables, special colon cleansing fibers, a special blend of probiotics, 17 herbal concentrates, antioxidants and a complete multi-vitamin and mineral supplement. All are contained in the Daily Biobasics Multi-vitamin and Mineral Supplement Nutritional Power House!

Ingredients
Baby lima beans
Olive oil
½ cup Onion chopped
½ cup Celery chopped
1 bulb Garlic crushed
½ cup Balsamic vinegar
Garlic powder
2 Tablespoons Dijon mustard
2 teaspoons Mrs. Dash
1 teaspoon Red chillies
Sea salt
Crushed pepper

Bake in 375 degrees for 20 minutes

Recipe by: Tracy Holly  Tracy Holly is the Executive Director to the Cory Holly Institute and a CSNA Master (Certified Sports Nutrition Advisor). She is the author of several books including “The Athlete’s Cookbook” and “Sports Nutrition for Kids”, “Natural Strategies for Healthy Weight Management”, and has a regular columnist for several Canadian health magazines. Tracy lectures to children, teens and women’s groups on health and wellness and staying fit for life

The original method of the London broil was simply a flank steak; pan fried to medium rare, cut cross grain and served.

Later the method was changed to include marinating the flank steak and then grilling or broiling it. The marinade traditionally used for London broil has ranged anywhere from a simple mixture of olive oil with salt and pepper to a wide collection of ingredients. You need to remember that chefs in earlier days tended to make mix seasonings, sauces and marinade more from what was on hand than from a specific recipe.

Today you can find a variety of meats in the food market called London broil. The term applies not only to flank steak but also to other boneless cuts of meat such as top sirloin, top round and chuck shoulder steaks. These cuts all have something in common; they are lean and tend to be tougher, so the same rules apply to the cooking process.

What’s a Marinade?
A marinate is a  seasoned liquid, containing an acid of some sort (lemon juice, vinegar, wine) which aid in tenderizing meat and enhance the flavor. The meat is soaked over a period of time in the liquid permitting it to absorb the flavors of the marinade.

Flank Steak or London Broil  (Serves 4)
1 ½ -2 lbs (681-908 grams) beef or bison flank steak (¾ inch thick)
1 cup (250 ml) extra virgin olive oil
½ cup (125 ml) tamari or Bragg sauce
¼ cup (62.5 ml) apple cider vinegar
4-6 cloves crushed garlic
2-3 1 inch (2.54 cm) chunks fresh ginger
Sea salt
Crushed black pepper

Directions
COMBINE all ingredients in a heavy-duty zip-top plastic bag.
Turn the bag over a few times to coat the meat, refrigerate for at least 8 hours preferably overnight, turning occasionally.
REMOVE steak from marinade.
GRILL the steak over high heat for about 5 minutes per side. Cover grill lid.
If you have difficulty in determining if the meat is done, cut a small chunk off the end (do not cut into the center).
Medium rare will usually satisfy everyone’s taste.

The secret is to pull the meat off the grill when it is slightly under the desired doneness as it will continue cooking for a few more minutes till it begins to cool. This will allow the meat to absorb its own juices. Carve the London broil cross grain in thin strips.

Serving Suggestion:
Serve with large green salad and Baby Lima Bean Bake.

Recipe by: Tracy Holly
Tracy Holly is the Executive Director to the Cory Holly Institute and a CSNA Master (Certified Sports Nutrition Advisor). She is the author of several books including “The Athlete’s Cookbook” and “Sports Nutrition for Kids”, “Natural Strategies for Healthy Weight Management”, and has a regular columnist for several Canadian health magazines. Tracy lectures to children, teens and women’s groups on health and wellness and staying fit for life

The dietary information Willett and his colleagues analyzed was gathered over a 12-year period, from nearly 80,000 women, ages 30 to 55. They found no evidence that women who consumed one to three servings daily of dairy reduced their risk of hip fractures, the standard measure for osteoporosis.

These findings became more dramatic when the Harvard researchers examined women who consumed three or more servings of dairy a day and found that none had any added protection against bone fractures. Three servings contain 1,000 milligrams of calcium, which the National Academy of Sciences has set as the new Recommended Dietary Allowance.

The reasons to give up milk:

1. Dairy does not reduce fractures.(i) Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent!

2. Less dairy = better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.

3. Calcium does not as protect us as we thought.(ii) Studies shown that calcium supplementation has no benefit in reducing fracture risk. Vitamin D appears to be much more important than calcium in preventing fractures.

4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer by 30 to 50 percent.(iii) Plus, dairy consumption increases the body’s level of insulin growth factor 1 (IGF-1) a known cancer promoter.

5. Calcium has benefits that dairy doesn’t. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.(iv)

6. Not everyone can stomach dairy.(v) About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance.

Based on findings, Dr. Willet concludes:

• Calcium probably doesn’t prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.

• Everybody needs calcium — but probably not as much as our government’s recommended daily allowance (RDA) and calcium from diet, including greens and beans is better utilized by the body with less risk than calcium supplements.

• Men may not want to take calcium supplements. Supplements of calcium and vitamin D may be reasonable for women.

• Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health.
If all that isn’t enough to swear you off milk, there are a few other scientific findings worth noting. The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the “milk mustache” ads. Their panel of scientists stated the truth clearly:

• Milk doesn’t benefit sports performance.

• There’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss!

• Dairy is linked to prostate cancer.

• It’s full of saturated fat and is linked to heart disease.

• Dairy causes digestive problems for the 75 percent of people with lactose intolerance.

• Dairy aggravates irritable bowel syndrome.

The FTC asked the dairy industry, “Got Proof?” — and the answer was NO!

Plus, dairy may contribute to even more health problems, like:

• Ear infections
• Sinus problems
• Allergies (vi)
• Type 1 diabetes (vii)
• Chronic constipation (viii)
• Anemia (in children)

With these concerns, many have considered raw milk as an alternative. But understand that it is not really a healthy form either …

Raw, whole, organic milk eliminates concerns like pesticides, hormones, antibiotics, and the effects of homogenization and pasteurization but, these benefits don’t outweigh dairy’s potential risks. From an evolutionary point of view, until 10,000 years ago, we did not domesticate animals and weren’t able to drink milk.

The majority of humans naturally stop producing significant amounts of lactose – the enzyme needed to properly metabolize lactose, the sugar in milk  sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned.

Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.

Better choices:

• Don’t rely on dairy for healthy bones. If you want healthy bones, get plenty of exercise and supplement with 2,000 IU of Vitamin D daily.

• Get your calcium from dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.

• Try giving up all dairy. That means eliminate milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements with your sinuses, post-nasal drip, headaches, irritable bowel syndrome, energy, and weight. Then start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life.

• If you can tolerate dairy, use only raw, organic dairy products. I suggest focusing on fermented products like unsweetened yogurt and kefir, occasionally.

• If you have to feed your child formula from milk, don’t worry. The milk in infant formula is hydrolyzed or broken down and easier to digest (although it can still cause allergies). Once your child is a year old, switch him or her to real food and almond milk.

Andre Noel Potvin – President and founder of INFOFIT Educators. A school for fitness professionals fosters the development in becoming a BCRPA, ACE, ACSM, and NSCA certified personal trainer. He is also an International Speaker, Author of the Great Exercise Handbook series (which has sold over 1 million copies worldwide) and a former Exercise Physiology Instructor at the University of British Columbia in Vancouver, Canada. If you’d like more information about this topic, please email him at andrenoelpotvin@infofit.ca

(i) Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health. 1997 Jun;87(6):992-7.

(ii) Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr. 2003 Feb;77(2):504-11.

(iii) Tseng M, Breslow RA, Graubard BI, Ziegler RG. Dairy, calcium, and vitamin D intakes and prostate cancer risk in the National Health and Nutrition Examination Epidemiologic Follow-up Study cohort. Am J Clin Nutr. 2005 May;81(5):1147-54.

(iv) Huncharek M, Muscat J, Kupelnick B. Colorectal cancer risk and dietary intake of calcium, vitamin D, and dairy products: a meta-analysis of 26,335 cases from 60 observational studies. Nutr Cancer. 2009;61(1):47-69.

(v) Brannon PM, Carpenter TO, Fernandez JR, Gilsanz V, Gould JB, Hall KE, Hui SL, Lupton JR, Mennella J, Miller NJ, Osganian SK, Sellmeyer DE, Suchy FJ, Wolf MA. NIH Consensus Development Conference Statement: Lactose Intolerance and Health. NIH Consens State Sci Statements. 2010 Feb 24;27(2).

(vi) Bartley J, McGlashan SR. Does milk increase mucus production? Med Hypotheses. 2010 Apr;74(4):732-4.

(vii) Luopajärvi K, Savilahti E, Virtanen SM, Ilonen J, Knip M, Akerblom HK, Vaarala O. Enhanced levels of cow’s milk antibodies in infancy in children who develop type 1 diabetes later in childhood. Pediatr Diabetes. 2008 Oct;9(5):434-41.

(viii) El-Hodhod MA, Younis NT, Zaitoun YA, Daoud SD. Cow’s milk allergy related pediatric constipation: Appropriate time of milk tolerance. Pediatr Allergy Immunol. 2009 Jun 25.

· Before you lift the dumbbell, make note not to round your back (always maintain a neutral spine), and find a secure position to place your hand on (i.e. dumbbell rack, knee, etc…) in order to brace yourself.

· In a squatting position, grasp the dumbbell with the opposing hand and roll it towards yourself before picking up (dumbbell should be aligned under your center of gravity).

· Keep your lifting arm straight as you rise with the dumbbell, then flip the dumbbell upwards using the momentum created by the squat, then place it on your knee. If you are using another dumbbell, pick the other up in the same manner as previously detailed.

· An alternate method in preparing to move the dumbbells is to pick one up (as detailed above) and place it on a secure raised surface, then lift the other dumbbell separately.

· Place the dumbbell down onto the floor in the same controlled manner you picked them up by bracing yourself, and using your legs (i.e. squat) to lower the dumbbell. Practice good gym etiquette and DO NOT slam the dumbbell on the ground!

Andre Noel Potvin – President and founder of INFOFIT Educators. A school for fitness professionals fosters the development in becoming a BCRPA, ACE, ACSM, and NSCA certified personal trainer. He is also an International Speaker, Author of the Great Exercise Handbook series (which has sold over 1 million copies worldwide) and a former Exercise Physiology Instructor at the University of British Columbia in Vancouver, Canada. If you’d like more information about this topic, please email him at andrenoelpotvin@infofit.ca

INGREDIENTS

Apple Filling
5 medium-large crisp, tart apples, peeled and thinly sliced (about 6 cups)
(McIntosh, Empire, Granny Smith or Cortland)
3 tablespoons coconut palm sugar
1 tablespoon lemon juice
½ teaspoon ground cinnamon

Crumble
1 teaspoon ground cinnamon
2/3 cup whole-wheat/spelt or kamut flour
1/2 cup old-fashioned rolled oats, (not instant)
½ teaspoon baking soda
1/2 cup coconut palm sugar
2 tablespoons unsalted butter, cut into small pieces
2 tablespoons coconut oil
2 tablespoons filtered water
1/3 cup coarsely chopped hazelnuts, or walnuts

Directions
Preheat oven to 375°F. Grease an 8-inch square (or 2-quart) deep baking dish.

Combine apples with coconut palm sugar, lemon juice and 1/2 teaspoon cinnamon in a large bowl. Toss to mix.
Transfer to the prepared baking dish, cover with foil and bake for 30 minutes. Meanwhile, combine whole-wheat flour, oats, baking soda, coconut palm sugar and 1/2 teaspoon cinnamon in a medium bowl. Mix to blend.
Using your fingers (or a fork or pastry blender), cut in butter until evenly distributed and there are no chunks.
Stir in coconut oil, water and nuts; toss well until evenly moistened and clumpy. Remove the foil from the baking dish and scatter the topping evenly over the apples. Bake uncovered until the topping has browned and the fruit is soft and bubbling, about 30 minutes more. Let cool for at least 15 minutes before serving.

SERVING SUGGESTION:
Top with fresh whip cream or vanilla yogurt.

Recipe by: Tracy Holly
Tracy Holly is the Executive Director to the Cory Holly Institute and a CSNA Master (Certified Sports Nutrition Advisor). She is the author of several books including “The Athlete’s Cookbook” and “Sports Nutrition for Kids”, “Natural Strategies for Healthy Weight Management”, and has a regular columnist for several Canadian health magazines. Tracy lectures to children, teens and women’s groups on health and wellness and staying fit for life

Many fitness professionals have you been sold that bottled water is healthy water – or so marketers would have us believe. Just look at the bottled water labels or ads: effervescent, deep, pristine pools of spring water; majestic alpine peaks… In reality, bottled water is just water; however, that fact isn’t stopping people from buying a lot of it. All those plastic bottles use a lot of fossil fuels and pollute the environment. In fact, North Americans buy more bottled water than any other continent, adding 29 billion water bottles a year to the problem. In order to make all these bottles, manufacturers use 17 million barrels of crude oil. That’s enough oil to keep a million cars going for twelve months!

Today is Earth Day and it’s time to mobilize the planet from the ground up to send a message that the Earth won’t wait! Climate change continues unabated and ecological disaster happening almost daily. Help Earth Day Network grow the Earth’s canopy by taking part in planting a billion trees worldwide and kicking the  bottled water habit. Here are some good reasons why.

For more information on good water filters email INFOFIT Educators admin@infofit.ca

Andre Noel Potvin – President and founder of INFOFIT Educators. A school for fitness professionals fosters the development in becoming a BCRPA, ACE, ACSM, and NSCA certified personal trainer. He is also an International Speaker, Author of the Great Exercise Handbook series (which has sold over 1 million copies worldwide) and a former Exercise Physiology Instructor at the University of British Columbia in Vancouver, Canada. If you’d like more information about this topic, please email him at andrenoelpotvin@infofit.ca

Meal Replacements (MRPs)

Protein shakes and meal replacements (MRPs) are the athlete’s most reliable and practical tool when it comes to sports nutrition. Anyone committed to building muscle can take advantage of these important dietary supplements. As mentioned throughout the CSNA education program, maintaining a positive nitrogen balance is crucial to the process of recovery and an increased rate of protein synthesis.

Creatine Monohydrate

Advocate the use of creatine monohydrate. We’ve learned that loading isn’t essential as long as the maintenance dose is adequate and taken post-workout when the demand for replenishment is high and conditions for absorption and uptake are ideal. Creatine is absolutely safe and effective for children, runners and grandmothers. Evidence against using it does not exist. Ineffectiveness is almost always a function of insulin resistance. Dosage and timing is everything, as well as product quality. Use lean mass and the reference chart in Module Four as a guide for dosage. Muscle energy, endurance and power all rise to the occasion when creatine is used correctly and systematically. There is also a reliable benefit that creatine provides to the aging brain. It helps protects neurons and keeps sagging levels of ATP up that tend to gradually decline due to age related cell and DNA damage. Energy is Life.

Researchers from the Department of Human Kinetics at St. Francis Xavier University, Antogonish, NovaScotia, designed a study to assess muscular adaptations during six weeks of resistance training in 36 males randomly assigned to supplementation with whey protein, whey protein with creatine monohydrate or placebo. Males that supplemented with whey protein while resistance training demonstrated greater improvement in knee extension peak torque and lean tissue mass than males engaged in training alone. Males that supplemented with a combination of whey protein and creatine had greater increases in lean tissue mass and bench press than those who supplemented with only.

The Cory Holly Institute (CHI) is the premiere online Sports Nutrition Education Center. CHI publishes and distributes distance learning sports nutrition certification programs worldwide including courses, consultation, seminars, trade shows, audio, text and video education. The Prime Directive of CHI is achieved by teaching people how to get well and age with excellent health through fitness and nutrition science.