Why Sugar Hacked Science (And Your Health!)

The current nutrition buzz is that sugar’s bad news. It is. The fact that admitting this is considered a new direction by nutritionists, dietitians and the public shows how off-base the nutrition field was for such a long time. It even makes the nutrition field appear ridiculous. At least, to me. I’ve been blasting sugar for 20+ years, at times getting blasted back for doing it. But it’s worth tracking 

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Nutrition Lessons From a Non-Nutrition Seminar

As a nutritionist, I find that my food is under scrutiny all the time. Recently, I attended a weeklong seminar that had nothing to do with nutrition, but my food was still scrutinized. Every morning started with a different fitness activity. Afterward, the instructor gave us breakfast guidelines, recommending that we eat just fruit “because it’s easy to digest.” I know better than to start my day with a plate 

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Sleep Issues May Be Easy to Fix With Food

Sleep difficulties can take several different forms. Let’s look at one. If you have trouble falling asleep at night, one easy solution is to eat a small portion of carbohydrate, preferably starch, about an hour or so before bed. Starch examples include quinoa, potato, rice, sweet potato, pumpkin, oats, even pasta. What Starches Do ————————————————————————————- Note from John: Last Thursday a participant asked me; “John, where do you find all 

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The Natural Eating Cycle – and How Sugar Can Disrupt It

The Natural Eating Cycle is simple and straightforward: We feel hungry. We eat in response. The hunger stops. We stop eating and lose interest in food. We could visualize those 4 steps as a circle because they form a continual, ongoing process. Eating that natural way is primal and elemental. Babies are expert at it, although it obviously takes a parent or caretaker to feed them. The last step is 

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Labeling Loopholes: Do You Know They Help Sneak Sugar Into Your Food?

Let’s use this post on labeling loopholes to cover three of them. The first is glycerin. Glycerin (or glycerol) is an alcohol. It’s not like ethanol, so it won’t give you a buzz, but it is an alcohol. So what? Maybe you haven’t heard of it or haven’t paid much attention to it, but it’s used as a sweetener. It’s in many foods – including about 99.999% of the food 

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The Truth About the “Registered Dietitian Breakfast” (Did You Know There Was One?)

I’m not kidding. On the first day of Registered Dietitian School, I think every RD student must be taught to recommend the Registered Dietitian Breakfast: orange juice, yogurt and granola, often with berries. I wish I could tell you this is a joke, but over many years, I’ve heard this recommendation from virtually every RD I’ve known or heard speak to groups. (And I’ve known a bunch. It’s my business.) 

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Plan B: Stabilizing Blood Sugar and Brain Chemicals On the Fly (And Avoiding Sugar!)

It’s dinnertime, and I’m flying home to San Francisco from a Houston business trip. The flight attendant is bringing around the service cart and I’m about to order … milk. I never drink milk, so why now? Let’s go back to how the day started. Fortunately, I had ordered eggs and oatmeal from room service. (This was a number of years ago, before we all became gluten-phobic.) Breakfast showed up 

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Fueling for Performance in Stage Races (Without Sugar)

Stage races span the duration spectrum. Shorter stage races that are done over a weekend might feature a time trial and road race on Day 1, for example, then a criterium on Day 2. These points on fueling for stage races are culled from several sources – cycling books, cycling magazines, websites, and my coach. Ideal fueling starts with Body Recalibration – not my term, just a fancy name for 

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A Pre-Ride, No-Bonk Breakfast (With Variations)

Eat right before your spin class.

By Joan Kent For over 13 years, until about a year and a half ago, I was in an athletic performance program that was progressive and periodized. Phases 2 and 3 involved some seriously difficult trainings. I was in the habit of eating what I called my “no-bonk breakfast” because it got me through even the toughest workouts without an energy crash. Since then, nutrition trends have shifted, as they 

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Why Your Students Crave Sugar

By Team ICG® Master Trainer Joan Kent Training and nutrition go hand in hand.  The more we train, the more questions may arise about what to eat.  The questions matter to indoor-cycling instructors because our students come to us for answers. Food cravings are one of the more interesting things that may occur with increased training. A craving is an intense urge or desire to eat a specific type of 

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Ten Easy Steps to Teaching Your Indoor Cycling Class About Nutrition – Part 10: Stress & Sleep

It doesn’t matter how much you exercise, how well you eat, or how strictly you control your caloric intake – your body is constantly stressed or your sleep is inadequate, you will constantly fail in pursuing your health, wellness, or performance goals. But if these barriers are removed, you will vastly improve your ability to gain maximum benefits from a good nutrition plan. As you explain the importance of stress 

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