Archive for July 2020

To Fast or Not to Fast: That is the Question

While some research suggests that alternating regular meals with extended periods of fasting may have some health benefits and contribute to weight loss, long-term studies are limited. If you’ve thought about starting a fast, ask yourself this question:“How long can I maintain this eating behavior?” Nancy Clark, MS, RD, said “You should not start a…

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3 Keys to Nutrition & Wellness: A Guide for Sustainable Change

At Empower Nutrition & Wellness, our goal is to help you find your road to a well-nourished life and live without limitation. To achieve that state, we believe in three main components:  self-awareness, self-confidence, and self-care. Building Self-AwarenessThere are many definitions, but I think the former author Debbie Ford said it best: “The ability to…

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The Power of Self-Affirmation

How often do you talk to yourself? Our unconscious mind is heavily impacted by what we say to ourselves and is often an underutilized resource for changing the dynamic of our behavior. Continuous negative self-talk can contribute to self-sabotage and a fixed mindset, but self-affirmation can be a powerful tool for moving yourself forward. Building…

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Clean Eating: Healthy or Harmful?

“Clean eating” is a popular diet trend that is widespread throughout food blogs, books, and social and popular media. Despite its popularity there is a lack of consensus on what clean eating actually entails. Definitions typically include eating whole and minimally processed foods, but also may include aspects such as eating only organic, plant-based or…

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Managing Macros: A Guide for Athletes

Macronutrients, otherwise known as “macros” in the nutrition world, are essential for health. While many fads and trends suggest elimination of one or more of these significant groups, carbohydrates, protein, and fats should have a special focus in the nutrition profile of an athlete. Recent specific emphasis has been placed on protein, pushing carbohydrates and…

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The Truth About Supplements

The dietary supplement industry is BOOMING while offering thousands of vitamins, minerals, weight loss pills, protein powders, and more. It can be so confusing what will actually benefit you, what brands to trust, and more importantly what is safe. Many athletes believe they truly need these supplements in order to make them better when, in…

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Making the Most of Pantry Staples

The clock strikes noon and the grumbling begins. Your belly has been whining for over two hours because you skipped breakfast, and… DANG! …You didn’t pack a lunch. Now what? Generally, the next thought is, “who can deliver food the fastest?” or “where’s the nearest drive-thru?” Have you heard, “A Sunday well spent brings a…

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