1. Foods to Eat Before and After a Workout For Best Results

    You finally decided to go to a personal trainer to achieve those fitness goals that just seem out of reach. Personal trainers are supposed to help you, and so far it is working—you are seeing improvement in your workouts, feeling better, and looking better too! But there is still something that seems to be working against you. It may be what you are eating and when. Even if you are on a diet, th…Read More

  2. Discover the All-Natural Organic Solution to Getting the Fiber You’re Probably Not Getting in Your Diet

    In the U.S., in Canada, and around the world, we're experiencing a "fiber crisis." Shocking new research suggests that the general public – which likely includes you – is simply not getting the fiber needed every day for optimal health and wellbeing.* In fact, a recent survey determined that fewer than 10 percent of us are consuming the optimal recommended daily amount of fiber. And, if that d…Read More

  3. Butter Up for Health!

    The major health benefits of butter. In the world of nutrition, no food has been more maligned than butter. Its major sin was that it’s a fat, and even worse, a saturated fat, which means your arteries will clog just by looking at it, right? No so! First, let’s clear things up a bit. A big pet peeve of mine is supposedly educated nutritionists who put all fats in the same category. Butter is a…Read More

  4. Fat Facts 101

    With all the buzz in the popular press lately about the vindication of saturated fat and the recent publication of meticulously researched books promoting the same, now is a good time for a refresher on fats. Charles Poliquin. Strengthsensei.com As health care professionals, we help guide our patients toward healthy diets and lifestyles, so it’s important that we have a sufficient working knowle…Read More

  5. Keep An Eye On Your Nuts

    Since there’s less than 0.02% separating us genetically, it shouldn’t come as a surprise that our optimal nutrition strategy is closely related to the eating habits of hunter-gatherers. Unfortunately, one of the major differences today is that foods that were scarce then, are easily attainable now. With nuts and seeds being a prime example. I’ve been eating predominantly like a hunter-gather…Read More

  6. New Research Suggests that Current Dietary Protein Requirements are Not Sufficient

    New research just published this week in Applied Physiology, Nutrition, and Metabolism, suggests that the recommendations for protein intake may be incorrect. A growing body of literature suggests that current dietary protein recommendations may not be sufficient to promote optimal muscle health in all populations. The current recommendations for protein intake are based primarily on the nitrogen …Read More

  7. Nutrition Basics Explained Simply

    If you look back and examine the trends of health-conscious eating in the past 30 years, you will see that experts have changed their minds more than we care to keep track of on the topic of what we “should” be eating We have been told to focus on healthy grains, to avoid fat, to focus on high protein, to eat like a caveman, and the list goes on Add this to the multitude of “experts” who s…Read More

  8. The 2 Ways to Earn Your Carbs

    The 2 Ways to Earn Your Carbs Contrary to what some would have you believe, carbs are not evil But unlike other macro-nutrients though, they should be earned Charles Poliquin strengthsensei.com Protein is the one macronutrient that should be prioritized.  Not only because it’s an essential requirement for staying lean, strong, and healthy, but because it’s impossible to overconsume, and actu…Read More

  9. The Meat and Nuts Breakfast

    The rotating meat and nuts breakfast for optimal body composition. Charles Poliquin sterngthsensei.com One of my favorite teaching axiom on nutrition is: “The first thing you put in your mouth in the morning…provided it is food…dictates all neurotransmitters for the whole day” When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I inva…Read More

  10. The Problems Associated With Starting The Day With Breakfast Cereals

    This a typical conversation I have had with someone health conscious about their breakfast habit. Typical Client : I always start the healthy balanced breakfast Strength Sensei: Enlighten me. Typical Client: I usually have a bowl of healthy cereal like shredded wheat, in skim milk of course, and half a banana sliced into it. Strength Sensei: Why this choice? Typical Client: To avoid the evil sat…Read More