October 11, 2019

From the moment we take our first breath to the day we take our last, our bodies are working hard to defend our health.

If we look to scientific research today around food, we can discover how what we eat can enhance our bodies ability to protect and regenerate itself. Our grocery store can become our drugstore if we look to the scientific research. 

Food as medicine is not a new concept. Indigenous people from around the world have looked at food as a precious substance, a source of renewal and a health-keeping scorecard. Not only to just survive but to do good for the self. 


All of the defense systems in our bodies are our personal "security systems." These special forces work around the clock, constantly patrolling, making sure everything is functioning smoothly so that we are safe inside. 

Let's take a quick look back to before you were born to find some evid...

June 10, 2019

Becky's comment after the race... "I have never felt so good during the run section of a triathlon - EVER!" 

My comment as I watched her live run splits posting via the Ironman website...
"SLOW THE HECK DOWN!" Obviously the opposite of what you would expect to be saying, as you cheer an athlete on, but she was running so fast.... roughly 15 minutes ahead of the second place woman. She just kept going..... and going..... and going..... and going.......

FAST!!!!!!

Becky never slowed down which is atypical in an endurance event especially of this length! She ran the second fastest overall amateur female run split of the day for the half marathon in a blistering 7:10 min/mile pace. Remarkable! Or more like, sensational to say the least! Oh and... she's 48 years young.... just saying :)
 

First I'll recap Becky's race then I will explain the ro...

May 2, 2019

Early this year, Janos Mako purchased a sleek Trek Madone carbon road bike and then came to the InsideOut Lab to perform bike to run metabolic assessments. This was all part of his plan for the upcoming race season. Janos' first race would be the USAT age group Duathlon National Championships in Greenville South Carolina. This early season race would kick-off his 2019 race season. Results = A+ score!

At the Duathlon National Championships his primary race would be the draft-legal sprint that took place on Saturday April 13. The course consisted of a 5k run, 18k bike and a final 2.85k run. Janos would make it a two-day flight-of-fancy and take on an additional challenge, competing again the following day in the Olympic distance race – 8.45k run, 39k bike, 4.5k run. Resilient and fearless? Yes! 

Makos' Sprint race went like th...

April 30, 2019

Orange peels and green bananas: Eat 'em or leave 'em?

Orange peels are not poisonous, and can pack a big flavor punch. Eating the peel, will also give you a good amount of nutrients and more fiber than the fruit inside.

Additionally, orange peels contain several B vitamins, vitamins C and A as well as calcium. The pith of the orange — the white part between the skin and fruit — can be sour or bitter and contains just as much vitamin C as the fruit itself, with a good deal of fiber. 

Orange peels are rich in flavonoids, which contribute to many of their health benefits. Flavonoids are antioxidant compounds found in certain fruits, vegetables, herbs, and spices and known for their role in helping to prevent chronic diseases. Also known to lower blood pressure and reduce inflammation.

Another often overlooked fruit is the green banana. There are a number of he...

April 22, 2019

These chips could also be named "Rainbow" as the colors are stunning! But even better are how they taste. Flipping good!


These chips are super simple to throw together, and if you like crispy, salty and satisfying, these are for you. 

This recipe was inspired by the array of root vegetables currently in the produce section at my local supermarket.  A large black radish and a rutabaga caught my eye so I took one of each, then I glanced over to the mound of various potatoes and saw the organic purple sweet potatoes calling my name. I heard the calling and promptly added a few to my basket ;)

Next time I make these chips I will use just the rutabaga as I found the taste of these spectacular. Not to mention their nutritional value, with a wealth of important minerals, including zinc, calcium, magnesium, manganese, and phosphorus, all of which play...

February 7, 2019


Quinoa (pronounced KEEN-wah) is a seed from a weed-like plant named goosefoot. It is a food that has been a part of the diet in the Andes region of South America for thousands of years. It was first cultivated by the Incas and was prevalent in their food culture. 

For those folks who don't eat meat or animal products it's a great source of protein. It provides all nine essential amino acids, making it a complete protein which is rare in a plant. One cup of cooked quinoa contains 8 grams of protein, 5 grams of fiber, 39 grams of carbohydrates and 4 grams of fat. Also a good source of iron, calcium, vitamin E and magnesium. Oh and it's gluten-free and almost always organic.  

Quinoa is very easy to cook in just about 10 to 15 minutes. Simply cover the seeds with water, bring to a boil then cover and simmer until soft. Just giving it a couple quick stirs a...

January 22, 2019










We all know that calories are a measure of energy but what is rarely discussed is the thermal effect of food (TEF), or more simply put, the energy cost it takes to digest the food you eat. Focusing in on this point, there was an interesting scientific study done to determine if processed food had a greater or lesser thermodynamic efficiency than a comparable whole food.

In other words which foods are more effective in assisting with weight loss, processed or unprocessed foods?

The foods used in the comparative study were sandwiches. One consisted of white bread with processed cheese and the other an unprocessed multi-grain bread with cheddar cheese. Both meals contained 800 calories and the macronutrient composition was similar.

DIGESTING FOOD
T
he digestion and absorption of a meal induces a small increase in energy expenditure. This process is kn...

December 3, 2018

Whiz together, turmeric, ginger, carrot and banana to form this perfect post workout, (or anytime) golden "go-to" elixir. Incorporate this smoothie into your nutrition plan this winter and come springtime you won't wish you had. It's delicious! Your taste buds and body will thank you :)

Turmeric and ginger are included for their anti-inflammatory and healing properties, the banana to replenish or top-off glycogen stores and carrot for its antioxidant content as well as eye health. The dash of black pepper increases the bioavailability of the curcumin (polyphenol in turmeric) making this smoothie what I am calling the Golden "Go-To." This easy to make recipe checks all the boxes and tastes outstanding. 


In middle eastern and oriental traditional medicine, turmeric has had a wide range of uses.  Currently, however, its use has been...

November 2, 2018

It's easy to make your own almond butter at home. Requires just one ingredient and a blender. Super simple! A wonderful gift idea as we head towards the holiday season.

Additionally, almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. Some of the health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss. All things considered, almonds are as close to perfect as a food can get.

 

Remember a little goes a long way... one serving is equivalent to a tablespoon.

First step is... buy a bag of raw (organic if possible) almonds which is typically about 450 to 500 grams. I buy mine when they are on sale ;)

Simply spread the almonds onto a baking tray lined with parchment paper and pop them into the oven. You will want to check them at arou...

October 25, 2018

Save time and keep it simple folks... that is if you want to optimize both your health and performance.  

That's right people... save time, keep it simple and stop experimenting as Dr. Neil Feldman has done the work for you. He summarizes, in his video above, the two nutrition strategies he implemented over this past year. Neil's first test was performed while he was executing a low-carb, high-fat nutrition approach in his lead-up to the Boston Marathon. His second assessment came near the close of his high-carb, vegan approach. It was his second test result that left him a bit surprised and contemplating yet another shift to bring his fat-burning back to a higher percentage. 

Let's have a look at his two metabolic assessment results and how the principles of Metabolic Efficiency Training can simplify eating without requiring the el...

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