Difference Between a Boss and a Leader

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The Sweet Benefits of Valentine's Day Chocolate

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 With Valentine’s Day coming, we all love those sweet treats that come along with the holiday, whether chocolate, baked goods, or even fruit candies.  But have you ever wondered if chocolate could be healthy for you? Chocolate has three categories we may all know: dark chocolate, milk chocolate, and white chocolate. This is determined by the amount of cocoa solids made from cocoa beans mixed with cocoa butter and sugar. In America, a standard bar of dark chocolate has around 70% - 85% cocoa.  Dark chocolate contains a large amount of flavonoids which are antioxidants that protect our bodies from damage. So the higher the content of cocoa the higher the amount of flavonoids.  While dark chocolate has the benefit of flavonoids, there are more benefits including: A source of important minerals - such as iron, magnesium, zinc, copper, and phosphorus  Non-dairy - a good option for those with a milk allergy or sensitivity  High in fiber - around 4 grams per ounce...
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Ketogenic Gets a Makeover

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Ketogenic Gets a Makeover We have all heard of the ketogenic diet. The ketogenic diet focuses on the low-carbohydrate, high fat diet consumption. But what happens when an individual does not want to include high-animal fat sources in their ketogenic diet? Welcome, the ketotarian diet. The ketotarian diet is the plant-based version of the ketogenic diet, relying on plant-sources for fat. Plant sources, like nuts and olive oil, make up 60-75% of calories for fat. The premise of the ketotarian diet is similar to ketogenic diet, where you try to have your body enter a state of ketosis to the utilize fat for energy instead of your body’s main energy source of glucose, or sugar. Many benefits are claimed on this diet such as fat loss and disease prevention, however, this is still a very restrictive diet plan that has little research on it to support its efficacy. Basic guidelines presented by Dr. Will Cole, a functional medicine practitioner states: ...
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Do you struggle with pre and post exercise nutrition?

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What should i eat before and after a workout? First things first…carbohydrates, proteins and fats are important for the body before  and after exercise. Exercising muscle preferentially uses carbohydrates from stored glycogen, but fats are also an important fuel source for energy production during exercise. Fats and carbohydrates are the two major fuel sources during exercise. Fats must be translocated and broken down from their storage form before they are used. Typically there is enough carbohydrate stored as muscle glycogen for exercise but as muscle glycogen stores decline, the skeletal muscle will then use some amino acids (basic components of all protein). More specifically, the amino acid leucine is used for energy.              It is important to consume an adequate amount of carbohydrates exercise to delay fatigue and minimize gastrointestinal distress. It is also important to consume enough fluids to prev...
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